Healthcoach took a survey on the number of days one should visit the gym.The link of the survey results is above the topic.
Exercise is just one part of being fit. You also need to eat well, sleep well, minimise stress and allow your body plenty of recovery time after workouts. So even if your schedule allows workouts 7 days a week (lucky you!), that’s definitely too much for your body.
Alternatively, don’t be fooled into thinking that because there’s a guy with an abundance of bulk who only visits the gym twice a week, that you need only go Mondays and Wednesdays too. People have very different responses to training, eat different food, have jobs ranging from very active to sedentary…or are just plain lucky with their genes!
If you’re desperate for a number of days, what you can do is look at your fitness goals . Do you want to:
LOSE WEIGHT?
First, remember that diet is a huge part of this. So while you might do 5 workouts a week, if you’re still stuffing your cake-hole with food your fat will linger for longer.
If you have a healthy diet, then exercising 4-5 times a week is a good number of gym sessions to aim for. Make these sessions a combination of weight-training and intense cardio such as
HIIT. This is the best way to burn calories and reveal your finest physique.
INCREASE MUSCLE SIZE?
If you want bigger muscles, then working out 2-3 times a week will build bulk, while 4 sessions will maximize your results.
Don’t just stick to the same exercises – varying your routine helps build muscle. Try the cable machine, do bodyweight exercises or challenge yourself with the battle ropes!
IMPROVE GENERAL FITNESS?
If you just want to have enough energy to go for a run in the park, look good on the beach and know you’re boosting your heart health, then go for the standard 3 gym visits a week. Sure, you may eat more junk one week or do an extra run the following week, but overall thrice weekly is the number to tick all your general fitness boxes.
Finally, the one time to avoid the gym is when you’re unwell. Stay at home, keep your germs away from other gym-goers. Then back to your workouts when you’re ready.
These two are the most ignored and important undergarments . I speak categorically for women when i say that every woman has a bra that is on ‘duty’ all day everyday but what we dont know is that the dirt sweat and oil get stuck on the fabric and these are breeding areas for bacteria can lead to skin infections.
You are encouraged as a lady to wash your bra regularily and separate from your other laundry.
For the guys its a bit tricky because i dont ever remember seeing any briefs on the hanging lines despite growing up with three older brothers. I wonder how often they washed their briefs? anyway same rule applies. Kindly wash your inner garments after every wear .. because cleanliness is next to godliness
Back to our survey i think i would occasionally wash his briefs once every now and then but those occasions are rare
INGREDIENTS
2 1/2 cups all purpose flour
1/2 cup of water
1 cup of warm milk
2 cups of boiled lentils (ndengu)
1 litre of cooking oil
2 medium onions chopped (preferably white)
Salt to taste
Deep frying pan & Skimmer (metal preferably)
Paper napkins
Sufuria or cooking pot and also a pan
PROCEDURE STAGE 1
In a large mixing bowl, put the flour and salt together and make a well at the centre then add the water and a little oil at the centre and mix till all the water is absorbed and the surface of the bowl is dry and the dough doesn’t stick.
Work the dough for about 3 minutes or till it has a smooth surface when you form a ball. It should at this stage be smooth and a little firm when you poke your finger in it. Cover the dough with a wet kitchen towel or plastic wrap and make sure no part of the dough is exposed to air.
Leave to rest for at least 30 min at room temperature. This is to allow the gluten to rest, failure to which the dough will be elastic and cant be rolled. The longer the better
STAGE 2 (FILLING)
Now lets make the samosa filling. Put your chopped onions in a sufuria together with a little oil. Cook until slightly golden brown.
Put in the boiled lentils and mix it until the onions are evenly distributed all through. At this time you need to move fast because the lentils are dry and will suck in all the oil in the sururia and if you dont you risk burning the filling. No one wants to eat burnt anything.
Now sprinkle in all your spices including salt and mix continously. You must NOT dump all the spices at one area…this will clump up and someone will chew it and it wont be pretty. So sprinkle and stir continously. After about twenty seconds take it off the heat.
I know that the spices are not cooked but dont worry because when we deep fry they will cook with the dough.
STAGE 3
Take the dough which by now is ready to work with. Separate the dough in small balls.
Put the flat pan on the fire and let it be hot.
Roll the ball to round shape till its thin but take care it doesn’t tear. Dust the surface with flour as you roll the dough to avoid it from sticking on the surface.
Cook the rolled up dough on the preheated pan for a few seconds on each sides til it gets firm but not fully cooked. Set aside.
Repeat this process till all the dough is done.
Neatly arrange the prepared wraps and cut into two awaiting preparation into samosa.
Spoon a generous 1-2 tablespoons filling in the center of a half-circle; lightly moisten the dough edges with water or flour paste, using your finger. Fold the end over the filling to form a triangle, and then continue to fold up the strip in triangles, like you would a flag. Continue with remaining dough. Set samosas on tray.
Place your frying pan with the oil on the fire and until till hot.However, let it not be too hot because the pastry will burn and the spices will not cook, let the oil be hot enough ie when you drop a small piece of pastry it goes to the bottom and then to the surface while producing bubbles. Deep fry your samosas until golden brown. Remove from the oil and allow to cool and drain off any excess oil over a paper towel.
You can enjoy them with a cup of tea or any another beverage of your choice. I like them warm and with a little kachumbari.
Fashion refers to the manner of doing something.It also denotes style ,dressing or hair style.These days has been seen trending among the students in campus.As soon as a student joins college there occurs a marvelous change in him or her.In the past fashion was restricted to only a few people as there was no media and other communication means ,people were unawre of the latest fashion trends until they became prominent and more people were able to see them.Models and conduct fashion shown in which various styles and eye catching clothes are exhibited in front of the public.In the past people wanted to be fashionable when they go outside.They never left their home in casual clothes,formal dressing was a common fashion.But today ,wearing easy and comfortable clothing is preferred whether it looks causal or formal.The issue of fashion is great among among youth all over the world.Students generally try to to copy fashions from films and they tend to spend a lot of time on fashion.Parties especially smoking and drinking among the youth have also become part of fashion they fail to realize that these adversely affect their health.Youth of the present times have involved so much on fashion that they don’t get sufficient time for other work.
The youth find brands to be something that will make them classy.Students put on expensive and fascinating clothes of the latest cut,color and design.Some of the new design that are common among the students are ragged jeans,sneakers,Chelsea boots,timberland,Ankara,bracelets among others.
Media addiction is someone spending to much time on social media like youtube, Facebook, Twitter, Instagram just to mention a few. This addiction makes one spend to much time on their mobile phones, laptops especially the youth, just like gambling, alcohol and drugs, the media addiction seems harmless but it is a growing problem that needs to be solved because the effects it brings are very harmful. This social media are very interesting when interacting but they have many negative effects on the human body but many tend to ignore them. Social media addiction is a really dangerous development that can take away ones valuable time and energy. This effects are;-
1.poor eye sight
Alot of light from smartphones, laptops, television may be permanently damaging your eyes. This reactions within the eye can be poisonous to the photorecept cell rendering them damaged. This led to poor eye sight and one develop complication.
2.Costly
This media addiction makes one spend alot of money purchasing data bundles.which is so costly because one has to have the data to access what he/she needs to do on the Internet.
3.laziness
This media promotes alot of laziness because one finds it interesting being on the media because it has become a habit making one not have interest in doing other work. Example. Children spending to much time on watching cartoons or playing online games, this makes them grow a habit of staying indoors and not interacting with other kids.
4.Anxiety
This come about when someone sees something interesting or maybe he/she post a photo or a video and the respond towards the post is impressing. This brings alot of anxiety to redo the same thing. This makes one glued to social media.
How to cab this addiction.
1.Focus-limit the number of social network you use to only those most relevant to your work and personal life.
2.Cull your network, if you really don’t know someone well or at all don’t fell obligated to friend or follow them.
3..Set a timer-set a timer on your watch or phone to limit the amount of time you spend on social media.
Box Squatting
A box squat, or chair squat, is an exercise that works the quadriceps, adductors, calves, glutes and lower back. You can make this move as easy or as hard as you need. For instance, it can be a good exercise for both elderly people and body builders alike, depending on how you set it up. For the simplest box squat, all you need is yourself and a chair, but you can also add barbells, weighted vests, benches, and/or bands.
Everyone loves squatting. Out of the myriad of fitness movements that are reflected in everyday life, the squat is far and away the most commonly performed. Everyone has their favorite style, be it the front squat, overhead squat or back squat. You can even get a little fancy and experiment with kettlebell squats, dumbbell squats or squatting with chains. Because the squat is such an obvious lift that transfers over to our movement patterns outside of the gym, we spend a lot of time focusing on how to do them properly, and how to get better at them. One such method that may sound foreign to you is to practice box squatting .
How to perform a box squat
1. The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
BENEFITS
Here is a list of some of the benefits of the Box Squat:
1. Build explosiveness
2. Takes pressure off the patella tendon unlike the Olympic squat (If you have knee issues, we highly recommend doing these more often)
3. One of the few movements where you will go through a “relaxed and overcome by dynamic movement” when you are on the box, (Going from a state of tension, relaxing on the box, and then contracting again.) This builds that explosiveness mentioned in benefit number 1.
4. You can add many different variations to a box squat by changing the heights of the box and you can change your foot position, or stance, to different heights as well. If you want to get real crazy, you can change what you sit on such as a hard object, soft pad, big cushion, all kinds of things.
5. Helps build strength for the Olympic lifts. In Weightlifting, when we pull from the floor we are going from that relaxed position to a demand of a lot of dynamic motion. See benefit number
Tags: Squat, quadriceps, thighs.
Box Squatting
A box squat, or chair squat, is an exercise that works the quadriceps, adductors, calves, glutes and lower back. You can make this move as easy or as hard as you need. For instance, it can be a good exercise for both elderly people and body builders alike, depending on how you set it up. For the simplest box squat, all you need is yourself and a chair, but you can also add barbells, weighted vests, benches, and/or bands.
Everyone loves squatting. Out of the myriad of fitness movements that are reflected in everyday life, the squat is far and away the most commonly performed. Everyone has their favorite style, be it the front squat, overhead squat or back squat. You can even get a little fancy and experiment with kettlebell squats, dumbbell squats or squatting with chains. Because the squat is such an obvious lift that transfers over to our movement patterns outside of the gym, we spend a lot of time focusing on how to do them properly, and how to get better at them. One such method that may sound foreign to you is to practice box squatting .
How to perform a box squat
1. The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
BENEFITS
Here is a list of some of the benefits of the Box Squat:
1. Build explosiveness
2. Takes pressure off the patella tendon unlike the Olympic squat (If you have knee issues, we highly recommend doing these more often)
3. One of the few movements where you will go through a “relaxed and overcome by dynamic movement” when you are on the box, (Going from a state of tension, relaxing on the box, and then contracting again.) This builds that explosiveness mentioned in benefit number 1.
4. You can add many different variations to a box squat by changing the heights of the box and you can change your foot position, or stance, to different heights as well. If you want to get real crazy, you can change what you sit on such as a hard object, soft pad, big cushion, all kinds of things.
5. Helps build strength for the Olympic lifts. In Weightlifting, when we pull from the floor we are going from that relaxed position to a demand of a lot of dynamic motion. See benefit number
Looking at the person lying next to you in sweat pools, you realize that quite too often do we forget to ask or rather know the ‘who’ in our sexual relations.
One of the most amazing things about the human mind is that it remembers. We have memories of feel and emotion; the pain, ache, we remember how betrayal feels, delight, happiness, name them all. Some things we forget, but of sex, it’s attributes and the partner, we don’t. It’s like a small part of them stays with us, stuck to memory. So, who am I having sex with? Should I be?
Lover or spouse only?
This is sexual exclusivity, where one decides to only have one sexual partner, mostly lovers and spouses. Its basis are cultural values and mutual expectations. It should be established on the bed of mutual content, after safe negotiations if necessary. It is mostly a decision made to guarantee prevention of contraction and transmission of HIV and STIs.
My Friend?
Whether to have or not to have sex with your friend(s) is an entirely personal decision. Some adopt and others refute the idea, all with different reasons. Can you handle having sex with the label behind it being, ‘Friends?’
When you have sex with your friend, there are chances it goes deep and one or both of you want a relationship. If it’s consensual, it’s all good and you’ll not have to worry about commitment and all.
One will perceive it as not only being okay, but as the most comfortable thing since you know this other person. It is good to establish a friendly relation with the person (s) you engage with sexually. This could be friends-with-benefits(FWB) relationships or some just casual friendships with which you’re totally fine. You wouldn’t want to spend a whole weekend at a cabin in the woods, but two hours for just sex is perfect.
No, I can’t sleep with my friend!
At the beginning, it sounds and is great but it could turn ugly. After sleeping with your friend, feelings spike, 80% of the times. Why have sex with my friend and risk having the friendship go downhill afterwards?
Another thinks of it as highly immoral. Freedom to do whatever one pleases is important, but it is about being a decent moral human being. We love friends, but sex should be used as a way to share intimacy when people are considered to be in a relationship.
The total stranger?
The world has evolved, where a lot of things are accepted. Choosing a total stranger is not something everyone can do. It probably takes a certain type of people.
Mostly it is the factor of ‘physical safety’ that drives some of us away from the idea. You’ll find that to sleep with strangers, it takes being a man, a feminist or a total out of the blues thought. It could be the mere fact of ‘not sober’ lol!
A larger number of men will easily say yes to sex with a stranger, unlike women, who will take flight at the thought. Men of high physical attractiveness are mostly successful in pursuing a short-term sexual strategy (Physical attractiveness fulfils the women’s evolved preferential short-term mating desires)
Well, nothing makes you feel mature and sophisticated like a one night stand. Think about it; alcohol, spontaneous sex, maybe drugs, bad judgements, possible regrets with a pinch of anxiety about what STI you may have contracted, pregnancy scares –it’s everything our parents promised. People envision a steamy montage of naked bodies ending with double hangovers and a missing kidney. I’m telling you it’s a myth! What if some meaningless sex with a stranger is what you needed to get that renewal of soul, to set it all right?
This mask is very nourishing for the skin and it will leave you feeling like a queen or King .If is a simple step by step procedure and anyone can do it as long as you have:
• Ground coffee
• Coconut milk or powder
• Arimis oil/olive oil
You are good to go
Coconut milk also contains high levels of vitamin C that aids in maintaining skin’s elasticity and flexibility. The antioxidant properties of vitamin C [ ascorbic acid ] play a significant role in collagen synthesis -making it a vital molecule for healthy skin. Additionally, coconut milk’s soothing properties make it a fantastic moisturizer. It can replace moisture in even the most dehydrated skin.
Applying coffee directly to your skin may help decrease the appearance of sun spots, redness, and fine lines. In fact, one study found a direct correlation between drinking coffee and a decrease in photo aging effects. The CGAs in coffee have both anti-inflammatory and antibacterial properties. Combined with the natural exfoliation of coffee grounds, all these benefits can collectively fight acne.
Coffee is packed with antioxidants that help protect your skin and prevent premature signs of aging. These same antioxidants are quite calming to the skin, making coffee ideal for those prone to having acne. Coffee, of course, has stimulating properties. When applied to the face it improves blood flow, leaving your skin brighter and more luminous.
Host: Hello people, thus is Barungu Nyawira with Healthcoach254. Today we are going to talk about STIs and the most popular HIV and we are privileged to have an expert, Doctor Marianna, who’s going to tell us all we need to know about the STIs, transmission, symptoms and the treatments for the same.
Host: Doctor Marianna, hello?
Dr. Marianna: Hi people, my name is Dr. Marianna like she said, and we’re going to talk about STIs and HIV. I hope it will be productive for all of us.
Host: Yeah! Could you tell us what you understand by STIs and how they are transmitted?
Dr. Marianna: STIs are Sexually Transmitted Infections or STDs, which is Sexually Transmitted Diseases. Uuh, they are transmitted sexually of course, either oral sex, vaginal and anal sex.
Host: What are the causative agents?
Dr. Marianna: This diseases or infections rather are usually caused by either bacteria, parasites or viruses.
Host: Mmh, and could you please elaborate on the relation between STDs and HIV?
Dr. Marianna: Uhm, STDs, yes, they are all sexually transmitted. Uuh, these STIs, if let untreated may bring sores in your reproductive parts and this sores heighten the chances of getting HIV, the Human Immunodeficiency Virus. And HIV itself is a STD.
Host: Mm-mh! Dr. Marianna, tell us about the treatment.
Dr. Marianna: These STIs are treated differently because it depends with their causative agents. For example, bacteria and parasites can be cured by antibiotics but the virus one, uuh, it incurable yes, for lack of a better word. The treatments that are offered can suppress the symptoms and it makes you live a longer and healthy life. Another thing you should know is to seek medical advice in time because things like HIV —it morphs in stages, so the more you stay, the more severe the infection becomes or the virus becomes too harsh and the antiretrovirals may not work because it’s in a later stage. If you go early; the incubation stage, it can be suppressed. Not cured but suppressed.
Host: And how often do you treat this cases, like on a daily basis?
Dr. Marianna: Uuh, on a normal day, I see about five to six patients and a three quarters are female because their body is very sensitive and for ladies, it’s faster to know if there’s something wrong and the other quarter are male patients.
Host: Mmh-mh!
Dr. Marianna: And I’d also advice you to please seek medical assistance
Host: What’s your advise to ty masses in accordance to sexual health checkups?
Dr. Marianna: Uuh, I’ll advise you, first of all, to abstain from sex. If you are sexually active, also use condoms. There are latex condoms and the other ones are called…
Host: …the polyurethane condoms
Dr. Marianna: (Chuckling) Yes, those ones, that word is a bit difficult. Please go for frequent checkups, and if you are HIV positive, you should go for annual checkups and more often defending on your risk factors, if you know you are more venerable. Let’s also avoid alcohol before and during sex so that we, tujichunge kimaisha.
Host: (Chuckles) Thank you so much Dr. Marianna for that very educative and informative session, I’m sure the masses know what to do and what not to do about their sexual health and all it pertains. Thank you so much, that was my time, Barungu Nyawira.
HOST: Hello, my name is Linet Wambui and I will be discussing about eating and emotions. I am joined by one of the best nutritionists who has been dealing with patients suffering from eating disorders and today she will take us through some of the challenges they have in relation to emotions. Welcome Doctor
DR. KAREN: hi, my name is Karen and today I’ll be discussing about eating habits in relation to emotions; in this case fear. Normally as people go through their day to day activities, there are those who have different eating disorders which include Anorexia Nervosa, Bulimia, binge and many more. For us to understand these problems under the topic emotions, we’re going to go through how to conquer fear so we can be able to cope with the different disorders that people face.
The first thing you are supposed to do if you have any eating disorders as I said before in order to cope with these fears we are supposed to do some activities and for me as a nutritionist what I tell my patients are some few steps on how to conquer your fears
First, write down your fears, try analyse yourself sit down and think about what you fear most that triggers your eating disorders and see how you can solve them step by step.
Next as I had said you are supposed to analyse, know that it is you trust yourself these are things from your mind and you’re trying to look out for yourself, therefore don’t doubt what you’ve written down. The third; listen to your thoughts. Don’t ever doubt your intuition, think twice but don’t overthink as much follow what you had written and take your time. Lastly, just address the fear if you’re indeed worried that it will become true and most of the people I’ve talk to this has always worked for them so you are supposed to be relaxed and don’t worry as it happens a lot and everything will be okay.
HOST: Thank you for that wonderful discussion and I’m sure I will host you again next time to continue tackling this topic on emotional eating.
Health coach 