KEEP OFF, LOST WEIGHT

Have you ever lost weight before and gained it all back plus some more, after a while? Let us explains why that happens.

The culprit, using a caloric deficit for weight loss.

A Caloric deficit is where you eat less and exercise more. This works but only to a certain extent.

What’s the problem with eating less and exercising more? It creates a horribly unbalanced metabolism unfortunately.

Eating less makes you hungry and exercising more makes you hungry as well. Combine the two and over time you lose motivation, energy and muscle. That’s why it works only to a certain point, then it stalls. No you didn’t lose the discipline and commitment; you lost energy, motivation and muscle. (And you don't ever want to lose muscle, yes even you ladies).

In the same light let me explain why you get terrible cravings at this point.  Unbalanced metabolism is extremely vulnerable. A craving of sugars, fats and salt (the unholy trinity) and your appetite centers cannot survive. One cheat meal turns into 2, then 3 and eventually it becomes all you eat because it feels so damn good.

So in a nutshell, you eat less, and exercise more. The first 8-10 weeks are pure bliss and full of excitement because weight loss is finally happening. But then the metabolic compensation kicks in and you start feeling hungry all the time, no energy at all, burnt out, and the salt, fats and sugar craving kick in. You suck it up, shrug it off as stress, and power through because you’ve been told no pain no gain.

At this point, things start slowing down and you stop losing weight. Your now very vulnerable metabolism cannot handle the cravings attack and off you go on a 12 month eating spree. Lo and Behold the weight you lost comes back on, with a few of her relatives and we’re back to where it all began.

At this point you only have 3 options:

1.      Power through with even more discipline and commitment, in a new gym with a new trainer and make things worse because your metabolism wasn’t fixed in the first place.

2.      Go back to normal eating and gain twice as much weight as you previously had … that vulnerable metabolism again.

3.      Fix your metabolism first, before anything else. How exactly do you do this? – This is where you come to me and hire my services.

We are on Thigiri lane, daily throughout the day 6am-7pm. Visit us or call us on 0733 333 216. This is where we help you get rid of excess body fat, because losing it connotes that we have the intention of finding it.

Is it a quick fix? Most definitely not. It’s a slow, out of your comfort zone process, that requires, hard work, patience and commitment. Let's walk this journey together.

NEXT MONTH- The Most dangerous month of the year

Next month, or at least the idea of the next month is the most dangerous month of the year, simply because we equate "Next Month" to a fresh start.

"I'll start working out "Next Month"

"Starting Next Month, I'll watch less TV and read more"

"I'll start my new meal plan on Next Month"

"I'll start saving more from Next Month"

"Next Month" has become this mythical, magical place where all fresh starts happen and therein lies the problem, because we cripple ourselves into doing absolutely nothing all as we wait for the new month to start.

A new month simply signifies that 28/30 days are done, nothing else. Well, that and pay day but there's nothing inherently special about the beginning of the month. The fact that the calendar says it's the first of the month, it doesn't mean you'll lift heavier weights, or burn off more calories or the healthy foods will have twice as many nutrients.

If you can't commit now, a change in the calendar definitely won't bring with it the said commitment, if you can't see through your meal plan, there's no magic that April or May will bring and all of a sudden your adherence sky rockets.

Start in the middle of the year, in the middle of the month, in the middle of the day/night. Just start, make mistakes and figure it out as you go, because there's nothing magnificent or astounding about "Tomorrow Morning" , "Monday", "Next Month", or "The New Year"

We are here throughout the year/month/day, don't wait for the new month, join us now. And we are actually closer to you than you think.

Thigir Lane- Karura Forest , Outdoor Jungle Gym
Lavington, Vanga Rd- Courtyard Apartments, Indoor Gym
Karen , The Event Haven - Outdoor Jungle Gym

How you look like waiting for "The Next Month"

UNFORTUNATELY, I'M HUMAN

Unfortunately I'm Human

You also eat pizza? " I was asked.  "Of course I do.. Other than the fact that it's a balanced diet,  unfortunately I'm human" was my reply. 

'

It's not really pizza, but it captures the moment better

 

Unfortunately I'm human'.... That statement was my wake up call, my light bulb moment.

Other than being a fantastic trainer unfortunately I'm also human. I have my flaws.. in fact other than training, all or most other aspects of my life are a mess.  (Well.. at least I have one thing).

This admission as hard as it may be, actually freed me.  I stopped trying to struggle to hold my own and painfully (emotionally & financially) asked for help. I said I'm a fantastic trainer but only training others. (It turns I'm not very good at training myself) 

So I got a trainer, a mentor,  a finance guy, a nutritionists (yes she's my cousin but it counts) & I study the Bible with someone....Now you have a clearer picture of the mess that I'm talking about... It's only training (of others) that's in my corner.

I'm sure you've bought a Swiss ball, a treadmill, a skipping rope, a couple of dumbbells and a state of the art TRX band.  But listen,  if you could do it on your own you'd have done it by now,  don't you think?

In this day and age information, tools & resources are abundant,  it's expertise and accountability that's scarce. 

Like I said, I'm now free.....  after I stopped trying to do everything on my own. Fruits of my freedom
1. This Weekly email is back (been a while.. Eih! )
2. I'm a better trainer,  it's all I'm focusing on.  It's really hard to screw up when you're doing one thing only
3. AND WE OFFICIALLY LAUNCH HOME TO HOME PERSONAL TRAINING.  We..
Wellness Solutions - The Posture experts
Deliberate Fitness - Program Design Experts
Fitness By Stephanie - Exercise for Pregnant women Experts have all teamed up to bring you

ACCOUNTABILITY through Posture Assessments & Correction, Individualized Fitness Training, Weekly Nutrition Consultation + Grocery shopping at the comfort & privacy of your home. 

Your Challenge for the week: Ask for help and let me know how freeing it feels...

BE BORING, DO AMAZING THINGS

Imagine if you had to remember to breath when you get caught up in a moment like during a proposal or when your team is winning or during an intense movie or book? Would you actually remember to breath? I doubt that. This is why things like breathing, walking, hunger etc are functions of the subconscious mind. These are things that are never left to the conscious mind to do, because it gets too distracted too easily that if it were up to you, you would stop the pumping of blood because of a break up or hunger or a near death experience. 

Now imagine if you had to think first, then act during the blood circulation process, all day everyday, same structure- aorta to the rest of the body to pulmonary artery to the lungs to pulmonary vein to pulmonary artery to the heart and back to aorta and the cycle goes on and on and on... OK I'm done with all my geeky sciency stuff, you can wake up now.. Boring right?? Absolutely. But then think about it..It takes the heart less than one minute to go through that entire process and pump blood to every cell in the body, and it's even more impressive than one minute if you workout, ok I'm kidding about the workout, but isn't that amazing?

MY POINT: Structure is extremely boring but it's an enabler of AMAZING THINGS, CREATIVITY, and ORIGINALITY.

Think of your colorful resolutions this year.... Eat Healthy, join the gym, spend time with family.. but I ask what structures have you put in place to ensure this happens, like Writing things down, scheduling things, blocking off time, paying for that membership and so on and so forth.

THE THINGS THAT GET SCHEDULED ARE THE THINGS THAT GET DONE.

Speaking of structure and getting things done I was busy putting together a 12-Week workout program that allows you to be in charge of your own workout. Basically it gives total control of whether or not your resolutions to shed a couple of kilos becomes either  a success or a semi-success(I'm part of it, so there's no room for failure). All the hurdles of traffic, lack of time, no trainer, no guidance, a bit pricey, have been eliminated for you.

ALL YOU NEED TO DO IS SIGN UP, SCHEDULE TIME FOR WORKOUT, AND SEE YOURSELF DO AMAZING THINGS.

If you're interested in this 12-week Program get the details here: http://deliberatefitness.blogspot.co.ke/2016/01/fit-at-last-commit-to-your-commitment.html 

FIT AT LAST- Commit to Your Commitment

(12- Week Transformation Program)

“Neither Nutrition nor Workout is the Most Important thing to your best body yet. Nothing Matters more than your COMMITMENT and EFFORT to either Healthy Eating or Working out.”

Ideally how the 2 Hr Session Would look like, Demonstration

 WHAT IT IS

FIT AT LAST is a 12-week program that is designed to give you full control and autonomy over your Workout and Nutrition program. The main difference between you and SUCCESS (Finally being able to stick to a fitness regime or finally getting that body of your dreams) is your COMMITMENT, SELF CONTROL AND SELF DISCIPLINE.

HOW IT WORKS

Program participants will meet once a week, on a day of their choice between Sun-Sun 7.00 am -7.00pm at our Jungle Gym at Karura Forest, Sigiria Gate for at least 2Hours. (Towards Peponi Rd Westlands, Off Thigiri Ridge, Along Thigiri Lane, at the very end) The 2hr session will entail:

30 mins- Review of your Previous Week -Discussion on what was done, review of the goals set, what was challenging, what was easy.

30 mins – Discuss and do the coming week’s workout- to ensure we’re reading from the same script and the technique is right.

30 mins- Nutrition/Meal Tweaks for the coming Week

30 mins – Any type of measurement that can determine progress, Retest if it’s time for a retest and questions and answer.

There will be 3 Elaborate Tests throughout the 12 Weeks: The 1^st, 6^th and 12^th Weeks plus mini tests or measurements weekly.

The Elaborate Test Involves:

• A thorough Postural Analysis
• Body Composition to determine- Body Weight, Muscle Mass, Body fat, Body Water, Bone Density/Mass
• Waist & Hip Girth Measurements
•  Resting Heart Rate
•   Blood Pressure
• Basal Metabolic Rate

WHAT YOU WILL GET FROM THIS PROGRAM

Small simple sustainable changes (almost too simple) that only require EFFORT, self-discipline and persistence to deliver big results. Nothing you don’t already possess, but mainly needs a little nudging here and there.

Simple workouts (NOT EASY), simple will be what you’ll get. And like I said it will be simple almost too simple to believe. We’ll seek to challenge you and push you, it will not be comfortable or easy, but it will also not run you down or kill you.

A baseline and a solid foundation for the elusive fitness lifestyle that we are all chasing. It will set you up for success towards a great body. This will be the beginning of long life COMMITMENT because we will walk with you throughout this amazing journey, holding you accountable.

You’ll get a workout and nutrition structure that is flexible and simple enough for you to implement on your own and at the same time tweak it to fit YOUR INDIVIDUAL NEEDS. We will simply (again with the simplicity) guide you on how to eat and make the right food choices. Food is as simple as GOOD FATS, PROTEINS, LESS STARCH AND PLENTY OF COLORFUL VEGETABLES. Avoid processed foods, sugar, carbonated drinks, beer and other non-foods. Everything else about nutrition is just a distraction

WHAT YOU WON’T GET FROM THIS PROGRAM

A killer workout- we’re not in the business of killing or crushing you or even running you down to the ground, that’s already taken by most workouts. No hours of endless running or “calorie burning’ workouts till you can’t breathe or feel your muscles.

You will also not get a meal plan, primarily because we don’t know your personal food preferences, how and what you enjoy eating but more importantly because we know you won’t follow it anyway. Meal plans are splattered all over the internet and can be gotten at a click of a button… Care to explain your current eating habits? That’s what I thought.

WHAT WE EXPECT FROM YOU

•  Dedication, Commitment and Pushing Yourself
• Self Discipline, Self Mastery & Self Control – The ability to do what you should do, when you should do it, whether you like it or not.
•  Right Attitude & No Excuses – Set that bar high, do not lower it to avoid failure.
• Daring Greatly- Do not be afraid to reveal your emotions, show up even when failure is a guarantee. Be vulnerable. (Emotion is the Essence of Everything)
• Take Responsibility- No Blaming or Playing the Victim. Own your Actions.

  WHAT YOU EXPECT FROM US

•  Simplicity- We’ll simplify all the nutrition and exercise theories that have been complicated over the years.
• We WILL HOLD YOU ACCOUNTABLE, we’ll help you own your actions.
• We will deliver that baseline and foundation we promised earlier.

COMMITMENT

2 Ways we will ensure that you COMMIT, again without commitment it doesn’t matter how great this program is:

•  The entire program will attract a one-off payment of Kshs 10,000 prior to the start of the program
•   Alternatively you could pay Kshs 4,500 per month.
• You’ll be required to avail yourself to Sigiria Fitness Experience once a week every week, for 12 Weeks without fail. 

TO START THIS PROGRAM, CALL 0733 333 216 / 0720 88 44 99
OR email: pnduta.maina@gmail.com or stephaniemwaura@gmail.com

IS THE STANDARD TOO HIGH

Ladies Here is a short message for you from Neghar Fonooni...

Women all over the world are struggling to love themselves. We've been convinced by the media, our environment, and even our loved ones: we simply aren't good enough.

We need to be better. Leaner. Stronger. We need to be feminine but still athletic. Lean but not too skinny. Badass but not too badass. Powerful but not intimidating. And please, for the love of God, do not get too muscular!

We are allowed to love our bodies when we obtain the arbitrary feminine-but strong-but not too strong-but still curvy-but not too thick-(but remember still strong!) body. Geez, that's exhausting.
‪#‎DeliberateFitness‬ has always told the women in the family to love their bodies... How ever your body is, learn to love it ONE DAY A TIME, BABY STEPS.
You're NEVER GOING TO LIVE UP TO THE EXPECTATIONS OF THE SOCIETY, SO DON'T TRY. Take care of your body,eat right & workout but do it for yourself, do it from a point of love, from a point of appreciating your own body.

Cheers!

I FIT INTO MY DRESS YESTERDAY

I FIT INTO MY DRESS YESTERDAY


A certain Monday evening at 5.20pm before our workout began, one of our clients responds to 'How was your weekend?' with 'It was great and you know what.. I fit into my dress yesterday. My figure hugging dress that I hadn't worn in 2 years, and yesterday it fit perfectly'. Zoned out for a few seconds and I was happily & internally dancing in excitement.

This is one of the greatest compliments I've ever received, considering we had only been working out for 3 months with this particular client. One of my greatest accomplishments(and I've won the Kenyan premier league 3 times in a row and it still doesn't compare to this). This has my limbic brain is all fired up; the part of the brain that is responsible for feelings and emotion as I write this.
Yes, my clients come to me on a daily basis and say 'I feel better, I'm more energetic, I'm stronger, my pains have disappeared'... But these things I expect, they're part of the goals that I set for myself with any new client. But this one, this dress one was unique, personal and very heartfelt (And you know that's the stuff I like). I'm not surprised the dress was never thrown out, but it sure was a surprise that she kept trying to fit in and couldn't wait to tell me the minute it fit.. ONCE AGAIN. I felt connected, like we're in this together. She believed in me. The need for a connection or belonging is not rational, it's a constant, I'm just comfortable enough to admit mine.

I thought about that conversation the entire weekend. The more I thought about it, the more I wanted that feeling again & again, and of course that sort of excitement from a client.

For this to be achieved of course it means that I should dedicate more of my time & energy to it and this IS EXACTLY WHY DELIBERATE FITNESS IS MOVING TO KARURA FOREST SIGIRIA GATE, OFF THIGIRI RIDGE ON THIGIRI LANE. Our doors will be open from 7.00a.m.-7pm, Monday-Friday and not just 5.25-6.30pm. You and I no longer have to wait for Monday, Wednesday & Friday. Anyday, whatever time you're available, just call, book your slot, pop in, train and leave. No more YMCA, no more Monday, Wednesday & Friday.

We may not all fit into that dress because some of my clients are men, but this It's a pretty good start towards constantly closing the gap between where you are and where you want to be. And fitting into that dress is not the end(although It's a pretty good place to be) it's An EVER onward almost. We have a name for it here, the Deliberate Incomplete.

Your challenge for the week, find your dress and let's try and fit into it, together. Let's both put in more time and energy. See you in Karura, Sigiria Gate... ANYTIME, ANYDAY.

Cheers!

SELF-LOVE (3 of 3) 

To wind down this very day that I’ve already sang a lot about: client appreciation day, we were joined by the lovely Cece Ojany-Bekhor founder and owner of themainprotagonist.com who shared with us a thing or two about self love. How to maintain that line of independence and freedom of doing the things that make you happy when you want to, without being selfish or encroaching on other people’s space and freedom.

So self love is important because we all want love & belonging and who else is best placed to give that to you other than yourself. These are the things that we claim to ‘Deserve’. A vacation, pizza, workout rest, ice cream, a raise…..  You know, after all the hard work. You deserve these things, and you’re a lot happier once you’ve gotten them and we all want you happier. There are rules to Self-love however:

You know you definitely deserve something after you answer a resounding yes to all the following questions:

1. Does it Feel Good?
2. IS IT GOOD FOR ME
3. Is it good for others?
4. Is it good for the greater good?

‘Cheat days’ are the most notorious when it comes to self-love. Yes you’ve worked out and you’ve been eating well and healthy and so you deserve a slice of pizza, an ice cream or a bar of chocolate. But do you really deserve a whole bar of chocolate in one sitting, an extra large serving of ice cream. Do you really deserve that much? It definitely feels great, but is it good for you? An occasional cheat meal is good for you but how occasional is weekly or a fortnight? 

Reward yourself however way you want to, but be honest with yourself. It always feels good, BUT IS IT GOOD FOR YOU! 

Whatever you choose to do if any of the above questions answers a No, then don’t do it. It’s really that simple.

And that’s how we wrapped up that day. We appreciate all of our clients for making us who we are and a warm welcome to all who are joining us. We are private, but not closed (I just had to steal that one, it’s too good).

Your Challenge for the Week;  Get a Trainer, even if it’s just for a short while until you learn what works & what doesn’t  but get a trainer, evaluate your current training; is it for you, is it comfortable, is it catering to your individual needs, find the courage to be imperfect & vulnerable and practice proper self-love.

We’ll be working out as usual at the YMCA State Hse Rd. Every Mon, Wed & Fri 5.25-6.30pm

At Karura Forest Sigiria gate off Thigiri Ridge Every Tues & Thur 5.25-6.30pm and Saturday Mornings 9-11am.  Call 0733 333 216 in case you get lost.

 

Our workouts at Karura Sigiria Gate & The YMCA State Hse Rd

MENTAL INDEPENDENCE(2 of 3)

Cherry, Ask me nicely, Ameiva, Spirit and My Gal are some of the names of the horses we rode, again during that client appreciation day. That one hour horse riding lesson was probably one of the greatest life lessons I’ve ever gotten. It clarified who we are and what we do and or believe in

Lessons to me as a Coach/trainer.

It had been such a long time since I did something that was completely new to me and it reminded me how to coach and train. Keeping it simple, going back to the basics and slow & sure progressions is the best way to coach.

We started off with a simple introduction, knowing your horse by name, helmets for safety and the do’s & don’ts. Relationships are everything, and the mere fact that we knew our horses by names that were used as points of reference every time an instruction was given made it client focused. If he(the trainer) needed you to place your feet on the stirrup without looking at it, he’d just shout ‘My Gal’ then you knew it was you and your horse. He could have easily used numbers, said ‘you’, pointed at you or shouted ‘next’. But it would not have been an experience, now would it?

Group personal training. Whenever the trainer taught any movement e.g. the trot – first while holding on to the horse, then arms free, the first thing the trainer did was to call out the movement, explain it, then allow each individual to do it, while correcting everyone according to their own errors. Focus on the individual. As trainers we only focus on the individual when it's time for them to pay…….. So yes, i'm now a better trainer.. I hope, but I learnt.

Lessons to You as the Client

Go back to the basics and master the basics, however long it will take. You’d think that the trot is easy – it’s a simple up and down movement on a horse.  By definition the trot is a two-beat diagonal gait of the horse where the diagonal pairs of legs move forward at the same time with a moment of suspension between each beat. The training & instruction made it easy but we had to practice. Don’t be embarrassed of performing the squat, push up, deadlift & pullup over & over until you master them. The basics are everything.

Commit: At no point during that 1-Hr lesson did any of us stepped off the horse back. We were there throughout, no quitting, no excuses, just the work, fail, correct, repeat and keep repeating. Of course we got a break from time to time, shared a few laughs but we were tuned in and on the saddle throughout.

Non-quantifiable measurable progress. There was no way to quantify how many or how high/how fast the trots were, but it was evident that we moved from a slow assisted trot, to a fast one, to a hands free trot(the most fun of them all) to eventually taking an actual horse ride on your own.  You don't need to count calories, the weighing scale is not the only way to measure progress. Longer planks, clothes fitting better, headaches, backaches gone, from knee pushups to doing them on toes, more energetic, the list goes on and on and on of how else to measure your fitness progress.

It’s not meant to be comfortable. Before we got the hang of the trot, our entire body was numb. Our hands, legs, abs & shoulders wanted to give up. We could feel the burn but the mind kept getting endorphins & a sense of accomplishment telling you it’s totally worth it. By the time we were done, my white trousers had a nice brown layer of dirt; I was there for a horse ride, not clean pants. When you decide to workout you know that’s not where you go for comfort. It’s not meant to be comfortable, nor excruciating, it is meant to push your limits and be worth your while. Producing results.

The Names

There’s nothing unique about naming animals but to name a horse ‘Ask me nicely’ is definitely unique and it’s the mark of independence and mental freedom. It says we are unique, we don’t do ordinary and we set the rules & standards. This is the sort of independence that you need to say yes when you mean yes and no when you mean no. The freedom to do the stuff that you’ve always wanted to do (Like horse riding) NOW. Not 10kgs from now, when you lose weight or when you’re lighter…. NOW! Choose to be true to yourself, unique, authentic and have the courage to be imperfect & vulnerable.

Bonus:

That horse riding experience is what best describes our training philosophy. But I came across GYM JONES and I absolutely love their training philosophy.

“Dedicated to the Art of Suffering. It is both a safety net & inspiration, individuals push harder & risk more alongside trustworthy peers. Gym Jones is a training project, a physical location & an ideal. It is not a cozy place. There are no TVs, machines nor comfortable spots to sit. And there are no mirrors. Gym Jones is private but not closed.

If I could steal that I would, because it best describes our usual YMCA & now all new Karura, Sigiria Gate. Only thing I’d add is that you’ll get dirty.  As usual YMCA every Mon, Wed & Fri. Karura Tue & Thur 5.25-6.30pm. Plus Saturday mornings.

Cheers!

My Gal followed by Cherry, then Ameiva, Spirit & at the back Ask Me Nicely

PICTIONARY (1 of 3)

It’s been a while since we last talked. I’m back after a fun client appreciation day, ‘an Eye-closing event’ (What’s an eye closing Event- the one that you attend hoping for an experience but you end up dozing), work that turned into a vacation or vacation that turned into work, DELIBERATE FITNESS EXPANSION and of course proudly being crowned Kenya Premier League Champions for the third consecutive year.  Been all over the place, but this is the stuff that great stories are made of.

Here’s a series of the first 3 emails/blog posts from all my travels and up &abouts;

We played Pictionary during client appreciation day, and I discovered how bad a Pictionary player I am coming in a close second after Sheldon Cooper of the Big Bang Theory (Yes that Bad). It being as simple as defining a word with nothing but pictures, I somehow managed to complicate it. My team could hardly understand a thing I drew, while to me it was clear as day and I had done my best.....ish. It’s not that I couldn’t understand the words, I could and it’s not that I couldn’t communicate the same, again I could, but I COULDN’T DRAW (still can’t draw, I had gone for games during the arts & crafts lessons) OR EXPRESS MYSELF IN PICTURES, Pictionary is simply not for me. I have other ways of expressing myself and i'll stick to those.

That's me trying to draw.... Can you see people's concerned faces!!!

Every time somebody tells me ‘I’m doing insanity at home & still not losing weight or my friend lost a ton of weight from this diet but it’s not working for me or I’ve started a 30-Day challenge; sugar, gluten, carb name them ….. I replay the visual of myself playing Pictionary. There’s absolutely nothing wrong with insanity, or 30-day challenges… There are a lot of things wrong with Diets though, BUT, all these things did not have YOU in mind when they were being designed.  Despite them being designed by the most intelligent coaches alive, THEY ARE NOT FOR YOU. So just like I ended up frustrating my team trying to figure out what’s in my head, going gluten-free for 30 days are you’re not even gluten intolerant will only end one way… FRUSTRATION!

So how come these challenges, diets & DVDs work for some people?? We need to get a good look at who these ‘some people’ are because the closer you are to the couch, the more options you have that will result in improvement. But the higher the level of fitness we require the more appropriate and specific the training must be. So I’m going to stay away from Pictionary, but you need to stay fit and healthy. What’s the solution then? GET A COACH/TRAINER (Deliberate Fitness). Find something that is meant for you, designed for you, which will work for you. Usually it’s the same thing as everybody else it’s the interpretation and the small tweaks to actually fit your needs that matter & make all the difference. A photocopy is a photocopy, but how I draw it to describe it to my team makes all the difference. A squat is a squat, how and what I do it with makes all the difference.

Photocopy being drawn... Look at people's faces.

Find us at The YMCA State Hse Rd. for our group Personal Training Sessions Every Monday, Wednesday & Friday at 5.25-6.30pm. And………………….. Introducing new Sessions at Karura forest, Sigiria Gate along Thigiri Ridge Every Tue & Thur same time 5.25-6.30pm.  Plus Saturday Mornings. People along Westlands, Peponi Rd. Thigiri, and Spring Valley you no longer have an excuse. 

Cheers!