My Blog has a new home.
www.njahira.com
Come visit. All the old posts are there, and new ones coming up!
Monday, 22 December 2014
Thursday, 18 December 2014
Things you don't think about when you're working out that are totally awesome for your body.....
Sooo....we all know the benefits of exercise....weight loss, improved health, improved everyday functionality...you get to feel superior over everyone who sits on their but the whole day...just kidding on the last part.
1. Have a problem with memory? Regular exercise helps to sharpen memory. The sweaty sessions increases cell production in the hippocampus responsible for memory and learning. This is true for both children and adults. Who doesn't want to have a sharper brain? In the same line, as we age, our brains degenerate. Regular exercise whilst cannot completely stop this process, can help prevent cognitive decline. Forget anti ageing treatments, nature provided us with the best one, just keep moving!
2. Exercise helps manage both physical and mental stress. Not only does going through a sweat session release soothing hormones, research has also shown it to reduce the effects of ageing caused by stress.
3. Are you required to be creative in your day to day activities? Exercise boosts creativity. So you see? Not only for the buffed up guys at the gym, also the artsy types can benefit.
4. The brain releases 'dopamine' during exercise, the "reward hormone"....ever heard of the runners high? Or the fact that some people get addicted to exercise? It is because of this hormone. Therefore, exercise can become a substitute for recovering addicts. Much healthier addiction. (To a certain level of course)
5. You actually get more done than your sedentary colleagues if you exercise. No matter how busy you think you are, making time for exercise actually makes you more productive. Ever wonder how that mom of three young babies does it all? You know the one, Maria Kang? Her exercise regime does help, it is not a punishment, but it gives you energy to do all that you want to do.
6. Exercising landladies give birth to smarter former tenants. Let me rephrase that, exercising pregnant ladies give birth to smarter babies. Not only is exercise good for the body it is also good for the developing baby inside you. Brisk walking will do. You don't have to go all ninja looking for a baby with an IQ of 200.
7. Constipation, gas, ....regular bowel movement. I had to add this because of my current pregnancy. I pity whomever is behind me when I'm jogging or working out, that's when all the gas decides to come out. It's a "side effect" of being a baby making machine, my digestive tract is slow because of hormones. Many women suffer from constipation during pregnancy. Because of diet, regular people also may have difficulties in bowel movement. Runners will tell you the first place they run after a run is to the bathroom for a different kind of run....he he he, I am talking from experience. Seriously, try exercise, it works!
Feel good today, get some exercise in.
Keep active!
1. Have a problem with memory? Regular exercise helps to sharpen memory. The sweaty sessions increases cell production in the hippocampus responsible for memory and learning. This is true for both children and adults. Who doesn't want to have a sharper brain? In the same line, as we age, our brains degenerate. Regular exercise whilst cannot completely stop this process, can help prevent cognitive decline. Forget anti ageing treatments, nature provided us with the best one, just keep moving!
2. Exercise helps manage both physical and mental stress. Not only does going through a sweat session release soothing hormones, research has also shown it to reduce the effects of ageing caused by stress.
3. Are you required to be creative in your day to day activities? Exercise boosts creativity. So you see? Not only for the buffed up guys at the gym, also the artsy types can benefit.
4. The brain releases 'dopamine' during exercise, the "reward hormone"....ever heard of the runners high? Or the fact that some people get addicted to exercise? It is because of this hormone. Therefore, exercise can become a substitute for recovering addicts. Much healthier addiction. (To a certain level of course)
5. You actually get more done than your sedentary colleagues if you exercise. No matter how busy you think you are, making time for exercise actually makes you more productive. Ever wonder how that mom of three young babies does it all? You know the one, Maria Kang? Her exercise regime does help, it is not a punishment, but it gives you energy to do all that you want to do.
6. Exercising landladies give birth to smarter former tenants. Let me rephrase that, exercising pregnant ladies give birth to smarter babies. Not only is exercise good for the body it is also good for the developing baby inside you. Brisk walking will do. You don't have to go all ninja looking for a baby with an IQ of 200.
7. Constipation, gas, ....regular bowel movement. I had to add this because of my current pregnancy. I pity whomever is behind me when I'm jogging or working out, that's when all the gas decides to come out. It's a "side effect" of being a baby making machine, my digestive tract is slow because of hormones. Many women suffer from constipation during pregnancy. Because of diet, regular people also may have difficulties in bowel movement. Runners will tell you the first place they run after a run is to the bathroom for a different kind of run....he he he, I am talking from experience. Seriously, try exercise, it works!
Feel good today, get some exercise in.
Keep active!
Tuesday, 16 December 2014
An "in between" song in my class today...we cool down with this...
Pitbull's Fireball is a favourite in my classes.... 20 weeks along and still dancing!
Monday, 15 December 2014
Week 20....I can still do burpees!
I never thought I could love burpees but now I do....why? Because I can still do them!
You know those exercises you love to hate and you do because you feel so great afterwards but a great sense of apprehension and dread comes over you like a cold blanket when you wake up and realise it's plyometrics today and it's all box jumps and jump squats and burpees? I don't get that anymore....all I wonder is, will I be able to do this? Am I at the point when I have to accept that I have to really cut back and modify my workouts? And each week, I answer myself, I hope not.
My gym membership has ran out, and I have decided to renew it in January. It's holiday season and we are out and about so much that I end up working out at home when I can anyway, the membership is a waste for now. Which means my resistance training has come down to kettle bells and dumbbells the latter of which I do high rep because I do not have heavy weights at home...
But I have had to start modifying. No lying crunches, mostly because I feel they would be a waste of time and promote abdominal separation anyway. I can still lie on my back comfortably.....yay! But do side planks and T stands for abs without the weights :-( booo . I also do standing ab exercises instead, without much of the crunching action. I can still do normal push ups but when I am doing more than total 30 reps in a workout, I end up using a step for the last few sets.
(Dear Santa, I would love to have a home gym for christmas, or a rowing machine, whichever comes first. )
The appetite monster has hit me hard and I have had to satisfy my sweet tooth more often. Which means more trips to the grocery store...thank goodness it's mango season otherwise my fruit budget would hit the roof. Hubby doesn't understand the amount of fruit I can eat in a day....I do most of the fruit shopping thank goodness, he has no idea how much fruit I really can eat :-P Living in a tropical country rocks! Farmers markets, good prices, and all year round fresh local produce means you never run out.
About half way through and I can bet I have been twice as active as I was in my first pregnancy already at this point! The plan is to keep going as long as my body allows me to.
Have an active holiday!
You know those exercises you love to hate and you do because you feel so great afterwards but a great sense of apprehension and dread comes over you like a cold blanket when you wake up and realise it's plyometrics today and it's all box jumps and jump squats and burpees? I don't get that anymore....all I wonder is, will I be able to do this? Am I at the point when I have to accept that I have to really cut back and modify my workouts? And each week, I answer myself, I hope not.
My gym membership has ran out, and I have decided to renew it in January. It's holiday season and we are out and about so much that I end up working out at home when I can anyway, the membership is a waste for now. Which means my resistance training has come down to kettle bells and dumbbells the latter of which I do high rep because I do not have heavy weights at home...
But I have had to start modifying. No lying crunches, mostly because I feel they would be a waste of time and promote abdominal separation anyway. I can still lie on my back comfortably.....yay! But do side planks and T stands for abs without the weights :-( booo . I also do standing ab exercises instead, without much of the crunching action. I can still do normal push ups but when I am doing more than total 30 reps in a workout, I end up using a step for the last few sets.
(Dear Santa, I would love to have a home gym for christmas, or a rowing machine, whichever comes first. )
The appetite monster has hit me hard and I have had to satisfy my sweet tooth more often. Which means more trips to the grocery store...thank goodness it's mango season otherwise my fruit budget would hit the roof. Hubby doesn't understand the amount of fruit I can eat in a day....I do most of the fruit shopping thank goodness, he has no idea how much fruit I really can eat :-P Living in a tropical country rocks! Farmers markets, good prices, and all year round fresh local produce means you never run out.
About half way through and I can bet I have been twice as active as I was in my first pregnancy already at this point! The plan is to keep going as long as my body allows me to.
Have an active holiday!
Saturday, 6 December 2014
So, I got some some kefir starter on Friday evening and I've been a busy girl
I got some milk kefir starter from a friend of mine Friday evening. I have never met her, she sent the office messenger, but I know her because she is a fitness friend, and we share that online bond (Thanks Judy aka Nimo Mimo). The origin of the kefir is Cyprus, through another fitness and health friend (thanks Daisy!), who brought the Kefir to Kenya, and now our little Kefir community is growing.
Kefir is cultured from milk. Whilst one can confuse it with yoghurt, it isn't yoghurt. The difference being in the micro organisms present in each and the fermentation process. Kefir contains beneficial bacteria and fungi while yoghurt is cultured from bacteria. Kefir has a tart taste while yoghurt is mild, the former is also fermented at room temperature which means it takes longer to ferment than yoghurt which is made in a warm, controlled environment. Both have health benefits which I won't go through right now.
I have been a busy girl.
I make yoghurt at home, so on receiving the kefir, I knew it needed to be fed so that I don't compromise the bacteria and yeast in it. I fermented my first batch that very night.
The next morning, (Saturday) I fed my kefir to bulk it up a bit because I intended to try out kefir sour dough bread and I needed more. The days are warm so by evening, I had a decent amount of which half I used to make a kefir starter dough. Unfortunately I didn't take a photo of that, I was in a hurry, it was date night with hubby and this pregnancy has made me an ugly duckling, it takes much longer to get ready (and pretty).
The starter is made by making a dough of flour with the kefir. I used white flour, which I don't mind using because the culturing process transforms the dough eating away the gluten and adding all sorts of good nutrition in it.
This morning, I was pleasantly surprised to find my starter bubbling with life, it had doubled in size (or more) and was definitely ready for use. Please refer to my blog on sour dough bread of which you will find it takes much longer for that kind of starter to be ready.
http://missfitkenya.blogspot.com/2013/06/how-to-do-your-own-sour-dough-bread.html
As I write I am waiting for the final rise in my dough and to put it in the oven. Here is the process.....
1. Take your kefir starter, add bread flour, salt, honey, durum flour or rye flour, water, some yeast....I usually eyeball my quantities which my husband hates....he's very precise, I was brought up using my hands and eyes to measure in the kitchen. If you want I can approximate the amount.
Mix these into a dough, cover with a wet cloth or cling film, leave to rise to double the size... (about one hour or slightly more)
(Note: Rye flour and durum flour are heavy flours and tend to produce very dense breads. For beginners and those who like lighter breads, I would advice you use wholemeal bread flour instead or spelt. We like dense breads and have grown accustomed to them )
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| Kefir starter made into a dough with addition of other ingredients |
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| And the dough has doubled in size.... |
Now, knead the dough and divide it, putting it into oiled bread tins according to how much bread you have made. Cover with oiled cling film which makes it easier to remove if the bread rises above this. This second rise should also take about an hour.
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| Just put the dough, now waiting for it to rise.....
And what did I do with the remaining Kefir? I took some, put in a jar and into the freezer so that I don't lose starter, and the rest I "fed" and put in the fridge to use in some recipe or another (smoothie, pancake mix, as a drink on it's own...)
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| This batch was going into the fridge
Now waiting for the rise after which I should bake it for about 45 minutes....Since this is a first, lets hope the results are edible :-)
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The result was good. The loaf turned yellow becaise of tge durum and had a characteristic dour taste of sour dough bread blended in with durum which also has it's own peculiar taste. A dense bread great for open sandwiches.
Tuesday, 2 December 2014
And by request....here are two videos, 17 weeks pregnant, leading private zumba class
All the ladies of the group "Operation Lose that Pot Belly" :-) Here's a little Operation losing that pot belly at work. Everyone is at ease in my class, the instructor has the biggest belly of all!
Keep active!
You are now 17 weeks pregnant....
I wish I was past half way. People say...enjoy the journey, but I like the one woman I met with a one month old baby at a play ground where I had taken my toddler out to play....she was honest....she said....I don't envy you in this journey....that's honesty for you! Pregnancy can be a trial, but the results are so worth it...just like doing legs twice a week. The chicken walk is so worth it.
So, my inbox this week has a few e-mails reminding me I am 17 weeks along....I do also subscribe to pregnancy news, I'm not all sweat and buff you know! And I spoke to my mother this morning. I told her I wanted to come over for a cup of tea after my workout....because my next class was late in the afternoon...her first response? You're still having class?
So, my inbox this week has a few e-mails reminding me I am 17 weeks along....I do also subscribe to pregnancy news, I'm not all sweat and buff you know! And I spoke to my mother this morning. I told her I wanted to come over for a cup of tea after my workout....because my next class was late in the afternoon...her first response? You're still having class?
Monday, 1 December 2014
Part 2 - Training techniques - Why failing to plan is planning to fail
4. Being stagnant - Nothing ever grows by being stagnant - Yes, you may not realise it but you stagnate. I see it many times. The same program is followed every month with the same repetitions and the same weight, the same intensity and duration for cardio. In the beginning, you saw progress. Your body adapted pretty well too. You developed strength and became fitter, the weight started falling off. But at some point, you hit a plateau and became frustrated.
Why isn't this working? Why should I bother?
Your body is a pretty efficient machine, it adapts pretty fast to new stresses you put on it. Which means you're now better at doing what you do and you need to change the kind of stress you put on it in order to get more gains.
Talk to your trainer about varying your program every 6 - 8 weeks. If you're training by yourself, read and research ways to break a plateau. A change is as good as a rest. Usually, this is enough to begin showing progress again.
5. Diet - Yes, diet.
You see, there are so many people who believe that exercising will improve their health and will read and research a lot on exercise forgetting that only 20% of the battle is won with physical activity. You cannot outrun what you eat.
Why isn't this working? Why should I bother?
Your body is a pretty efficient machine, it adapts pretty fast to new stresses you put on it. Which means you're now better at doing what you do and you need to change the kind of stress you put on it in order to get more gains.
Talk to your trainer about varying your program every 6 - 8 weeks. If you're training by yourself, read and research ways to break a plateau. A change is as good as a rest. Usually, this is enough to begin showing progress again.
5. Diet - Yes, diet.
You see, there are so many people who believe that exercising will improve their health and will read and research a lot on exercise forgetting that only 20% of the battle is won with physical activity. You cannot outrun what you eat.
Wednesday, 26 November 2014
Bend a tree whilst it is still young (direct translation, just bear with me)
My sister was told by a workmate after revealing she was exercising that she should not bother now....she should "get her babies and then lose the weight"....That statement alone reveals a mindset that is the engine behind our expanding waist lines and the rise and rise of plus size clothing stores - which I have nothing against, their existence points to a growing problem.
We are a nation of procrastinators, shelving the things we consider unimportant until an emergency arises. Look at our politicians, aren't they just bad handymen who rush to fill up cracks with substandard material when problems arise instead of planning ahead like they are supposed to? But I digress, it's been a difficult week in Kenya, with massacres in the name of religion, stripping of women and violation in broad daylight in the streets and raping of a 3 year old by two uncles. We are a nation that thinks of solutions when it is already too late, when a lot of damage has been done and it takes a mammoth effort to put this right. This applies to our health as well.
When I was a teenager, and overweight, I wanted to begin exercising in earnest in order to lose the weight, for self esteem mostly, body image is very important at that stage.
We are a nation of procrastinators, shelving the things we consider unimportant until an emergency arises. Look at our politicians, aren't they just bad handymen who rush to fill up cracks with substandard material when problems arise instead of planning ahead like they are supposed to? But I digress, it's been a difficult week in Kenya, with massacres in the name of religion, stripping of women and violation in broad daylight in the streets and raping of a 3 year old by two uncles. We are a nation that thinks of solutions when it is already too late, when a lot of damage has been done and it takes a mammoth effort to put this right. This applies to our health as well.
When I was a teenager, and overweight, I wanted to begin exercising in earnest in order to lose the weight, for self esteem mostly, body image is very important at that stage.
Tuesday, 25 November 2014
Training techniques - Why failing to plan is planning to fail - Part 1
The fitness industry has come a long way from Jane Fonda videos (bless her soul) and there are a lot of ready to buy programs out there which many of us do buy because of ease of use and the flexibility of working out at home...your own bathroom for one. These home programs are great especially if you already have a baseline of fitness and understand your body somewhat.
Going to a fitness centre is different. Everyone there looks like they know what they are doing, they have great bodies...save for the pregnant mama lifting over there...what is she doing there? Oh, that's me, say hi :-)
It can be intimidating, not knowing what to do, how to do it and for how long.
This is why you need to arm yourself with information before hand, especially if you're signing up at a gym where the trainers will not touch you except if you pay personal trainer fees. Which is well and good if you can afford it, but if you can't here are a few tips to help you through.
1. There is such a thing as too much too soon. Going at your maximum pace might not be a good idea especially if you're a beginner, recovering from injury, have a BMI that classifies you as obese or if you're older.
Going to a fitness centre is different. Everyone there looks like they know what they are doing, they have great bodies...save for the pregnant mama lifting over there...what is she doing there? Oh, that's me, say hi :-)
It can be intimidating, not knowing what to do, how to do it and for how long.
This is why you need to arm yourself with information before hand, especially if you're signing up at a gym where the trainers will not touch you except if you pay personal trainer fees. Which is well and good if you can afford it, but if you can't here are a few tips to help you through.
1. There is such a thing as too much too soon. Going at your maximum pace might not be a good idea especially if you're a beginner, recovering from injury, have a BMI that classifies you as obese or if you're older.
Wednesday, 19 November 2014
Has it been that long? 15 weeks...little Ninja and I are doing well...I even felt the first kicks!
Yes...I did! And they were not "flutters". It seems baby Ninja wanted to interrupt date night and came right up to the surface where my husband felt his/her movements last week (14 weeks! That's early!) It was right after a gym session so maybe baby was feeling good with all the happy hormones running through our systems.
Talking about the gym, and working out, how are you doing? I'm really showing now, and I have begun to get a few stares at the gym. I am trying to keep as active as possible, because I know this is good for baby and I and some of you might know this...I really want to have a VBAC this time round (vaginal birth after C Section). My first born was born via emergency C section. We almost lost her, without the C Section we probably would.
However, Kenyan hospitals and some mothers increasingly prefer C sections over natural births for a variety of reasons ranging from scheduling, fear of pain and the monetary aspects for the obstetricians involved. Whatever the reason, talking from experience, the recovery from a C section can be difficult. It is a major operation, after which, you are expected to take care of your baby and your family while you recover. So this time, I would like to avoid this if I can. And one way of working towards that, is keeping active.
So what's my regimen like?
I teach 5 -6 cardio classes a week. I am not lacking in cardio. When I do make it to the gym, I restrict my cardio to the warm up stage and concentrate on weights.
The amount of lifting I do has gone down from 5 - 6 days to 3 - 4 days due to time, and also exhaustion. I feel more strained, tire easily and would like to preserve energy for my normal day to day activities as well. We have to remember, pregnancy places an additional strain on your body already, your heart is working faster because of more blood, your centre of gravity changes because of the increased frontal load, you have hormones affecting how your body functions, and the extra weight you carry also makes things a bit difficult.
So, if you meet me taking a jog, or lifting some weights, or swinging a kettle bell, and you ask me why? I will tell you it is because it is good for both baby and I. This is the best thing I can do to adapt to the changes my body is going through and prepare me for child birth. I have been told I am vain, that all I care about is looks. Vanity would not have led me to pregnancy....what with the stretch marks, boobs going down south, belly distortion, and amount of time it takes to get back to pre pregnancy body (if ever), vanity is not a part of pregnancy fitness.
Strong mommies make strong babies....
Stay active everyone!
Talking about the gym, and working out, how are you doing? I'm really showing now, and I have begun to get a few stares at the gym. I am trying to keep as active as possible, because I know this is good for baby and I and some of you might know this...I really want to have a VBAC this time round (vaginal birth after C Section). My first born was born via emergency C section. We almost lost her, without the C Section we probably would.
However, Kenyan hospitals and some mothers increasingly prefer C sections over natural births for a variety of reasons ranging from scheduling, fear of pain and the monetary aspects for the obstetricians involved. Whatever the reason, talking from experience, the recovery from a C section can be difficult. It is a major operation, after which, you are expected to take care of your baby and your family while you recover. So this time, I would like to avoid this if I can. And one way of working towards that, is keeping active.
So what's my regimen like?
I teach 5 -6 cardio classes a week. I am not lacking in cardio. When I do make it to the gym, I restrict my cardio to the warm up stage and concentrate on weights.
The amount of lifting I do has gone down from 5 - 6 days to 3 - 4 days due to time, and also exhaustion. I feel more strained, tire easily and would like to preserve energy for my normal day to day activities as well. We have to remember, pregnancy places an additional strain on your body already, your heart is working faster because of more blood, your centre of gravity changes because of the increased frontal load, you have hormones affecting how your body functions, and the extra weight you carry also makes things a bit difficult.
So, if you meet me taking a jog, or lifting some weights, or swinging a kettle bell, and you ask me why? I will tell you it is because it is good for both baby and I. This is the best thing I can do to adapt to the changes my body is going through and prepare me for child birth. I have been told I am vain, that all I care about is looks. Vanity would not have led me to pregnancy....what with the stretch marks, boobs going down south, belly distortion, and amount of time it takes to get back to pre pregnancy body (if ever), vanity is not a part of pregnancy fitness.
Strong mommies make strong babies....
Stay active everyone!
Monday, 13 October 2014
Week 10. I am beginning to sound like a broken record already - My rules on dealing with pregnant and post -partum clients
I cannot wait for week 13, magic time is supposed to begin then. I am supposed to begin having loads of energy, stop feeling like even lifting my hand is a lot of work, and go on with business as usual. Until then, it will continue to be a battle everyday.
I have my first corporate client today. I postponed leg day to tomorrow because I want to conserve energy, I don't want to disappoint, I still bring it to my classes and I will bring it today. It's funny, I thought that this pregnancy would slow down my personal growth, the expansion of my career, but it hasn't. This week I have four new classes and I am adding more to my "arsenal". As soon as we have quorum, we are going to have a class for expectant moms, and another one for getting our sexy back after having our babies. We are unstoppable, we manufacture human beings and smile while doing it (most of the time anyway). This little moran baby inside me has reminded me how important it is to consider these groups while structuring fitness classes, and how their special needs need to be taken care off. So here's my consideration list for pregnant and post partum clients, why they are special, and why we need to treat them different.
1. No matter how civilised, hormones still affect us. Be sensitive to hormonal changes taking place within a woman's body. She is more likely to be irritated by touching, strange smells, noises that are not part of the class. Motivation methods cannot be drill sergent-like. Those are more likely to de motivate.
2. Beware that this group is full of sleep deprived, food craving creatures. Sleep is essential to any program, however, because of body changes, crying new borns and other siblings to take care of, mothers and mothers to be are usually running on low. Avoid sessions that go on for too long and or are on high intensity through out even with previously conditioned exercisers.
3. Although they are doing the most important job in the world, they are the most unappreciated and will suffer from a low self image and esteem because of their changing/changed bodies. Women need to feel beautiful even at 2 weeks over due, or a month after a CS with a CS overhang that looks impossible to defeat. Do not chide about size, make jokes that you expect them to laugh at, they won't. It will just show your ignorance. Be realistic in raising their expectations, do not tell blatant lies on how long it will take. Be gentle but be truthful.
4. Be creative - There's more to abs than crunches and planks. Especially post partum, core strength is nil, work on building this, the rest will come easy.
5. Focus on what makes their lives easy - For example, in early pregnancy, I try not to miss a back and leg day, this is because I need a strong back and strong lower body for what is coming. I never miss out on compound lifts because of core strength and have refused to give up running until I absolutely have to. For new mothers, focus on posture, a lot of back pain occurs because of bending over for household duties and wrong "form" breast feeding. Do your research, give advice on what to do at home to prevent aches and pains.
If all else fails, give me a call. I'm in the thick of things, after complaining for two minutes, I'll let you know how I try to deal with things as they happen.
Have a terrific week! Keep active!
Sunday, 28 September 2014
Week 8 - Every workout feels like I'm starting from scratch
How difficult can it be to remain fit and active in the first trimester? The literature says that you should and are able to do what you have been doing before you got pregnant.
But they forgot to mention that your body constantly fights against you. I have been lucky, no morning sickness, but I feel as though I am fatigued all the time. Every workout is like the first week of working out when you have been in active for years. I have to drag myself. Afterwards I feel great, but starting has been an issue.
Food:
I have no crazy cravings. In fact, the only things I am eating more off, which is similar to my first pregnancy, is citrus fruits and pineapple. For some reason, these are the only things that seem to get rid of the funny taste in my mouth. I don't think this is bad, at least I'm getting a healthy dose of fibre and vitamins. My diet remains much the same. I am not yet eating in amounts that could be described as "for two". I will avoid that this time round (remind me in six months or so).
So how has my workout regime looked like?
Tuesday - Legs and Shoulders - The very same that I have been doing. I avoided step ups because I wasn't feeling too good. However, I did walking lunges with a bar, single leg press....It was good. I wobbled home after.
Wednesday - Back and Triceps - This was a terrific workout. I had a class to teach wednesday so I had the added cardio of one hour zumba outside. I heat up easily now and I am taking copious amounts of water.
Thursday - I didn't make it to the gym but I did kick boxing and kettle bell training at home. This was a difficult workout. I strained on the plyo but I'm not ready to give that up yet.
Friday - A bit of cardio and chest and biceps. Yes I am still lying down on the bench. I will continue to do this until about 16 weeks when the pressure will be too much to bear.
Saturday - Awesome class. Thanks to everyone who turned up! My Mom came for Zumba....how cool is that?
Today - I want to do full body dumbbell strength today. It's family day and we are about to go out. So it all depends on time. I won't stress about it. Tomorrow is legs and I will probably get two workouts in as I choreograph some new stuff for my classes.
Take heart if you're tired all the time. It takes an enormous amount of will power to get up and running when your body is working against you. But you can do it.
Have an active Sunday!
But they forgot to mention that your body constantly fights against you. I have been lucky, no morning sickness, but I feel as though I am fatigued all the time. Every workout is like the first week of working out when you have been in active for years. I have to drag myself. Afterwards I feel great, but starting has been an issue.
Food:
I have no crazy cravings. In fact, the only things I am eating more off, which is similar to my first pregnancy, is citrus fruits and pineapple. For some reason, these are the only things that seem to get rid of the funny taste in my mouth. I don't think this is bad, at least I'm getting a healthy dose of fibre and vitamins. My diet remains much the same. I am not yet eating in amounts that could be described as "for two". I will avoid that this time round (remind me in six months or so).
So how has my workout regime looked like?
Tuesday - Legs and Shoulders - The very same that I have been doing. I avoided step ups because I wasn't feeling too good. However, I did walking lunges with a bar, single leg press....It was good. I wobbled home after.
Wednesday - Back and Triceps - This was a terrific workout. I had a class to teach wednesday so I had the added cardio of one hour zumba outside. I heat up easily now and I am taking copious amounts of water.
Thursday - I didn't make it to the gym but I did kick boxing and kettle bell training at home. This was a difficult workout. I strained on the plyo but I'm not ready to give that up yet.
Friday - A bit of cardio and chest and biceps. Yes I am still lying down on the bench. I will continue to do this until about 16 weeks when the pressure will be too much to bear.
Saturday - Awesome class. Thanks to everyone who turned up! My Mom came for Zumba....how cool is that?
Today - I want to do full body dumbbell strength today. It's family day and we are about to go out. So it all depends on time. I won't stress about it. Tomorrow is legs and I will probably get two workouts in as I choreograph some new stuff for my classes.
Take heart if you're tired all the time. It takes an enormous amount of will power to get up and running when your body is working against you. But you can do it.
Have an active Sunday!
Thursday, 25 September 2014
Fitness, Kenyan Mama Style!
“Perhaps fitness is not a good career for a woman of reproductive age....” Said my Husband. I know he said it from a good place, he is my rock, he has been supportive of me since I decided to take fitness up full time. Leaving the sitting room to me in the evenings after our baby has fallen asleep so that I can choreograph my classes in peace, indulging my trips for events, enduring changes in diet, but you see, we did not foresee this happening so soon after I had begun. There were two lines on the stick. We were expecting another mini me.
I am a mother of one. My new career was born out of losing weight and coming back to self after baby number one. I had done it through hard work, through a lot of research and studying, I had even taken up a course on personal training and sought certification in Zumba. It wasn’t about losing weight anymore, I wanted to spread this new happy place I had discovered, that we all have the power to transform ourselves, inside and out.
We moved to Nairobi from Nakuru in August. This was a new and exciting chapter for me. Once the house had come together, I set about knocking doors, marketing myself, teaching free classes....everything was beginning to come together. I was getting a schedule, enjoying my work, choreographing new classes all the time and loving it.
But then my shoes started getting a little smaller....really! Tight and tighter. I didn’t know this could happen? (in retrospect my body reacted rather fast)....I seemed to be bloated all the time, and that ab definition? What Ab definition?
The clincher? I went to a pool party and donned a small top to teach Zumba. We had fun. We shimmied, we danced, we had a terrific time. And we went home, tired, partied out. ....then the photos and the videos came out. My abs looked completely wrecked. I am a bit narcissistic you see, :-P I know how things are supposed to look with the hard work I put in, and they didn’t reflect it. It was time to pee on a stick.
...that last line was for the dramatic effect...I walked into a hospital and took a pregnancy test...less dramatic....but I wanted to be sure.
We are expecting another Mini Me.
Yay! Yay. Yay?
How does this affect my work, my career, my own body image? It is important to be confident as a trainer, inspiring and motivating others is only done when you are in a good place yourself.
So we talked, we mulled it over, my husband and I...and finally we decided....
This little baby is going to be a Maasai warrior at birth.
Eh?
Yes I said it! Mum’s going to be what she preaches everyday. That pregnancy is not a disease. That we can be active through out, that actually getting your legs off of the coffee table and getting them moving is beneficial to you, and your little one. My little baby is going to be born a Spartan, a Warrior, He/She is going to be born swinging a kettlebell ....ouch that might be painful...maybe just holding up a fist.
So I started showing a little early...happens with subsequent pregnancies. I’m about 7 and a half weeks in. The doctor seemed amused when I told him my abs told me I was pregnant....he doesn’t understand ego....but he was sweet.
So here I am....putting myself out there once again....putting my own tagline to the test. Fitness, Kenyan Mama Style!
This is today, after an hour and a half of kick boxing and kettle bell training.
Hello, I’m Miss Fit Kenya....and I’m expecting.
Wednesday, 10 September 2014
Someone did a recording an posted it on youtube....
And here's the link!
It was during the Sentao class. The first time they were doing sentao. Fun crowd!
https://www.youtube.com/watch?v=LeidKVDPznw
It was during the Sentao class. The first time they were doing sentao. Fun crowd!
https://www.youtube.com/watch?v=LeidKVDPznw
Sunday, 7 September 2014
I've been up to a little bit of this and that
Moving to Nairobi has been awesome! The people here and about are so welcoming plus we get to sweat it out together. Here are some photos from Meru over the weekend where we went to have a fitness party with fellow Zumba instructor Grace. We were guests of Nick (very welcoming people)...We had lots of fun
Here I am...teaching sentao...you do a push up on a chair like this.....Yes you can do a push up to the beat of music
And they were such sweethearts, everyone did the push ups....
Here we are working abs with one of my favourite songs to teach.....Papaoutai
I have no idea what song this was but we were having fun!
Nick, Grace and myself....don't let her small stature fool you, that little girl jumps around like a bouncing ball when she's teaching
Have a terrific week!
Sunday, 31 August 2014
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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Thursday, 21 August 2014
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.
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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.
Tuesday, 19 August 2014
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
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.
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