Category: Healthy living

29
Nov
2025

Belly Fat, Low Energy, Slow Mornings? Gentlemen, It’s Time to Fire Up Your Testosterone.

Strength training (also known as resistance training or weight training) is not only about building bigger biceps or bragging rights at the gym or at home. It’s one of the most powerful natural testosterone boosters you have. Every time you lift, you send a loud message to your body: “We need more strength, more power, more vitality.” Testosterone isn’t a father of 50 telling you to slow down, it’s a reminder to take control and be intentional about your health. Your best years are not behind you; they’re still unfolding.

25
Nov
2025

Grace in Every Season: Navigating Menopause With Faith, Strength & Confidence

Menopause does not reduce your femininity, voice, worth, attractiveness or purpose. It doesn’t and shouldn’t diminish anything God placed in you. If anything, it amplifies the qualities that matter most, wisdom, compassion, stability, and faith. Regular exercise like walking, yoga, or even a little living-room dancing can do wonders for menopause symptoms. A balanced diet loaded with fruits, veggies, and calcium also helps.

11
Nov
2025

Coach Phil on Overtraining, Recovery, and Why Rest is Not Laziness

Interviewer: Coach Phil, these days everyone wants to “grind harder.” No days off, no excuses! What’s your take on that mentality? Coach Phil: (laughs) You know, I love the Kenyan hustle spirit, we push hard in every area, from business to fitness. But the body doesn’t respond to hustle, it responds to balance. When someone […]

1
Oct
2025

Exercise Burnout: When the Fire Burns You Out

Burnout doesn’t arrive all at once. It creeps in when the scales tip too far, too much work, too much responsibility, too much training, too little time. At first, you might think you’re just tired, just stressed, just overbooked. But before long, the spark that once fueled you has turned into smoke, and that smoke […]

23
Sep
2025

Birds Fly, Fish Swim, Man Runs: The Power of Movement

Movement is built into the fabric of life. Birds don’t debate whether to fly. Fish don’t negotiate with the water before they swim. And humans, though we’ve built lives around chairs, cars, and screens we are hardwired to run, walk, climb, and move. It’s not just biology; it’s survival, health, and purpose. In today’s sedentary […]

8
Sep
2025

I Wish My Employer…

Let’s be honest. Most of us love our jobs (or at the very least, we love payday). But every now and then, I catch myself daydreaming about what life would look like if my employer really leaned into employee wellness. In today’s fast-paced work environment, wellness programs have become more than just “nice-to-have” perks. They’re […]

4
Aug
2025

Why the Scale Shouldn’t Define Your Progress

For many new clients, weight loss feels like the only way to measure progress. But let me set the record straight, the number on the scale is just a fraction of the real transformation happening in your body and mind. It rarely tells the full story. Far too often, people give the scale too much […]

2
Jul
2025

Rev Your Engine: Smart Ways to Boost Your Metabolism Naturally.

Ever feel like your body’s holding onto fat like it’s saving for a rainy day? You’re not alone—and no, your metabolism isn’t broken, lazy, or out to get you. In fact, it’s working all the time, even while you’re asleep, scrolling your phone, or claiming you’re “just resting your eyes” mid-Netflix. Metabolism is your body’s […]

29
Apr
2025

Is There a Gym for Resilience?

Start with a 10-minute journaling warm-up asking yourself questions like, “What am I feeling?” and “What’s the real fear here?” (it’s probably not your landlord). Then go deep — no dodging emotions like a mkokoteni in traffic. And for that spiritual core, we’re talking prayer reps, meditation pauses, and Scripture sprints — building inner strength that’s tougher than a boda rider in rush hour.

15
Apr
2025

Why I Walk.

Walk and let go of expectations. Let the road unfold beneath your feet. And who knows? Your soul might just start dancing while your body keeps walking. Skip the gym guilt, the calorie count, and the fancy gear. Just move, breathe, be. One step at a time, you’ll find your rhythm. You’ll find your peace. And who knows? You might just stumble into joy… wearing sneakers.

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