How to keep fit while in self isolation

In a bid to stop Coronavirus from spreading companies have asked employees to work from home, while schools have been shut.

For the gym enthusiasts, brace yourself for tough times ahead as gyms are also closed.

Here are ways you can still keep fit within the house:

1. Homebased workouts
YouTube is here with us. With a few clicks, you can stream simple indoor workouts which range from 3-10 minutes. Wake up early in the morning and do a few exercises before beginning your days’ work. They don’t have to be vigorous workouts. Always stay fit.

2. Reduce food intake
People have the luxury to eat from home and this requires utmost discipline. People are buying in a panic mode and it’s no wonder fridges are full to the maximum. Limit yourself to eating badly. You don’t want to end up obese by the time this Coronavirus is gone. Avoid sugary foods and too much wheat.

3. Avoid working in bed
With the kids being at home, working in your bedroom may be the best option to avoid kids’ drama. This may be a health risk factor to your back. Buy yourself a working table and make use of it. It allows for a better sitting position for those who work for long hours. You might end up booking that orthopaedic appointment soon.

4. Limit social media usage
Social media usage has a lot to do with mental health. Much of your time might be consumed doing private surfing and social media handles are the most viewed sites. Reduce the temptations to always be in WhatsApp, Instagram, Facebook, Snapchat, Twitter and much more. You need to remain sane in these hard moments. In place of surfing, you can play indoors games with your kids and beloved wife.

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

Tv siren, Betty Kyallo is back with her subtle but deep comebacks. You need to be smart to understand that she is not being nice.

One Kipchumba Kelvin fell victim of  Betty’s comeback after body shaming her. So according to him, he thinks Betty needs gym time and he is willing to train her.

Betty Kyallo

He posted this on Twitter after she shared a picture of her looking gorgeous in a black dress during the Kenya Wedding Awards.

In your free time go to the gym and hire me to be your personal trainer

Well Betty was not going to ignore this comment and she had a response to him seeing as she is a busy woman she said she doesn’t have time for that.

Betty Kyallo

I don’t have free time. You go on my behalf

Just before this, she threw another bombshell at another guy who decided to bring Mombasa Governor’s name in response to Betty’s tweet.

She was quickly responding to him telling him to get out of her face.


In case you are not up to date, don’t mess with Betty on social media because she will always have a comeback and you will not like it.

‘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.

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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.”



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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…


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Politician forbids wife from attending gym after photos of ‘Fisi’ trainer went viral

A local  politician has banned his wife from attending gym sessions after photos of a male ‘Fisi’ instructor where the wife works out went viral.

The politician could not fathom the thought of the said trainer  instructing his woman for the fear that it might turn into something more  steamy.

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According to The Nairobian the protective hubby decided to put a curfew on his woman not to go to the said gym just to be on the safe side lest he ends up single.

Social media was last week rife with claims that the instructor was offering ‘other services’ to rich women at the gym.

 So good was the instructor that women begged to be assigned to them.

And now, after the revelations, the facility has witnessed mass exodus of married women and with it, profits.

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The owners are contemplating firing the instructor to mitigate the exodus.

Some mangers however want to keep him since he has a way of attracting and retaining female customers which is good for their business.

The politician has warned his wife never to set foot in the gym again.

Cases of gym instructors ‘eating’ female clients have been on the rise in the near past, forcing men to accompany their wives and girlfriends to the gyms.

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Daddy-son Goals: Cutest video of Mvita MP training hard in the gym with his son

Mvita member of parliament, Abdulswamad Shariff Nassir is not just eye candy to thousands of ladies out there but he is also daddy goals, still to many mothers who admire how he takes up his fatherly duties.

The legislator unlike his colleagues does not mind sharing photos of his family on social media as well using the same medium to keep his constituents updated on his well being and his work.

On Saturday, the hunk Mp posted cute videos of him working out with his young adorable son in a gym.

Abdulswamad Shariff Nassir recently awed the nation when he shared a before and after photo of himself after undergoing a complete transformation. He went from being overweight to owning a lean physique which left many women drooling for a piece of him.

All these is thanks to his new fit life which has seen him make rigorous exercises a part of his DNA.

Watch the adorable video below.

The 7-Minute Workout That Targets Belly Fat

When it comes to high-intensity interval training (HIIT), the pros definitely outweigh the cons. While it may feel unpleasant to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT helps you blast more belly fat, save time, and burn way more calories (even after your workout is long over) than a lower-intensity workout alone. A recent study published in the American College of Sports Medicine’s Health and Fitness Journal found that a few minutes of training at almost your max can accomplish all of this in way less time than a traditional workout.

Here is the list of top exercise targeting belly fat according to Pop Sugar Fitness experts

1. Jumping Jacks
Warm up your body with a vigorous stint of jumping jacks. Do these for a total of 30 seconds.


2. Wall Sit
Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don’t let your knees fall in on the midline of your body or sway outward.
Hold for 30 seconds.


3. Push-Up
Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up.
Do as many reps as possible in 30 seconds.


4. Crunches
Sit on your mat and bend your knees, planting your feet on the floor. Put your palms behind your ears.
As you exhale, pull your abs in and lift your upper body. Inhale as you lower back down.
Keep your chin down to keep your neck from straining, and make sure your ribs are aligned with your hips.
Do as many reps as you can in 30 seconds.



5. Squats
Stand with your head facing forward and your chest held up and out. Place your feet shoulder width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Make sure your head stays facing forward, not down (focus on something in front of you to help), and that your upper body faces forward as well, bent slightly forward. Rather than allowing your back to round, let your lower back arch slightly as you descend.
Lower down so your thighs are as parallel to the floor as possible, keeping your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.


6. Chair step ups
Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
Step up 20 times, leading with the right foot, then the left, bringing both feet completely onto the bench. To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground. Switch legs, and start stepping with the left foot for 20 steps.


7. Triceps Dips
Position your hands shoulder width apart on a secured bench, a stable chair, or your mat.
Move your bum in front of the bench with your legs bent and feet placed about hip width apart on the floor.
Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat as many times as you can for 30 seconds.


8. Plank
Lie face down on the floor, or face your mat on your knees. Place your palms so that your shoulders are aligned with your wrists close to your head.
Push off the floor, raising up off your knees onto your toes and spreading your fingers and pressing down with your palms. You can also try resting on your forearms as shown.
Contract your abdominals and pull your belly button in to keep yourself up and prevent your booty from sticking up. Hold for 30 secs


9. Lunge
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.
Repeat for a total of 30 seconds.


Photos courtesy: Pop Sugar Fitness

5 Essentials For Finding Yourself Again After Pregnancy

You may have dreamed about it your entire life; or you may not have thought anything of it before. Perhaps it came easy; or you had to fight for it. Maybe you weren’t planning it at all. Whatever the circumstances, it’s here. You’ve become a mom. YOU ARE MOM. And, if you are like most moms, you love it. It’s wonderful; but what about the times when it’s not? What about the times you wish you could go back to your “old” identity? The answer is simple: You can; you just have to find her again. She is there, hiding behind baggy eyes, stretch marks and spit-up stains.

Here are five essentials for finding yourself again after pregnancy and becoming a mom.

1. Gym membership
How predictable, right? Wrong. This gym membership is not for your physical self; it’s for your mental health. Sure, losing that baby weight and getting healthy can boost your confidence and physically help bring back that girl you were before; however, by getting yourself a gym membership, you are doing so much more. Once you have that membership card in hand, you have your ticket to the lost land of ALONE TIME. Getting out of the house is hard once you have a baby; mostly because you don’t want to leave all that cuteness coming from the human you worked so hard to create and keep alive. However, alone time is vital. By having a gym membership, you are giving yourself an excuse, if you will, to get out and focus on yourself. While running on the treadmill you can clear your thoughts, mentally plan next week’s menu (it has to be done!) or simply listen to something other than lullabies.

2. Get out
Don’t feel like you are a prisoner in your own home. Your baby will be OK and even enjoy a walk around the block, taking a stroller ride around the mall or tagging along as you visit friends. Being confined can be breeding grounds for negativity, loneliness and often depression. You and your baby will both benefit from getting out.

3. Friends
Do you even have any friends left? Yes, they are just waiting for you to show signs of life. Get out with them. Nothing will make you feel like you are closer to who you once were than those you feel most comfortable around. Make time for them. Chances are, they are just waiting for you to be ready. Not only will being with them rejuvenate and inspire you, but it will remove any possible guilt you may feel about neglecting them (even though you aren’t; you just had a major life change!). It should also be noted that your husband is one of those friends you should not neglect. Don’t forget about him. You are not the only one that just became a parent. Make a weekly or even monthly date night with him. It is easy to get wrapped up in your baby; that’s what makes you a good mom. But be careful to not forget that you have other people in your life that you need and who need you.

4. Beauty routine
Stick to it. Maybe you never wore a lot of makeup or worried about your hair before you had a baby. That’s fine. Just try to stick somewhat to the same routine you had before, even if that just means washing your face nightly or plucking your eyebrows every once in awhile. If you like to go to a salon and get the full package, do it as much as time and funds allow. You are important. It’s amazing how great it feels to get a fresh haircut, manicure or even a massage. You don’t need to worry about going all out; simply do similar things to what you did previously.

5. Self-reflection
Write in a journal. Meditate. Do whatever you need in order for you to discover yourself. After all the advice of getting a gym membership, hanging out with friends/spouse and getting out, the most important thing you can do for yourself is to accept that you are never going to be who you were before; at least not completely. And, guess what — that’s OK. Self-reflection will give you the insight and quite possibly the foresight on who you are now after your pregnancy and becoming a mom. You can take parts of the girl you used to be, along with who you are as a mom, and accept the amazing person you have become.