Team Kenya has once again shown the world that we are a nation of champions. At the just-concluded World Athletics Championships in Tokyo, our athletes brought home: ? 7 Golds? 2 Silvers? 2 Bronzes This historic haul marks our 3rd most successful outing in the World Championships since the competition began in 1983. Only the […]
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 […]
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 […]
Lately, I’ve seen a lot of buzz online asking whether women (and even men) should ditch cardio and focus more on strength training, especially as we age. And as someone who has been coaching people in fitness for over 20 years, I get it. Trends come and go, but one question always remains: “Should I […]
Been glued to your desk for hours? Your glutes aren’t thrilled about it. In fact, they’ve probably clocked out—overstretched, underused, and wondering if you’ve forgotten they exist. When the glutes go offline, your pelvis tilts, your spine complains, and before you know it, you’re walking around like you’re twice your age. Meanwhile, your hip flexors are living their best (shortened) life, pulling everything forward, while your abs quietly throw in the towel from neglect. But don’t worry, your backside can bounce back. Just don’t wait until you need a search party to find it.
God’s creation has a way of speaking to us, quietly, powerfully, and consistently. And here in Kenya, we are blessed with some of the most beautiful landscapes in the world. The next time you feel overwhelmed, tired, or disconnected, step outside. Let the breeze hit your face. Listen to the rustling trees. Walk. Breathe. Be still.
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.
As a 46-year-old father, my advice to parents is this: teach your kids that strength, fitness, and vitality matter, but don’t frame it as some elite or heroic pursuit. Fitness should be as normal as brushing your teeth, not some sacred ritual that makes them superior to others.
In a world where you can get instant food, instant entertainment, instant coffee and even instant dates, waiting months to see results feels like torture. Quick fixes prey on our impatience, our frustration with slow progress, and our deep desire for an easy way out. But here’s the truth: real, lasting health isn’t found in a bottle, a crash diet, or a “miracle” program. It’s built through smart choices, discipline, and patience.
Eating was meant to be one of life’s sublime simple pleasures. But then Eve took a bite of an apple (so much for the low-calorie, low-fat, high-fibre approach), and ever since, women have been at war with food. From fad diets to calorie counting, food somehow became the enemy. But should it be?