I spent the summer hard at work in my coliseum just so I could muscle my way out of my 20s💪🏿. I’m 30 today and I’m pretty pleased with where I’m at physically 😁. I nearly drowned in my sweat and constantly fought off hunger, cravings and temptation but it’s all been worth the struggle. I’m going to tell you what I did to get to this point: Nutrition 🥘
I didn’t touch dairy products 🥛 🧀 (outside of whey protein), bread 🍞 , nshima and juice. When it came to rice and pasta options I’d opt for brown and wholegrain variants. Water and green tea were my primary go to hydration options and I’d occasionally have a couple lite beers just to be social or when I just felt the urge to consume alcohol. In summary, it’s lots of nyama (meat) na nsomba (fish), fruit & vegetables. Training 🏋🏾♂️
I’m more than happy to share my complete and exact training plan for those that are interested. All you got to do is subscribe to my newsletter here and request for the plan on WhatsApp. Osa yopa ku funsa, ni mahala (don’t be afraid to ask, it’s free). Supplements 💊 Supplement World Zambia was my plug locally. I got pro nutrition’s 6 pack fat burner, whey protein powder, creatine and CLA. I took them to help build muscle faster, recover from sessions and drop fat (through thermogenesis and appetite suppression) . Other supplements I opted to stack with were fish oil from real science athletics, vitamin D + zinc + magnesium + L-tyrosine from Bulk Powders UK🇬🇧 . The extras were used to optimize my hormone profile (mainly testosterone - zinc), enhancement of mental focus and motivation (via L-Tyrosine) and assistance with the replenishment of lost minerals from sweat (zinc & magnesium). NB: Guys, please, don’t rush to buy and consume supplements mungulu mungulu if you don’t know what you’re doing. Have a chat with Patrick first (0962-212157). But yeah, this is what I took. Lifestyle😊
If all this sounds like too much work then it’s just not important to you. The truth is that when you’re in shape you don’t have to walk up to somebody and say “yo, I love myself.” You look 👀 😋 like you take care of yourself and that’s real self love. Learn to do it more. Supplementary reading: Body positivity Supplements Men’s health Women’s health Women & weights Happiness The belly must go! Keto Dieting Fitness & alcohol Advice to the Mrs. The 5 minute myth Digging your grave with a knife & fork 📸 Photo Credit: Ryan J Banda (0974-101553) 🗣🎬Creative Director: Lombe Mulenga (0975-911308) ⚠️ Protocol demands that you refer to me as His Royal Buffness when you see me 🤴🏾 😄 jokes! I hope you, whoever you are that’s reading this is encouraged to get in shape and assume your place as King or Queen of your own body.
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I was on the ‘gram the other day and found my feed flooded with delicious looking individuals and it made me realize something 🤔Social media can give your insecurities an unhealthy boost if you’re not careful. I thought I should encourage body positivity today particularly for the women folk and suggest a few things that might help boost your confidence. Men tend to take pride in their big bellies but hey, if you like how it all jiggles then bounce that belly and do you bro😊
Cosmetic changes (hair trouble, stretch marks, cellulite, acne) Hair trouble Your Hair Goals Zambia got you covered. Everything from consultation to hair products. It’s a one stop shop for all things hair related, with packages extending to the balding lads 👨🦲 among us. A pala (bald head) doesn’t have to be your portion. Stretch marks Cocoa butter, Shea butter and almond oil can help fade stretch marks if applied on a daily basis for a number of weeks. Stretch marks for the most part are permanent but you can make them less noticeable and get them to fade slightly. Worth a shot if you’re bothered by them. Cellulite Cellulite is fat deposits beneath the skin. You can rid of the fat by cleaning up your nutrition and tone up by getting active 🏃🏿♂️ 🏃🏾♀️. Better nutrition can be simplified by including a piece of fruit, 2 servings of vegetables and a glass of water at each meal sitting. You don’t need a trendy diet or nutrition protocol overhaul. It’s the little adjustments that make a difference over time. Acne
Comparison ‘Comparison is the thief of joy.’ 💯 Everybody’s different, embrace who you are and appreciate the unique aspects of your body. Consider restructuring your social media feeds and unfollowing pages if they generate negative energy and trigger you. Confidence Nobody’s perfect and when it comes to your body and your appearance you have to make due with what you’ve got. Accept yourself and then love yourself whether you’re big, small, short or tall. Take control If the mental hacks suggested above don’t help then change your ways. Eat better and get active. You might not get the body that you admire and desire but you can certainly improve on the body that you have right now through diet and exercise if it’s important enough to you. Take the stairs instead of the elevator, go for walks, jogs, bicycle rides. Swim, do yoga, aerobics every couple of days. Play a sport or join a social group that incorporates exercise. The possibilities are endless, and they can be fun. You’ll feel better and look better. *****Supplementary reading: The belly must go Women’s health Sugar bombs💣 Nutrition Labels HIIT Training I was happily going about my business at the work the other day when someone stopped me and asked "What kind of watch ⌚ is that? Interesting accessory to have on with a suit, don't you think?" 😄 I was amused by the shade and decided to satisfy my co-worker's curiosity. "It's a polar fitness watch. I use it to track my daily activity and keep me on track with fitness targets i.e. 10, 000 steps and give me insights on my stress and recovery levels using my heart rate and sleep scores. All this and more." At this point in time the method to my madness and unorthodox fashion sense seemed reasonable and I was then asked to shed more light and give recommendations. What I shared in that conversation is what I want to share with others here today. Benefits of Fitness Trackers The benefits of fitness trackers and wearable tech are great for keeping you on track and staying true to your goals. These include:
Best buy for those balling on a budget: Polar M430, Garmin 245, Coros Pace 2 Key shared highlights:
Best buy for those that just throw it in the bag: Garmin 945, Coros Apex Pro, Polar Vantage V2 Key highlights:
Best buy for overall fitness tracking (female): fitbit charge 4 Key highlights
Wearable fitness isn't cheap, and the tech that is usually doesn't last long or offer very much. Other more expensive tech looks fancy but offers little in return. Don't be swayed by the half eaten fruit or pretty logo. The fitness trackers outlined above are ones that I have either had direct experience with or know someone that has and has been satisfied with the product. If you're tight on the pocket but would like one of these products then consider waiting until the Black Friday sales later this year. You can knock off a few coins from the selling price on the majority of these watches. There’s no one size fits all guide to raising children, but there does exist a few key tenets that can be adopted by any parent that’s privileged to raise children/dependents. I would like to share these with my readers in a bid to aid the development of physical, mental and intellectual capacity in children.
Discipline 💪🏿 My mother followed biblical principles (Proverbs 13:24) and this meant that she did not spare the whip! While I didn’t appreciate sore buttocks or bubbly cheeks at the time, it did facilitate the necessary realignment required for me to know better and do better. What should you consider doing? Where talking and ku nyengelela (persuasion) don’t result in changed behavior don’t spare the rod. Reading Culture 📚 In my childhood every night before bed my mother would read me a story such as little red riding hood or the boy who cried wolf. Until on one night the rules of the sleep game changed. I was the reader and her the listener😓. I wasn’t amused at the time but looking back on it now it was a game changer! My command of the English language grew stronger with each book and so did my creativity and imagination. She inadvertently raised a blogger! What should you consider doing? Parents, take an interest in fostering the reading culture of your children by committing to having them read to you every night before bed. If you have older children proceed to pass down the books that you read to them and have a book review when they’re done. Expose them to mature material and marvel at the enterprise, articulation and maturity that comes from it. Passing first at school isn’t the only education metric that matters nor is a chemistry book the only book of relevance in a school going child’s life. Fitness Culture 🏃🏾⛹🏾♂️🏊🏾♂️⚽️🤾🏾♀️ I was an active kid involved in various sports growing up. I was clearly genetically gifted (I got it from my mama😎) and technically talented but what meant the most to me and kept me going was seeing my mother present at my events. She’d cheer me on and support me as I competed. I retain a spirit of an athlete (tenacity, competitiveness, resilience) today at 30 because I have that foundation. For other useful family fitness tips, read this. What should you consider doing: avoid being too busy to show up to your kids sporting activities. Be present and cheer them on because your child might just be the worlds next global athlete. If not, then they’ll benefit from the social aspects of team work and learning to work/play with others which will serve them well in later years i.e. ma office politics. Other tips include enrolling your kids for extra sports such as soccer practice at Barca Academy as opposed to constant TV watching or playing endless PlayStation games. Instill Belief😎 My mother always told me that if someone has done it, you can do it too! She softly pushed me to demand more of myself and demand more from life. She encouraged me and believed in me especially when I doubted myself or was quick to offer excuses. I gradually became the embodiment of determination in human form. What should you consider doing? Encourage your children especially when they’re struggling. Please don’t force them...be gentle as you help them realize their potential. There is nothing as powerful as a parent that shows unwavering belief in their children and their abilities. Children live to please their parents; show them how. Respect, Humility & Hard Work 😊 Growing up my mother was a one woman army with 3 core values: respect, humility and hard work. Umuchinchi (respect) was a pre-requisite to any and all interactions with fellow human beings regardless of social class. Absence of this swiftly led to ma mbama (slaps) or the belt depending on the distance between us😅. Humility was a constant state of being with the firm understanding that no man is an island. Either you humble yourself and live with others without the feeling of superiority or wait for gravity to teach you that lesson. Hard work was the theme in the Majula household. Waulesi asadye (lazy ones mustn’t eat) was clearly established. I made my bed, cleaned my surroundings, and washed dishes among other things. This work-if-you-want-to-eat formula eradicated a spirit of laziness and made me a responsible child. I wasn’t just vegetating in front of a TV as a child; I learnt the grind early in life. What should you consider doing: Children will repeat what they see, not what you say so be the ultimate example of the values you hold dear to your children. You must also endeavor to make them do chores starting with making the beds they sleep in to the washing the plates they eat off. 👉🏾 Waulesi asadye. Everything I have outlined is principles I benefited from as a child of a peerless mother and principles that might be of value to other proud parents growing human mushrooms 🤱🏾🍄. To my mother, you raised me well...thank you for taking the time, I have become what you made me 🤴🏾 👇🏾🤳🏾 📸my beautiful mother controlling the situation at my adorable kid sisters party with little me flanking her🥳🎈🎂 A huge part of optimal mental health is a happy and peaceful state of mind. I often find myself surrounded by people in different environments that are burdened by a spirit of complaining and discontent. I see parts of the old me in them, and for those that I enjoy candid relationships with, the following advice is what I share with them to help reinforce positive realignment in their lives.
The happiness recipe has the following ingredients: Liza ma nyimbo no vina kuseni (play music and dance in the morning!) Turn up the music for positive vibes first thing in the morning AND DANCE 🎶🔊🕺🏾💃🏾. Choose to lift your own spirits and dance even if it’s not aesthetically pleasing to others. You’re alone in your house so get busy and vina mwamene wa imvelela* (dance the way you feel). If you live with others wake them up, grab them by the hand and dance with them! Turn your insecurities into mantras🗣️ I’m not telling you to light a fire 🔥and start chanting around it, I just want you to acknowledge your insecurities and flip them. I personally do this by incorporating transcendental meditation for 20 minutes where I repeat a mantra and affirm a positive outcome. I’ll give you an example: I recently completed writing exams where in some instances it felt like they were written in a foreign language😓but when I meditate my mantra is “I have passed my exams.” It helps with positive realignment and anxiety alleviation. Find something that’s eating at you, meditate on it and positively turn it into a mantra. Visualize positive things🧞♂️ It doesn’t matter what the odds are or how dire a situation may be you must consciously choose to envision a positive outcome. There’s nothing as powerful as the power of positive thinking. Currently some of you reading this may have sick loved ones on oxygen due to Covid-19, you have to believe that they’ll get better. Forget about the ‘hoping for the best but expecting the worst’ quote. You must decide to expect nothing but your desired outcome in any situation with health, work, business etc. Visualize outcomes to bring them closer. The law of attraction will fight your case. Meditate 🧘🏽♂️🧘🏽♀️ Meditate for 20 minutes daily to calm your mind and heighten awareness of your thinking patterns. Basic meditation will slow things down and help you cope with the speed of life. Try it! Soften your heart❤️ Don’t wait for an apology before you decide to forgive people that have hurt you. Forgive people because you need inner peace not because they deserve it. You don’t have to be ‘best’ friends (again), just forgive them, keep them at arms length and live your life without any bitterness or resentment. Don’t worry about the unrepentant ones; life will always settle the score for you. Smile😊 Smile as often as possible. An easy reminder would be to do so in front of every mirror you find. A simple smile can place you in a better mental place particularly on days when you feel low. It won't make your problems disappear but it can offer some relief through the release of dopamine. The happy hormone. Try it! Exercise 🏃🏾🏃🏾♀️ Exercise daily for a hit of dopamine. Don’t have time? Consider HIIT training. Otherwise 🏃🏾🏃🏾♀️running (even walking), lifting weights (women too) all increase dopamine levels and influence things such as your motivation and cheerfulness. You might even want to consider merging fitness activities with your family members. Family fitness is an excellent social activity to undertake to increase the happiness levels in your household. Check yourself Men, get your manly health in check before it threatens your happiness & destroys your sense of self. Women, be alive to your hormonal shifts before it generates discontent in your life. Finally, ALL must stay informed on the status of their mental health before your residential address changes to somewhere you don't want to be. The Covid-19 pandemic has put a lot of things into perspective. If you’re still breathing you should be smiling at every turn and know that “you can’t wait until life isn’t hard anymore before you decide to be happy.” - Nypard. Translation: Happiness niwemwine!🥳 *An adapted translation is: dance the way you want to feel A key component of health for any woman is how you feel. A very simplistic but effective way to look at health is to ask yourself “how do I feel on a daily basis?”. Hormones are a strong determinant of this and dictate your behavior. They influence things such as your menstrual cycle, adverse cosmetic developments in the form of hair loss or acne, your mood and energy levels and determine whether you gain or lose weight. Other issues have to do with common infections that cause pain and discomfort. With that said, let’s evaluate some garden variety challenges experienced by women.
Poly cystic Ovary Syndrome (PCOS) This is a common problem with women of childbearing age that has a group of symptoms impacting the ovaries and ovulation such as cysts in your ovaries, elevated male hormones, and irregular or missed periods. Other issues experienced with PCOS are excessive hair growth, acne and weight gain. Ultimately it imbalances your hormones and creates this confusion in your body. Possible Fix: A hormone blood test can confirm the suspicion of PCOS based on symptoms discussed above. You'll likely be prescribed something hormonal to help control things. Other tips include general exercise for 30 mins per day, eating better by eliminating processed food (don't eat from cans or plastics), improving your sleep habits😴 to stabilize your hormones and maintain a healthy weight. On the aspect of food it's simple: If it didn’t come off your stove or an identifiable tree🌳 (fruit) or place in the ground (vegetables) it shouldn’t go in your mouth. Eat as naturally as possible and when it comes to nyama ⚠️be wary of dressed chickens the size of microwaves. Grass fed animals, fish and village chickens are the best ndiyo. Premenstrual Syndrome (PMS) PMS is a common problem with highly irritable women which comes with food cravings, bloating and fatigue. Natural shifts in your hormone profile during the month in the build up to your period cause this. Being aware of it when it happens is the first step to managing it. Possible Fix: Reduce your portion sizes of food and limit salt on your meals and opt to eat more frequently to manage bloating and stave off cravings. Eat more fruit for the natural sugar in it so it gives you a lift and helps you in the fight against fatigue. Sleep😴 off your foul mood and consider going for a massage at Juvenix Spa to feel better. Exercise intensely for 10-20 mins as it can trigger a dopamine release and help lift your mood. For other tips on how to deal with overwhelming gas issues read those here. Urinary Tract Infections (UTIs) This is a bacterial infection of the urinary tract. You likely have a UTI when you experience pain or discomfort when urinating. Possible Fix: avoid public toilets. Where this is not possible, be mindful of the water 💦splashes from the toilet when you pee. A ghetto hack is to cushion the landing of urine with toilet paper before you pee. Pair this with wiping from front to back when you're done and you have a decent defense against UTIs. If you already have a possible UTI then a urine test at a healthcare facility can confirm this and provide you with medication usually in the form of anti-biotics to clear it up. You can also consider increasing your water intake to induce frequent urination and subsequent 'flushing' of bacteria. This step is of great importance particularly after an encounter with the opposite sex. Thyroid Issues The thyroid hormone is excreted by the thyroid gland and it controls the speed of your metabolism which means that it regulates how fast you burn calories. This makes losing or gaining weight damn near impossible for those with over-active (hyperthyroidism) or under-active (hypothyroidism) thyroid glands. Unexplained changes in weight is one of the most common symptoms of thyroid issues - weight gain may indicate low levels of the thyroid hormone while weight loss may indicate the opposite. Other problems experienced with hypothyroidism are brain fog, constipation, dry skin, thinning hair. Other issues experienced with hyperthyroidism are insomnia, excessive sweating, irritability and high levels of anxiety. Despite intermittently fasting, keto diets, low carbs etc. you can’t drop weight? Despite munching on everything in sight you can't gain weight? Your thyroid hormones are likely sabotaging your efforts in either scenario. Possible Fix: get a blood test done and your doctor will advise accordingly. Treatment may involve prescription of thyroid hormone pills in order for you to obtain the right balance. Yeast Infections This is a fungal infection that causes irritation and discharge from your private area. It's not an STD and is typically caused by anti-biotics, contraceptives, diabetes and/or a compromised immune system. Possible Fix: See a doctor and you'll be advised accordingly. Initial treatment usually involves prescription of an over-the-counter anti-fungal cream to apply so you don't necessarily have to see a doctor as you could go to any local pharmacy to get what you need but I don't encourage self-diagnosis. It might be something else making you itch... A basic supplementary aid to whatever your doctor tells you is to stop wearing tight fitting underwear. Cosmetic Health Concerns (hair loss, acne, stretch marks, wrinkles) Various hormonal issues create various different outcomes. Many of these can be more cosmetic in nature and since many women attach great importance to their appearance this matter certainly warrants inclusion when we evaluate the question of "how do I feel today?". Possible Fix: Hair health? My lovely wife and hair guru at Your Hairs Goals Zambia 🙍🏽♀️🇿🇲 (www.yourhairgoalszambia.com) got you covered with everything from hair consultation to hair products - fyonse fye. Acne? Debra Scott at the Skin Care Hub can clear that up real quick as well as any other skin related issues. Wrinkles & stretch marks? Juvenix Spa will set you straight with assorted treatments and products available to address your situation. Behavioral Shifts on Contraceptives For those that take contraceptives, please, napapata, ask your partners if you’re a reasonable human being and acceptable wife. Tuma mood twako might be triggered by the pills you’ve been prescribed😒. Possible Fix: Discuss with your partner then discuss with your doctor. You may be unknowingly punishing your partners and despite what some alangizi (or even your fellow disgruntled friends) might tell you, constant conflict in a home is not normal. So be sure to check your pills before they sink your relationship. A favorable change might even compel your husband to openly declare 🗣️ ichupo chisuma 🔥. Other general health tips
Don’t assume irregular periods, fouls moods, hair loss, acne and uncontrollable weight gain or loss are normal. That’s not your portion. Actively look to fix it to live your best life. For those with deeper pockets or premium insurance cover opt for a complete hormone profile blood test. It'll expose everything, even problems you didn't know you had. Other useful blood tests to consider are a full lipid panel test and blood sugar test. Check your BP while you're at it. Gents, this is not ammunition for you to take shots at your partner. Be aware of hormonal shifts and learn to be understanding - ma comments like "is it that time of the month?" should not be expressed. You must silently adapt to put out fires, not fan them. NB: Men who have found themselves here can proceed to re-direct to the Men's Health blog here. I made my way to the gym the other day and proceeded to take a shower 🚿🧼before my session. A friend of mine was puzzled😧 by this approach and asked why I bothered to shower before breaking a sweat . I explained my reluctance to strut around the gym with a ‘ka whiff’ 🌪👃🏾as the reason why I did what I did. This reluctance extends beyond a gym setting and I’m hoping to raise awareness on this issue to help others that may be unknowingly ‘disturbing the peace’ in whatever environment they find themselves in.
What determines body odor? Your nutrition. The frequent ingestion of processed foods lends a very heavy hand on how you naturally smell. Additionally, those spicy foods and add-ons to food that give it flavor or an extra kick do more than just enhance taste; they influence your scent. Your activity level. Are you a busy body? Motion generates sweat. Your personal hygiene. Opt to bath once a day (or less for some) and you’re doing your personal hygiene levels a great disservice. Your clothing choices👕the wrong material affects how you ultimately smell when paired with activity. Some material tends to trap sweat. How can you improve your body odor? Bath more Your overall hygiene practice is a strong determinant of how you smell. Develop a better relationship with water🚿and soap🧼. Mu kazi samba please. A little roll on doesn’t hurt It’ll help manage the sweat situation and consequent smell from higher activity levels and basic motion by keeping you dry and fresh. Buy yourself antiperspirant roll on and USE IT. Mind your nutrition To make things simple - if it smells strong before you eat it’ll smell strong when you excrete it. Alcohol 🥃 and tobacco 🚬 also make strong contributions to how you smell. If you love a drink at night be sure to hydrate and sleep it off properly or run the risk of having your pores expel the happy juice you were consuming via sweat. Like to smoke? Have a pack of sugar free mint gum in your pocket, it goes a long way to masking the strong smell of tobacco. Wear appropriate workout gear This aspect is commonly overlooked and many active individuals tend to just grab whatever old clothing they don’t mind sweating in. Your clothing material choice has a significant impact on how you smell so listen up 👂🏿:
People won’t tell you when your scent gets overwhelming so please don’t assume that you don’t smell; put measures in place that limit the possibility. Gents, every day that passes we age. What that means is things don’t function as optimally as they used to. If we let things slide we’ll accelerate our physical depreciation a lot faster than we need to.
How do you know things are no wino wino? Check your flag in the morning. If it’s at half mast or doesn’t rise at all upon waking up you might have an issue with your hormone profile that needs addressing. Other issues may include low energy, low motivation & drive, and a low libido. How can you address a stubborn flag (and other issues)? Exercise to improve circulation I strongly encourage cardiovascular activity such as running🏃or cycling🚴🏾♀️and heavy strength training with weights🏋🏾♂️for 30-60 mins at least 5 days a week. Heavy lifting should be primarily focused on compound lifts (squats, deadlifts, bench press and standing military presses). Clean up your diet This can be done by managing/reducing your sugar intake, increasing your fat intake from healthy fat sources such as avocado 🥑, nut butters such as peanut butter & extra virgin olive oil and incorporating more fruits and vegetables. For fruits and vegetables I specifically view watermelons 🍉, pomegranates, various berries, and beetroot as useful flag raisers. Natu nsaba twa five kwacha tu tandiza maningi. Revise your intake of dairy milk downwards and avoid soy milk. Tip: for items such as olive oil and nut butters you can easily squeeze them into your smoothies. A tablespoon of this and that goes a long way. No pun intended. Got a belly? The belly must go. Got man boobs? Those gotta go too. Use the exercise and nutrition advice outlined above for assistance with this. Nutrition summary 👉🏾Sugar is the enemy of male performance, fats optimize your hormone profile, fruits and vegetables ensure a healthy foundation for a more favorable male response. Stop/Reduce alcohol intake and smoking 🚬(this includes shisha) Alcohol inspires desire and restricts performance so drink in moderation. Drinking in moderation translates differently for different people so perhaps stopping at the ‘happy point’ will be generally viewed as moderate or no more than 4 beers for those that can’t self regulate. Smoking is detrimental to your blood circulation due to its ability to constrict blood vessels, while raising both blood pressure and cholesterol so consider dropping the habit if you want to rediscover your form. A common occurrence for those that smoke is erectile dysfunction so if you smoke know that you're only a cool guy with your clothes on. Improve your stress levels Meditate more, journal, pray more if you’re that way inclined, get therapy. Being a man isn’t easy ma pressure ni yambili. The stress you feel manifests physically so get it under control. Sleep more What I mean by this is 7-9 hours of uninterrupted sleep 😴a night. Switch off your devices and turn off the lights 30 mins before bed. I struggle to fall asleep and when I do I tend to wake up at some point in the middle of the night. To mitigate this I take zinc, magnesium & melatonin to get a proper night’s rest. As an active male zinc and magnesium serve to replenish what I lose through sweat and help with relaxation before bed while melatonin is a natural sleep 😴supplement that knocks me out in 20 minutes flat. Get out more🌞 Sun exposure is incredibly beneficial so get out more and soak it all in for optimal Vitamin D intake. Aptly named, Vitamin D will help support your testosterone production. Check your blood work Specifically cholesterol levels, blood sugar, testosterone levels. Be sure to check your blood pressure as well. If something isn’t right then your doctor will advise accordingly. Don’t assume things are okay, go and check. I check on things every 6 months or so as I prefer not to surprise myself. I want to know what's going on beforehand, Closing argument You can correct the situation and return to the roaring lion 🦁you once were in your younger years. You can choose to stand strong and enhance your quality of life by adopting the tips outlined above. The manlier you feel, the better. Chikwela mu gym – ever experienced it? Most ladies probably have, except that in some cases it’s not always automatic that when a male stranger speaks with you he’s trying to get with you. I was exposed to a funny story this weekend when a good friend of mine shared his experience trying to be Mr. Nice Guy at the gym. Here’s what happened: A lady was working out in close proximity to him and he identified some technical flaws with how she was performing a certain exercise (please, don’t ask me why he was looking because I don’t know🤷♂️). He felt compelled to help out in a manner that he’d appreciate himself if he was doing something wrong so he approached with a friendly smile and attempted to guide her. Her response was negative and non-verbal. He said, and I quote - “Nick, she acted like I was trying to marry her!”😂 This is just one of many different interactions present in a gym setting, I'm sure many of you have your own story to tell about your experiences. I'd like to provide generic advice for gym goers in a bid to influence behavior.
What are the lessons from the story? Gents, unless you’ve been introduced avoid adding your husky voice to conversations with females you don’t know in the form of advice. Mind your business because even with good intentions you’ll likely be misunderstood. There’s floor trainers on hand to guide women that need assistance. Additionally, a gym environment makes women a lot more self-conscious about their bodies so all your unsolicited advice and drill sergeant behavior negatively impacts the psyche of women. Respect boundaries and keep your boostele and other forms of encouragement for your goons. Ladies, some of those men you like interacting with and pretending to need endless help from are people’s husbands. Gyms always have floor trainers available to help with anything that you need so drop the damsel in distress act and get help from the right people. In closing: I’d love to be able to encourage you all to freely interact but mu Lusaka muno there’s too many wolves in sheep’s clothing. For women that can’t shake off ichibeleshi perhaps a women’s only gym such as Evolve Gym along Independence Avenue is something worth considering. An environment full of strangers like a gym is always bound to attract ichibeleshi. I've been going to the gym consistently since the belly must go challenge and can't help but notice the number of women that shun weights and instead opt for cardio based machines such as treadmills for the entirety of their workouts. While there's nothing wrong with cardio intensive training programming, the fact is you're not optimizing your training to get the full benefits of being a gym member. I recall overhearing a conversation between a lady and a trainer at the gym I go to and the exchange baffled and amused me in equal measure. The trainer had this lady warm up on a treadmill as he should and later decided to put her through an exercise circuit that involved the use of weights. Upon being presented with dumbbells for an exercise she flat out refused to use weights. She said and I quote - 'I don't want to look like a man. I don't want muscles and I'm not here to get a hard body!' 😂 This comical response made understand women's reluctance to lift weights but the thinking is deeply flawed. A prime example of this is the fact that in every gym you'll find men lifting weights and grunting while making all sorts of faces as they do so, my dear sisters, how many of those men have muscles? My point is, it's not easy to build muscle and get bulky. If it was all men would be out there flexing but they're not.
The main reasons I advocate for all women to lift weights🏋♀️ are:
Training advice Women should aim to lift weights x3 times per week. There's no downside to lifting weights, only upside. You won't get bulky and you won't wake up with a beard. You have lower testosterone levels than men so development of big muscles is NOT your portion. Conclusion Why pay to only use a treadmill when you can freely run outside🏃♀️? Stop shortchanging yourself on the monthly gym subscription that you pay, use all the equipment that your gym charges you for. Lift weights for a better body and improved health outcomes. |
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August 2023
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