 a very good morning to you. You are watching Enterpreneurship Tuesday, only on Y in the morning on Y2-5-4 channel. My name is Hilda Wadili and for our final interview of the day, this Tuesday, please make sure you do slide into our DM and let us know what you thought about some of the interviews we just had, especially the acrobats and all of you who are hustling, whatever hustle that is, I will tell you one more time. So long as it's putting food on the table, bring us to Enterpreneurship Tuesday and let the world know, all right? So with me in studio for our final interview, I have a physical fitness trainer with me. It goes by the name of Gideon Anoka. But I want him to say good morning to you. Good morning. All right, Gideon. So we'd like to understand, you're a physical fitness trainer, yes? Yes, yes. What qualifications does somebody need in order to become one? Every qualification, you're supposed to be a professional before you go to this. What do you study? Do you have to do nutrition? What happens? There's a course for fitness that you're supposed to go in school. The certified institution is called American Certified Council on Exercises. It's an S, S school. So from there, when you're certified, it has a lot of things that we cannot talk about. You have kinsiology, we have anatomy, we have everything that is combined. Actually, instead of calling it fitness, it's called doctoring fitness. Doctoring fitness? Yes. Interesting, I like that, doctoring fitness. Yes, because we are like this with the doctors. Just that our industry, most people have, right now is when people are realizing what fitness is. What fitness is? People are now upset to realize it's very important. Before it was just like, will any bouncer? At all, when they see somebody when you're a major guy, it must be a bouncer. It was a very wrong thing. And it's a crime, something of doing with a crime. Right now, people are understanding fitness because of the current situation you're living in and the technology as well. Everyone's supposed to work out. Yes. So this is your main hustle, yeah? This is my main hustle and my main thing, my passion actually. So how long have you been doing this? This is my 16th year in the industry. 16th year, no wonder you look like that. Okay, all right, that makes sense. Yes. All right, so let's take, there's some very common questions that people like to ask physical fitness trainers. Especially when it comes to workout and diet. So let me start with the most basic one. On a day-to-day basis. Does gender have any effect on the kind of workout I should do? Like does it matter what kind of exercises I do based on my gender? No, no, no, no. What matters is your body type. Yeah. Body type. Yeah, body type. We have different body type. And as the body type is, that is how the workout will define. So for you, you might have, we have ectomorph, mesomorph, and menomorph. Ectomorph, mesomorph, and endomorph. So the three type of the bodies, it has different workouts. But right now, you'll get someone who has lesser fats and someone who has more fats. Also, it's the fat that determines. The content. Yeah, you know, you have big person and the intermediate and the small one, right? In a layman language. So these three type of people, the bigger person wants to become like a smaller person, or the smaller person wants to become like the biggest person. Then in between these workouts that are crisscrossing here and here, which is an athlete and an athlete. So it depends with an individual when it matters, it's about the body type. It's not about the gender. Okay, okay, okay. So take me through your day-to-day routine. When I wake up in the morning, what should I do first? Should I stretch before I work out? Someone was even asking if you should stretch even after your workout. So I'd just like to understand your routine. Yeah, it's very easy. At least every day do something. And this thing you're doing, even waking up from the bed is a workout. But now when you wake up, just do something small, which is now, you see when your body is sleeping, your body is at a sleep. So when you wake up, some senses in your body are already alert. So what you really need to do to make your body adapt to the day, try and do the stretches. The stretches are very good for you. Stretches. Yes, you need to stretch. Can we see some of these stretches that I can do in a split second when I wake up in the morning? I'll introduce one of my guy I'm using for stretches. Hi, Denise. And it will be better. Hi. Yeah, so will it be here? Is it okay? Yeah, it's okay. And first decide. Okay. So anytime you wake up from your bed, first of all, when you wake up, you don't wake up on your bed like this. You lean on. Yeah, you need to lean on the side and then step down and then sit on your bed. So seated, just try to sit. Don't worry, he does everything. So when seated on your bed, that is sitting, right? When you come up straight, that's a stretch already. Okay. Okay. Now hold there for a few seconds and raise your arms up straight, both arms up straight. No, no, no, no. No, no. Yes, yes. Yeah, now this is it. You go all the way up and you go on your toes, on your toes there, you relax there. For how long? For a few seconds, you drop down and release your arms down straight. That's the first stretch. Now, since you stretch only your major stretch, now you need to take it to the side. Take it to the side. Yeah, on the side completely. Wait, wait, one second, before you even go there. You mentioned that waking up like this is not the correct method to wake up. Why? Yeah, yeah, yeah. Because, you know, your body is designed in another way. Your body is not designed in a way you want it to be designed. So when you wake up like this, it is like, you know, that's, I've ever had someone saying, when I wake up I cannot even go a step, I feel like dizzy, something like that. Yeah, that is a problem. So when you're sleeping, turn on the side. Okay. Then when you're turning, after turning on your side, step down, now wake up easily. Not like this, you're not working out. So you see. Thank you so much for the clarification. I really needed to know one. All right, all right. Now let's carry on. So now from this one now, you take it side. The simple stretch. This one anyone can do it. You just take it side completely and then you relax to your max, not to his max. Okay. Your max. Yes. Then change the side. You can change side, do the other side. Yeah, that is it. And by stretching, you will feel your obliques stretching. You'll feel your chest is relieved and you'll feel at the same time your leg. Okay. Now you will go back easily there and now you can do a simple stretch. If you can't lift your leg on your bed, you can put your leg there and stretch. Or for him, you can hold your leg behind and you see straight, your knee is supposed to point down straight, your chest to be out and all face front. Chest out, knees straight. Knees straight down and face front for the good posture. Without a good posture, you're doing nothing. Posture. Yes, you have to work out in a good posture. So it's not enough to just work out. No, no, no, it's just working out. So from there, you drop it down and you change your leg to the other one. And always when you're doing this one, you take like three to five seconds. You hold for stretch. Okay. Three to five seconds. Yes. Five seconds. Yes. One, two, three, four, five. Four and five seconds. One, two, three, four, and five. Great. Yes, yes. So this is what you do every morning anyway. That's a good stretch. Yeah, easy stretch that anyone can do it. Okay. Okay, so if I have time, for example, yes, I've stretched in amidejim. Yes. And really know what I'm looking for. I just want to feel healthier. You know, it might not really be fat or we're trying to lose weight or anything. I just want to be healthier. What cardio can I do? Can you take us through the routine? Like if I had the time, if I had 30 minutes to work out, what should I do for the first 10 minutes, first five minutes, second 10 minutes? Because I hear there's a breakdown. Yes, there's a breakdown. Yes, can you take us through that breakdown? And a variety of workouts does not matter. What matters is you and what you want. You can have one workout, but change the intensity. Intensity? Yes. For example, I can start with a simple knee-up. Knee-up? A simple knee-up, yeah. This knee-up I'm doing, to you, it might sound as just something useless. But remember, I'm combining so many muscles to do what I'm doing, right? Now from here, if I'm a beginner, I'll do this one. Now assume I'm advanced now on that level. Of course, I started warming up. Now I'm running, okay? Now the intensity of this workout will change when I'll make it more and more and higher. You know, I'll push it a bit higher. Oh, so I'm supposed to be picking up the tempo? Like right now, yeah, you see the tempo is up. Compared to the way we started. All right. That's a workout. So it doesn't matter the variety of workouts you have. And it's a wrong thing that people say we have to must go to the gym. Yes, yes, yes. It's a very wrong thing, and that's a myth. And if you get anyone telling you it's a must go to the gym, that person is not telling you the truth. He's not a fitness trainer. He's promoting the gym. You can work out home. And actually me, I'm an agent of training people living at home. So you're actually good. In the Westlands, I have an office. Yes. So we discourage people to be unfit because they have this notion of gyms or gyms, you know. But us as professionals, we are there to even help you train home. You don't need equipments. You need your only own body to train. So let's talk about bodybuilders just before because wait, wait, no, actually, no. I think I'll finish with that. There is a particular workout that I'm seeing someone asked me about, which was there are some exercises that you can do. This one is for the ladies. That could cause you to grow some assets. Yeah, it's a good question. Don't feel shy about it, just ask. Yes. Yeah, yeah. There is a workout of course combined with the diet. Combined with the diet. So how important is the diet? Influenced, how big, how much of a big deal? Is it enough for me to just constantly work out but eat whatever you want? Emma, what is it? On a beginning level, when you get someone telling you maintain your diet and go to the gym, it's kind of restriction. So to me as a trainer, what I really need to work on your body is you to look good and to be healthy, okay? So despite all those hangovers you're coming with and I can manage your body and I can manage you be fit, then I don't need to put restrictions. But if you want to attain a goal, I need you to separate the two. If you want to attain a goal. Then this goal is about losing or building healthy. Then the diet comes in. Diet plays 100%, gym plays 100%. Leave this myth of 70, 30. So they both matter? Yes, they matter. Because you see without, if you do a diet, you look good, yes, the way you want. But you're not fit. That's true. Okay? You're very weak, you look like, I don't know what. But you see when you're training and you're having a diet, you're combining the two things in one. That is the best thing you can come up with the results. You see? So it really, they're both having a very good results when it comes to combining. You cannot do one and live one. Okay. Yes. Interesting. What about, is there specific exercises or workouts that I should do at a particular time of the day? Because I can see that one is morning workout. What about lunchtime? If I just wanna stretch or evening, is there a particular workout for times? What you've done, what you've done is not a morning workout. It's a stretch. It is something you can start with any time you want. This is maybe when you was waking up, right? But right now, remember when in the office as well, you stand up from your seat, right? So you have that, the pendiculation stretch, easy. You can pull your legs up. The pendiculation stretch. How does that one look like? The same thing we've been doing right now. So when you stretch, it's a normal stretch. Even you at some point, you don't work out, but you stretch it. So I'm giving you the general thing that someone can benefit from, despite where you are. And now when it comes to working out, that doesn't mean now you've worked out. You need a professional to guide you through. Yes. How important is it for me to have a professional to guide me through? You see, this is the wrong thing people do. I know even you and the friends you have the Mr. Google, right? Yes, yeah, we Google. So you go to Mr. Google, and then you go to YouTube. And maybe me, I've posted my workouts on YouTube. So you'll go using my workouts. In your mind, you want to look like me, okay? What I've actually shared my results. I didn't share my story. Okay. So you will start reading my results. You want to become my results, but you do not know the story, right? So a professional is designed to understand your body, is designed to come up with your program and understand even how you're thinking. When you become a personal trainer, you need to understand a client's mind, a client's body. A client's mind. Let's talk about the fitness of the mind. What would you have, I'd like to understand that. As a personal, as a physical trainer, what mind exercise do you also give? No, no, no, no. You see, you cannot achieve your goal if your mind is clogged together and thinking about money and doing the gym, okay? Your body has communication, right? In order for your muscle to respond, there is some information that is sent directly in your mind, okay? And your mind has to respond. But assume you're working out with me, your mind is in Canada. Are we doing something? We're not doing anything. That's true. So you, as my client, and not only an instructor, as my client, as a coach, as a trainer, you're a personal trainer, you'll be in a position to share with me almost daily things you do. For example, I wake up in the morning, I go in my office today, I'm very upset that someone who has messed me up, I'm feeling so confused. So when you come to train with me, I already have your problems in my mind. I know how to tackle you from A to Z. So you actually have some, wow. If you just walk to the gym and start doing some things, that is when you end up with the injuries and start blaming the trainers. Ah, okay. Injury is also the result of stress. You've just gone there with stress. Yeah, you need the coordination of everything for you to attain what you want. It's very simple as that. You can't come in the gym and start just doing some things and you have stress, like you. Assume you're driving and you're thinking of something at home. Will you concentrate? Definitely not. You won't. Even if you multitask, you won't. Because at some point, you'll be carried out away by what you're thinking. So that is when we say in fitness, you relieve yourself. It is like going somewhere and confess your sins. Then after you confess your sins, I, my God, I forgive you. Interesting, interesting. I would like to understand, when, like for example, those exercises that I was asking you about, the rears, can you just let us know what I can do if I want? If I want, because the person who has asked me is really insisting. Really insisting. Don't worry, I'll give him or her my number so that she can look for me. There's no shortcut. This is a normal squat we do. Normal squats. Normal squats we do. You see, first of all, what matters is posture. Posture. Okay, so just go down. That matters, the posture. And a lot more workout, come up. A lot more workout. We have something like a donkey kickback. Donkey kickback. Yes, so just kneel down. There, like that, and chest out. Now, when you kick, you raise your leg up straight. To that position, you bring it back here. So, donkey kickback. You see, and you alternate. From this leg, you change to another leg. For how long should I be doing this kickback? Now it depends with a client. Oh, the differences, okay. Yes, okay, change your leg. You see, so now when you combine such kind of things and a lot more workouts, these are basics. It will help you, but don't put your mind on you want to only build the important part. As well, put your mind on the whole body. Because you'll never restrict your body from circulating blood. That's true. In every part of it, right? So that is the same thing. You'll never concentrate on one muscle in your body. Okay. Yes. So we're supposed to be all rounded, aren't we? All rounded. You'll never come to me and tell me, I only want to lose abs. And some... If I adapt to that concept, I'm both a trainer. I need to make sure I adapt on helping your full body to concentrate on the parts you want. Okay, these are focused. Yes. But I cannot be in a position to come and come and tell you, you'll only lose abs. That money you wasted. Yes, because you'll never restrict. The parts is not, and I'll repeat this one. You don't lose fat by sweating. Yes. You don't lose fat by sweating. You'll never sweat fat. Yes. Interesting. When you work out on intense level, you start breathing out. That's a very common myth, by the way. No, it's a very wrong thing. If I start how to elaborate on how to lose the fat and whatever, I'll go back to books and it will take us time. Another day I arranged for a meeting. Yes. I'll come to explain to people. How to lose fat. I know the ladies would really want to hear that one. When people are told, just run and sweat. Yeah. You lose fat. You're wasting yourself. Oh, yeah. Yes. In fact, the recommended minutes that you're supposed to do in the gym, the beginning minutes is only 20 minutes. 20 minutes. On top of 20 minutes, you're messing up yourself. So you need to do 20 minutes as a warm-up, involve your workouts, and then from there, achieve what you want, but with a professional, not a quack. Okay. Let's set it clear. As a client, before you start training, demand for certification. Certification. Yes, you need to know that person. Yes. Are you a qualified trainer? But you know, most of the people go for the cheap, the quantity. Or they just approach someone they think looks fit or they're in their gym, I want. Wow, this guy has chest and bicep. Yeah. But they train me tomorrow like 10 push-ups. I'm there doing what he's doing. In fact, the hours you're supposed to spend in the gym, it's only 45 minutes. 45 minutes. 45 minutes. Beyond that is? Beyond that, you're wasting, because your body has a point, we say, you push your body towards plateau level. Plateau. Yeah. So when you push your body towards plateau level, now it's not responding, you're tearing away the muscles. Ah. So you're extra burning. You need to train. 20 minutes, you've done your kind of workout. 25 minutes, you've done, you've done your warm-up 20, 25 minutes, you've done your workout. That is the same thing you're supposed to do. And repeat changing the variations, changing the body workout, changing the kind of muscle you're working out. But not to go in the gym from seven to nine, and you start telling people, ah, I train for two hours. If you tell me like that, I'll have to call you in my class and train you, so that you can understand what I'm doing. Amacha. Yes. All right, all right. So where can they find you on social media and your offices? My social media, first of all, I start with my office. I'm based at the end of Rapturon. There's a building called Andrews' Apartment. In Andrews' Apartment, there's my office there. Yes. And then from there, on social media, on Facebook, my name is coaches Gideon Onoka. On Twitter, my name is coaches Gideon Onoka, but Gideon underscore Onoka. On Instagram, coaches Gideon Onoka. And I have a blog. That blog, if you go through, you'll learn so many things. It's GideonOnoka.blogspot.com. My number, if you want to reach me through WhatsApp, 0726, 018, 258. And please, when you look for me, I'm not an instructor. I'm a coach. You're a coach? Yes. All right, coach Gideon, we get it right. Yes. Okay, are you affordable? Let's talk about your pricing. How do you price it? I'm very, very, very affordable, depending on the level. Like you, you know you are, you can't look beautiful like this without money. Oh, so you do some analysis on your clients so that you can know, I see. Now, what happens is, when we come to prices, it depends with an individual in terms of the health issues. You can come to me, maybe you have high blood pressure, you have diabetes, you have whatever, they kind of work out the complications and whatever. We sit down and go to the doctor, we see to what level, what will it involve. Our price is not just mentioned. Oh, so it depends also on the goals? No, no, yeah, yeah, yeah. So if you go to someone and tells you, across a train, everyone with 1,000 or 5,000 or 10,000, please run away and call me, I'll help you. All right, okay, call Gideon, call coaches Gideon. Yes, yes. Thank you so much, Dennis and Gideon, for coming through to Studio Today. And letting us know that you can also earn a living and letting us know also how we can get healthy as much as it is her school and this is what he's been doing for the past 16 years. What are you doing at home? What have you started that is yours? What is your idea? What is your business idea? Let us know, slide into our DM. You have been watching Entrepreneurship Tuesday with myself, Yilda Wadibi and Barry Moses. Please don't go anywhere. You're watching Wage 54 channel. We do this every day from 7 a.m. to 10 a.m. So make sure you do catch up with us. Otherwise, have a good day. Keep warm and carry an umbrella if you're leaving the house. All right, bye-bye.