 I have kids, I'm 29 years old. What else should I say? So, bidi ko stacku kwa yo pointia. You want to university to study fitness. That's a whole other thing. I didn't even know that. Prior to university, I didn't even know anything about fitness. I wanted to go to university honestly to have fun. My parents had to be to do law, medicine, all those things. But I deliberately chose something that has recreation. I'd never even heard of it before because I wanted to have fun in university. Initially, I actually wanted to do hospitality. That was my first choice. So, when they called me for this, I wanted to change it back to hospitality because you've given that opportunity when you're called. But then the chairman of this course told me that we'll be going out, we'll do camps, we'll do games, we'll do swimming and fitness and that's what kept me there. Because I've never done this before. And it sounds like it's going to be fun. So, that's how I ended up in that course. I think I always wanted to be a journalist all my life. So, then there is Bear who took up a career out of something as simple as that. How was it, Pil? It's been amazing. I fell in love with fitness in secondary and university. When I realized that it's actually a solution to so many things. I loved being on the preventative cause of things rather than for example, I learnt about how people acquire lifestyle diseases and all those things and how people can prevent that by living a healthy lifestyle. So, that's what made me fall in love with it. I can help people not even get to the point of going to the doctor and getting prescriptions and all those things. So, it's been amazing. It's been beautiful. I've really enjoyed it. I've never regretted choosing this path. It's been very fulfilling. How does your day look like from morning? How does your day look like? Well, it depends because fitness is, you can either work in a gym, it's very all-round. You can either work in a gym, you can either do just classes, you can do personal training. So, I major mostly on personal training. Every day looks different because of different client timings. At the moment also, right now, I'm working in a gym in Westlands called HitZone. It's actually a new fitness concept. Guys, can check it out. It's in Westlands and West Fast Flow. And I conduct classes there as well. So, every day looks different. So, you have clients that come purposefully, for sure. What am I doing with my life? I think you had asked me a question that I probably want to answer on here. You had asked me if I've ever tried working out. I'm sharing because it brings me to the next thing I want to ask you. How do you handle students like me who sign up for classes because commitment level is bad? It's one thing. I usually tell people that we struggle with commitment because number one, lack of the right motive of doing this. Because when you get into a fitness journey, most people may come in just like I want to lose weight. That's the most common one. I want to fit better into my clothes. I want to build muscle, whatever. Those are amazing goals. But then the motive also matters the most. And that's what I'm majoring on right now. Because now, what will fuel your commitment is your motivation to do this. Because now that's also another big thing, lack of motivation. Because lack of motivation needs to lack of consistency as well. So, a deeper motive would look like I'm working out especially as a child of God. I'm working out to be a better steward of my health. Because this body belongs to Christ, belongs to God. Jesus died for this body and I am required to be a faithful steward over it. And it is my way of thanksgiving to him when I'm taking care of my body when I'm stewarding my health. Another thing is also, you have people that you love in your life. You may not have kids yet, but you have loved ones and you wouldn't want them to go under taking you to hospital paying hospital bills because of something that you would have had control over. You have kids you don't want to play with them for an older even when you get older you'd like to run around you don't want to be walking on without walking stick as you grow older. You want to grow older stronger and how you grow older is so dependent on how you take care of yourself now when most people feel like they're young, I'm okay, I don't need to do all these things so they're moving well but then you see how you age is dependent on how you take care of yourself now it's like you're sowing the seeds of of your older self so the motive really matters that's what keeps you committed. I think may I had now that you're talking I think may I had the wrong motives what was my motive of working out because that's a good point you've raised the motive of working out but I think my motive of working out was that I wanted to do this flat tummy and to do this of course I'm a woman and you're a woman this shape so you keep squatting and you keep do those things work? let me just ask for the benefit of my curiosity in terms of getting those gold achieving those hips if there's one thing I hate even with my bad fitness habit is this kanyama kana hanging especially when you age and you become a mama there's a way that this nyama looks bad for sure they do for sure like workout programs are constructed especially when it comes to personal training according to your goal it's literally an exercise prescription so if that's your goal I'm talking about motives but motives they fuel your goals goals are still very important it's okay to want good aesthetics it's okay to want to look good it's okay to want to look tighter it's very okay and it's good to have those goals so those goals they are attained by a very specific programming I may not need to do with certain goals so it does work people do get results but then results are also gotten by consistency because if you're in and out you're working out once in a week and then you work out again three weeks later the goals are not going to come so that's why again the motives are very key so that as much as you have these goals you're not just working out because what I've seen also is that people may work out but you see it should be a lifestyle it should go beyond the goals because fitness is not just for aesthetics aesthetics is the bonus actually is what I would say because as your consistency you'll just start to see wow I'm changing my body is becoming tighter and when you have the right motive even stop thinking about it even stop thinking about the number on the scale because it's for a bigger purpose but then as you go along people start to tell you wow you look so much better like you look really good these days because you've stuck to it because of the motive that was fueling you you've mentioned that and it has brought me to the concept of dieting how important is dieting especially dieting and nutrition in terms of keeping fit very important I don't like using the word dieting because many times a diet is how it has also been communicated is very restrictive in terms of you can't have this and this it basically strips you of everything you talking about me I don't advocate for diet because many times people fall back from a diet experience and let's say because diets also very short lived most of the time the prescribed diets are like do this for one month remove everything for one month and you'll be good and after that one month for sure you may have lost it you may have seen some changes but then after that one month subconsciously your mind was missing that you couldn't take and subconsciously your mind is just waiting for that one month to end and most times people go back even add more weight than they did before the diet so I don't like prescribing diet so what I normally do even in the program that I run called Fit for Papas is we let go of things one thing at a time if you struggle with sugar you can challenge yourself 2 weeks see how it goes see how your body can actually do without it and most of the time what I've seen even in my program is when people take up I call them healthy lifestyle habits because you don't want it to be short lived you want it to be a healthy lifestyle a diet is not a healthy lifestyle it's just short lived then you go back into this cycle you add more weight you go back into another diet that's a very unhealthy cycle I've seen throughout my years so if you just implement one healthy lifestyle at a time you just give yourself a duration of one week no sugar the next week I may cut out wheat because now you're trying to train your body to bring it under subjection the bible says that your body should bring it under subjection that your body is not supposed to dictate oh I'm craving this even though you're craving it you don't need to have it nutrition is very important because your internal organs how they age is dependent on what you're putting in it because food God created food to be fuel it's not just supposed to gratify our taste buds food is actually meant to fuel our bodies as we do our daily activities so when we take in the wrong food when we take in junk food then you're fueling the body wrongly and over time your inner organs begin to deteriorate and you begin to see this as you grow older so you start to develop funny diseases because your organs have not been getting the nutrients that they need to age properly or even to function properly so nutrition is good not just because someone has goals but because on the long run it's meant to be a lifestyle how long have you been a fitness coach I've been a fitness coach since my third year in uni which was 2015 because that's the first time I got to work in a gym that's the first time I got to do my internship in a gym in Westlands then from there till now there's someone who probably thinks who probably sits down and they imagine that fitness is not is not very serious have you met those people of course yeah everyday how do you handle it I tell them about it like many times why people would feel that fitness is not as important is because we are not as aware of how important our bodies are people get aware of how important your body is when you get an injury or when you fall sick and all of a sudden you can't do things well so I usually say you need to look at your body as a gift because it is it's a gift that God has given us to walk through this earth with and you can't operate outside your body no matter what you do you stuck with it so how you take care of it is so key it is directly related to the quality of your life because fitness has so many benefits including boosting your immunity so falling sick is not as often and even when you do you recover much faster than someone who does not work out because your immunity is much stronger so I try and tell them to be more aware of the fact that your body is a gift it's a gift that God has given you if you are not taking care of it you are the one who is going to suffer for that because when you seek or when you hurt you can no longer move the way you want to move you can no longer enjoy your loved ones the way you want to so I just encourage them with that that has brought me to this aspect of you being a female trainer how do you handle how do you handle the packs of being a female trainer in terms of a lot of people I used to seeing male instructors or male coaches there is now this aspect of you being a female coach it's a good question because when I got when I first entered into the fitness industry it's true it's very male dominated although right now there are very many female fitness trainers coming on board so how I handle it just by doing my best basically because the narrative is changing there are more fitness coaches being seen now in a gym like right now you will probably see more male trainers but then most gyms now you wouldn't miss now they are even increasing but yeah you wouldn't miss a female coach so it's been interesting that it's had challenges of its own but it also has advantages of its own because we also have clients especially women who only want to work with a female trainer because they just feel safer that way so yeah it has its packs and that's one of them that's one of the advantages amazing so how many clients do you have a day how many people do you handle a day deep like average like right now I have this program that I'm running that has how many participants and it has like 19 people and then now we have the group fitness classes in Westlands classes vary it's a start up classes are really varying from 5 to 10 then personal training about right now about 3 mostly I do online training so like oh no actually 5 actually because 2 others that I've taken on so how many is that because I work with all these people in different aspects in different scopes like for the program for example that's a whole different thing for the hit zone thing that's a whole different thing and for my personal training that's a whole different thing so you might you might realize that in a day you have like 5 yeah you would say that like that I interact with on a daily basis maybe roughly so let me just understand something you do basically physical workout or you also do theoretical something yeah I love to well of course it's majorly physical because that's what they've prescribed for but even as I take them through the physical I definitely talk about the theoretical because we also have clients who ask you questions and it's good to ask those questions like why am I doing this what type of food should I avoid and all those things so yeah I definitely have to educate them and tell them this is why you're doing this and again it also fuels the motivation because many will ask you those questions because they also want that drive so the theory part is very important as much as the physical is what people come for so yeah nice nice so I think it's because you're doing something you love yeah so it's because I'm thinking if I was helping like 5 people to continue one day but that's on a light note talk about fit for purpose yeah fit for purpose is a program that basically targets the body of Christ and it helps children of God to become more aware of the fact that their bodies do not belong to themselves our bodies belong to God and because of that we are called to be faithful stewards of them to take care of them because we'll be accountable for them when Jesus comes he's going to we'll be accountable for everything he's put in our hands whether it's finances, whether it's people whether it's our bodies so fit for purpose equips the body of Christ to be literally fit for purpose to literally take care of the body that God is using on this earth for the purpose that they have been called into because we are going to walk our entire life with these bodies whether you've been called to missions or they've been called to arts, to music whatever it is, you cannot do it outside of your body so fit for purpose the aim is to help believers, children of God to take care of their bodies to steward their health as they've been called to do that John 2 says that beloved I wish above all that you may prosper in your health just as you're so prosperous and so that means God desires that we are healthy so fit for purpose helps to fulfill God's desire also in your life because he desires that we are healthy Jesus would not have taken the steps on our back for our healing and our divine health if health was not important to him healing is such a big thing for God because he wants us to and so when we are taking care of our body we are actually partnering with him to steward that health that he already paid for on that cross but then when we are not taking care of our bodies and we are just taking in whatever we need whatever we want to eat all the sweets, all the junk it's like we are we are not aware of the grace that God has given us in terms of divine health it's like we are trashing I think this is like we are trashing that grace like we are saying whatever you paid for it but my body is mine so even when we are taking care of our body you are actually giving it back to God you know as a living sacrifice because you are like it belongs to you I am giving it back to you you dictate how I eat you dictate how I move so it's a form of giving it back to him you know because it belongs to him amazing amazing I remember believers welcome to the program of course it targets it does target believers but they are welcome we are saved in the process nice nice nice so how long does the program take the program takes 3 months only 3 months yeah so every Saturday we have a physical class session during the week my clients students my people they have the workers that they do during the week we have a community group on telegram where we post how we keep accountable accountability I'd like to just see for a minute is really really important in a fitness journey because that's also another thing that fuels consistency when you accountable to someone and that's what's important to have a coach whether it's personal training whether you're doing group classes but it's very important to have a coach or someone that you're with in the journey because now this group is majorly for accountability that you're not walking alone people who are waiting to see if you walked out that day that people waiting to see how you're progressing in this program so that has really kept people coming and kept people consistent consistent in working out because of the accountability aspect of the program as well so it runs Mondays we have a different we have a workout constantly for Mondays every Friday there's a Friday challenge during the week there's something they're doing 3 months and we're good maybe I'll now get motivated to train not maybe you're welcome thank you I might actually I'm getting convinced that Lord is speaking to you I tell you how did your parents take it when you said you wanted to do fitness training I privileged that I've had really supportive parents they had their questions of course because they had never had about it also like I mentioned Alia my dad especially wanted me to do law in Muikabaraki University but when I really when they saw my passion for it they've just really been supportive like since I got into uni even when I was called for the course we went for them we went with them for the meeting but they told us about what the course is about and they offered it if you love it then it's okay so they really supported me until today I'm sure they're watching even right now thank you good parents thank you you've mentioned the area I wanted to there's something I wanted to ask why is it disappearing why when it comes out when it comes out I'll tell you about it but now the aspect of family is very important do you have like policy for your clients that sell their family approval you know the way we go to the hospital and they say do you approve something so do you have a policy probably what are some of the policies you work with I don't have that I don't have such policies because many of the clients that we get I mean that I get are adults or young adults so most of them are like this is my decision I want to be fit I want to be healthy so maybe the only policy that I would have is maybe if you've had a medical history because there's some workouts I would require you to go to a doctor if you've had a medical issue maybe for some time so that you're cleared out for working out that's very important in fitness because I've worked with people with very many different conditions especially being in the personal training aspect of it and it's very important as a coach as a fitness coach to make sure that you don't have any underlying medical issues that may compromise the fitness journey or that also may put them in in danger so that you just know what exercises they should do or not to and also that applies to injuries as well past injuries or just stuff like that because now there are movements that you wouldn't need to do so one of my very important policies is that if I know you've had an issue maybe I don't know there are just many many issues these days whatever it is if it's very important let's say arthritis or something because I've worked with people who have arthritis diabetes or recent surgery things like that you need clearance to begin your workout so clearance that's a policy that I have probably as you talk about policies your clients need to have what are some of the other requirements that you look out for like from the client in terms of now you've said health is very important medical report from a doctor is very important so if I was to come sign up for classes what are some of the things you'll require of me I would just require you besides that besides having because most of the people right now that I'm working with I know about them already so like if it's a totally new person number one is that I would tell you there's normally a form that I give people it's called a fitness assessment form so they usually feel that form and that form has all those details it has your age what work you're doing how long you've worked there how sedentary is that work all those medical issues are listed there so you take this any so I require of that normally I require for someone to feel an assessment form and then now we'll do if it's personal training we'll do a physical fitness assessment now to gauge where you're at your beginning level how many pushups can you do like that just helps us to form a starting point so I would require of the client to feel that form I would require of the client to definitely have comfortable clothes and shoes no so proper shoes proper shoes are important actually because they cushion your knees from impact when you're working out I would require water what does proper shoes mean because proper shoes is relative for me proper shoes might be dull shoes for you proper shoes might mean sport shoes but then there's someone who is wondering is he raboniko naso or is he naso? I get that a lot actually that's a good question proper shoes are like this sport shoes and if you go to buy sport shoes some of them are actually even written inside FOM F-O-A memory foam sport shoes because they have really good cushioning at the where your heel is so those are proper shoes for working out sport shoes yeah meskia ni sport shoes na dold shoes na dold shoes and then you know sport shoes also built to have grip more grip on the floor so you're not constantly sliding and whatever when you're doing the movements one of those things people wear what are they called I don't know on the knees okay those are not really necessary there are knee wraps or knee bands that normally help people if they've had former knee issues or they have like the knee joint is prone to get hurt easily or it's not as stable so what knee wraps or the knee bands help in is they just stabilize the joint but many people who use them often are people who lift heavy because heavy weights they can put a lot of load on your knees so when you wear them they just cushion the knees but it's not a major requirement so we just come with our sport shoes pants and we're good to go comfortable clothes workout clothes and water what is important that part is water if you have a problem with drinking water drinking water I also have a problem with drinking water like a lot it's a hard one but yeah what are some of the challenges we've experienced as a fitness coach in general as a female in general well some challenges are you know as a fitness coach there's a lot of trust involved people are literally putting their bodies in your hands quote and quote so there's the journey why you get to develop trust especially when it comes to personal training and that's you know that takes time sometimes and that's one of the challenges another challenge could be when I just joined in the fitness industry is before it was not as you know like it was not as what can I say like like people would just become fitness coaches because you know I'm strong I can lift this weight so I can train you because I have the muscle I've gotten the results so so the education part of it was not as emphasized as today so when I joined in and so many times I would be quote and quote like a threat you know in a gym like I'm working in so like if I would if I would really concentrate on clients then it would be eh you're trying to steal our clients or something although that has really diminished these days thank God another one would be challenge yeah I think that's it like just building your clientele this stereotype maybe in the gym and all these things because now these days I I love to look at it on a very positive skill because I love doing it and also like there's so many changes that have happened in the fitness industry for the better especially for female coaches female instructors and trainers yeah probably someone is seated somewhere wondering how affordable is it to do fitness oh man like you can even work out from the comfort of your home you know as long as wherever you are with your body you can work out it does not have to be expensive if you can't afford a fitness coach you mean like a personal trainer because yes personal training it's pricey you know but then again health is wealth you know it's better to spend your money and becoming staying remaining healthy moving better then in the long run spending your money with doctors prescriptions and hospital appointments because we didn't take care of our body you know so I would say it's very affordable it's affordable for anyone if you may not still have the money maybe to maybe subscribe for a gym or a personal trainer then there's so many other options I'm telling you this day is like you can get a program that you can do at home that trainers coaches who are willing to train you from the comfort of your home who are willing to just prescribe exercises for you and just maybe have a talk with you once in two weeks or once in a while once not once in a once in a week or once in two weeks there's so many different packages so you don't like finances should never be an excuse for not for not working out at all there's so many options and that's why I created this program as well feed for Papas because it creates an avenue you know for many many people and the price is also super subsidized so it's worth the investment honestly like you're investing in your health you're investing not just for you individually for even the people that you love affects everyone around you and it affects also your Papas that God has for you so yeah it's very affordable yeah depending on what you want to depending on what you want to prescribe for amazing amazing so I don't know if you you've introduced the aspect of the simple exercises we can do at home so I don't know if you want to demonstrate some of those today I am ready we can stand up yes we can alright so you've told me we were talking before and you said that you once worked out once upon a time yes once upon a time once upon a time okay so we'll start with the most basic exercises in fitness and one of them is the squat the beautiful thing with our squat is that we actually do this every day when you're picking up things you know people pick up things the wrong way one of the reasons actually people have back pains knee pains is because we are engaging our joints especially our lower back and our knee joints because you've not trained your body to do this movement the way they should do the way it should you've not trained your muscles to be engaged so for example when you're picking up things from the ground you should pick them up with your legs and not your back like that so we do this that's what a typical cage animal do so this is what I'll do exactly you see imagine if that thing is heavy how much strain you've put on your lower back so many people come to me that I have lower back pains of course there are many many other reasons for lower back pains including sitting for the whole day because now what squats do also they strengthen your bum muscles or specifically your glute muscles which is basically your bum bum your bum muscles are very key because they cushion your lower back when you're climbing stairs lifting things doing all those things so squatting you just take your feet slightly wider than shoulder width slightly wider than shoulder width awesome and then with your chest up let me turn this side so you can see me with your chest up you're just going to go down like that so when you're going down your chest is on your heel and not on your toes so you're not going forward you're going back so it's as though you're sitting on the toilet so you see what I'm saying it's something you do every day because you sit on the loo every day but then you just sit anyhow but it's like there's something behind you and you want to sit on it and then you stand up let me see you feet shoulder width with your chest up push your hips back weight on your heels facing forward and then you just go down one more time let's go awesome you can take it just slightly lower yes you're doing well awesome and by the way if you're learning to squat you can even use whatever that you can have like a chair or a bench behind you so for example if I have this chair if you're learning to squat the proper way you just go behind until your bum touches and then back because it helps you to shift your hips behind then you touch and stand up so even if you're home and you're watching and you want to do a proper squat that's a weight you can begin rather than starting here as you get the form properly 10 of those 10 hey Jesus let's try I'm standing correctly we can do it together guys who are watching so missama visuri good that's one very good that's two you're doing well keeping the chest up that's three get it up that's four come on six last 10s you can do it let's go six more get let's go keeping the form good job four last 10s good job very good two last 10s one last 10 grace good job how do you feel I have realized we do the wrong things yeah because we will just and I will feel I I will just be like proper form proper form is so important because now you're engaging the masses you're already breathing so that's one major leg okay maybe we can do an upper body walk out can we use this chair I think we can so on this if you have a chair at home you can just be on that chair okay from a seated position then get off then you just take yourself down and pull yourself up so remember how you had talked about the flubby lini this is really good for that with strong arms so now you just move forward off the chair then bend your elbow push yourself up with the elbow so what you do want to do you don't push yourself with your legs focus only on your hands and then push yourself up gimme 10 that's two is it normal that my shoulders feel because you see in that position already like your shoulders have been stretched out guys what number is that I don't know let's say this is 5 good job now I want you feet just forward so that your knees are 90 degrees that's better 6 good 7 good 8 2 more 9 so this should be working one last run and last one Grace good job so that's an upper body that's a lower body and an upper body walk out that you can do can you try some abs now yes people think it's only sit ups that walk out the abs but I'd like to change that narrative because the best ab workouts are actually mainly plank workouts that very many different type of plank workouts so we can try that Grace a plank looks like this just plank like this awesome that's good you already feeling the tension here exactly top plank already really engages your and also you're doing well Grace so you see so welcome so much to my program next one okay let's try that once again alright let's try it good so when you're planking make sure your shoulder, elbow and wrist are in line so I want your wrist to just come and then make your shoulders okay just slightly forward bring it up that's much better good so even as you're holding that you're already feeling the tension awesome so that's good awesome now I'd like you to try something so that's already another one so a plank can even be your finisher it engages everything when you have a strong core your movements are much stronger even on a daily basis you have better balance you just manuva way better and your core comprises of your abs even your legs and just basically not your full legs but mostly like the front part and even your back as well so when you're doing a plank you're engaging your chest you're engaging your shoulders so it's a compound movement so when you strengthen your body in a compound way then it gets stronger all around it because your body works as a unit so it's good to also do exercises that work with it that way like engaging many muscles at the same time okay so Grace we're going to do one last run one of my favourites is called a burpee have you had over it before? you're going to modify it so from the plank so you see you're here so now you just walk forward like that then small jump and then again you come down walk to a plank like that walk forward and then up can you try? let's try you can do it slide it okay this one you'll just give me five good ones alright one foot forward one foot forward can you try? although you can modify this even further very good very good and then you jump up so if you can't start with a burpee from the floor you can actually modify it on the chair so you see how we have this chair you can do an elevated burpee like this so it's like you're planking on the chair and then you step forward jump and then again same thing like that that one in your chair here in Aweza where? yes that's good then now you step forward now I just want to go back into the plank take your hips down exactly now from that just everything in fitness have to be straining totally because now you see you're walking your muscle it wouldn't be working out if you are not working one foot forward the other foot forward give me another one it's really good one foot forward jump up give me three last turns one foot forward jump up two last turns one foot forward jump up one last turn come on Grace we got this Jesus the last turn I cheated that one played me to go back good job how are you feeling? is your heart great up? you feel like your muscles are working but Grace this is just a few of the movements you can do at home this is some of the few things you can try at home I have been taught squats we've done squats we've done so what we were doing there are called tricep dips and we've done the plank hold and we've done the breathies it's a whole full body workout I am breathing like a tractor I can't see if I am looking at me from somewhere in this studio but you should have been here because today you work out tomorrow she asked for a game so I think this will be the perfect game to play with her tomorrow to remind her if she remembers the lessons but thank you so much for coming at least I have one thing now I can do and the night has motivated me to come back for more also you are welcome to the program so long as there I think one of the things I fear about probably getting into a workout workout classes meeting people who already have the thing going on and now you come and you are just beginning and you don't know where to begin from that's why most people fear to join gyms because they are afraid they will find people who are already so good at it but the truth is that everyone has a beginning everyone has a starting point this is your journey however my program has really attracted many people who are just starting out most of the times I get fresh beginner people and I've loved it but no one should fear joining a gym or any program because you'll be a beginner everyone was once a beginner I was surprised actually at how the people in gyms don't even think about it even those who are really elite they actually would not even there's no judgement because they know the journey infact when you see someone who's got in that they have a lot of respect for someone beginning because they're like it's been a journey they understand so they will show me love give us a pating shot tell us where we can find you on social media on social media you can find me in Instagram Diana Beth Fitness and also in Facebook even my pating shot would just be you are so precious your body is so precious and you need to see it that way you can't function outside of it you start with it until death do you pat so I just pray for grace for you to be consistent to be motivated and committed to live a healthier lifestyle for the glory of God thank you so much for coming thank you for the workout lesson now I have a few at least you have so if you do like 10 every day I'll be good to go that was Diana Beth a fitness trainer she's running a program called Papas where she just encourages everyone both male and female to be fit for Papas to be fit and good stewards of their body and of course Nimefundisha 1 or 2 and we are good to go Keshaw I am here with Valentine to remind her the lessons but don't touch that dial she's coming back with more