Simple routines to follow to avoid getting injuries in the gym

The gym is a wonderful place to visit when trying to meet one’s fitness goals and get in shape. It can also be a dangerous place if one is not careful especially due to the heavy equipment that is housed in most modern gyms.


One can also injure themselves rather innocuously by doing exercises in the wrong way or not following proper gym etiquette. Some of the simple routines to follow so as to prevent one from getting injured are below;

Visit a personal trainer or get a coach
A personal trainer or coach is the perfect option. They can give you safety tips and progressions to either get you started or accomplish your goal without getting injured.

5 Harmful exercises that you should never do

Always warm up
Cold muscles are more injury-prone. Make sure you are warming up your body to increase your body’s core temperature, blood flow to the working muscles, and also to mentally prepare yourself for the workout ahead.

Cross Train
Your body will thank you when you change up your routine by engaging in different activities. This will not only help you avoid hitting a plateau with your workouts, but it will also give your muscles a much-needed break from the same routine day in and day out.


Choose your workout carefully
High-impact exercise programs aren’t ideal for women with conditions like arthritis or osteoporosis. Non-impact exercises, including swimming or using an elliptical exercise machine, will give you aerobic conditioning without stressing your joints.

Start gradually
Don’t jump into a new exercise program. The greatest risk of injury comes with changing an exercise program or adding a new exercise.


Just because you could do a specific exercise 10 or 20 years ago, doesn’t mean you can exercise with the same speed and energy today. Be realistic about your training and not focus on what you use to do.

Learn the proper technique
Don’t start any new exercise without first learning the correct form.

Wear proper workout attire
So many injuries come from wearing worn out shoes without any support. Buy a pair of sturdy, comfortable sneakers that provide good arch support and have a cushioned heel to absorb shock. Wear loose, comfortable clothing that gives you room to move and breathe.

Four Benefits of Exercise

Eat a balanced diet and hydrate
What you eat and drink is just as important as your workout. Carbohydrates for energy before your workout, and protein after the workout to help repair those muscles you just broke down.

When you work out, you sweat, and that means you lose some of the essential fluids your body needs to take you through your exercise program. Try to drink a glass of water before you exercise, and then take a few sips of water every 15 minutes throughout your routine.

Add strength training and core work to your routine.
Having a strong fit body is a great way to keep the injuries away. If your muscles are balanced with a strong core then your body will not wear down or have to compensate for being weak or tight.


Listen to your body with rest and recovery
Make sure you take those rest days as your body is making actual gains during this time.

Know when to stop
You never want to work out to the point of pain. If an activity hurts, stop doing it right away. Playing through pain can often prolong your healing time and take you away from the game or exercise you enjoy.

Cool down
Finish your workout with a slow walk or gentle stretch for five or 10 minutes to cool down and maintain flexibility.

Read here for more stories

Reasons why taking rest days are important when hitting the gym

The gym experience is one of the toughest and most sacrificial things that someone devoted to self-improvement can set as a long-term goal.

While the most common advice given relates the exercises one thing that is not emphasised enough is that rest is just as important in the gym experience as the physical exertions. Why? The reasons are below;

1. Moderate- to high-intensity exercise can rely on the glycolysis energy pathway, which uses carbohydrates to fuel muscle activity.

What you need to know when you want to maintain that gym life

Feeling sluggish or drained at the end of a workout could mean your glycogen levels are depleted. If they get too low, your body could catabolize protein for fuel instead of using it to repair muscle tissue.


2. Pushing through a tough workout requires mental toughness and stamina, which means that physical exertion is not only hard on your body, it can really fatigue your brain as well.

Spending a day away from your typical training environment can give you a psychological break from exercise and help your mind relax, allowing it to recover along with your muscles.


3. A day of rest allows your body to repair tissues damaged from the mechanical stresses of exercise. Specifically, rest allows time for the fibroblasts—individual cells that repair damaged tissues such as muscle proteins—to do their job and repair any tissues that need it.

‘I don’t have free time’ Betty Kyallo hits at troll over gym remarks

4. If your muscles have been feeling a little sore, a day of rest can allow your circulatory system to perform its job of removing metabolic byproducts in muscle cells (from using energy during exercise) while also delivering the oxygen and nutrients used to help repair damaged tissues.

Read here for more

10 common reasons why you are not losing weight

You’ve been working out like crazy, but not losing weight. Many of us have been caught up in that dilemma.

Don’t despair! Here’s why you’re not losing weight..

Tokeo la picha la stresse woman not losing weigh

These are some of the reasons;


Increased stress levels impact your state of mind. Countless studies have shown that stress causes weight gain as opposed to weight loss in a majority of people.

Unhealthy eating

Keeping your weight in check involves being careful about what you eat. Eat a well balanced diet in the correct quantities.

‘Leave me alone’ Khaligraph Jones tells critics to unfollow him

Full dependency on exercise

Some people tend to put all their efforts in exercises alone and after they see no change they give. Workouts should come hand in hand with healthy diets. If you eat a lot and workout at the same time you will gain a lot of weight.


This is the key to health living. The body needs a lot of water for normal functioning of the body as it also prevents dehydration. Taking plenty of water will keep you full all the time hence reducing chances of hunger.

Tokeo la picha la person drinking water

Carbs consumption

Taking carbs on a daily basis won’t help if you want to cut on some kilos. Any food substance that contains sugar leads to weight gain hence should be avoided.

‘I ran Safaricom from a hospital bed’ – Michael Joseph reveals battle with cancer

Expecting fast results

Anything good takes time. When you expect quick results then there is a high probability of you giving up on the way. For better results you need to put more effort and be patient until you achieve your goals.

Processed foods

Processed foods contain a lot of sugars and calories that are not nutritious to the body. This is a no go zone if one wants to cut down the fats in your body.

Tokeo la picha la processed foods

Eating a lot

At times we get to eat without paying attention to portions.don’t just fill up your plate and eat one big meal. Experts advise you eat six small meals a day.

Read more:

Foods that will help you lose weight and still fill you

People are always trying to lose weight every day with the failure rate being very high. Why? Their efforts in the gym are not matched by the results they get. That is because their diet rarely matches their physical exertions in the gym.

Nutritionists and dieticians have over the decades compiled lists of foods that are filling but also allow someone to lose weight. These filling food share the same basic components. They are;

High in protein– Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1.

High in fiber– Fiber provides bulk and helps you feel full for longer. Fiber may slow down the emptying of the stomach and increase digestion time.

High in volume– Some foods contain a lot of water or air. This may help with satiety as well.

Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber, but are low in fat (3Trusted Source, 6Trusted Source, 9Trusted Source, 10Trusted Source).

The list of those filling foods that help one lose weight is below;
-Coconut oil.-Eggs.
-Greek Yogurt.
-Cottage cheese.

Read here for more

Frankie Just Gym It accused of body shaming potential customers 


Fitness trainer Frankie Just Gym It is in the cross hairs of social media over an ad advocating fat shaming to encourage potential customers to lose weight.

His fitness philosophy invited criticism with people saying they feel horrified by the message.

It offended many people that this is bullying from a fitness trainer looking to advertise his services.

KOT waded in on the debate around fat-shaming by saying shaming is not the key to combatting the obesity epidemic.
@fatal_blossom wrote…A dose of body shaming to add to your daily intake of Surviving Nairobi

Dear Classic fam, is body shaming the way to get people to achieve their weight loss goals.


Also read more here

Terryanne Chebet’s inner battle with weigh scale hoping for quick results


TerryanneChebet says losing eight is hard especially if you constantly look at the weighing scale hoping for instant results.

The former media personality has been hitting the gym hard, and said keeping off the weight can be every bit as challenging .

On day 16 of the gym she wrote “I’ struggle so hard not to look at the weighing scale or take measurements because I’m constantly hoping for quick results, even though I know it takes a while to shed off.

You know these thoughts… I’m eating healthy and exercised today. I better wake up skinny tomorrow ! 😝😝 I know you relate”

Terryanne has been detailing her health and eight goals, with fans and followers encouraging her along the journey.

So much so that one person muthonibrad told her they relate and added cheekily “I can totally relate personally am at that stage where, I look at it as a journey now. You will get there don’t give up even you feel you can’t be bothered”


Go girl, we believe in you and congratulations

Also read more here

Move over Khaligraph: 53 year old Halle Berry shows off ripped body

The American actress has been hitting the gym hard and photos she shares prove so.

The 53 year old posts videos of the workouts with her personal trainer Mubarak Malik, aka Bar, who adds that Halle’s latest achievement was not an easy task.

She trains four hours every day, follows a strict keto diet and even ascribes to the latest trend of intermittent fasting.

She was so excited to share the news revealing what a journey it has been.

Finally got them!

halle berry abs 1

Here are photos to show how hard she pushes herself in the gym:



Also read more here


Revenge Bawdy: Corazon Kwamboka’s workout is beginning to show results


Corazon broke up with her Italian bae in 2018.

In an Instagram post, Corazon shared the news that she is no longer together with her boyfriend.

She blamed distance for causing their separation as Gaetano lives in Italy while she resides in Kenya.


“I loved this guy! But the distance just couldn’t allow us to be together, it’s been tough and we were not happy. I’m single and happy, focusing on myself and law practice. I’m sure I will find love and when it’s real; it will be easy,” she wrote.

Since then she has been hitting the gym religiously and we are loving the revenge body results.

Omg 😮! Look at that butt… @genio_sport for the athleisure. Squat and yoga proof, super stretchy, versatile and opaque gym wear.
Oh! Also hides all the cellulite for extra confidence

She wrote alongside a pic showing off her incredible results.


Earlier this year, Corazon in an interview with Word Is indicated she is stepping aside from law to focus on her clothing line, Genio Wear. ‘Genio’ is Italian for Genius.


“Being a lover of sport and gym and a curvy size 16/18 girl, my main struggle was finding sportswear that fits me. The international brands don’t cater for us, and the available local brands were either very low quality, see-through or low-waist, which poses a challenge when you have to be active jumping or running at the gym.


“For this reason, I decided to source the best tailors and the best fabric and design and came up with my brand of sportswear, Genio. It caters for women of all sizes. They are all high-waisted, anti-cellulite and non-transparent, and at the same time super stretch.”

Dear Classic 105 fam, are  you loving this positive change in her? Drop your comments below.

Also read more here


Fitbit-like gadgets struggle to accurately track the heart rate of dark skin people


Fitbits and other fitness trackers may not be giving accurate heart rate readings to people of colour because the technology used struggles to work with dark skin.

These wearables release light into the skin and monitor how much is reflected back, in a technique known as photoplethysmography (PPG).

As you exercise, your arteries swell in response to increased blood flow, and more light is absorbed.

Fitness trackers adjust your heart rate based on the light reflection, with some wearables using other technology as well.

However, as Manchester Metropolitan University’s Tim Collins and Keele University’s Sandra Woolley explain for The Conversation, PPG gives less reliable readings for those with darker skin.

The light beams used are green, which can penetrate the skin to reach the arteries, but cannot reach down and be absorbed by deeper tissues.

But this green light struggles to pass through the melanin in people of colour’s skin.

One study, published in The American Society of Photobiology, found that less than half of the light emitted passed through darker skin versus lighter skin.

Because of this, many people of colour have noted that the heart rate appears higher than it should do. People with tattoos have also noted issues.

Fitbit has been contacted for comment.


Also read more here

5 celebrities over 40 with amazing beach bodies


From Jennifer Lopez to Julie Gichuru, these women over 40 prove that you don’t have to fade when you hit that age.

They religiously hit the gym, all the while encouraging us to put in the work.

They even tell us how they are able to find time to hit the gym, yet we know they are always busy making the benjamins.

Check out my list of women who’ve been drinking from the fountain of youth.

  1. Anne Marie Burugu

She appeared on CNN in 2018, saying skydiving has helped her fully be in control of everything. She also inspires through her hashtag #365 challenge.

annemarieburuguyogapose2. Jane Mukami

The Kenyan fitness and nutrition coach has helped many with her detox programs on her social media and blog. Have you ever tied her ten day detox program?

Kenyan fitness expert Jane Mukami

3. Ashanti

Part of Ashanti’s workout program involves hitting the gym with singer Ja Rule, and trainer. Weight training, cardio and running are her thing.

RnB singer Ashanti

4. TLC’s Chili

Chili of the girl group TLC, works out 4 days a week with her personal trainer Luis George.

Chilli does strenuous leg and upper body work including:

  • Leg extensions
  • Leg presses
  • Lunges
  • Calf raises
  • Push-ups
  • Dumbbells
Usher’s former girlfriend

5. Jennifer Lopez

Her ripped body is all the evidence we need that we should all go to the gym.

“I am 100 per cent convinced that working out is part of what makes me so happy,” she told Hello!.

“Dance has always been a huge part of my life and taking the time to move my body and do something that’s so good for me is key to my happiness. And I really believe that when you take care of yourself and work to stay healthy, you’re better able to take care of those you love. So working out is definitely a priority for me.”

Jennifer Lopez

Yvonne Okwara reminisces recovery process 6 months after surgery

Citizen TV’s Yvonne Okwara is a beautiful and fit woman. The 36-year-old siren, who is a gym rat, has undergone two surgeries in 13 months, with the last one being on December 2018.

Yvonne Okwara recently resumed her gym routine, and in a post she shared on Instagram, she said running was spiritual to her. She loves keeping fit.


Yvonne Okwara

The former KTN presenter has always inspired women to work out and stay healthy.

Okwara believes in beauty and she penned a letter to herself, which read;


Yvonne Okwara

Corazon Kwamboka is creating her own sportswear line

Socialite Corazon Kwamboka has promised her new sportsline will make you want to hit the gym real quick.

City lawyer Corazon Kwamboka is stepping aside from law to focus on her clothing line, Genio Wear. ‘Genio’ is Italian for Genius.

In an interview with Word Is, she said, “At this point, this will be my main focus career-wise.”

As for practising law, she said the most legal she’ll get is “giving free legal advice to my followers and maybe a few pro bono cases”.

corazon gym line 2
Corazon Kwamboka gym clothes

Corazon, who is a gym rat, said,

“Being a lover of sport and gym and a curvy size 16/18 girl, my main struggle was finding sportswear that fits me. The international brands don’t cater for us, and the available local brands were either very low quality, see-through or low-waist, which poses a challenge when you have to be active jumping or running at the gym.

“For this reason, I decided to source the best tailors and the best fabric and design and came up with my brand of sportswear, Genio. It caters for women of all sizes. They are all high-waisted, anti-cellulite and non-transparent, and at the same time super stretch.”

The lawyer urged women struggling with weight loss not to stress.

“Do not struggle. Take it one day at a time, and even if you don’t see any changes, just keep on, focus on being healthy and the rest will follow,” she said.

Kwamboka got admitted to the bar a few years back.

“It was just as easy and as hard as for any law student really. The hardest part I think was the bar exams,” she said.

Though she hasn’t been publicly seen at the courts with her followers or on the screen, she said she has defended quite a number of cases.

corazon kwamboka gym line 1
Corazon sportswear

“I started my law practice, even registered a firm and went to court a number of times, but now I can confidently say at the moment it’s not for me, maybe in future. I’ll stick to giving free legal advice on my Instagram page.”


“I have defended and won a number of times, but of course I won’t go into the details.”

When asked if her name has affected her brand as a lawyer, she said,

“Being Corazon has always worked to my advantage. My track record from high school up until now gives my clients confidence.”


‘Kitambi ni bidii yangu,’ Absurd excuses men give to avoid losing weight (Audio)

Women have been accused of kujiachilia, while men also have pot bellies, it is women who are ridiculed and bashed while the later go.

Truth be told, women add weight for various reasons ranging from family planning, hormonal imbalance and child delivery thus many are still battling with baby fat years later.

During the Classic 105 breakfast show hosted by Mike Mondo who was sitting in for Maina Kageni fans men were given a chance to speak candidly on If they would  dump their woman after she gains weight and the responses are heartbreaking.

‘He threatened to leave me if I kept the baby,’ Married women confess the reasons they seek abortion

Here is what they had to say:

“You cant leave a woman because they have grown a potbelly, especially if you are married, just encourage her to work out till she gets where she is comfortable. Leaving her is like you admitting that you only want to be with slay queens.”



Jacque Maribe confesses that Jowie shot himself! Here is why

Another Classic 105 caller adds:

“Women let go especially after they deliver, as a man, my potbelly ni bidii yangu, but for a woman to have a pot belly it means that she is eating too much fatty food and doing no exercises at all.”

Just when you think the men are done justifying themselves, another male caller says:

“When I married my wife she was slim, and I love slim women as the years went on she has added weight and I am ok with how she is now, I cannot leave her what I wouldn’t want is for her to add to an extent of becoming over weight.

Personally I have added 10 kgs and I am now at 92 from my previous weight and its not like I’m just seating, eating and doing nothing. I just don’t know where the weight is coming from. But men should also lose weight, its not only women who should do this.”

gym 7


Listen below for more on this gripping conversation…


Read more

THERE IS A NEW VIRUS IN TOWN! Why you should NEVER walk barefoot in the gym

A Texas man caught a grave flesh-eating infection after showering barefoot at the gym.

The man, who has not been named, says what he originally thought was a singular wart grew to five, spreading across his foot and developing open wounds.

Despite trying everything to heal it, the wounds only continued to grow.

Now having undergone skin graft surgery, using fish scales, the man says he’s sharing his photos to warn others of the dangers that live on shower floors.

A listener of The Rod Ryan Show on KTBZ-FM The Buzz, who wishes to remain anonymous, sent an email to the show about why you should always wear shoes in public showers, along with some pictures of his ordeal.

The man was training for a marathon at his local gym and would make a point to go train during his lunch breaks.

‘There were a few occasions where I left out my flip flops that I would use when I showered, but not wanting to go back to work sweaty and smelly I made the decision to shower barefoot,’ he said.
Soon, the man noticed there was a spot at the bottom of his left foot, harder than the rest of the flesh, that began to itch but he didn’t think anything of it.

He was told he had a plantar wart – a benign foot tumor caused by the human papillomavirus (HPV).

‘Not wanting to impact my training, I let it go and tried to treat it using any remedy I could find online,’ he said.

‘I tried duct tape, banana peels, vinegar, and OTC (over-the-counter) acid treatments with no success. It wasn’t until after my run approximately six months later that I went and saw someone.’

The man says that the doctor he saw began to treat the wart with cantharidin, an agent made from a beetle that causes the area it comes in contact with to blister.

The agent attempts to get your body to recognize that it is trying to fight an infection and to kill it naturally.
Every week, the doctor would cut away the blistered skin and apply the ointment onto the fresh skin.

One wart on the man’s foot turned into five warts. The same treatments were tried, but at a much higher concentration, which caused the man’s foot to swell

The man finally decided to undergo surgery and received a skin graft in February 2017 (pictured is his foot with the skin cut out for the grafts)

skin graft virus

One wart on the man’s foot turned into five warts and the virus took over, developing several open wounds. The same treatments were tried, but at a much higher concentration, which caused the man’s foot to swell and unable to be placed down on the floor

It’s been two months since the surgery and he says he will need at least one month before he can walk properly.
Now, he says, he’s warning people to not make the same mistake he made.

‘Do yourself a favor, wear shoes in any public area where there is water. This virus thrives in those areas,’ the man said.
‘The scary thing is, the virus can live for over two years on the surfaces as well. Take care of your feet so they can take care of you.’