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How to safely and effectively incorporate running into your fitness routine
"Running is a great exercise that can help you build endurance, lose weight, and improve your mental health." - John M. Photo by RUN 4...
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John MUNGAI
- Mar 13
Benefits of HIIT workouts for weight loss and cardiovascular health
“During a HIIT session, your heart rate is at its optimal BPM level for a longer time compared to other forms of physical activities." -...
John KIRAGU
- Mar 2
Why is protein necessary for building muscles?
"Protein is a vital macronutrient for repairing and building muscles because it contains essential amino acids, which are not produced by...
John KIRAGU
- Feb 16
10 dumbbell exercises to get rid of back fat
"Dumbbell back exercises help to build strength and back muscles while offering a mix of challenge and accessibility." Photo by VD...
John KIRAGU
- Jan 27
How to change your workout routine for better results
"Changing your workout routine for better fitness has various parameters, such as increasing the workout duration, changing the rep...
John KIRAGU
- Jan 5
Top 10 realistic fitness goals to set in 2023
"Setting a realistic fitness goal based on relevance, timing, attainableness, and other specifics will initialize a good fitness routine...
John KIRAGU
- Dec 9, 2022
Short on time? Make use of these top 10 incidental workouts
"Consistency in workouts is an important aspect of living an active life; you don’t have to engage in daily vigorous physical activity to...
John KIRAGU
- Nov 24, 2022
How to keep fit during Christmas and not miss out on the pies
"During Christmas holidays, the tendency to consume a lot of sugar, to wake up late, to consume more alcohol than usual, and to be in fun...
John KIRAGU
- Sep 12, 2022
Can HIIT workouts improve mental health?
"High-intensity interval training (HIIT) is essential in stimulating a protein called brain-derived neurotrophic factor (BDNF), which is...
John KIRAGU
- Sep 5, 2022
Dangers of indoor tanning - and why it’s so addictive
Indoor tanning incorporates the use of devices that emit ultraviolet radiation to create a cosmetic tan. UV radiation is associated with...
John KIRAGU
- Aug 22, 2022
10 best yoga poses for endurance athletes
Yoga is a popular physical exercise that enhances performance, body awareness, flexibility, and develops one's breathing controls. More...
David MATHENGE
- Aug 12, 2022
How to build a home gym: equipment and costs
Investing in a home gym is a dream if you want to begin, continue, or enhance your fitness and health goals. Not only will you save on...
John KIRAGU
- Aug 7, 2022
Isolation vs compound workout: what works best?
A compound exercise works on several muscles at the same time while an isolation exercise targets a single, specific muscle group....
David MATHENGE
- Aug 4, 2022
10 wellness products to try for a healthier you
The common understanding of wellness revolves around physical elements such as exercise, healthy diets, and weight management. However,...
David MATHENGE
- Aug 3, 2022
How to lose body fat and preserve muscle mass
Fat loss ranks as one of the best ways to improve your fitness. Fat loss boosts metabolism, performance, mobility, balance, metabolism,...
John KIRAGU
- Jul 28, 2022
Wearable technology: making it work with your clients
Wearable technology has become a forefront tool worn on the body and designed not to interfere with the body during exercise. They...
John MUNGAI
- Jul 25, 2022
Intermittent fasting: Benefits, how it works, and is it right for you?
Intermittent fasting is a growing trend in the world. It's the practice of either eating less than one's daily calorie requirements or...
David MATHENGE
- Jul 16, 2022
Body weight training: warm-up or finisher?
Fitness professionals and dedicated sportspersons know that bodyweight training deserves a place among the most effective fitness plans....
John MUNGAI
- Jul 4, 2022
Develop Strength and Resilience through Bodyweight Training
Bodyweight training is the exercise of the entire body to promote muscle movement and enhance perseverance. Which workout plan is best...
John MUNGAI
- Jun 24, 2022
What is HIIT and Its Benefits
High-intensity interval training, or HIIT, is an activity that involves short bursts of extreme training and brief resting intervals. The...
Benson KIHIU
- Jun 17, 2022
Fitness and the Mind-Body Connection: How Your Thoughts Determine Your Results
The mind has a profound influence on our body and vice versa. When you're having a bad day, your mental state affects your physical...
Benson KIHIU
- Jun 10, 2022
Creative ways to get more exercise when you’re short on time
Exercises like push-ups are great and all, literally, but sometimes it feels like you have too many other things going on. Anyone who has...
John MUNGAI
- Jun 8, 2022
Embrace the Hot Summer with these Fitness Opportunities
Summer is here! That means it's time to get out and enjoy every piece of the warm weather. As is customary with the season, swimming...
David MATHENGE
- May 25, 2022
10 most common chronic strength training injuries - and how to avoid them
Strength training exercises use bodyweight or equipment to build and strengthen muscles. Strength training is an extremely effective way...
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