 I see but you know what Leo coach Barraza is in the building and he'll be telling us about tips giving you tips of how to keep fit with a budget. Okay. So Karim sana kwenyesho? Asa anti sana. How are you? I'm good. Yes. I can't do it. Yes. So Kani li toa mbiyone ito nani wuna tokawa api wuna fanyani. Okay. Okay. Yes. So toa mbiyone what it means to kisema we need to be fit. I'm a person is fit. Okay. Just talking about fitness is just like fitness just a physical being as in physical fit and staying healthy. So that's all about fitness. Yes. Just being fit and staying healthy. Okay. Yes. So ni asamshun gani zina kuwanga. What wana kuwanga nazo when it comes to fitness. Une zawana like the one I have. Une zawana. What wana wakiri yanga? Skini pipuwa fit. Namdumu no no akwan fit. Yes and that's how they go wrong because it's not about being thin or being fat. Because you can be thin but you have a lot of cholesterol. So it's good to train. Even if you're thin. So fitness is for everybody. Namdumu no no akwan fit. Une zawana. Yes. So you need just to train. Fit is for everyone. Toa kuwanga. Toa kuwanga. Four years. Two. Around even 70, even above. Yes. Because I end in an age. Namdumu no kuwanga. It is nana train. Nana train vibhasa. Yes. What are the assumptions zina kuwanga nazo when it comes to fitness. Assumptions may be zileza if it was in negative or positives. Negative positives. All of them. Any assumptions that are there when it comes to fitness. Assumptions may be utlonanga. Okay. Just the same utlonanga. Mtu na fahende gym ni mutumu kubua. As in the big amount of muscles. Yeah. But I kuwangivo. It's not a master. You go to the gym because of muscles. You can just go to the gym just because of being as in being fit. Yes. It's not a master. You gain muscles like barats. Baraza na jwako na motif zake. So iqlamitu akuna motif kama ya baraza. Kwa maia aku? Yes. Kweili. What are the challenges zina kuwanga nazo, when it comes to fitness. What are some of the challenges zina kuwanga nazo when it comes to dress. Mostly, belifat na bat. Kwa maia kwa maia kwa maia kwa maia kwa maia kwa maia kwa maia kwa maia kwa maia. Ia ko nga kwa kila kwa maia kwa maia kwa maia kwa maia kwa maia. one man that it's very impossible, one man that he was a kinda so will not catch 2 duration of maybe years when he was at that time after he had eaten food he was at the Moesi when he was at that time he was at that time yes So how do you feel that your challenge is specific to ladies only I know he had a lot of trouble, he was up belt But mostly me lady is about butt. So, kwa kwa kwa bia na kwa ataka figa. Figa yo ataka hips. Na ila pati kana btw. Kwa ila pati kana. It's 100% ila pati kana. Yes. Okay. So, um, tu me saima, being fit is about you training, working out, making sure that how na cholesterol more. And pia patia, um, food. So, uneza tuwambia, maybe some of the simple exercises. We will be doing the demos after. Yeah, yeah, yeah, yeah. Sawa sawa uneza tuwambia, maybe some of the simple exercises we will be doing from the comfort of the house that are very effective. Maybe when it comes to belifat na jweniki tu kilamdu na dillnai. Ladies, men, yeah. So, simple exercise, we shall demonstrate them. But for now, we just talk about maybe squats, plans, and maybe high jumps for those people who want to lose weight. Yes, that's kind of simple exercise that I can just tell them. But for demonstration, we shall demo different exercises. Yes. So, they just stay tuned so that you can wait and see exactly, stay tuned. maybe we shall do that. What about affordable food uneza kula in a span of a day that is healthy food and is not very expensive? Because it's not easy to maintain fitness. You need to make sure you train when a gym piya siya tingi shilingin bili and eating the right food. Piya siya shilingin bili. It's quite expensive. Maybe you should give us examples of. Yeah. Maybe it depends on whether you lose weight or gain weight. And for now, even if you're going to eat healthy, sayi chakula zimi aribiwa sana. So, to me, I can advise each and every person to just go to the gym because the food that you're eating and suggest that you kaitukwa yumba. Kwa sabuna patakama nenguwa shenda kwa mbiokule, una patanguwa shengine, me dunguwa imde inafura. Kwa mbiokule, ota melon, ota melon sii na actually lakabisa. So, una patanguwa. Diyo nipua kukula iso the best food and the right food, but still you need the gym. Nia yu. Ima kwa waka ut at home. Yes, maybe online work out zili wakotuna wakotuna wapatia. Una traina pukuwa nyumba. But the right food maybe like in the morning you can take kaka sava, arrow roots and unguwa shengi. Unguwa shengi sweet potato in English, in English. Yes, so that's a kind of food that you need to take. Maybe kwa nituwa ataku gain weight and as a kunya like one glass of milk during the day. In the morning, yes. Muya ataku gain. But muya ataku lose weight, you don't need the milk. Either milk in ya umbalile umbalikabisa nansukari unafuotumia only honey. Kwa kiswa iluwa tumia asali. Asali, asali. Yes. What wachana nansukari? Yes, sukari, simzuri sukari, by the way, nengi yanga immediately kwa body parts. Sugar, sugar nafuotumia, by the way, oi unafuotumia na taketime. Mafuotumia doi form, cholesterol in a taketime, but sugar nengi yanga immediately, directly. Yes. Even for us for bodybuilding, unafuotumia unneza muwa avoid sugar kabisa. Ju sugar na inaku jange na aribu masu. So na patakamoli kuna masu, ina aribika. Yes. So instead of sugar, try honey. Honey, yes. Na asa sosis of maybe natural sugar? It's only honey maybe with a... But na lingana pia watu kuna hila pressure kutumia, maybe kitu kama inita glucose. Okay. Glucosa it's best pia nipwa kutumia. Lakin ina lingana pia na healthy amtu. Yes. So, other than the food, let's go to work out in here. I am good enough nesenda. I'm just saying, I have the money to go and work out. Yes. And I plan to work out maybe in the morning, I'm a junior. Maybe chakulagani na faku kula pre-workout and post-workout. If what you want is na amtumia and I lose weight. I'm gonna lose weight. Maybe asubuia before, like two hours before to the work out, maybe if you want to go to a work out maybe two hours before, you can take maybe like black tea or strong tea ini kuna honey. And then maybe with a little of fwa and duma na kido gungu ase. That is an energy giving food. Ita kus idea pale kwa work out. But not immediately like two hours before the work out. And then you need to take a lot of water. Unaitaji majimob for endurance. Yes, because even in our body it's a 75 to 70 percent of water. Yes, unaitaji majiming isana. Yes, kumuli. Aya, uyuni mtu mayana lose weight. Mtu na gain weight. Mtu na gain na fahu kule kamae. Modia kumuli boil maybe with a young wash amandoma na glass of milk. Yes, amuna shake vitu kava Like a protein shake. Yes. You need to eat well. Kawana jwa ataku gain weight. I have read several places in asemanga two bananas are enough for you for a work out session near like an hour. How true is that? I cannot say that is very true. But if you combine with a lot of water kukulia majimingi meshika kukulia majimingi doku lezo mandizi. But mandizi pekiake you can't advise. You can't advise. But he's an energy giving food. The energy giving fruits as in fruits, seafood ni fruit ni matunda ni ina energy. But he suggests hatimutuakulia bili pekiake atindu when the work out is wule kitu ingine. No. Yes. Okay. And so that is maybe one of Ujjatwambia post work out to me say ma asubui for a person who is losing weight anakula stronti, asali, kamae, kamae whatever. I end a gym work out for two hours maybe one and a half hours. And then a kule ni ni after that. Then after that utu kuna crazy appetizer. Yes. But you need to take just a small portion maybe of like cereal, foods like kata ata maharagu ni mizuri gi there ni powa like black beans such kinds of food maybe white meat white meat ni advisable kidogo na maybe like chicken breast lakinu si kule mafuta mafuta zaiso zaiso vitu. Kamae ni sabaki. Kidogo tuwe kidogo. But during night as in night time mufau yukule vile unafu uchukue either fruits or vegetables na fruits yu ma sea maenbe, sea dizi bizo vi tuza laika zina kupatia ile as in energy usiku unafu ukule kitu kama uta melon mostly na don melon vitu kaiso zina kusidi anapia kutonap kutonapiyu fat iwa belly fat sana sana Yes. Ukilala wakatumelala unafu ulaida vegetables usiku kule pii ile ugali ugali unafu yamki asubui by the unafu amki asubui asubui it's very advisable to eat ukula ugali kula vizuri lecha kula ugia kula sapa ikule asubui sapa kula vegetables maybe with a kind of fruit usilala empty stomach maybe with a one glass of water pii ila unafu amaji juku na tu na shikangu na kadi usi juku kadiaks juku watu kadiakarisu Yes. So uneza shiku anai usiku kusabi anili uku dry iwa throat is in a function vizuri ukuli. So uneza a lot of water pii usiku lakini sii mingisana kidogo laiku one glass uki anakulala but uneza vegetables and foods usiku usiku. Yes asubu yam kia food and then uneza enda wakat after wakat kujo kule portion kidogo sasa idu that's why we need nutrition and kwa diki a diet and then after that you need to enter the gym because kia kula le mesema zime haribiyo kala Yes. So uneza mtu muhine ana lose weight what about mtu muhine ana gain weight mtu ana gain is post work out post work out after nini yes we ana itaji kula itaji kula kama ni brown chapati na kuku ama samash Ataki kula a kule healthy sii kula di kule chipo en everything and all those things it's healthy sii kula to yes me to eat healthy yeah. So I think from this to me gather that other assumptions you're not supposed to go to the gym on an empty stomach Yes you're not supposed to but then at night kula less potions at night Yes yes in the morning kula as much as you need to eat kula kula subu i kula kula vizuri kula vizuri because you need that energy juna pati anga kula vizuri bai dato kia jaribu Just try this kula subu i vizuri during the day una pati anga kuna energy kule bai ziwe mtu kikula subu i kule power truote deutokuna energy adosta kia i jaribu but if you kia stomach empty kia to empty yes and I think another assumption in me People think that it's unusual what u kwen da gym ku gain weight. It's not, is it unusual for people to go to the gym to gain weight? Muntu wakiski amtun enda gym, you think that? An enda kuluz. It's automatic. Most of the people na ganyangani kwen na kuluz. Te omanu kipata, mutu mebi a kuthili kwa gymana uli zango. Onafanya nini. Onafanya nini. Adwili kwa fitu. Onata pato kwa pwa umei kwaivi lakini kwa restru. Unapata mebi utu ukwa smarti. Unapata hida ukwa na high blood pressure, malo blood pressure. Meshika izu mo u gonju u gonju na shikawatu. But u kitrain na patanga. Kama smarti kuna patanga utu anza kutumi zile nihela. Kama weni unatumi ezi dawa za skari zizu u gonju za skari. Unapata guna acha u kitrain. So training is for everyone. Siya u lemitumu anata kunda kuluz weight. Na piya anata kuluz weight u engin na kufanga moralizu. Unapata anatuni mkubu asana. Anapata hana ile kari gyakwenda gym. Unapata anatuni na pata kwa rodimu pati ya kadiya gym. Ano na nga ni go na baba vibaya. Kwa sabani ile kari gym. But he o she needs to come to the gym. Yes. So I want to give you a few scenarios. Like for scenarios. Now that Tusha established that kwenda gym. See it's not as cheap and keeping fit is not as cheap. So I'll give you scenarios. Maybe cycle late your life. First of all, stand yana mtoko kampas. Mi nkoko kampas. I want to keep fit. Maybe find time to go to the gym and eat healthy. Ile gitu pengi na na kosa. It's pesa. I have so much time. Wato kampas okuna so much time. But I don't have enough money to sustain your lifestyle. Sawa-sawa. We can't keep fit. Kwa nga nga kwa. Keep it in mind, that akuna time, but not enough money to go to the gym. So ono na pata nga. Just keeping fit kuna kitu kama kukimbia running, morning run or evening run. Kuna kitu ingi ni ito angwa skipping rope. You can't skip rope. Ie upi una keep fit. Kuna zile simple wakurza boto onesha leyo. Une nafanya wukiwapale home Une nafanya wukiwapale nyumbani Na kunakitunir na se manga For us we have a package Ya waluwa so waku home We train them online Online training we charge only 15 1500 per month And we train you for 3 days in a week So na patanga wuku home Tuna kutrain bando Stila wuku apale campus Unali patu only 1500 Tuna kutrain Unali patu we go online We go online We can teach them what is online We go online So you can use your form in time But maybe you can invest in home work outs Ya, home work outs And you can built the machines I think it is very healthy But it has very good health Maybe it can be done at a $100 metre kwa naile, unapatangam tu anedimita sim kondevile kwa sabzile bito nafanya nafanya short distance iwa itangwa ana aerobics, siya aerobics, nian aerobics so inakupatanga iile naji kiasi, na tumaso kiasi ibu kibiyo kwa milima, na reba vitu, na kibiyo naso iwa itangu pati at least muili kiasi, unapige prezaps iyes, nows that kama umeshinu kwa visa hiya, sasa tu meto kwa kwa mtu akampas mtu akampas, ame ma liza shule kwa jubi ya ke mii bia ko in the early 20s, 24, 25 let's say ana ane salary around 40,000 sasa ame pata pesa, me kosa time how can that person maintain a healthy lifestyle maintaining a healthy lifestyle you need just first of all to take care of your diet what you eat, it matters a lot to that because that one is 70% us is only just give you like 30% so first of all you need to watch, you need to eat and the other thing, how was the course of 45 minutes 30 to 45 minutes enough for training na kama wazi pata time ya kwa enda gym wneza enda gym closer to you wneza tukwa nambia instructor, mbia kutueningi online kama COCC, juu kwa round maybe kuna round gym wneza na tu wna muambia ok mi wneza ni guide a gym sasa wna pata hei that akwa nakutumi anga video naka mbia, during your free time maybe kama ni 45 minutes kama 40 minutes you can be doing this iyes akuna mtu wneza co sata kama ni msiku iyes akuna wneza 24-7 kuna ni msiku muo ya ala pata na kama 40 minutes mtu wali 20s a mi wneza familia so maids bia gai, maids bia girl wneza familia wuko noa toto salari mi wneza kamibi wuna chesia wuko 800 but now you have a family and more needs how can this person stay fit and maintain that healthy lifestyle situation dine nadiki change not easy but it's a nice question so that one lazima JK lazima JK kwa mix kama anta akwa fit kwa sa fitness is all about even in your mentor iyes because you need to be fit here in your mentor so that you can be able to handle your family naka mtu akwa unfit pia kwa kili Uke naga jb mtu choka yut pisa wana ita futa laka ni bada utaputapesa wana ita ji kwingi akwa mazoesi so you need that fitness do wese kwa endom familiar kwa vizuri kwa sabu ukiwa wume choka sa ana wana kwa paskapia na asira napata na amdu ya nga za faniakitu muke leleshi laka ni wa katu menduka faniak zoesi at least 2 maza kwa fit mentally, fisiko wana pata nga wuna calm down boi wneor na se mango azitu wana asira sii uo te wana tiza boxing sana Kamu hati nitu vizuri, onati, maybe machu onati ngina ni nisi o boxing vile, una patanga, una kuatu kukokalm, unko chinitu kabisa. Yes, because your mentor, pure mentor luko fit. Yes, so he needs what she needs, work out. Sana sana aponi work out. Work out. And I touch. Kuna fiziko work out. Kuna fiziko work out. We don't have a train. Yes, na tu onesha lei. So we talk kia pukuni. We talk kia pukuni. Tu me trokako, maybe 30s, 40s, sasa tu me fikakwam tu ameritaya. Umeritaya wewe, umerlisha familiaria yaku, kuna mashamba kila maali, kautambin diyo ako, ukuna haria yako, like you're good. Yes. Yes, but sasa ume anza kwingeile stage ya, magonjwa zina anza kukiki. Very true, very true. Pengine ya utaki kwen daku work out. You think, una jua waza e wakshaze eka. Kuna i mentality ay, I'm still okay, badomini tijana. Yes, true, true, true. Wambi e wana fawende wa work out. Sasa iona yuna handu laji? Sasa kwanza hiuna patakama jimi, penye tuko fire fitness, tu kuna waze wawili, kuna mojako 78 years, kuna mungina ako 68. Tuna tri nao, na hawa wana wana fraya sana, juyanini, wana semoage gundua mazwezi wa kwa wadogo. Ingewa sa idea sa easy. Equally. Umeshika. Yuna pata muntu, mzee, ako 78 years, tumbe kwa uku, na najiwe tumbe kwa uku, baroma gondja ni mingi. Sana. Meshika. So laki wana palasai tu mama sa idea, ama ame lose weight, na sa ii ana tembea. Jupia li kwa na shina na gari. Is what advisable kila sa, kenda kwa duka gari, kenda wapi gari. No, you need to work. Samzee kama wana itaji ku tembea, kwa dogo, like 300 meters, na tembea. Ani asi shina kwa gari. Yama anakuja kwa gym, ana ride bike, eida na work, kwa treadmill, ama na functions, kuna fisiko, seze zemzen zatrinisha. Lakin ni before zeki, sasa wala kwa 50s, early 50s, ama early 60s, you need to train. Kwa sabu, uki zeki, kasi lasi mo tembe na fimbo bine, na shika. Nandi wana patanga, watu wana kwa outside country, Kenya, wana sii Afrikansana, wana patanga wazungu, wana zega kwa 70 years, buta kwa ball strong. Jwa ali gundua mazoezi, aki wama dogo. But sii sii badua pa Kenyans, tu konila kili ya gym niya, wana shika, buta waka u tei gundu wama pema, ita tu sa idea ozeni. Sii wala zembe na bebe chuma, uro tume sema, is not a must, you go to the gym to carry weights. Yes. Ya, sos tu mefanya scenario zote. So umtube tei mananzak, you are in campus. Uki wama zei, you will be a very healthy person. Yes, as long as you are training right, in the right coach. Yes. Okay, nice. So nezatwambia, maybe some of the packages you have at fire fitness. At fire fitness, we are friendly, at 2 kovila expensive, tu na chaji tuve, tu na chaji online, tu na chaji 1500 per month, 150 per day. Those wala wana combine aerobics and weights. Ya. Amma, tu kopiana boxing, training is only 1000 shillings per month, na tu kona karate. Training, boxing. Yes, tu kona karate, it's only 1000 shillings per month. Sure. Yes, and then it's only 1000 shillings per month, so it's only 1500. Combine aerobics and gym 1500 per month. Na wala wana weight lift pekea 1000 shillings per month. Ah, yes. That's a very nice package. Yes. Very nice package. Ya, so, um, nezatwambia, mali watu, nezawapata social media before we get into the next bit. Ya. The fire fitness, your online videos. Ya. Ya. For those people who want to work out at home. By the way, you can follow us kwa Instagramt na jita fire fitness 001 yun Instagram fire fitness 001 kwa Facebook na jita fire fitness center. Ya. Fire fitness center yun Facebook page and then YouTube page na jita fire fitness Kenya. Okay. Fire fitness Kenya. Alright. Ya. So, umetwambia, something to do with planks, right? Ya. And a plank is not the easiest thing to do. Yes. It's not easy. Yes, ya, 2-year-old man, anetwad, George Hood, he set the new world record for the longest plank. Guess ya how long? 8 hours, 15 minutes and 15 seconds. 8 hours. Yes. You can barely do that for one minute. Mimimu ya one minute. Nenoma. Nenoma. So, I have a challenge for you today. Yes. To not take out set a record ya a circuit. Yes. Ya. When the other, the other simple exercises, we will also challenge your team about finding a plank. Planks. But for now, we will find ya ya 2-year-old man, Nawao, who will set a record for us. Yes. I might also try. So, let's go quick time 2-year-old man, for how long? Let me shout first of all because you can't be like bigger planks. You can't achieve off-guard. Off-guard. Stretching, stretching. Ha. Are you ready? Yes, I'm ready for planks. Yes, for the planks. Yes, I'm ready. So, you want to see how long kuch mose. Baraza moses. Baraza moses. Yes, even if to make aneza last. Tajaribu. Atupigaribu. Ya ya. Jiseti kwanza. Jiseti kwanza. Ya ya ya. Jiseti, jiseti, jiseti. How many minutes? I don't know. It's up to you. Kutawana. Ha ya. Maali penyentawana umecho kia. Here we are. I'll tell you. I'll tell you niki anza pukawana. Ya ya. Ghisha niki iti. I'll tellwhat you. Kwa ni kukaredi. Tume anza. Go. Ha. Ha. Ha. Ha. Ha. Ha. Ha. Ha. Ha ya. Ha ya. Achan1. Ha ya. Achan 1. Ha ya. We are at 10 seconds right now. Ha. Ha ya. Ha ya. Ha ya. Ha ya. Ha ya. Ha ya. Ha ya. We are at 36 seconds... Kwa chuki chokao to ampie. Junime kaya bi la kupiga ko wa hiniwa. Tatsumil, paysa nizari wa 3 minutes, alafu ni tatsuma. We are at 56 seconds now, almost 1 minute. One minute. Kwa? Shukosa? Kabisa. Nimi kua kwa 2 pikosa. Uma choka? Bado. Una nakamota choka in how many minutes? 3 minutes. One minute, 20 seconds now. Nesh, una taka challenge. Aye, same yo. Asawa, asawa. One minute thirty-two seconds. We are at one minute forty-five seconds, forty-six, forty-eight, forty-nine, fifty, fifty-four, fifty-five. Two minutes. Two minutes. Watcha tu mochi ya two minutes. Baidiwe watcha tu ache. Two minutes. Ya apunisa. Two minutes. Five seconds. Two minutes are yes. We weee. Two minutes. Five seconds. Me ni mo yeses if anya thirty seconds. It's torture. Like I said, kuch mo se akona timiake from fire fitness. We will also be giving them the same challenge to turn out alas how long. And we will be doing the demo of simple exercises that you can do from the comfort of your house. We are taking a short musical break, but we'll be back. But before we do so, we have a comment. Yes, kuna amelita shinda. It was Tim Mwangi. And he is saying, umingili wa tuwa kampot kuna pesa ni kutumiha toji. Ish. Iwa nangili wa kusubasa. Isho basa ni pesa lako. Pesa lako. In any case, it was just an example. Calm down. No bad blood. Ya, no bad blood. Steve Mwangi, no bad blood. Ya, we are taking a short musical break. Don't you go anywhere. You need to learn about these exercises.