How to build six pack

On By healthcoach254In Fitness1 Comment

How to build sick pack
Biama Clarence

Everyone wants “Six Pack Abs.” While it’s not always easy to get strong, sexy abdominal muscles, you can find your inner six pack, or at least a strong, toned, and flat belly, when you combine healthy eating, with a solid fitness routine that includes endurance, strength and specific exercises for your abs and core.
In the field we manage to meet up with one of the main gym instructors in town. We will ask him a few about how to build abs easily & naturally. Interview with Amedo Chawki.
Sample:
Biama- Welcome to healthcoach and for the first time we make it sound like a reality show where we have our guest , Mr Amedo Chawki the very known gym instructor in town.
Q1- Many men would love to see their bodies muscular & their stomachs with a six pack, a thing that most women also love to see their men with. Tell us how can u move from a flat tummy to a six pack?
Amedo- Okay, Everything has a process because nothing just comes by praying but you should make an effort. The main thing is exercise daily and keep it a routine.
Biama- So can you please tell us the main work outs that can help build them up
Amedo- Common work outs include sit ups, leg swing and you should keep it a routine .
Biama- Is their any recommened food that a person should keep eating it in large quantity in order to help the muscles broaden?
Amedo- The thing here is that one should always eat a balanced diet throughout the meals and he should not skip any meal and should eat enough food for your body to keep shape.
Biama- There is this common beleif that most muscular people use steroids to build the muscles because naturally it can’t be acquired.
Amedo- Not at all, that is a misconception that has grown roots all over. People work out either at home or in the gym. Its their hard work and routine thats why they are muscular. So if someone keeps up with the exercise then why shouldn’t he be muscular?
Biama – Tell us in summary what is required for a six pack
Amedo- Work out daily, go to the gym, eat well and keep it a routine and you will be fit everywhere you want.
We thank our guest for the guide and instructions he made. Follow this blog yo know more about fitness and you will be fit forever

Myths on addiction

On By healthcoach254In AddictionLeave a comment

James Gichuki

Host: My name is James gichuki and am joined by a rehab specialist and today’s talk is about myth of drug abuse, welcome Mr Hasan.
Guest: Thank you
Host: They are myths that are associated with drug abuse and the first one is:-
1.Addiction fails your moral
Guest: Use of drug abuse is a choice especially during at the beginning stage unless someone was drugged without their knowledge. However some people are able to use a substance multiple times without them being addicted. The brain changes caused by repeated substance making it difficult to quit. Many successful people use drug but their moral is straight and are example to many people.
Host:All people that use drugs are addict.
Guest: It is not necessary and guaranteed that a person using a particular drug is an addict. Addiction is observed through sighs that appear like changes in sleep, energy levels and decrease attendance and performance in school. One can abuse the drug but does not have any changes to identify the person to be addicted.
Host: Mr Hasan, what are the dangers does these myths cause?
Guest: Myths will always exist in any substance you abuse but the risk comes from treating a myth as a reality without questioning.
Lack of accurate information on the matters or subject on substance use can led to many negative outcomes like increased mental health complaints, risks of overdose or death and many more. This myths can scare the people who use drug, instead we advice them the truth rather than speculate.
Host:Thank you Mr Hasan for your time.
Guest:Anytime.

Marriage transitions

On By healthcoach254In TraditionLeave a comment

Rhodney Kataka

Interviewer:Hello healthcoach 254 in our to our todays segment,we will discuss the changes that have taken place concerning marriage.Today we are joined by Miss Tabitha Maina who is a marriage counsellor.Our concept of marriage today has really changed compared to the olden days for example traditionally women were financially dependent on their husbands but today most women are financially stable what is your take on that?
Interviewee:When a woman is financially stable because she is able to provide for herself and those around her for example the single mothers provide for their children.Financially stable women also become role models in the society.
Interviewer:In the olden days there were few cases on pre- marital sex but today the cases are many.What could be the cause?
Interviewee;In the olden days sex before marriage was a taboo and was not discussed openly as compared to today. These days sex is taken as a common thing. The youth indulge in sex for various reason eg for financial gain and fame.
Interviewer; Marriage is considered to be complete when a couple has children in the African society.How can you advise the childless couples out there?
Interviewee;Childless couples should not feel ashamed about their situations because these days there are different ways of conception.Both genders should seek medical advise and avoid blaming the women alone.
Interviewer.We have been talking with Marriage counsellor Miss Tabitha Maina and she has elaborated on issues affecting marriages today.Thank you for your time.

Men in beauty parlors.

On By healthcoach254In HygieneLeave a comment

Betina Christine

Today we will be talking to Eric also knows as Rickman a male beautician about how our men today should not be shy in embracing beauty and self-love.

Betina: Hi Rickman when did you start doing this job?

Eric: I started doing this work some time in February 2010

Betina: Wow 8 years and you are still in business. What Kind services do you offer?

Eric : I offer Massage services pedicure, manicure, barber and dreadlock waxing services

Betina: What type of clients do you see in terms of gender?

Eric: Both male and female clients. In the first four years into business I used to have a lot of female clients but in the recent past I see a lot of male clients hat have begun coming but they’re still shy

Betina: why do you think your male clients are shy?

Eric: I Personally believe that it is because of mere societal beliefs that men shouldn’t go or be seen near salons or beauty palours because it’s a womans place which is not right.Even I was studying and training for this proffesion I faced a lot of Stigmatization because of the same

Betina: What Kind of Services do these men come for in your Parlor?

Eric: The youths or younger ones are usually hear to get heir dreadlocks waxed usually campus guys and for the older men, believe it or not they are usually here for massage, Pedicures and manicures.

Betina: What are some of the challenges that you face in your line of work?

Eric: My wife is the biggest challenge right now much as I bring bread on the table it’s not a profession she is comfortable with.

Betina : What kind of advice would you give the masses?

Eric: Men should embrace beauty it’s not wrong to think about you once in a while .All of us are trained professionals and we work very hard in our job as beauticians. Above all usichague kazi, kazi ni kazi

Female genital mutilation

On By healthcoach254In Tradition, UncategorizedLeave a comment

Rhodney Kataka

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The procedure of female genital mutilation/cutting (FGM)comprises the involvement of partial or total removal of the external female genitalia. There are some risks associated with FGM including both short term and long term consequences. The short term consequences are severe pain, shock, bleeding, tetanus or bacterial infection, urine retention, open sores in the genital region and injury to nearby genital tissue. The long term consequences including recurrent bladder and urinary tract infections, cysts, infertility, an increased risk of childbirth complications and newborn death [1-5] There are other consequences as well including death, life-long physical disability, life-long disability in sexual life, hindering natural physical movements, absence of erogenous feelings in sexual intercourse, severe pain and bleeding during and/or immediately after sexual intercourse, and cases of maternal death during delivery.In many settings where FGM is practiced it is justified because there is a natural consensus that if individuals do not perform FGM on their girls they risk being excluded,criticized, or even sigmatized . Although the government has tried to make this practice illegal communities such as the pokot disobey the law and continue to practice FGM.In order to abolish the harmful FGM/C practices, UN agencies implemented government-level advocacy initiatives and collaborative programmes with the Kenyan government and development organizations in Kenya. These indicated that assistance through joint involvement of international communities along with government could be more effective in implementation of Kenyan FGM act.

Finally, the study concluded that the girls and women did not support FGM. Although the Kenyan government has strong laws prohibiting FGM, enforcement of such laws was taking time. The study recommended that advocacy initiatives and integrated support from government, development agencies and international community to eliminate FGM.

 

Proper lunch

On By healthcoach254In NutritionLeave a comment

 

Linet Wambui

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Even for those who love being in the kitchen, sometimes it can be exhausting and we all experience those lazy days that we feel that the kitchen is not where we want to spend our time, or we may be in a hurry to make an easy meal for the day. Today I would like to guide you through an easy recipe to have a healthy lunch and at an affordable budget.

Matoke and Sukuma wiki

What You Need/ Ingredients

6 large potatoes
5 unripe bananas/ matoke
4 tomatoes (2 for each meal)
2 large onions (1 for each meal)
1 dhania(coriander)
Cooking oil
Salt
1 large bunch Sukuma wiki (cut into thin shreds)
Garlic(optional)

Method to cook the matoke

  • Peel the matoke and potatoes then chop them into your preferred sizes and rinse them thoroughly
  • Chop the onions, tomatoes and dhania separately… preparing all the ingredients before you start cooking makes it a fast procedure to cook.
  • Heat some cooking oil in a pan/sufuria and the put the onions and garlic until they are brown enough
  • Add the tomatoes and a pinch of salt then let the tomatoes mash into a paste
  • Add the matoke into the paste and add a cupful of water. Leave the food cook for about 10 minutes and then put in the potatoes and add another cupful of water and 1tsp of salt and let it cook for 20 minutes
  • Put in the dhania once the food is ready to season it

Method for Sukuma wiki

  • Cook the onion with a little oil in a suitable pot until it turns translucent then add the Sukuma and tomatoes and stir. Do not allow them to brown
  • Cook while covered for about 5 minutes before stirring again until the Sukuma wiki is cooked and bright green in colour
  • Add two pinches of salt
  • Serve hot with the matoke.

Just paste it

On By healthcoach254In Hygiene1 Comment

Betina Christine

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Not only do tomatoes taste great but they also keep the skin healthy. It is necessary to consume tomatoes as they have lycopene, which is an antioxidant and hence works as a sunscreen from within. These antioxidants make tomato an anti-aging product as they help in fighting cellular damage and reddening of skin. Here are some of the benefits of tomatoes for your skin

Acne healing
The acidity in tomatoes helps in reducing and clearing up your acne. Vitamin A and vitamin C are commonly found in a lot of acne medicines and tomatoes are rich in vitamin A, vitamin C and vitamin K. If you have mild acne, cut a tomato in half and apply the inside on your face.

For severe acne mash a fresh tomato and use the pulp as a pack on the face. Leave it on for an hour. Rinse it off and moisturize. Do this on a regular basis or as many times as you can. Your acne is bound to dry off soon

.Just cut a ripe tomato into two halves and rub the pulpy side over the face. Leave juice for 15 minutes, so that it penetrates deep into the skin pores. Rinse off thoroughly with cold water.

Tomatoes also:
Lightens Skin Tone
Reduces Skin Oiliness
Tomato pulp and tomato juice are used to combat excess production of oils by the sebaceous gland and cleanses Skin
Relieves Skin Irritation
The benefits of tomato juice for our skin include reducing itching, unusual redness, scaling and irritation symptoms.
Tightens Skin Pores
One of the highly appreciated benefits of tomato juice for face is shrinking of the pores. IRemoves Blackheads
Juice of tomato is also a wonderful remedy for getting rid of unsightly blackheads (comedones).

Treats Sunburn
Tomato juice, laden with antioxidants, is effectual to cure symptoms of sunburn.

It aids in restoring the dead skin cells, thereby promoting quick recovery.

Sex

On By healthcoach254In Uncategorized3 Comments

Barungu Nyawira

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Feel, connect, satiety

Take a minute, breath. Now take another and wipe off your sweat, we’re just at the beginning, we are not in the middle yet.
One cannot fully take pleasure without giving it, and every gesture, caress, every touch, that glance and every last bit and part of the body has its secret, which brings happiness to the person who knows how to awaken it.
We’re always hearing that we could be having better sex, a better orgasm, or a better relationship. Sex comes in a thousand different flavors. You’re not always going to have the right conditions for intimacy and that is okay. With a closer look you’ll find that to most people, sex is just about getting off, and other times about stress relief. With no effort and pressure added on your partner, these moments could emerge more often, even ‘naturally.’
It is attachment; you get affixed to them and that other person, in the moment gets to be the determiner and influencer of pain taken to pleasure granted. You drop your guard around and for them because just like most things involving more than one party, sex is a two way traffic. You give as you get. It’s more of an attention act; you’re getting intimate with someone, leave a mark. You explore them like they’re your last. Be into the deed and love their body like you’re hanging onto goodbye. Exploit all passions, all the untouched and unexpressed emotions, making it the most real and best of bed ordeals.
Minimize disruption: A buzzing phone or trying to be silent so as to be quiet is not the ideal situation, try set up yourselves up for success by creating a distraction-free, comfortable and inviting atmosphere.
Being more vocal is a great way to usher yourselves into the present moment. Give sentiments like; ‘wow, this position is hitting all the right spots for me.’ Express feelings too; ‘I love having sex with you or I feel so close to you right now.’
Eye contact is one of the fastest ways to feel intimate. Looking each other in the eye and having them return your gaze can be deeply vulnerable and connecting experience. When you try new things, it naturally prevents you from going into autopilot. Pay attention to what you’re doing, walk each other through it. It prevents boredom. Change positions; some are more conducive and intimate than others.
Have it, that after a celebration of intimacy, you two should not part without admiring one the other, without being conquered or having conquered so that neither is bleak or glutted, that none has the feeling of being used, or even worse, misused.

Let’s get cosy.

Pregnancy

On By healthcoach254In FitnessLeave a comment

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  • Biama Clarence™

How To Keep Fit After Giving Birth

1. Keep active
After giving birth, for the first few weeks you may feel exhausted, overwhelmed and sleep-deprived. Although exercise may be the last thing on your mind, it is important to keep active. Start by walking around, whether it is in and around your house, or around the block.
2. Include your baby
Including your newborn in your exercise routine can be a great way to get fit while still being a mommy. While walking the stroller, take a break and do a few lunges.
3. Join other moms
Joining an exercise group for new moms, or other women who are eager to get back into shape, can give you the extra motivation needed to reach your fitness goals.
4. Keep track of calories and fat consumption
Try to stay away from unhealthy foods and the craving fixes you experienced during pregnancy. Focus on foods that are rich in nutrition, and remember, your body is repairing itself.
5. Breastfeed
By breastfeeding, you will burn between 600 and 800 calories a day.
6. Start slowly
Be gentle with your body in the very beginning. Weakened abdominal muscles, sheer exhaustion and the effect of relaxin (the hormone your body secretes in preparation for birth) mean your body cannot handle strenuous activity at first.
7. Take regular naps
Napping at regular intervals has been proven to help with weight control. To make sure you are not sleep-deprived, take a nap whenever your baby is sleeping, to ensure that your sleeping patterns are in sync.
“You don’t have to leave your home or your baby by going to the gym. Instead, you can work out from home by doing exercises such as pilates, yoga and even power-walking around the house, with your baby in your company.

Positive and negative effects of drug abuse

On By healthcoach254In UncategorizedLeave a comment

James Gichuki

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Topic. Health coach
Category. Drug abuse

Positive Consequences of drug and alcohol abuse.

Many addicted individuals of drug and alcohol serve as a crutch that allows them to function normally or engage them with the world anxiety.others use as means to escape reality or things that cause them harmful

1.drugs or alcohol help them socialize.
Drinking alcohol or drugs can lower a persons inhibitions, reducing feelings of self consciousness and enabling them to feel more loose and comfortable in situations that would cause anxiety.
2.Help them relax
Many do this to escape the stressful everyday life. Example, in marriage problems, they may choose to get drunk or use drugs and forget their problems instead of dealing with the issues that cause emotion and relational distress.
3.makes them feel less tired.
Drugs or alcohol gives them the energy they need to get through the day.

Negative effects

 

 

 

 

 

1.physical health.
Excessive abuse can cause organ damage, cancer, fertility issues, hormone imbalances and blood borne illnesses such as HIV/AIDS. This problems come with long lasting consequences and may even be deadly.
2.finances
Addicted individuals will spend all their money, to obtain the drug of their choice. This may led to loose of jobs, properties.
3.Relationship
I causes tension and stress within the family unit and friends. In most cases, addicted individuals end up isolating themselves and spend very little time with other people who don’t do drugs or think they may judge them.