Yes I Zumba as well :-) Step, Sentao and Basic Zumba.....

I don't only torture you with my words, I now offer three disciplines of Zumba as well as personal training. My contacts are: +254 725 127444 Phone e-mail I am njahira@gmail.com. 

Keep Active!

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Quick dinner idea: Chicken Liver, Corn and Steamed Vegetables.

I make most dinners from scratch at home, sometimes, there is little time to do a roast or something like that. Here's something I made today. Chicken liver is relatively inexpensive for the amount you get (in Kenya) so it makes it a good alternative as a source of protein.

What you will need for the chicken liver: 

1. The chicken liver

2. Garlic

3 Onion

4. Oil to fry. 

Here is the preparation stage....easy.....most of it is unwrap the food.

For the chicken liver, fry WITHOUT oil to begin with. Trust me, the liver becomes so soft it can melt in your mouth if you cook it this way.

As you can see everything is cooking at the same time, no method needed for greens and sweet corn.

 After the liver is cooked through which takes less than ten minutes, add oil, onions and lots of garlic....and a bit of salt. Yummy.....

 And in three minutes or so.....dinner is served! Yes that is butter on the side. Life's to short, live a little.

 And my little one ate and ate......

Have a lovely one will you?

Quick dinner idea: Tuna Salad

Tuna Salad

What you need:

1. Can tuna (these are two portions)

2. Lettuce

3. Gherkins (you can pickle your own cucumber at home)

4. Tomato

5. Onion

6. Something to garnish (I used red bell pepper)

Method:

Drain tuna, mix with mashed avocado, cut up tomato, gherkins, onions. Serve on a bed of lettuce and garnish as you please. 

Total time: So little you can make this on the go. 

Sweet Potato and Spinach balls

So, I tried a new recipe today. Unfortunately, I didn't take photos towards the end, it was a busy evening. Here's what you need for the Sweet Potato and Spinach Balls

1. Sweet Potatoes
2. Spinach :-)
3. Lemon
4. Garlic
5. Onion
6. Thyme
7. Oil to fry (you've got to live a little)


Step 1. Peel and cut sweet potatoes and put them to boil

2.  Cut spinach and "wilt" it i.e. pour hot boiling water on it and drain

3. Make some lemon zest, some lemon juice

4. Fry onions, add crushed garlic, lemon, lemon zest and thyme, add spinach

5. Mash sweet potatoes. Doesn't have to be that fine, and mix the two including some cassava/arrowroot flour

At this point I got busy. But just make balls and shallow fry. Voila! My child loved them! Full of nutrients and not so boring way to eat sweet potatoes. 

Beginners, take heart, I have been humbled and remember why quitting is so easy

Hello, hi, remember me? Kenyan mama on a fitness journey?

I have been quiet I know, I haven't posted in a while.... I had travelled. I know that's no excuse, there was internet network where I was...but it was difficult to find time. I did manage to find time to workout though :-P I improved my running speeds as well though I felt like I was cheating running at sea level on almost flat terrain when I'm more accustomed to higher altitudes with hills.

But that's not the point.


This week I am a beginner.


After all my fitness posts, my resolutions, my lectures, my know it all attitude.... I am in so much pain I could cry. But my pride won't let me.

I concentrated on cardio for the last two months, not having anything heavier than my own body weight to train with, my strength gains begun to diminish.

But I could never forget the feeling I get when I can hardly complete that last rep and push myself so that I can make a complete repetition. Oh, this love affair with iron, it is impossible to beat.
So I went, and I touched, and I held and I lifted, and I cried (almost)

WTF? DOMS (because I assume a beginner googled this.... delayed onset muscle soreness) can feel this bad? I might have over done it....scrap that, I over did it for sure, starting with legs, squatting at 70 percent of my max, who does that after a two month hiatus...and I live five floors up. *******< Insert curse word   Plus I have a very very active toddler ****** ****** < Insert two curse words.

So if you're a beginner, and you've read this far, I understand your pain, and I understand the need to quit or to opt for something easier.

But the pain does not last forever. I have been at this long enough to know, the beginning is the hardest. Stick through it, have a warm shower. Most lifters will say they are proud they never pop a pill, and they will say it in a way that makes you think....you twit! you just want to show you're better than me....let me tell you, no shame in popping a pill in the beginning, or using topical muscle pain relief. I don't, but not because I'm the twit who wants to look super fit, only because if I get injured, I don't want to have that covered with pain killers so I won't know the severity.

I won't quit, and neither will you.

Have an active day!