THE BODCAST - KENYA: Recent Episodes
LEON, CLEA AND ANDY
Welcome to the BodCast Kenya! Here we discuss all things health and fitness. We aim to share our knowledge on training, nutrition and a healthy lifestyle through our own experience and by interviewing local and international experts in their field. The three of us are very different and bring our own unique characters and knowledge to the podcast. We hope to educate, empower and grow the professionalism of the industry in Kenya. - Knowledge . Mindset . Positivity.
Welcome to the final episode of Season 10.In this episode we cover a variety of topics!- Blood glucose and links to Alzheimer’s and other diseases.- Should you check your blood glucose & pressure at home?- The importance of choosing a goal with your training & nutrition.- Our current training programmes and updates.- The right way to utilise EMS training.- The impact of fatherhood on testosterone.We really hope you have enjoyed this season and found it useful. We look forward to being back when Clea has had her baby and Andy his knee replacement.
Welcome to episode 10 of Season 11.In this episode we have a general catch and cover some interesting topics! We talk about the importance of sleep and whether or not naps are useful.We discuss the downside of today’s hustle culture and the importance of having hobbies (yes, even outside the gym). Andy gives us the latest update on his knee replacement.Clea take us through her appointment with her Pelvic Floor Physio and why she’s doing perineal massage.We hope you find this useful.
Welcome to episode 10 of Season 10.In this episode we discuss birth control for men and women. For women we chat about the various kinds of birth control and their pros and cons. From hormonal birth control (the pill, patches, injections) to IUDs (intra uterine devices) to FAM (fertility awareness method).For men we also discuss hormonal birth control and the nitty gritty behind vasectomies. Whatever you choose we want you to make an informed choice!We hope you find this useful.
Welcome to episode 9 of Season 10.
In this episode we start out saying the main topic is how to get back into training after a break, but we go off topic a bit with epigenetics and evolution and how it can relate to our training and nutrition.
Epigenetics is basically how your behaviours and environment can affect the ways your genes work.
These changes are reversible and don’t change your DNA sequence. So, whilst genetics play a huge role in how your body works and how you look, there is a lot you can do through your training, nutrition and lifestyle. As the saying goes- genetics load the gun, but environment pulls the trigger.
If you want to jump ahead to our tips on getting back into training after a break go ahead and jump to about 30 mins into the episode.
We hope you find this useful.
Welcome to episode 8 of Season 10.
In this episode we discuss the impact of alcohol on your health. We talk about how alcohol affects: -Your strength and performance. -Your body composition. -Your hormones.
We then discuss how to go about drinking responsibly with some tips and tricks to mitigate its negative effects.
We also discuss who should definitely not be drinking alcohol e.g., if you have serious performance or aesthetic goals and/or hormonal conditions.
We hope you find this useful.
Welcome to episode 7 of Season 10.
In this episode we have more of a philosophical chat about pregnancy and parenting! With some fitness advice thrown in of course.
Clea talks about her how pregnancy is going- home birthing, training, nutrition, pregnancy tests and more. Then we all talk about birth plans and more about different types of birth.
The conversation then turns to parenting; how we were brought up, different types of parenting and challenges that Andy is currently facing as single dad to a daughter.
We hope you enjoy our conversation and find some useful bits of advice and wisdom.
Welcome to episode 6 of Season 10.
In this episode we discuss the most effective approach to building muscle. We talk about how it can be easy to get so bogged down in science that you: a) stop enjoying training and, b) get paralysis by analysis.
Yes, science is important to understanding certain principles around training such as how muscle is built, biomechanics and programming.
However, enjoyment, what works for you (your lifestyle, your biomechanics) is also just as important.
Here are some great people in the industry to follow to learn more about blending science and real-life training: Hypertrophy Coach. Scott Stevenson. John Jewett. Coach Kassem Jordan Peters Stefi Cohen
We hope you find this useful.
Welcome to episode 5 of Season 10.
In this episode we discuss how to train you shoulders, chest and arms effectively.
We go through: 1. Exercise selection for each body part. 2. Volume, frequency, intensity. 3. Training techniques. 4. Training splits.
We hope you find this useful.
Welcome to episode 4 of Season 10.
In this episode we discuss Andy’s MRI results for his knees. He will most probably be getting one full replacement knee and a partial one. He talks us through this process and recovery timelines.
We talk about the importance of good nutrition and training to help with the recovery post-surgery. We give some specific tips.
We also compare surgery to giving birth and how the same applies, good nutrition, resistance, and cardio training help so much with recovery.
As always, we emphasize the importance of being proactive with your training, physiotherapy etc for longevity and the power of training and nutrition for longevity too.
We hope you find this useful.
Welcome to episode 3 of Season 10.
In this episode we discuss eating for hormonal health! We talk about the hormone hierarchy and the importance of managing your insulin and cortisol.
These two hormones, when out of balance can cause issues with other hormones such as your thyroid and sex hormones.
We discuss how you can go about eating to manage your blood sugar and what nutrients your adrenals thrive on!
We then get into focusing on balanced, consistent meals with a big focus on protein and how to get in enough.
We also discuss fats and cholesterol (a highly misunderstood topic) and what foods you can focus on and why they support our hormones.
Finally, we talk about more specific nutrients that help support our hormones, especially thyroid and sex hormones.
We hope you find this useful!
Welcome to episode 2 of Season 10.In this episode we discuss Functional Training. On social media this has become such a trendy term to sell products and training programmes.But what does it really mean?We take you through what functional training actually is and how you can apply it to your training.We hope you find this useful!
Welcome to episode 1 of Season 10.In this episode we discuss how you can effectively and within reasonable costs, track your health at home.We begin by having a chat about Clea’s pregnancy and NIPT (non- invasive pre-natal testing). This screens the foetus for any genetic abnormalities. This is an interesting discussion as it brings up difficult conversations you might have to have with your partner should the foetus come up with some kind of genetic abnormality.We then get into the main episode where we talk about using a blood pressure monitor, glucometer, and a humble thermometer to get a really good insight into your health.If you are a bodybuilder or even just very into your health and fitness, we highly recommend you incorporate these tools.We talk about the costs of buying a blood pressure monitor- where to get them. How to use it, what readings you should look for and what they mean.We discuss the costs of buying a glucometer and where to get one.How to use it, what results to expect and what they mean.We discuss all these tools in relation to pregnancy too and how they can be very useful at picking up blood pressure problems and gestational diabetes.We briefly touch on a thermometer and what this can tell you about your metabolism (and perhaps an episode later on using one for body literacy).All three of us use these tools to get a clear insight into our health and they allow us to be PROACTIVE; picking up potential health issues before they become big problems.We hope you find this useful!
Welcome to episode 12.In this episode we discuss how to train your legs effectively.We go through the main muscles of the legs.Our favourite exercises to train each of them.How to programme training your lower body, both in terms of training splits (push, pull, legs/ fullbody/upper, lower) and exercise order and selection.We hope you find this useful!
Welcome to episode 11.In this episode we discuss how to train your back effectively.We go through the main muscles of the back.Our favorite exercises to train each of them.How to program training your back, both in terms of training splits (push, pull, legs/ full body/upper, lower) and exercise order and selection.We hope you find this useful!
Welcome to episode 10.In this episode we have a general catch up, but with a focus on pregnancy.Clea is currently 10 weeks pregnant and shares her experience so far including how she is dealing with her Hashimoto’s thyroiditis. She shares her training, nutrition, supplements, and mindset.We all discuss the important of resistance training and cardio during pregnancy.What modifications to make to training in Trimester 1.The benefits of working with a team- doula, pelvic floor physio etc.The gents give their perspective and story on pregnancy.We also discuss Andy and Leon’s current training and nutrition.We hope you find this useful!
Welcome to episode 9.In this episode we take you through the basics of your thyroid.Women are 5-8 times more likely than men to suffer from a thyroid disorder- so this is an importanttopic to understand.We discuss:What the thyroid is.The main hormones involved.Signs and symptoms of thyroid disorders like hypo & hyperthyroidism and autoimmune diseases likeHashimoto’s and Grave’s.How to go about getting a full thyroid panel run.How the thyroid is connected to other systems like your adrenals, gut, liver and sex hormones.How to support your thyroid.We hope you find this useful!
Welcome to episode 8.Disclaimer:The information provided in this podcast is for educational and informational purposes only. We are not medical professionals or experts on steroid usage, and we do not condone or advise the use of anabolic steroids or other performance-enhancing drugs. Our goal is to provide accurate and unbiased information about the risks and benefits of steroid use and abuse. It is important to consult with a qualified healthcare professional before considering the use of any performance-enhancing substance. By listening to this podcast, you acknowledge that you are responsible for your own health and safety, and you agree to indemnify and hold harmless the podcast hosts, guests, and producers from any and all claims, liabilities, damages, and expenses arising from your use of or reliance on the information presented in this podcast.In this episode we discuss steroid use and abuse and the difference between use and abuse.We are discussing this mainly in relation to men, but we also touch upon the use of steroid amongst women too.We discuss various steroids that are commonly used and their effects and side effects.We talk about steroid use amongst athletes as well as bodybuilders.We emphasise the importance of getting blood work done and working with a good coach if you do decide to use steroids.If you are looking for a good coach or more information on steroids please check out the below. You can also Dm Andy or Leon for more information.PAGES WE FOLLOW AND FIND HAVE USEFUL INFORMATION ON PEDs:Victor Black on YouTube.Dave Crosland on YouTube.John Jewett on Instagram @johnjewett3Coach Kostas @coach_kostas_cornerVinny Uzi @vinnyuziAndrew Huberman @hubermanlabDr. Dean St. Mart @deanstmWe hope you find this useful!
Welcome to episode 7.In this episode we discuss how you can optimize your training, lifestyle, nutrition and supplements on a budget!Training: we discuss what we would recommend investing in equipment wise if training at home, how to use social media to effectively to learn about programming and training and what to look forin a gym.Nutrition: we emphasize the importance of getting the basics right here! How to bulk shop and prepare food to save money and how to get in enough protein on a budget.Lifestyle: we talk about what we would recommend investing your money in (like a good freezer), what to spend it on and what not to waste your money on!Supplements: please listen to our previous episode on supplements to learn what we think about them, what to take and what not to waste your money on.Our main message here is that you don’t have to spend a huge amount of money to be strong and healthy. More often than not you don’t need a trendy fitness gadget or app or an expensivesupplement; you would be better spending your money on nailing the basics.We hope you find this useful!
Welcome to episode 6.In this episode we discuss everything about supplements!We talk you through the importance of food first and why taking certain supplements withoutneeding to or cycling them, can be detrimental.Then we discuss what general supplements we would recommend and why.How to go about targeted supplementation based off things like bloodwork.Overrated supplements that you are wasting your money on.We hope you find this a useful guide on how to choose supplements effectively.
Welcome to episode 5.In this episode we take you through everything you need to know about building muscle.We highly recommend you listen to previous episode on how you actually build muscle (Season 2episode 2).We discuss how to set up an effective muscle building phase including:Setting appropriate timelines and expectations.Whether you should do a fat loss phase first.How to set up your programming.How to manage cardio and steps.How to manage your nutrition.The importance of checking your health markers and staying on top of how well you are dealing withyour blood glucose.To learn more about cardio listen to Season 5 episode 5.To learn more about blood glucose listen to Season 7 episode 2.We really hope this is useful and helps you to set up an effective muscle building phase.
Welcome to episode 4.In this episode we are delighted to have Mhairi Boorman, a doula based in Nairobi, Kenya. In our conversation we first of all find out what exactly a doula is, how she became one and why.Mhairi takes us through the types of doulas and their various roles pre-natal, during birth and post-natal.She discusses the importance of having a birth plan and being an advocate for yourself during pregnancy and birth (and how a doula can be an invaluable person for this). We talk about the different hospitals and physicians here in Nairobi and how Mhairi navigates them as a doula.Andy also shares his experience with a doula when his daughter was born. This is an incredible information packed episode, and we all learnt a lot!If you want to work with or contact Mhairi head over to her website: www.thesafaridoula.co.keLearn more about the amazing benefits of working with a doula here:https://evidencebasedbirth.com/the-evidence-for-doulas/
Welcome to episode 3.We discuss all things pre/peri & post workout nutrition.Once you have all your big rocks in place, you can look to optimise your performance, goals and health through nutrient timing.Learn how to structure your nutrition around your training if you:Are in a fat loss phase.A muscle building phase.A maintenance phase.And how to do this depending on what time of day you train.We discuss calorie & carb cycling and nutrition for rest days.As always, we hope you find this useful.
Welcome to the first episode of Season 9!
Here we have a general catch up and discuss:
How Andy is setting up his calorie deficit- nutrition, training & cardio.
How Leon is struggling with motivation/ goals and direction with his training.
How he is considering TRT and how we would all love to educate people about doing this the right way.
The importance of cardio and not just in a fat loss phase.
How to manage your blood glucose as a vegetarian (and generally eating higher carbs).
We hope you enjoy this first episode and find some useful takeaways.
Welcome to the final episode of Season 8.
Here we have a general catch up and discuss:
Taking an ego check and focusing on your form whilst training.
How progressive overload is not everything.
Are you really ready for fat loss?
How hormonal imbalances could hinder your fat loss.
The importance of understanding metabolism and having a plan for your fat loss phase.
We end discussing the importance of health and not to jeopardise it for short term aesthetic goals.
Welcome to episode 11 of the Bodcast.
In today’s episode we go through our pet peeves in the health & fitness industry. We cover:
Our dislike of ‘challenges’ and why.
How social media has glorified short term changes & quick fixes.
Influencers trying to normalise things like bloating and cellulite.
People who weight and then become experts & sell their product without being qualified.
Online coaches who have had no experience training people in person.
Online coaches who sell programmes again without any real experience.
And more 😊
Whilst we are ranting a bit, we hope this helps you see through some of the B.S that is out there so that you can find a coach or a training/ nutrition programme that is legit.
Welcome to episode 10 of the Bodcast.
In today’s episode we have a general chit chat covering all sorts of interesting topics.
The importance of maintenance phases, both for bodybuilders and general population.
Taking a long-term view to your health & fitness goals; how we dislike the health & fitness industry’s marketing to 4–12-week transformations.
The power of your mindset when it comes to over coming and dealing with injuries, disease and/or other health conditions.
Always put your health first over other goals- like fat loss.
The benefits of delegating tasks, increasing your productivity, and managing your time.
The power of sleep and managing your stress.
This was an enjoyable conversation and we really hope you gain some nuggets of wisdom from it.
Welcome to episode 9 of the Bodcast.
Today we are talking with Specialist Physiotherapist Aniksha Trivedi who is the founder of Proactive Physiotherapy and Wellness here in Nairobi.
Aniksha had literally just come back from the Commonwealth Games with the Kenyan team, so we had to ask her how that experience was!
We then dive into common anatomical issues that arise from people who are pushing muscle growth and performance in the gym.
We talk about the importance of tendons, what they are, how to treat tendon injuries and what you can do to prevent them.
Aniksha discusses how important a good warm up is and how she likes to programme in mobility.
We also talk about our opinions on foam rolling, Thera guns and stretching (you might be surprised with some of these answers)!
She takes us through some new treatment technology she has such as Shockwave therapy.
We discuss how important it is to work with a physiotherapist not just when you are injured, but proactively as well.
This is an info packed episode, and we really hope you find it useful. If you want to work with Aniksha and her team head over to @proactive.ke
Welcome to episode 8 of the Bodcast.
In this episode we are talking all about bloodwork.
Why you should consider getting it. What types of tests to order and where.
Then we go into some of our individual bloodwork to show you how useful it can be to making changes to optimise your health.
We talk through cholesterol, sex hormones, liver function, thyroid and more!
If you are interested in getting your bloodwork done don’t hesitate to contact any of us for more details.
Welcome to episode 7 of the Bodcast.
In this episode we welcome back Specialist Pelvic Floor Physiotherapist Sarah Peacock.
We first had Sarah on the podcast back in 2020 discussing the importance of the pelvic floor.
This time we are going into incontinence and prolapse. These are issues that effect so many women, yet they go un-talked about and ignored.
So many women live with these feeling helpless, lost and frustrated, unable to do the things they used to love like weight training and running.
Sarah talks us through what incontinence and prolapse mean and the different types.
She discusses the signs and symptoms and who you can reach out to help diagnose you.
We discuss how there are so many things you can do, working with a pelvic floor physiotherapist that will enable you to get back to the activities you love doing and have stopped out of fear.
Sadly the status for women with incontinence or prolapse is either to get on with it or go for surgery.
Sarah talks about how this is just not true and the importance of spreading awareness about these topics.
We hope you find this podcast as interesting and useful as we did!
You can find Sarah on IG @sarahlouisepeacock She also does virtual consultations if you are not able to see her in person.
Welcome to episode 6 of the Bodcast.
Today we discuss the important of individualising your exercise selection & programming based on your biomechanics and goals. And not on your favourite influencer’s ‘swipe & save’ workouts.
We talk you through how we do this with ourselves and our clients. We discuss the advantages of certain specialised pieces of equipment such as safety bars, wedges and machines.
How filming yourself is a key way to assess movement patterns.
The importance of programming and learning to train with intensity.
We hope you find this useful.
Welcome to the Coach’s Q&A episode.
We answer:
1) How to make sure you clients are tracking their meals and training.
2) How to deal with clients whose goal is fat loss, but they aren’t seeing progress.
3) What’s the best split for beginners.
4) What advice we would give to PTs approaching potential clients.
We hope you find this episode useful.
In this episode we welcome Mitchelle Adagala, a top female in person and online coach in Nairobi.
We really wanted to interview Mitchelle as she is passionate about empowering women to get strong through their training and nutrition.
Mitchelle talks us through how she fell in love with the gym, how her training style evolved and maybe some powerlifting in the future!
We chat about her YouTube channel and her activewear line.
We discuss the challenges and misconceptions women have about strength training and the importance of leading by example.
We also talk about the need to improve the standards and professionalism of the fitness industry here in Kenya.
If you want to catch up with Mitchelle then head over to her IG @ac_mitchelle
In this episode we have one of Nairobi’s favourite CrossFit coaches and content creators, Shiv Simani.
Shiv takes us through his background of playing sports, to falling in love with gym, a stint in bodybuilding and then to CrossFit, triathlons and 24hr workouts!
We discuss the benefits of CrossFit in its multidisciplinary approach and how important it is to modify to suit your goals and biomechanics.
Shiv talks about how he found vegetarian for endurance events was beneficial. Then we discuss in general his philosophy around nutrition.
As a father to two young girls, we wrap up the conversation by talking about how he and his wife encourage and lead by example a healthy life. He talks about finding balance between work, training and family life.
We hope you enjoy this conversation with Shiv!
Catch him on his IG @shivsimani
In this episode we welcome Stephanie Mwaura, a much-respected personal trainer in Nairobi. She is well known for her space in the pre- and post-partum health and fitness niche.
Stephanie takes us through her own fitness journey, what got her started to where she is now.
We then go into pre- and post-natal health and fitness and the importance of training, nutrition and mindset.
Stephanie discusses her own motherhood journey and brings her experience of two having two children. Her first was a vaginal delivery and her second, a caesarean section. She talks about the differences between the two and above all how training during her pregnancy was so important for her recovery post-partum- physically and mentally.
We talk about the misinformation on social media regarding training and nutrition pre & post-partum and the insane pressure to ‘bounce’ back after having a baby.
We feel we only just scratched the surface on this topic and we hope to get Stephanie back on for a follow up episode.
We really hope you enjoy this important discussion.
If you want to follow Stephanie or train with her then head over to her IG fitness.bystephanie
Welcome to the first episode of Season 8.
We welcome to the Bodcast, Alvin Lee Anyumba, a well-known personal trainer & online coach in Kenya.
Alvin takes us through his journey from modelling, to calisthenics, a dabble in bodybuilding and strong man to finding his own style of training now.
We discuss the challenges faced by male models and personal trainers, physical and mental and the inevitable mistakes and pressures we face as our training and nutrition philosophies evolve.
We talk about the importance of trying to elevate the professionalism and standard of the health and fitness industry here in Kenya.
Alvin also chats about what the future holds for his business!
We hope you enjoy this episode as much as we did recording it.
If you want to train with Alvin, online or in person you can contact him through his IG @alvinleefitness
Welcome to the final episode of Season 7.
In this episode we discuss injuries.
We want to preface this episode by saying we are not Physiotherapists, and we highly recommend working with one through any injuries or niggles you have.
We talk about various injuries we have sustained and how we worked through them (and still do).
We discuss the main problem areas such as shoulders, hips, spine, and knees. We give you mobility, soft tissue work and prehab for these main areas. We also give tips on how to organise your training programming around injuries. How to make some exercise technique changes that will spare your joints.
We are all pro training sensibly for longevity.
We really hope you find this episode useful. If you want any recommendations on Physiotherapists we trust and recommend send any of us a DM and we will help you out.
Welcome to Season 7 episode 11.
In this episode we discuss Social Media’s impact on our body image, mental health and fitness.
In the wake Kim Kardashian’s drastic crash diet to lose 7 kilos to fit into a dress, we thought it would be fitting to dive deeper in diet culture and how it affects our health and fitness.
We talk about the aftermath of crash diets- mental and physical.
The pressure on women pre & post-natal to fit certain images, such as ‘fit’ pregnancies and ‘bouncing back.’
The myth that many fitfluencers weave on social media without being honest about use of drugs.
How bodybuilding can impact mental health.
Various ways to make your social media consumption more positive.
We hope you find this episode useful and if social media impacts your health to start making some changes.
If you want any recommendations on good pages and coaches to follow send any of us a DM and we will help you out.
Welcome to Season 7 episode 10.
In this episode we discuss the power of your mindset on your fitness and nutrition journey.
We believe without your mindset in the right place it is very hard to achieve your health, physique & performance goals.
We talk you through some of the biggest mindset challenges our clients face and how we help them overcome them.
We give you clear strategies and advice for transforming your mindset from the get-go.
We truly hope you find this episode useful.
Welcome to Season 7 episode 9.
In this episode we discuss our favourite training techniques and how we programme them for ourselves and for our clients.
We go through the core training principles that every programme should have. How to train the various energy systems. How to alternate strength, hypertrophy, and metabolic conditioning phases. Training beginner VS experienced trainees. How we programme for ourselves. Favourite techniques like rest pauses, drop sets, muscle rounds, supersets etc.
We hope you enjoy and find this episode useful! If you need help with your training don’t hesitate to reach out to any of us.
Welcome to Season 7 episode 8.
In this episode we discuss various ‘metabolic’ diets and why we do not recommend them.
These diets range from creating diet plans based on your metabolic type to using various health markers obtained through bloodwork. Many of them adopt keto principles.
We talk through how these types of diets are marketing so successfully. What metabolism is. What are the different metabolic ‘types’. The basic strategy these diets implement. Case study of a certain metabolic programme based in Kenya. How they generally down regulate metabolism & cause hormonal dysfunction.
The importance of lifestyle and getting the basics right.
If you are willing to spend upwards of $900 on such programmes you would be better off working with a good coach who cares about your health and can recommend and read comprehensive blood work.
All three of us have helped clients whose metabolisms, hormones and mental health are not in a good place after these diets. If you need help don't hesitate reaching out to any of us for coaching or advice.
Welcome to Season 7 episode 7.
In this episode we discuss metabolic adaptation and reverse dieting. We have talked about these topics before, but not in such detail.
We really want you to understand these concepts so that you can apply them to yourself or your clients.
We cover: What is metabolic adaption? Energy balance. What can you do to mitigate metabolic adaption both in a deficit and surplus. The importance of refeeds and diet breaks. The problem with chronic dieting. What is reverse dieting? How to apply it. What to watch out for.
We hope that you find this episode useful.
Welcome to Season 7 episode 6.
In this episode we are joined again by female health expert Tarryn Nettles.
You may remember her from last year when we discussed female health, hormones and fat loss.
This time Tarryn talks us through the signs and symptoms of hormonal imbalances in women.
We look at imbalances in the sex hormones, progesterone, estrogen and testosterone.
Dysfunction of the thyroid.
Dysfunction of the adrenals, especially in relation to cortisol.
Tarryn takes us through some basic nutrition and lifestyle factors that you can put into place if you think you might have a hormonal imbalance.
In case you want to get your bloodwork done to test for any dysfunction or imbalances, these are the below tests she recommends you get run:
THYROID: TSH Free T4 Free T3 Reverse T3 TPO TGAB
SEX HORMONES: Estradiol. Estrone. Progesterone. Total testosterone. Free testosterone. SHGB. DHEA.
HEALTH MARKERS: CMP (lipids, insulin glucose etc.) CBC (complete blood count) Vitamin D Cortisol.
You want to get your bloodwork done between days 20-21 of your cycle. If you don’t have a cycle- any day will do.
We really hope you find this episode useful. If you want to work with Tarryn or consult with her over any bloodwork you get done you can contact her on her IG @tarryn_nettles
Welcome to Season 7 episode 5.
This episode is all about male hormonal health.
We have talked a lot on the podcast about female hormone health, so we thought it was time to address male hormone health.
In this episode you will learn about the importance not just of the main male hormone testosterone, but of cortisol and insulin too. How lifestyle plays a huge role in hormone health and how to go about optimising it.
You will learn what happens when testosterone is low and some of the reasons why it becomes low.
You will learn the signs & symptoms of low testosterone.
You will learn now to naturally optimise testosterone production.
And finally, the pros and cons of hormone replacement therapy.
If you have any queries or concerns about male hormone health please don’t hesitate to reach out to Andy or Leon.
Welcome to Season 7 episode 4.
This episode is all about how not to diet a female.
Over the years all of us have been sent terrible meal plans clients have been given and often worked to help those clients recover their health.
Recently Andy took on such a client who had been given a 700 calorie diet in preparation for a bodybuilding competition. In addition to eating only 700 calories, she was also doing 2 hours of cardio a day.
We use this example to show you the implications to your health from under eating, over training and generally putting your body under so much stress.
Women are much more complicated than men to diet due to their hormones. The repercussions for female hormonal health following such extreme dieting can be enormous.
We talk you through what can happen hormonally and metabolically by following such ridiculous protocols.
We also discuss the best way to diet females, what to look for in a good coach and more advice about prepping for a bodybuilding competition.
Whilst this episode is mainly targeted at women who want to compete in bodybuilding it still is very important for the general population woman too!
We often see that they also get put on such crazy meal plans even without an extreme end goal like a bodybuilding competition.
We really hope this gives you more information on red flags to look out for with a coach and also that always prioritise your health.
Welcome to Season 7 episode 3.
Today we welcome onto the podcast our good friend and colleague in the Kenyan fitness industry, Fleur Williamson.
Following from last week’s episode where we discussed blood glucose, we wanted to take it a bit further. We wanted to look at Diabetes and the importance of training and nutrition in helping to manage it. We looked no further than Fleur who is a type 1 diabetic (although you fill find out that there are more than just two types, Personal Trainer and Sports Nutritionist in training.
Fleur takes us through the different types of diabetes.
She discusses how she handles her condition, talking us through a typical day of measuring her blood glucose and insulin and how she must plan her food and training. This really highlights the importance of training, nutrition, and mindset.
We discuss constant blood glucose monitoring and how it can literally be a life saver for diabetics.
We talk about the insane costs of being a diabetic in terms of blood glucose testing equipment and insulin.
Fleur talks about her future to be an educator for diabetes here in Kenya. She wants to help educate and show people that you can live a good life, eat delicious food, and manage diabetes.
We absolutely loved this conversation with Fleur and found it so interesting and inspiring. As a Diabetic you must constantly be monitoring your body, which can be exhausting. The mental fortitude to live with this condition is incredible.
We really hope you enjoy this episode.
You can follow Fleur on Facebook and Instagram @diabeticfitnessjourney
Welcome to Season 7 episode 2.
As we discussed last week on the podcast, we want to go more into depth on the topic of blood glucose and why we recommend monitoring it.
What is blood glucose and insulin? What is insulin resistance and the health consequences? Why should you even care about it? How our modern-day living affects blood glucose. Why we recommend tracking blood glucose for bodybuilders and general population. How to measure your blood glucose and what ranges are normal. Everyday tips to help improve blood glucose. Supplements that help with blood glucose.
If you have any questions on the topic, don’t hesitate to reach out to any of us.
Welcome back the Bodcast!
We kick off Season 7 with a general catch up covering: Training with Covid. The importance of managing stress. Useful extra accessories to have in the gym (wedges, bars, handles). Why me measure our blood glucose. Current training splits. And more!
We hope you enjoy this first episode and stay tuned for another information packed season.
Welcome to the final episode of Season 6!
With the end of 2021 approaching we always like to go over how you can go about your training & nutrition in the holidays.
We are all believe that if you are ready to make change, then now is the time to start implementing small habits towards your goal. Rather than waiting for the New Year and going all out with extreme & unsustainable training and nutrition.
So have a listen for our suggestions on what you can do and how to go about training & eating in the holidays whilst still hitting your goals. We also discuss what our goals are for 2022!
We will be having a break from podcasting till next year, so thanks so much for your support and we will see in you 2022.
Welcome to Episode 11 of the Bodcast.
Today we are joined by Young Simba or Oscar Young. Oscar is an IFBB pro and personal trainer based in the UK. Oscar is also a trained by JP athlete.
We have a fascinating discussion about his journey from Kenya to the UK and how he got into bodybuilding, working as a personal trainer in a world class gym and being a trained by JP athlete.
Oscar talks us through his philosophy of training, the importance of the fundamentals, mobility, training for longevity and the power of mindset.
We talk a lot about mental health and psychology and Oscar will certainly make you think long and hard even after you have finished listening to this podcast.
Not one to be missed! Follow Oscar on IG @young_4040
Welcome to Episode 9 of the Bodcast.
Today we are truly honoured to be joined by Dr. Scott Stevenson.
Scott is well known in the bodybuilding world with over 30 years of experience in the gym and twenty plus years as a personal trainer and in online coaching.
Not only is Scott a bodybuilder, but holds a PhD, is a licensed acupuncturist, educator, and lover of dogs!
In this episode we cover: Scott’s background and how he came up with his training programme/ style called Fortitude training. The basics of Fortitude and how to use it. The importance of longevity and enjoyment in one’s training. Scott’s take on Nutrient timing.
We really hope you enjoy this Episode and if you want to learn more about Scott head over to his IG profile: @fortitude-training
Click on the link his bio and you can access his Fortitude training ebook, his ‘Be your own bodybuilding coach’ book and all his articles and podcasts!
Welcome to Episode 10 of the Bodcast.
Today we are delighted to have our favourite Registered Dietician Ashley Kibutha back on the podcast!
In this episode Ashley takes us through everything you want to know about SUGAR! We cover: What is sugar? The types & sources of sugar. Sugar aliases. What is added sugar? What are sources of added sugar? How much added sugar should you eat? What are the risks of eating too much added sugar? Is sugar addictive? Are artificial sweeteners bad for you?
As you can see it is an info-packed episode.
Bonus at the end to hear what our favourite sweet treats are 😊 We hope you enjoy this episode and find it useful. You can follow Ashley on IG @its.thyme_
Welcome to Episode 8 of the Bodcast.
In this episode we hear all about Andy’s experience competing at the first Arnold Classic competition in the UK.
Have a listen to hear about: The trials of travelling to the UK- Kenya had just come off the red list! His peak week. The competition itself. Andy’s placing and what’s next.
Preparing and competing in a bodybuilding competition takes a next level mindset and we are so proud of Andy!
Welcome to Episode 7 of the Bodcast.
In this episode we are joined by Wallace Ragu. Wallace is well known Kenyan bodybuilder and owner of Hood gym in Nairobi. He is a man of many talents and even makes his own gym equipment!
Join us in the discussion as Wallace takes us through his extraordinary story of how he got into bodybuilding and owning his own gym. He has overcome many hardships including losing his gym and home to a fire, then building them up from scratch. He talks us through his training and nutrition, bodybuilding competitions and whether he will be competing again soon.
Follow Wallace on Instagram @hood_gym and if you are in Nairobi- head there for an intense workout.
Welcome to Episode 6 of the Bodcast.
In this episode we are joined by Dr Emilia Thompson.
Emilia is a registered nutritionist, educator, lecturer, PhD holder and bikini competitor. She is also an online nutrition consultant, working with a team of coaches to help people improve their health, body composition and relationship with food.
We have been looking forward for weeks to having Emilia on and we hope you enjoy the conversation. We discuss: Emilia’s background and how she got to where she is now. Her thoughts on disordered eating and intuitive eating. Is there a place for dieting and calorie counting? What is mindful eating? Bodybuilding, social media and body image.
You can follow Emilia on Instagram @emiliathompsonphd And work with her, read her articles and listen to her podcast by clicking the link in her bio.
Welcome to Episode 5 of the Bodcast.
We are honoured to be joined by Scott McNally, who is the producer of Think Big Bodybuilding media, host, coach and as he calls himself ‘bodybuilding nerd.’
Scott is one of the OGs of bodybuilding podcasting and we have a great time discussing how he got into podcasts and how it evolved from there.
We talk about his growth on YouTube and how Think Big Bodybuilding media came about.
Scott is also a coach and bodybuilder himself, so we ask him about his coaching style and if he plans on competing again soon.
Scott, true to nature, asks us some questions about bodybuilding in Kenya.
We really hope you enjoy this conversation with Scott, he is truly an inspiration.
You can follow him on Instagram @scottmcnally1 and check out ‘Think Big Bodybuilding Media’ on YouTube.
Don't let the word 'beginner' put you off listening. Many people who think they are experienced are not and everyone can use being open to advice.
In this episode we take you through how to set up your training and nutrition as a beginner.
We discuss common mistakes to avoid. The importance of educating yourself on the basics. How to set up your training and focusing on mastering form. How to set up your nutrition and focus on mastering sound and sustainable habits. How to go about scaling up your training and nutrition as you become more advanced.
Here are some of our favourite professionals to make sure you are following as they have a wealth of knowledge on Instagram, podcasts, youtube and apps: Layne Norton @biolayne Joe Bennet @hypertrophycoach Holly Baxter @hollybaxter Eugene Teo @eugeneteo Jordan Peters @trainedbyjp Kassem Hanson @coach_kassem Andrew Coates @andrewcoatesfitness Scott Stevenson @fortitude_training Mike Israetel @rpdmike Joe DeFranco @defrancoesgym Jason and Lauren Pak @jasonandlaurenpak Jeff Nippard @jeffnippard Sohee Lee @soheefit
Welcome to the mindset episode.
We believe the mental aspect of your health and fitness journey is just as important, if not more important than the physical.
In this episode we discuss:
Creating routines and habits so that health and fitness fits into your lifestyle.
Changing your attitude and beliefs around health and fitness. Rather than seeing it as a punishment see it as a choice and honour to look after your health.
How an all or nothing mindset is a form of self-sabotage.
Giving yourself grace.
Learning to work with your body and create a mindset of success.
As always, we hope you enjoy and find nuggets of wisdom in this episode.
Welcome to the second episode of Season 6.
In this episode we take a deeper look into digestion and why it is so important.
We look at the complex biopsychosocial factors that affect digestion from genetics, to hormones, to our environment (both social & physical) to cultural.
Our body works as an intricate and holistic system in which digestion is key- there is a reason our GI tract is called our second brain. From here we get into energy balance, what it is and what affects it (digestion is key here).
We go through the fundamentals of CICO (calories in vs calories out) and why, though seemingly simple it is actually complicated.
We finish up with the dangers of taking Diuretics and how this is a growing problem in the bodybuilding world.
As always, we hope you enjoy and find this useful.
Welcome to the first episode of Season 6.
We have a general catch up and find out how Andy’s prep is going, Leon’s maintenance and Clea’s cut.
The conversation turns to anti-ageing, Botox, fillers and the growing use of steroids amongst the younger population.
We go into detail on who really benefits from supplements and the importance of getting the basics right first.
We talk about Beta- alanine and pre-workouts.
We hope you enjoy this episode and are ready for another awesome Season.
Welcome to the final episode of Season 5! In this grand finale we have a general catch up and get into detail on some topics. We discuss: Andy’s prep update and when and how to incorporate refeeds and diet breaks. Leon’s new training programme- why is he doing metabolic conditioning? Clea’s fat loss phase 2 update and the importance of not always dieting. We also re-iterate the importance of spending more time OUT of a deficit than in one. How to track calories and macros in a flexible way. And as always, we discuss how important mastering the BASICS are.
We truly hope you have enjoyed and found this Season informative.
Welcome to the Protein episode.
Considering that the word protein comes from the Greek word ‘protos’ which means first or most important, that should already be showing you how important protein is.
Of all the macronutrients, we find clients struggle the most with getting in enough protein. Yet it is the KEY macronutrient for repair, recovery, and adaption not just for people into fitness, but for everyone.
In this episode we discuss: What does our body use protein for? The types of amino acids: essential and non-essential. A look into their digestion and metabolism. The recommended amount of protein to eat. How often to eat protein and how much can our body use. The different types of protein quality. How to get in enough of the right protein for vegetarians and vegans. Supplementing with whey and plant-based proteins and essential amino acids.
We really hope you enjoy this third instalment of our macronutrient series.
Everything you wanted to know (or did not even know you wanted to know) about FATS! Over the past few decades fats have been demonized as BAD for you, causing all sorts of heart and other chronic diseases, not to mention making you fat. In this episode we really want to help you understand fats and how IMPORTANT they are. We discuss : The role of fats in our body. The basic structure of fats. The types of fats: saturated and unsaturated. Are saturated fats that bad for you? The role of cholesterol in our body. How our body uses fat for energy. Does fat make us fat?
We really hope you enjoy this second macronutrient episode and we will see you next week as we discuss protein.
Welcome to the carbohydrate episode!
Today we discuss all things carbs: What they are. Why they are important. How the body uses them. Carbs vs Fats for fuel. Do carbs make you fat? Carbs for performance and aesthetics.
We hope by understanding the basics about carbs you can see how important they are and how to apply them to your life and goals.
In this episode we have some great fitness banter!
If you want to get right into the chat, then skip ahead to minute 10 (we are talking about the East African Safari Rally till then).
We cover: The sexualisation of fitness. Chronic dieting and how hard mentally it is to overcome. How to train your core and abs effectively. Sensation vs stimulation of certain exercises; why we don't use booty bands!
We hope you enjoy this episode!
We were absolutely delighted to have Dr. Gabrielle Fundaro back on the Bodcast to talk more about gut health and intuitive eating. Joining us we also had Registered Dietician Ashley Kibutha who added her expert questions and insights.
In Part 2 of gut health Dr. Fundaro takes us deeper into the gut microbiome and we discuss: Gut health and immunity. The effects of Covid-19 on the gut microbiome. Gut health and the brain/ mental health. The effects of medicinal drugs on the microbiome. What foods are really probiotics? Some good myth busting here- looking at you Kombucha! What is intuitive eating? What is health at every size? Dr. Fundaro’s approach to coaching.
We really hope you enjoy this episode, and we are so grateful to Dr. Fundaro to joining us for a second time! Dr. Fundaro’s IG handle is @vitaminphd. Click the link in her bio to find out more about her coaching and all sorts of information, articles and seminars.
In this episode we are joined by the esteemed Dr Dean St Mart to unlock the science of sleep.
Dr Dean is a competitive bodybuilder, holder of seriously impressive qualifications in organic chemistry and is passionate about applying functional medicine to improve the health of athletes. He is well known in the fitness industry as a pharmacologist and has his own supplement line.
Dr Dean takes us into the biochemistry of sleep and whilst it does get a bit sciencey it is absolutely fascinating.
He talks about the circadian rhythm and the stages of sleep and what causes them. Why each stage is important. The effects of caffeine on sleep. Supplementation and nutrition for sleep. Sleep and shift work. Sleep tech- useful or not.
The ultimate take home- which is something we always talk about- is to understand the fundamentals of sleep. Once you understand the basics it makes sense how you can utilise nutrition and supplementation to support your sleep.
If you want to find out more on Dr Dean head over to his Instagram @deanstm
Welcome to another episode of the Bodcast.
Today we delve into the topic of CARDIO. What is cardio? Why is it beneficial?
We go into some of the science of the three energy systems our body uses. Understanding the basic of these systems help you understand the different types of cardio and why you would do them.
Which takes us into the different types of cardio and how you would use them for your goals!
We then look at how cardio is often mis-used either by over doing it or doing the wrong type for your goals or not doing it from fear of losing gains.
We hope you enjoy it!
In this Episode we have the fabulous Tarryn Nettles who is an online coach specialising in female health, hormones and fat loss.
Women are not small men; we have a lot of complex hormonal interactions going on. Added to that we have an exceptionally long history of diet culture, all of which can make sustainable fat loss very tricky to navigate.
Tarryn takes a holistic approach to training women which we all resonate with! One has to look beyond just fitness, taking into account lifestyle, stressors, menstrual cycle information, dieting history and more.
In this episode Tarryn takes us through the roles of the main hormones for women and how they are affected and affect training, nutrition and fat loss. These are thyroid, oestrogen, progesterone and testosterone.
We look at the importance of NOT dieting for hormonal health; why reverse dieting and maintenance are key stages for a fat loss journey.
We talk about training as a stressor on the body and that for many women they need to pull back and stop over training.
And how MINDSET is key- challenging barriers like weight gain, lifting weights and eating more!
We really hope you enjoy this episode and find it useful. You can contact Tarryn through her IG @tarryn_nettles Click on the link in her bio to find her podcast too!
Welcome to another episode of the Bodcast!
With warmer weather around the corner in the northern hemisphere, this time of year sees a lot of extreme diets and training for summer body goals.
To help guide you through this we wanted to take this episode back to the basics! We go through the basics in both training and nutrition. How to set yourself up for sustainable fat loss. How to train for fat loss. Should women bulk? The importance of sleep and recovery. And a whole lot more.
So get comfortable and join us in another information packed episode.
Today on the Bodcast we have Feldenkrais practitioner Moyra Earnshaw.
Moyra is Clea's mum and she grew up in Kenya and has always been interested in some form of awareness through movement. She spent four years in Vienna learning to be a Feldenkrais practitioner.
Feldenkrais is an incredible method and Moyra takes us through its history, what it actually is and how does it apply to YOU.
Sound intriguing? It really is. We hope you enjoy this episode as much as we enjoyed talking with Moyra.
If you want to find out more about Feldenkrais or have a session with Moyra send her a DM on @feldenkraismoyra.
Welcome to SEASON 5 of the Bodcast!
We kick start this season with a catch- up episode. We cover: Our current training and nutrition. Our favourite supplements and why. Dealing with injuries. The importance of an off season or maintenance phase. Why the basics are essential.
We hope you enjoy!
In this final episode of Season 4 we talk all about training and nutrition during Ramadan.
Have a listen to find out:
Whether you should cut/bulk/maintain. How best to break your fast nutrition wise. How to hydrate. How much protein to consume and when. When is the best time to train. Should you even train. The importance of your goals. The importance of planning and preparing.
We really hope you find this episode useful.
In this episode we go through two real case studies.
Two ladies sent in their nutrition and training history and current goals. We go through in detail and give advice on how we would each coach them for their training and nutrition.
We hope you find this useful and can apply some of the training and nutrition advice to your goals.
In this episode we have a general catch up.
Find out about: Andy's mini cut. Leon's deficit. Clea's reverse diet. Our current training and splits.
We go into whether you need to train and eat like a bodybuilder to get to your goals. And if you do then are you ready to make certain sacrifices?
In this episode we have another wonderful guest! A man who was born in Ghana, then went to Starehe Boy’s school in Kenya and now lives in the UK. Who went from lifting concrete weights in Nairobi to competing against bodybuilding legends like Kai Greene, Phil Heath and Ronnie Coleman. This man is Eddie Abbew. IFFP Pro, family man, gym owner and qualified nurse. Eddie takes us through growing up in Kenya, what got him into bodybuilding, his bodybuilding career, his views on bodybuilding now and the life he has built for himself and being a gym owner.
We sincerely apologise for the dodgy internet and hope it doesn't detract from the episode too much.
In this episode we are joined by a very interesting guest, Katherine Holzer who is a Genetic Counsellor in the States.
So first things first we find out what exactly Genetic Counselling is and why Katherine chose this fascinating field. She takes us through common genetic conditions that are tested and why genetic counselling is so beneficial. The different types of genetic tests from at home ones to those done in the lab and the pros and cons of each. We discuss price ranges and testing times. If DNA testing for food allergies/ intolerances or to prescribe a certain diet lives up to its hype. We look into the limitations of genetic testing and its future.
This was a really eye opening podcast for us all and again highlighted the importance of health needing a multidisciplinary and holistic approach.
We hope you enjoy it!
Our favourite Registered Dietician, Ashley Kibutha is back on the Bodcast!
In this episode we talk all about: Food intolerances and allergies. What they are and how to go about identifying and resolving them. What tests for intolerances and allergies are out there and which ones are the best. Gas and bloating- what is normal and what is not. What is IBS and how to go about identifying and resolving it. What are FODMAPS and how to use them.
This is such a great episode as in the world today there is a massive rise in food allergies and intolerances, self diagnosis leading to unnecessary food restrictions and loss of perspective of what is 'normal' when it comes to gastrointestinal health! It is SO important to take the whole picture into consideration as lifestyle factors can also cause gastrointestinal distress.
We also, as usual, want to emphasise the importance of working with a professional when it comes to resolving and identifying food intolerances, allergies and IBS.
If you want to work with Ashley please DM her on Instagram: @its.thyme_ Or email her on: ashley.kibutha@gmail.com
Please check out the below resources in regard to IBS, FODMAPS and testing:
https://www.ibsdiets.org/fodmap-diet/fodmap-diet-chart/
https://acaai.org/resources/connect/ask-allergist/will-my-medication-affect-results-my-skin-test
Joining us on the Bodcast today is the Nigerian Lion, Samson Dauda.
Samson is an IFBB pro bodybuilder who is renowned for his posing, talent and dedication, not to mention his incredible physique!
Samson takes us through his story, from being born in Nigeria, to moving to the UK, being a Rugby player to becoming an IFBB pro.
His dedication and mindset were severely tested last year trying to compete during the height of Covid and losing his job. The way he overcame the most daunting of set backs is testament to his love of bodybuilding and strength of will.
We also discuss his training and nutrition, being coached by his partner, his posing and what the future holds!
Follow Samson on IG and his You tube channel. @ifbbpro_samsondauda
Welcome to a new episode of the Bodcast!
Joining us is the incredible Winnie Okoth. Winnie is a Kenyan Olympic Weightlifter and coach, CrossFit athlete and coach and was crowned Kenya’s fittest woman in 2017.
Winnie is not only passionate about her sport, but training and empowering others on their fitness journey .
Have a listen to find out how Winnie got into weightlifting and crossfit. Her competition experiences - find out how much she can snatch, clean and jerk! Her training and nutrition . The challenges she has faced and continues to face. What the future holds for her.
She is truly an inspiration. Follow her on IG @winne_okoth or even better go and train with her at Alpha Fit Gym!
In this episode we go through some hypothetical client case studies and how we would coach them.
We take four clients: The teenage hard gainer who wants to get huge on a budget. The chronic / yo yo dieter and cardio queen who wants get off the hamster wheel of low calories and cardio. The 40 year old meathead who wants to get in the best shape of his life. The postmenopausal woman who wants to lose fat.
We go through each 'client' and discuss how we would coach them through training, nutrition and mindset.
Maybe you will relate to some aspects of these clients and get some useful advice.
If you enjoy this type of episode please let us know and we might get some listeners on board and go through their training and nutrition!
WE ARE BACK! Tune in to catch up with Andy, Leon and myself.
Find out about Andy’s competition plans, Leon’s new coach and what my next goals are .
We also talk about: The difference between achieving body composition goals as a bodybuilder and as a general population individual. Why body fat % isn’t that important . Our problem with the term “functional training.” And more !
In Episode 2 we interview one of Kenya's fastest men, the 100m National Champion, Walter Michuki Moenga!
Walter takes us through his extraordinary story of how he got into sprinting and trust us, it should be made into a movie! He takes us through his training and nutrition, his accomplishments and the challenges he faced and continues to face as an athlete in Kenya.
His story is truly inspiring and Kenya is lucky to have such a great athlete.
If you want to watch the incredible relay race it will be on our youtube page. Keep up to date with Walter on instagram: @walterdonna
Welcome to the first Episode of Season 4!
In this series we will begin by interviewing some of Kenya's top athletes.
To kickstart the season we are honoured to be joined by one of Kenya's top Crossfit athletes, Sheena Miller.
Sheena's story is incredibly inspiring; in 2017 she fell in love with Crossfit and by 2019 she was representing Kenya the Crossfit Games.
Sheena takes us through her fitness journey, how she got into Crossfit, training for the Games, starting up her own Box and the subsequent challenges including Covid 19 and what the future holds for her.
Sheena shows us that Crossfit can be for everyone and she is passionate about setting an example of being strong and fit at any age!
Follow Sheena on Instagram: @sheenamiller @thedipstation
You can even work out with her virtually! DM her for details.
In this roundup of Season 3 we take you through the main points of all the episodes. It has been a great season with some awesome local and International guest covering topics from lifestyle diseases to competition prep; from the gut microbiome to the menstrual cycle.
We hope you have enjoyed Season 3! Looking forward to Season 4.
In this Episode we have a more general chat covering:
Our current Nutrition & Training strategies. Andy is bulking. Leon is doing a mini-cut. Clea is on a diet break from her deficit.
We are all doing very different things nutritionally so we though this was a perfect time to go into more details on the how's and why's of our choices and why they work for our goals.
We then talk about how to train around minor injuries and niggles. Then go into the pros and cons of TRT (testosterone replacement therapy). Then finally we talk about vegetarian and vegan protein sources.
Some very useful nuggets of information in this episode! We hope you enjoy.
On this episode of the Bodcast we are honoured to be joined by Victoria Felkar to discuss the menstrual cycle.
Victoria is an amazing educator and researcher, working across a multitude of fields from kinesiology to sport medicine and the humanities. She is currently working on her doctorate on Women’s health and female hormone manipulation within sport medicine.
Whilst we are in the 21st Century, it is mind blowing how little we still know about the menstrual cycle and that in many places it is a taboo topic. We have wanted to have a professional to discuss this topic for some time as we feel it is so important for men and women to know more. Victoria takes us step by step through the menstrual cycle, talking through the hormones, what is healthy and what to look out for. We discuss whether it is useful to programme training according to cycle phase and touch briefly on birth control. As a woman it is so important to track your cycle and Victoria was kind enough to give us access to her menstrual cycle tracker (link below).
https://www.victoriafelkar.com/menstrual-cycle-diary
We HIGHLY recommend you download this and start tracking your cycle. Men- download or send to the ladies in your life! We really hope you enjoy this episode and find it useful and we would love to have Victoria back to talk more about steroid use (including birth control) for women.
In this episode we take a dive down the rabbit hole of building muscle! We have a quick catch up, but if you want to get straight into business, skip ahead to minute 12.
We cover: The mechanisms of hypertrophy. Progressive overload, periodisation and programming. What macro, meso and microcycles are. Nutrition and supplementation for hypertrophy. Rest and recovery for hypertrophy.
We then answer some of the listener's questions: 1. Are you able to strength train and be on a fat loss programme? 2. Many reps with a moderate weight or few reps with a heavy weight? 3. Top exercises for hypertrophy. 4. Is it true that genetically some people can't get shredded? 5. Is it true that some people, genetically can't develop abs?
In this episode we are joined by Dr. Gabrielle Fundaro to discuss 'Gut Health' and the gut microbiome.
We have been looking forward to having Gabrielle on the podcast for weeks! If you look Dr. Gabrielle up you will soon discover her impressive list of education, credentials and experience. From a PhD to powerlifting, bodybuilding, nature and dog lover. Her taking the time from her busy schedule to talk with us on the Bodcast was so appreciated.
Gut Health has been a very trendy topic and there is so much mis-information, vague information, changing information and misconceptions out there.
Dr. Gabrielle helps take us through separating fact from myth and going deeper into this fascinating topic.
We discuss:
What exactly is 'Gut Health?' What is the gut microbiome? How the microbiome is effected very early on from birth and maybe in utero. The importance of early childhood diet on the microbiome. The importance of fibre and eating a variety of plants. Probiotics vs prebiotics. Recommended fibre intakes. The effect of fad diets on the microbiome. The effects of antibiotics on the microbiome. Are artificial sugars bad for the microbiome?
And more! We absolutely loved talking with Dr. Gabrielle and we hope you enjoy this information packed episode.
In this Episode we are joined again by online coach and mentor, Ollie Carson. This time we are discussing coaching for bodybuilding competitions.
We find out how Ollie got into competition coaching and why. We talk about the importance of having a coach for competition prep. What the differences are between coaching a general population client and a bodybuilding client. The considerations when one is coaching a female athlete. What makes a good competition coach and what to look out for.
So if you are thinking of competing and are not sure what to look out for in a good coach- this a great episode for you! If you are a coach already and thinking about getting into competition prep- this will be a great listen for you!
And of course even if you are not really into bodybuilding- this is still a really interesting listen and takes you into the intriguing world of bodybuilding and competition prep.
We hope you enjoy it!
In this episode we answer questions from listeners in a mid- season Q&A.
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Should you track sauces, condiments, spices etc and if so how?
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Has your coaching changed in the past two years?
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How to find a good coach/ mentor?
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5 tips for beginner lifters.
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5 pieces of equipment that we would recommend for your home gym.
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What weird comments do you get on IG when people meet you for the first time?
We hope you find these answers useful! We will link Simon from Pain and Gain Equipment should you be looking for quality home gym equipment
In this episode we are joined by two of our favourite repeat Bodcasters, Dr. Simon Mbirua and Registered Dietician, Ashley Kibutha.
We wanted the perspectives of professionals in the medical and nutritional fields to discuss Lifestyle diseases, with a focus on the situation in Kenya.
We take you through: What exactly lifestyle diseases are. Their history and prevalence. How to prevent/ manage them through nutrition and fitness. How Covid 19 has impacted them.
It is an information packed episode and brings together ideas from many different fields. We hope you enjoy it!
In this episode we are joined by popular Kenyan DJ, Amar Bhatt and PT, Online coach and bikini competitor Morag Campbell. We are discussing the fascinating and relevant topic which is that of social media and body image.
With the rise of social media and the 24/7 bombardment of lean and muscled bodies on our favourite fitness accounts, we explore the effect this has on our body image.
There are many heated debates on the media about the inclusion of plus size bodies and varied body shapes, especially for women, in the fitness industry. We dive into this and raise the question about whether men's body image issues are being overlooked.
Amar and Morag tell us their stories and struggles with body image and we all chip in with ours, covering bodybuilding, women being seen as too muscly, how childhood superheroes have got us thinking we should look a certain way and more!
We really hope you find this conversation thought provoking and helpful if you have been struggling with body image.
In this episode we have a very special guest- Kamal Elgargni! Kamal is the current reigning 212 Olympia champion. Born in Libya and now living in the UK, his journey to champion has been an unusual one with challenges at every turn.
We were so happy when Kamal agreed to come onto our podcast, as we feel his story is so relevant to any athlete in a developing nation, struggling to pursue their dreams.
Kamal takes us through his story from how he got into bodybuilding, to leaving his family in Libya, moving to the UK and his incredible journey to the Olympia.
We truly hope his story inspires you as much as it inspired us.
In this episode we are joined by our good friend Olivia Robertson to discuss fascia, mobility and flexibility.
Olivia is a Personal Trainer, Nutritionist, Mindset Specialist and Licensed Massage Therapist who migrates between Kenya and the USA.
We start by getting into the fascinating topic of fascia! Olivia takes us through what it is, the various methods and people who have influenced her training about fascia, why it's important and our growing awareness of all the incredible things it does.
Once we know a bit more about fascia it takes us into the topic of mobility and flexibility. Olivia tells us the difference between the two, why they are important and how to incorporate them into your training.
Our last topic covers massage therapy- what it is, what to look for in a good massage therapist and why massage therapy is an important tool in your health and fitness journey.
We finish up with some questions about the use of foam rolling and thera -guns and whether or not they are beneficial in your routine.
If you want to find out more on these topics, head over to Instagram and give Olivia a follow or check out her website: @kenyakimong www.uplevelke.squarespace.com
The Bodcast Season 3 is back! In this first episode we have a general chat and catch up, finishing with a Q&A at the end.
We get into some flaws of the fitness industry, whereby products being sold, sell better when marketed by a ripped and shredded individual. We always urge people to choose their coaches and programmes wisely, not just based off looks. The same goes for 4,8,12 week transformations. Please don't assume that in 12 weeks you are necessarily going to get lean and shredded; in reality it can take people 12 months to achieve their goals.
We then answer some questions: 1. How important is rep cadence? 2. Progress and volume e.g. you are programmed to get 8 reps, but you only get 5- do you add reps for the next set? 3. Can I lose weight whilst breastfeeding? 4. Post baby and Diastasis Recti there is some loose skin around my navel. How do I go about it? 5. What's your take on going back to public gyms with Covid still around?
In this final episode of Season 2 we talk to Chartered Psychologist Jess Brainch.
Mental Health is becoming a much talked about topic which is fantastic. We wanted to explore mental health and fitness; not just the more obvious benefits of exercise to mental health, but the effects of injury and other health conditions on mental health.
Jess takes us through her journey to becoming a Psychologist and the work she does now.
We feel the work Jess does is so important and really fits our philosophy of a holistic approach to health and fitness whereby different healthcare professionals all work together!
We really hope you enjoy this episode and if you want to contact/follow/find out more about Jess: Instagram: @jessbrainch Email: jessbrainch@gmail.com
As gyms start to open across the world we though it would be a great time to discuss the return to exercise.
We give our opinions and advice on getting back into the gym, pitfalls to avoid in both your training and nutrition.
We then answer some of your questions about returning to exercise:
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Are DOMs good indicators of successful training?
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How is protein distributed to the muscles? Does the most trained muscle get the most protein or how does it work?
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Post partum exercise; safe exercises for Diastasis Recti and pelvic girdle pain.
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What is meant by RPE?
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Why am I weaker now back in the gym? What does this mean?
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Who motivates you?
In this Episode we are joined by Mike Weeks to discuss the importance of physical activity for kids.
Mike is the founder of Gymrun in the UK. He is passionate about improving the physical health, literacy and well-being of kids in schools.
Mike introduces himself and tells us how he became so passionate about kids and fitness and what Gymrun is all about. Mike's approach to physical activity is very inclusive and kids are encouraged to better themselves rather than compete with others.
We discuss in depth the importance of the school, teachers and parents being onboard about promoting and instilling the importance of physical activity.
With growing obesity rates amongst children and a distinct decrease in physical activity both in schools and at home, this topic is more important than ever.
We found it really interesting to compare and contrast the situation here in Kenya with kids and fitness to that in the UK.
If you are interested in seeing what Mike and Gymrun are all about: head over to: Instagram @gymrungroup Website www.gymrungroup.co.uk
In this episode we answer all your questions.
- Would you consider being a mentor to fitness enthusiasts and personal trainers?
- Does metabolic age matter when it comes to bodybuliding?
- How long does it take for Winstrol to leave your body after a cycle? 4.The importance of cheat days. I always end up bloated and with a bad stomach after a cheat meal. Thinking of doing away with them altogether.
- Can you build muscle at higher body fat %- say 25%?
- What's your take on BCAAs?
- Since I am doing home workouts and they aren't as intense as my gym workouts, shall I still continue my supplements like creatine and pro gainer?
- What do you think about kids and fitness?
- Does whey protein make you sleepy?
- Reps- counting vs timing. What is best? Most programmes I come across are timed; how do I convert them to reps?
- The importance of TRT for men over 40.
- What is the importance of energy balance.
- Depression and it's effect on weightlifting.
In this Episode we answer all your questions that you have on the previous episodes!
1) I am feeling fatigued, should I rest or deload? I am scared to take a break in case I lose my gains.
2) I've noticed you get in your steps by walking- can I do the same by running?
3) Can you maintain muscle on a calorie deficit?
4) What is the most effective way of growing legs?
5) How much rest should one take between sets in strength training?
6) Does pain the next day after workouts mean the workout was effective?
7) What exercise should I do to increase pull up strength?
8)What are the alternatives to hamstring curls at home?
9) Which muscle groups help with faster and longer running?
10) Can I eventually achieve the same physique as person on anabolics?
11) How long should one train before taking anabolics?
12) How to enjoy celebrations without feeling guilty whilst on a plan?
DISCLAIMER: We are not promoting the use of Anabolics or any other performance enhancing drugs. Neither are we Doctors, Endocrinologists or specialists. This episode is purely general knowledge and for your entertainment.
With that said- this episode takes us into an introduction of Anabolics. What they are, what they do, who takes them and why, the pros and cons and some common sense advice to anyone taking them, or thinking about taking them.
We feel this topic is very hush hush here in Kenya and needs to be talked about. Taking Anabolics is a very personal choice and we hope, through this podcast to raise awareness and give people the knowledge to make INFORMED choices.
Thanks for listening!
In this Episode we delve deeper into recovery and the importance of sleep. We have touched on the topic of recovery in earlier episodes, but now we get into the science of sleep and stress.
We take you into the world of circadian rhythms and what happens when the circadian clock is out of sync.
We go into detail why sleep is so important and what happens when you don't get enough sleep.
In terms of training and achieving goals we discuss how the one thing that could be letting you down is your recovery!
Stress is so interlinked with sleep and recovery, we go into the role o Cortisol and what happens when we live in an chronic state of stress.
In this modern world sleep is being seriously compromised by technology, stress, diet and social drug use.
We end with some strategies and apps you can use to help prioritise recovery, track your sleep and balance your circadian rhythm.
The sleep app we recommend, which is free: Sleep Cycle.
In this episode we are joined by Pelvic Health Specialist, Sarah Louise Peacock.
We all feel that Pelvic Health is a subject that is not talked about enough; it is either ignored, considered embarrassing or even taboo. Yet the Pelvic floor is something we all have and particularly for women, prone to dysfunction.
Sarah takes us through what the Pelvic Floor actually is and why it is so important. We learn about the common types of dysfunction and how they are very common with many women living with them and thinking that it is normal.
We then discuss what a Pelvic Health Specialist does and what happens in a typical session.
We get into detail why the Pelvic floor is so important to consider for Pre & Post Natal women.
Our main message in this podcast is that we all need to talk about the Pelvic floor more. Talking about it needs to be normalised and awareness and educating spread. Anyone who is a Personal Trainer and trains women should take the responsibility to educate themselves on this topic and make sure their clients are comfortable discussing anything Pelvic health with them and for them to know who to refer out to.
If you would like to contact Sarah you can find her on IG: @sarahlouisepeacock or @performance_kenya Her mobile is: 0727 789 970
NB: We do apologise for the sound quality; we would have loved to have had everyone in the same room! However due to Covid that was not possible. We hope you don't mind the odd matatu, chicken call and zoom glitch!
In this episode we are joined by some of Kenya’s top bodybuilders. We welcome Iron Shaffi, Sheetal Kotak, Mikhala Barasa and Joseph Oyatta. We wanted men and women representing each category in bodybuilding to tell us their story. We find out how and why they got into bodybuilding , where they’ve competed, their future plans and the challenges they face being bodybuilders. It was a fascinating conversation highlighting so many issues from mental health , to sexism, prejudice , corruption and finance . Bodybuilding takes incredible determination, discipline, courage and sacrifice. These men and women take us through it all. Bodybuilding is still young in Kenya, often misunderstood and lacking a solid, supportive Federation. However Sheetal, Shaffi, Mikhala, Jose, Andy, Leon and myself show how it’s thriving and growing and that amongst its small community their is huge support, knowledge and motivation!
In this Episode we take you on bodybuilding journey!
Whether you are a bodybuilding fan or know nothing about it, you will enjoy this episode.
We start with the history of bodybuilding and where it is at today. We take you through the various federations and categories of bodybuilding globally and how competitions work.
Finally - do you have what it takes to become a bodybuilder? Andy and Leon, who have both competed tell you exactly what it takes, the sacrifices, the hard work, the dieting to get you to the stage.
Today's episode builds upon the knowledge of last week's discussion on hypertrophy. We really need to understand the principles behind hypertrophy to create an effective programme.
Programming is a skill, taking into account your goals, lifestyle, stresses, nutritional habits, exercise history etc. to create a programme that will be effective for YOU.
We go through basic programme designs from beginners to advanced, from full body to bro- splits and how to know which is right for you.
In this episode we discuss the fundamentals of hypertrophy; what it actually is and how to achieve it. A big emphasis is on the importance of understanding these principles to apply to one's own training, programming and goals.
Andy takes us through hypertrophy on the cellular level; the biological processes that take place to grow muscle.
We then go into the main three mechanisms of hypertrophy: Mechanical tension. Metabolic stress. Muscle damage.
We emphasise the importance of the first two. Progressive overload is broken down and we talk about intensity and volume.
Throughout we stress the importance of RECOVERY and how it can seem counter-intuitive to hypertrophy.
Everyone is different, not just our genetic potential for hypertrophy, but our ability to adapt and to respond to different training stimuli.
By understanding all the above, we hope that after listening to this you can view your own training in a different and more effective light.
In this first episode of Season 2, we discuss the fundamentals of Energy Balance and the importance of understanding them. We take you through evolutionary adaptations our body has gone through to understand how that ties in with Energy Balance today and why most diets fail.
The Energy Balance equation is basically Calories in VS Calories out (CICO). This explains weight gain, loss and maintenance and how our body strives always for homeostasis.
We go into detail what calories really are, what ATP is and fuel sources our body prefers, what metabolism actually means and how it is affected.
We discuss how the calories out side of the balance is more complicated. We take you through:
TDEE= BMR + NEAT+EA+TEF
No matter what diet you are on, be it KETO, paleo , vegan etc the principle of energy balance apply.
We then get into what happens when you enter a calorie deficit and how your body's self defense system is activated. We explain Metabolic adaption and how to negate this.
We emphasise how the body always strives for homeostasis and thus being in an lengthy deficit or surplus is not ideal; maintenance should be our long term goal.
Finally we talk about how you can calculate your calories, but always to remember these are just guidelines and you need to take the time to understand concepts like energy balance, to find your maintenance calories through trial and error and to make notes of the entire process.
We hope you enjoy this episode!
A recap of what season 1 is all about, random training and nutrition chatter and what season 2 will be all about.
Today we are joined by Physical Therapist, Altaf Mapara. We are passionate about building a network of healthcare professionals in Kenya and Physical Therapists should be part of everyone's health and fitness journey.
Altaf introduces himself, how he got into Physical Therapy, where he studied and where he works now.
We discuss what exactly Physical Therapy is. When and why see a Physical Therapist. How to find a good one and what to avoid! Altaf talks about Physical Therapy in Kenya and what some of the challenges he faces are. With many of the general public working out at home, Altaf gives some good tips on how to prevent injury and what to do for recovery at home.
We finish up with a bit of Q&A.
Today we are joined by Environmental and Human rights lawyer, Amrita Naul.
We discuss how health and fitness impact the environment both positively and negatively.
Through our lifestyle choices such as diet, what gyms we go to and what clothes we wear, we are directly or indirectly impacting the environment.
Amrita debunks how veganism is saving the environment and how we can make better food choices. We talk about how gym owners can adopt more environmentally friendly choices and how the consumer can be more aware and respomsible of services they are buying. Amrita explains the sustainability challenges she faced when starting her own company Chakras and we debate the topic of sourcing materials locally. We delve into the world of fast fashion and gym wear and the viability of buying sustainable or slow fashion gymwear.
We finish with basic take home points: Always do your own research when it comes to lifestyle choices such as diet. Start with small and manageable changes such as one meatless day per week, or reading the labels when it comes to buying clothes. Try and buy local where possible.
This episode follows on from last week's where we discuss how the Corona pandemic is affecting the health and fitness industry.
Today we focus on how Personal Trainers and clients have adapted to the closure of gyms, with an emphasis on online training.
Joining us we have two very well respected and knowledgeable Personal trainers and online coaches from the UK, Ollie Carson and Morag Campbell.
They take us through the benefits of online training and how to transition from being a face to face PT to having more of an online presence. We go through all the pros and cons, whys and hows of online training. We discuss how relevant online training is and will be in Kenya.
This is a great episode not just for PTs, but for clients and any fitness enthusiast out there looking to learn!
Today we are joined by Dr. Simon Mbirua and Registered Dietician Ashley Kibutha to discuss the current Cornona situation.
We firmly believe in sticking to our lanes when it comes to knowledge, which is why we wanted Simon and Ashley to give their professional opinions and knowledge.
Simon takes us through Covid- 19 from a medical perspective. He discusses its origin, symptoms, the current situation in Kenya and what to do if you think you have the virus.
Ashley then takes us through the nutrition perspective; how we can help support our immune system through nutrition. She debunks any myths on foods or drinks that can cure the virus or 'boost' the immune system.
We then discuss self-isolation and how to incorporate fitness into this new lifestyle. We go through basic home gym equipment and exercise techniques .
We try to finish on a positive note, how to appreciate what we have and to use this time wisely doing things we have been putting off due to our busy lifestyles.
Today we talk about the importance of recovery, sleep and rest. Many of us neglect the above three in life and on our fitness journeys. Yet without adequate recovery and sleep and minimising stress, we are jeopardising our goals; be they muscle gain or fat loss.
We discuss recovery first and what that means to each of us. Generally we emphasise taking enough rest days during your workout week and listening to your body as to when to take them. We also talk about how mental recovery is just as important as physical recovery. To recover mentally we suggest meditation and other activities that you really enjoy.
Sleep is one of the most crucial elements to general well being. We need a good 7-9 hours of sleep for cognitive function, athletic performance, muscle gain and or fat loss, mood and a multitude of other functions.
These days our pace of life is so fast and we are getting less and less sleep which can have seriously negative impacts on our lives. Many of us have lost touch with our circadian rythmn and with an increase of blue light from electronic devices our sleep patterns are off.
Hand in hand with lack of sleep is stress. Again with fast paced lives many of us live in chronically stressed states. We have evolved to do well in stressed states, but these used to be very brief; now they can be all the time! Again this leads to a cascade of negative effects on our hormones, like cortisol and impacts everything from mood to digestion.
Throughout we try and highlight the need to not just physically recover, but to really be aware of and look after our mental health.
Our fitness and training is important, but without getting sleep, stress and recovery in check then we are really compromising our potential.
We finish with a couple of questions from our listeners including whether men and women should be trained the same and how to deal with midnight snacking!
Today we are joined by Registered Dietician Ashley Kibutha.
Ashley is passionate about helping people understand nutrition, always providing scientific and evidence based answers. She promotes the enjoyment of food, eating all food groups within moderation and listening to our bodies.
There is so much confusing information out there about nutrition, so in this episode Ashley sets out to tackle many topics and demystify them!
We start with fad diets; from keto to paleo, juice cleanses to detoxes, breaking them down and providing science based arguments. We talk about demonizing food groups and the negative effects of cutting out food groups; in particular fats and carbs. We discuss good fats, cholesterol and heart health. We get into sugar and is it really the devil and the differences between natural and added sugars. Ashley debunks the myth that artificial sweeteners will give you cancer and can actually be consumed daily. We then get into what sustainable weight loss looks like and Ashley's approach to a healthy relationship with food and intuitive eating.
Ashley contacts; 0721 854 386 ashley.kibutha@gmail.com Instagram: @its.thyme_
In this Episode we do part 2 of our Q&A.
We start with a quick catch up with each other then get into the questions.
- What would you say is the best training split?
- Best food or supplement for joints or to help with joint pain?
- Working out during the first trimester- any tips?
- Is it healthy to train every single day; like 2 hrs a day of lifting weights with 15 mins cardio?
- My goal is to be lean. I am eating clean, but a lot of fruits. Will this affect my goals?
- Andy- as a bodybuilder and with extensive knowledge on nutrition, how do you handle your daughter's nutrition?
- Have you ever considered entering a strongman or powerlifting event and how would this affect your training?
- How do I train my arms to get big and on point?
- How long to you bulk for?
- What are your gym pet hates?
In this Episode we do questions and answers. We begin with a quick catch up with each other then we get into the Q&A.
- What common mistakes do newbies and experienced lifters make?
- Will vegans still be successful in the gym?
- Strength VS. hypertrophy; what are the major differences between the two and what should newbies focus on first?
- What are your views on Intermittent Fasting?
- Does a calorie deficit have to be food or can it be training longer and harder?
- Advice for someone at 47% body fat trying to bring it down with diet and training.
- How can weight training improve/enhance sensuality and sexuality?
- How would you deal with gym anxiety preventing you starting on your fitness journey?
- Best way to train calves?
- If I want to lose belly fat are ab workouts necessary?
- What one piece of gym equipment could you not live without?
- How does your diet change between off season and prep?
In this Episode we have an informative conversation with Dr. Simon Mbirua about healthcare and fitness in Kenya. Simon is both a GP and a business owner of Pain and Gain supplements.
Simon introduces himself and tells us about his fitness and nutrition journey and how he became a GP. He discusses how he balanced studying to become a doctor with his passion for fitness.
We then get into the relationship of healthcare and fitness and what needs to change in medicine to be more inclusive of fitness and nutrition. Simon talks about the rise of lifestyle diseases like obesity and diabetes and how these can be prevented through fitness and nutrition. We talk about the need for personal trainers and the healthcare industry to work together.
Simon then gets into supplements as this is his side business. He emphasizes the importance of getting nutrition right first and then supplements can be used to fill in any gaps. We discuss whey, creatine, pre workouts and fat burners.
Finally we ask Simon questions from the listeners. 1. Should one exercise with athritis? 2. What are your thoughts on alcohol and fitness? 3. How to increase intensity without additional weights? 4. I wake up with back pain; what could be the issue?
In this episode we discuss the fundamentals of nutrition.
We cover calories, macro and micronutrients, tracking foods and the importance of educating ourselves on the nutrient profiles of different foods.
We talk about the principles of energy balance for weight loss, gain and maintenance.
Then we get into different types of diets; Keto, IF, Vegan etc. and how we don't believe in any particular diet. Rather it is more important to find what works for you and your goals and is sustainable.
At minute 59:04 we get into a Q&A. We answer three questions. 1. If a skinny fat client came to you would you make them cut first? 2. Do you think total calories are more important than macros? 3. To eat or not to eat before a workout?
In this Episode we cover all the basic information you need to start out on your fitness journey and some common mistakes to avoid.
Firstly we have a quick catch-up with each other. We discuss what diet and workout programmes we are currently doing and our goals for 2020.
We then talk about New Year's fitness resolutions/ goals; we talk about whether we like them or think they are useful.
Setting goals, especially SMART goals are discussed and the benefits of hiring a professional trainer or coach to get you started.
We break down basic programming and common mistakes to avoid. We go into depth on what progressive overload is and how to apply it.
Finally we get into prioritizing rest and recovery.
Throughout we reiterate the importance of making any changes sustainable. Health and fitness is a lifestyle.
In this episode we all introduce ourselves, giving our stories of how we got into the fitness industry. Next we discuss our take on the current state of the health and fitness industry in Kenya.
We talk about what makes a good Personal Trainer and Gyms and how to go about finding both.
We briefly touched on making health and fitness into a sustainable lifestyle, especially coming into the New Year.