 Welcome back. Welcome back. Thank you for staying with us. My name is Stephanie Ayeta. What an incredible interview Sakwa had there. Now we're moving on to Marta's health and today we want to talk about physical and mental wellness. And for this particular conversation, we're joined by an expert. He's a fitness instructor who goes by the name Brian Odiambo. I thank you so much Steve. Glad to have you with us. I thank you. I'm glad you guys have me here. Okay, awesome. Okay, maybe introduce yourself a little more than what I've already introduced you. Well, you called me Brian Odiambo, but I prefer being called Panda. Everyone knows me as Panda. Okay. Yeah, but Brian Odiambo is my official ID name. So that is good for people to know, but when you say Panda, everyone will know who I am. So what that you're associated with? Yes. So I'm a certified fitness trainer. I'm also the founder of Fitipanda.com. Fitipanda.com is a home workout website where I have subscribers come in, sign up, and work out with me live from any part of the world. Okay. Yeah, so we work out on Monday, Tuesday, Thursday and Friday at 6 a.m. is African time. But I leave the link up to 24 hours so that if you're working out from the States, you can get the workouts at 6 a.m. your time, which is 2 a.m. here. But still the goal is to help people with consistency. So I've been doing this since the coronavirus pandemic time. And yeah, it's a bit different from the physical aspect of fitness, but it's the future of fitness. I promise you. So because this is very unique, we're used to, you know, that's where we do training. So yours also my aliens are with the pandemic. Yeah. What do you see the need? Were you doing physical before and then you decided to move online? So what happened is I used to do physical, but I used to focus on groups because only because of logistics. I mean, you can't have a client in let's say Rungai, then have another client in Rwaka. It's crazy. So what I opted to do was find a way of reaching as many people as possible at one particular time. So the corona pandemic to some extent was like, I wouldn't say a blessing, but it was a blessing for me because it made people realize that you don't really need to go to the gym to work out. You can do it from your home. Out of 10 people, how many people want to build muscles? Only one probably or zero, but everyone needs to be healthy out of 10. And you can achieve fitness and help by just walking every day, jogging every day, skipping the house every day. If you do that every day and someone goes to the gym once a week, the person who walks every day is so much healthier. Because everyone is judging fitness based on the outlook, like physically. What you see now, you build, you think not everyone who's slim is healthy. Not everyone who's big is unhealthy. So that is the aspect of it. And what I realized was I was doing free Instagram live workouts. Mondays, Wednesdays and Fridays during the pandemic. And I could have up to like 400 viewers working out with me consistently. So I thought, why don't I just make a website whereby people can just come and sign up as much as they love working out. I also want to be paid and I have to pay the bills. So it was an aspect of it. And I continued it. So it was an eye-opener and an expectation? It was an eye-opener. It was an opportunity coming up and just grabbing the opportunity. And they're so far so good. And that is the future of fitness. Now you see everyone is using an app to work out. You don't need a fitness trainer, but fitness trainers are very important when it comes to motivation. So even if you, Steph, you can motivate someone to work out every day, you are a better fitness trainer than someone who cannot do that. Because the reason why people don't achieve their fitness goals, body goals is because lack of consistency. The lack of motivation. And lack of motivation. So when you have someone to push you, then it makes a difference. To push you eventually becomes a habit and you don't need them anymore. Okay. All right. And this also opened you up to the world because now physical only limits you to Kenyans. But now you have people, as you've said, joining from abroad. Yeah. So now the other aspect of fitness with panda consultants is I have private clients who I work out with every day. Like they have schedules. I have a class at eight, nine, 10, 11 up to four. And they're from different parts of the world. I don't have any Kenyan clients, unfortunately. Or for the private classes. For the private class. Because they'll say, why would I give you a thousand shillings per session when I can pay 3500 for a gym? Unfortunately, that 3500 for a month, they go to the gym once a month. Yeah. But there are people who really appreciate fitness. They want that motivation and they would pay you anything to be there for them. Okay. So someone can actually do this full time. This is my career. This is the only thing I do. Wow. Yeah. Amazing. That's why the right person to talk to us about now, fitness. You've said, you've clearly said that a slim person, come on Mimi. I'm not the most healthy person because that's an example. Yeah, that's an example. A big person kind of can be healthy, but we think otherwise. So tell us a little bit about, you know, the myths that we have on being fit and what it actually means to be fit. The first myth is that people think that you have to work out for hours to achieve, to be healthier fit. Okay. The second myth is you have to do strenuous workout for you to, workout does not have to feel like a task. That's why I say the first thing is this, you have to understand that if you put in 30 minutes every day of skipping or walking or jogging or just doing some push ups, it is, it can go a long way. Do you know why? Because we shouldn't judge you physically. Like if someone sees me, they say, you build, are you fit? No. Whatever happens inside the body is what is most important. You know, your heartbeat rates, your digestive system, your cardiac, there's so many things happening when you work out in your body that if people understood, trust me, no one will need to convince you to work out because anyone who's working out consistently right now, 10 years from now, they'll be very grateful that they started. That's why I tell people, listen, even if it's free, just find a way of working out because your body is all you have to, and the less you do with your body, it digresses. That's why people in the old age, Unapatham 2 is 80 years and they look so much strong. Why? Because they're still going to the Shamba, they're still doing something, they're lifting something. But us, if you meet someone who's 30 years right now, they look so tired and frustrated and everything. It's just because they don't do so much with their body. The body can take so much and you need to keep it as active as possible. So basically the work that's to do now, it's like an investment for the future. It helps when you grow old. That is the perfect thing you say, this is an investment because one, you have to buy time for yourself. If everything remains constant, that means if you don't get hit by a car or you don't fall from a bridge or anything, if everything remains constant, the people who are working out right now have a higher chance of enjoying life later more. You want to play with a kid when you're still at 50, at 60, you want to go to the football matches. You can't do that if you have back pains, if you're feeling lazy, if you're too big, you know. So my advice for everyone is do something with the body every day. Trust me, it will be better. And at the same time, you don't have to, right now on social media, working out has been made to be like, it's so complex. It's working out is so easy. If you wake up in the morning, do 20 startups, 10 push-ups, 10 sit-ups, you're done with your work because you've worked your shoulder, you've worked your legs, you've worked your heart, you've worked so many things. 30 minutes and you're done. So 30 minutes for how long? Five times a week? No, this is the thing about working out. There's nothing like too much working out. If you work out too much, your body will tell you and then you'll stop. When you stop, that means you've worked too much. And when you stop, it means you're being your body. So what I advise people is even start with three times a week. It's fine. Benefits of working out three times a week and five times a week might be different, yes. But the one thing that is constant is that you are healthy, all of you are healthy. That's what I'm saying. We might all go to the gym, but not everyone will build muscles and get a six-pack and everything, but everyone will be healthier. Everyone who goes to the gym will be healthier because your body is moving. All right. Okay. And what do you think about, what's your take on the gastric balloon and the, you know, the some drinks that people take to at least slim, you know, in line of being fit or if you're big, then you, you know, to avoid the tasks and work that comes with exercising or gymming, what do you make of that? All right. I'll start with the, with this. If you had started working out earlier, you would have needed to take all those things. Okay. Secondly, how safe are those things? Lastly, when you talk to, you take those things, what do you benefit from them? Okay, you lose weight, but then what happens to your other aspect? What happens to your mind? What happens to your energy levels? What happens to your confidence? You know, so there are these, there are green teas and everything you see in China. People live for so long. The life experience is, is high. Why? Because of their lifestyle, those people work so hard, they move so much and they eat right. 80% of your health is determined by what you eat. 20% is your fitness. So you, I see people working out so hard, but their discipline in the plate is, is insane. And most of the things that they eat are unnecessary. I will tell you this, you can survive your whole life without bread, without milk, without sugar, without KFC, without coke, without fat, you can survive. But now, unfortunately, unfortunately, we have triggers that make us feel like those are the things we need, but we don't need them. We buy KFC because it's bougie. You'll be seen as someone who's doing well in life. It's insane. You don't need KFC. Okay. But people buy it also because it's, it's good. You, you feel right. I mean, it's tasty. That is the thing. What do you mean it's tasty? If you eat, if you eat, if you eat chicken, well-cooked chicken, it's also okay. Yeah. And you'll be fine. And it's so good for you because it's good proteins. It's the right amount of fat and everything. But anyway, the other thing about the shortcuts, I call them shortcut, because people also go for procedures. True. Yeah. People of Gansaji. Yeah. And it's good for you. I mean, if you have the money, go for the procedure. It's good. If it's safe, if there's no sugar, it's good for you. But at the end of the day, when you work out, one, one of the most important thing that happens to you is there are some hormones that are produced. Endorphins. Yeah. Feel good hormones. You can't get that by getting a procedure. In fact, you'll have time to heal. Or if you have your green tea, you'll enjoy your tea and everything and lose your weight. But would you prefer to have something that hits your full body? Something that makes your bones stronger? Something that makes that ensure that your digestive system is always okay? Something that makes you feel good about yourself? Do you know the feeling you have when you accomplish a fitness program? It's insane. Tell us a little bit about that, because we're talking with one of my co-hosts and he was telling me about how it boosts the energy levels just by doing exercise. The things that people don't understand about fitness. The only way I know that I've finished a program and succeeded is when I achieve a certain thing. When you work out, the hormones produce. According to research, it shows that people who work out are happier than people who don't work out. Secondly, research shows that people who work out in an office set up, those who work out often are more productive than those who don't work out. All right. And also research shows that those people who have embraced working out as a lifestyle are less affected by other things. They are so confident in themselves that you reduce conflict. What do you say? Do you know that if you work out, you don't become tired? You're less tired? Because if I wake up in the morning, right now I wouldn't know because this would be my lifestyle for all my life. But if you used to not work out and start working out, you'll become more energetic as the days go by because your metabolism system in the latex phania, your rate is going up. I'm still losing some weight if I worked out in the morning. Yeah, you get it. So working out, benefits of working out, let's say, psychologically and physiologically, it's a lot compared to physically. Physically, automatically I'm a rip. And you can rip, you can use supplements to rip. You can go for procedures to be fine. You know, you ask someone, what is your goal? Me, the first thing I ask you as a client, what do you want to achieve? What has come to my mind? I have a wedding in four months. I need to cut. I need to flatten me. You need to check your dress. Being the person that I am because as much as I want to make money from it, I also want to really be honest with you. You cannot achieve losing 20 kg weight within four months when it took you four years to gain that weight. It cannot. It has to be very intense. You have to stop eating and that would be so intense. Sustainable working out. That's why when I see people trying to work out on things they see on social media, it's crazy for me because these are recorded things. Someone has done this shoot for all day. Yeah, you know, and they are very unnecessary. You see someone doing work out with their elbows. Why will that help you? I mean, you have to do sustainable work out. That's what I tell people. Get a right program for you. That's where you need a fitness trainer and then follow it consistently. Out of 365 days, if you work out for 250 days, that is almost four times a week, you're set. And then you will never have to worry about a wedding in four months. Because you have been prepared your whole life. It's your part. So what you need to do is make fitness your lifestyle. Once you make it your lifestyle, you'll be shocked. It stopped becoming a task. People feel tired working out. It's not. Trust me. It's not going to the hospital to pay bills when you could avoid it. Even a doctor gives you a medicine and tells you, okay, incorporate it into some work out. Yeah, true. Why do you have to wait until you have to go to the hospital? And I'm not going to jinx it. I can't remember the last time I was sick. Wow. Amazing. And to be honest, I put it out to working out. To keeping your body fit and everything. A lot can happen to your body, but if you really work out, trust me, you'll never regret. So would you advise that people work out in the morning as compared to the evening? No. There's no right time to work out. It depends on the energy level. Why I prefer for you to work out in the morning is because you're very fresh. It's a perfect way to start your day. Working out in the evening, you've been through a lot. Probably someone has ruined your mood and so much. But again, if someone rules your mood, the best way to get back to your mood is working out. And we want to come to that with connecting it with mental health. So how would you say working out helps? Mental health is a bit of a tricky conversation because first people don't want to talk about their mental health because they're scared of being judged. And trust me, everyone is going through something. Now working out in connection with mental health comes in, like I said earlier, when you work out, what is the problem with mental health? Is it, it can be depression, it can be anxiety, it can just be feeling low. And it's a lot of things. But trust me, when you work out, the releasing of the endorphins, the good feeling hormones, those are the things that can improve your mood. So when you're depressed, for example, you're so much into thoughts, for example. You can't think, you can't make decisions, you might get into addictions and so on. Working out has been proven to release the endorphins. So that is one thing, that alone tells you you need to work out. I've told you that the people who work out more are happier compared to the people who don't work out. And that's scientifically proven. The other thing is, when you work out, you clear your mind. You know, when you, like when you're doing something you're so focused in, you even stop thinking about the rest of the things. So when you work out, you're always in that state of dyseuphoria, you feel good, you feel confident in yourself. When you complete the workout itself, you feel so good. That alone might be a small, it can be an hour or 30 minutes, but it's so much better than you being depressed or have anxiety the whole day. You get it? Yeah, so mental health cannot be cured with one completely, but it can be managed. It can be managed. And I'm coming from a space where I can actually tell you that fitness literally saved me. Apart from it being my source of income, I was in a space whereby I didn't know what to do with life really. I really didn't know. And every time I couldn't do whatever, anything, it was me at the gym. And that is the place I felt so confident, so I felt so good. And that is the place I've thought about the idea of starting my own business, starting my own website. That's the place I felt, I'm confident enough, I can do this. You see, so especially young people, they suffer with one of the worst things they suffer with is lack of confidence. And it drops down. You lose your confidence, you want to be angry at people around you, it's your problem. Yeah, you get into something that will take you away from it, you get into drugs and everything. It's a struggle that only people understand one by one, but I can tell you, if you pick working out, you're halfway there. You're halfway there. And it's such as shown, so many people have gotten out of addiction, out of mental health issues through working out. Okay, because it takes your mind off things. And the side effects are always positive. Okay, you want to take drugs for your mental health issue, it's fine. But for how long? And how many people can afford those drugs? How many people are suffering mental health and can actually talk to us as psychiatrists? Working out, you don't need to pay the gym, run, skip, do something, vent out through that, the energy that you use, gradually before you know it, you are out of that deep. And people think it's a cliche, but really, it's very important that people embrace working out as a lifestyle. Initially, you talked about some basic exercises that I recommended, push ups, C taps, and the other two that you mentioned, but does it cut across all ages, among all body types, because some people are big and doing that can be a bit strenuous and be the push ups and what not. So what would you advise? The beauty about working out is that, especially body weight workout, home workouts, is that you don't need equipment. Secondly, when you use your body to work out, you have the freedom to do the advanced level, the people who advanced, like for example, if I do a start jacks, if I do the start jack, I have to move my arms and jump up and down for as long as I can. But at the same time, an obese person can still do it, but in a variation. These are modified versions of it. So first of all, understand what your goal is when it comes to fitness. If your goal is to achieve a certain body type, be ready to put in work for over four years. Be ready to sacrifice you what you eat. The other thing is understand your energy levels. What time do you prefer to work out? Stuff like that. But what is consistent is all workouts can be modified to fit in all genders, to fit in all fitness levels. Those are the most important things. There are women who can deadlift the same as men. They are exceptional women. There are women who can bench press as men. There are women who can do burpees as men. There are women who take part in crossfit. It's more of a habit, repetition, aggressiveness, progressiveness, and all that. So you don't have to worry about those. Just start. First start, and that's why it's important to get someone to guide you. Get a fitness trainer. Say, fitness trainer wants me to pay him 10,000 a month. For that you don't need to buy something else. When it becomes one million because of your heart problem, you could have avoided that kitambo by just getting a fitness trainer to guide you for six months and then move on with your life without the fitness trainer. So understand what you want from fitness. Be very realistic. Just like setting your goals, smart goals. Just be realistic with your goals. Give it time, measure your goals, and be very honest yourself, and should be fine with fitness. But your goal should never, I advise people, your goal should never be to achieve a certain body type. Your goal should be to be consistent for as long as you can. Because if you're consistent for a year, whether you like it or not, you'll see a major change in your body type, whether you like it or not. As long as you're consistent, that's why I tell people, let's do a hundred days. Don't worry about whether you achieve your goals or not. Just do it for a hundred days. Let's see what happens. And 50% of those people will live there with fitness as their lifestyle. They will never want to stop again in their life. All right. And the people, I'm talking about my kind of people, the slim people, who do not take fitness seriously because after all, I don't need to lose weight at the end of the day. But you said fitness should be a lifestyle because of health. But at the same time, when you work out, let's say I'm this size and I don't want to become any slimmer than I already am. So that would mean that I'll reduce weight or I'll be slimmer than that. So how do I go about it? Again, like I've said, know your body type. So if you're slim, you don't have to do so much cardio because cardio will help you burn more calories. You know your body, as a, let's say women, women need 2000 calories a day to have a standard body weight. And men need 2500. So if you work out a lot and lose like 500 calories, now you lose more weight. So you don't have to do the cardio. You just have to do like your push-ups, just to tone your body. You have to do your squats. You have to do your bridges to tone your back. Like women want to have a certain back, a certain tummy. So you do your abs workout. Eat right, do your abs workout. You will achieve that. And again, as long as your body is moving, trust me, you're gaining, you don't have to lose weight because if you look either way, if you're slim and you stop eating, you'll get slimmer. If you're slim and you lose so much weight through cardio and everything, but then there are workouts that you need to do that will not be so much into you losing your weight. Yeah, if you do push-ups, you'll just have a well toned arm, shoulder, chest, you know. If you do your bridges, you'll have toned glutes, quads, and that's it. So if you see me doing my cardio, trust me, I'm either an athlete or I really want to lose so much weight or I just want to have a different level of fitness. If you see someone not doing their cardio, but they're working out, lifting their weights and everything, they're just turning their body. So trust me, there's something that can work for each and every person. So my producer, I'm going to ask you and I'll say, the slim people up there, I'm going to cut out your stretching. I'm going to cut out for some reason, I don't know why, but now for the ladies that still want to, because also building muscles, there are people who don't want to build that because they want to be, I mean, feminine, you know. Amma, you don't want the, what do you call them? The calves. The calves, yes. So is there a way to still do squats and not have that? No, listen. Why men are masculine is because they have certain chromosomes in them compared to women. Women don't have those. So for a woman to build and become masculine, they've used, they're either bodybuilders and they've used supplements and stuff. But as a lady, as an, let me say normal, for lack of a better word, lady, there's no workout you can do that can make you so masculine. Those are myths and that is why I'm saying there's so much information going around, but you don't know what is true and what is not true. So what I advise a slim lady to be, from my point of view, is this, if you do your squats as a slim lady, you'll only turn your legs. Squats are for your quads. There's no way you'll do squats and your arms get masculine. There's no way you'll do push-ups and your legs get masculine. So what you need to do is just use your body weight workout. You can lift some weights and that will just turn your body because you're building muscles. You know that as a man, I will build muscles and become big. But as a lady, you basically, that's what I call a turning. So there are workouts for ladies that are very good for their specific body type and there are workouts for ladies who are big because they have to do their cardio because they want to lose weight, they have to eat right and so on. So just know, get a fitness trainer who will guide you through it and I promise you, you'll never regret it. All right, amazing. So and with age, now if, I know we're in the youth station but we have one older, an elder person young at heart, can they also do the same exercises that a young person can do or also, does that also require you to know, to have a fitness trainer or know a particular type of exercise that they should do? Yeah, so like I said earlier, the workout that we do in Kenya, all body weight workouts are done all over the world, they're standard. So the only difference is modification. If I do an advanced version of barpees, a 45-50-year-old should be able to do a modified version of it. They're always modified. That's what I'm telling you, fitness trainers are very important because they will guide you through that step but there's no particular age for stopping working out. Yeah, because I see people who are even 60s and they're working out religiously and they're okay, but those are people who started a long time ago. That's what I'm telling you, you want to be that person 50 years from now. So just make it a lifestyle. Make it a lifestyle start now so that when it reaches that time, it doesn't become a shock to you, you have to change. But their workouts, even for the elderly, yeah, you know, the workout will sit it down, they just raise your arms, they just raise your feet from sitting, there's always a modification of the workout. So no matter what age you are, as long as you have your healthy to a certain extent, you can be able to always work out. Yeah, of course, under guidance. Okay, what about you said that 80% is on the food, 20% on the workout. So what foods should people stop eating? I'll say this and my emphasis is on sugar, sugar, wheat. I'm saying do this, eat in moderation, eat whatever you want in moderation. But if you can avoid sugar, if you can avoid wheat, you can avoid unhealthy fats, you know, you don't need, up to now I can say it, you don't need to eat pizza. You don't need to eat pizza, really, you don't. But it's a staple food for some people maybe in Italy, and they're okay with it, and they've lived of their life on it. But understand everything in moderation, your body can, as long as your body has got a balance, there's nothing in excess or nothing, the people who are who have a bad eating habit, whereby they don't want to eat at all, or they eat on the top, they're very thin, anaerogistic. Yeah, I think that's the word. Yeah, that is still, but they're thin, but they're still unhealthy, that's not a healthy way of living. And why is that? Because they don't eat enough. So as long as you have balance in your body, the right amount of everything that you need, then it should be fine. So if you want to have your cheat days, have your pizza, okay, but take it in moderation. How can someone eat pizza every day? I don't understand that, but, well, everyone has to eat their own. How can someone want to eat KFC every day? Unless it's a habit. Do you need sugar every day? No, you don't need. Do you need soda in your life? No, you don't need soda in your life. So now we talk about it, and it's 10 years from now. So many people are going to hospital because of sugar. It comes back to haunt you. Haunt you. So as far as nutrition is concerned, I would tell people that get an expert who's an expert in nutrition, and they'll guide you through what you need to eat. And nutrition also is good when in compared to workout, when you want to, if you want to gain weight, you just eat more calories. Yeah, if you want to lose weight, reduce your calorie intake. But like I said, if you can avoid the sugars, the sodas, KFCs, just leave them. Eat, cook at home. You'll be shocked what you change with your body. Cook at home, pick up your food, and now life can be busy. But if you can do your mail prep, cook on Sunday and store them through the week, it will be good for you. Okay, amazing. Before we come to a close on this, I want you to talk about those that are going through you know, therapy, you know, some people are told now to go and exercise a bit when you're going to back problem. So what sort of exercise do they need or does that also? Now that you have to need a specialist. Again, I come back to it. What is the root of the problem? If it's not an accident, some people just have back pains and muscle pains just because of lack of activity. There are people who eventually you see them. Initially, they are sitting upright, then all of a sudden they're bending. It's just a lifestyle. You're so used to sitting in the office the whole day and everything. Eventually, you develop back pains. That's why I tell people like, if you're working in an office, work after every one hour. Just you're in a computer, after one hour's mama, walk around, come back. It's very important during your lunch break, work around the office and you'll feel better. But when it comes to joint pains and everything you need to visit a specialist, that would be better because you don't want to make it even once. But the back workouts you can do at home to strengthen your back. The goal of working out is actually to strengthen your body, your bones, your back and everything. So again, start early, start now, get a fitness trainer to guide you and you should be fine. Okay. Speak to that person who usually says the best excuse for most people. I don't have time. I have the eight to five job. So exercising, seriously, exercising an attacker but seriously. I would tell these people that how important is your life? Is it that your work is so important than your health? I think about it from that perspective. Okay, let me give you the benefits of working out that people would think and say, oh, I need to work out. One, working out improves your sex life a hundred percent. So when you say that, everyone is like, so what? It improves your flexibility. Okay. Improves your stamina. And that's for men and women. For the women, I can say this, I hope, the women who cannot, let's say, be on top for long. And that will be a deal breaking relationship. Don't be shocked. It will be that some men will be like, okay, so you can't be on top for long. Maybe I could get a better partner. You see, you don't have to lose the love of your life because you can be on top for 10 minutes. That'd be so sad, right? So you have to marry someone else because you have 10. So what I need you to do is, one, if you do your squats, you get stronger legs. You can be on top for more than 10 minutes. Okay. Two, when you work out more often, you appreciate your body, you feel more confident. Now you can, do you know that people who cannot even take off their clothes in front of their partners. It's sad. It's very sad. The other thing is flexibility. There are people who cannot do certain things that their partners love in terms of position and everything. Working out can help you. And lastly, when it comes to sex, stamina. I'm not saying you should last for one hour. I mean, some people say that's exaggerated, but still, you don't want to last for three minutes. Yeah. So working out can improve your sex life. Secondly, working out improves your creativity and productivity. Entrepreneurs, people do business and even at work, there's so much frustration that the only thing you want is just put on your gloves and go punch a bug for like an hour. And trust me, you'll even forget about that incident. So think about your life in this aspect. Your life becomes better with working out, even if you're earning a million shillings a month. Even see, even the richest people work out. You really don't want to put in work for that. And trust me, if you work out now, you'll be better. You'll be better at your work. You'll get your promotions if you want. And you'll keep on improving in life. So it's an all round thing. Working out, so 90% of our problems. Okay. If you put it like that, and you know, I'm just laughing on my ear because they need to ask you, you know, after the interview is done, because they're PG and above. Okay. Yeah. So to wrap this up, what would you want to say to someone as a take home for both physical and mental health, just putting it all together from all that you've said? And this is a comment. Oh, that's my comment. Okay. So I would say this with a very heavy heart that start now. It's not even a cliche. One, make working out your lifestyle. Just every day, do something for your body. It will help you, the mental health, in so many aspects, because the reasons why we have mental health issues just start from things like confidence, things like lack of self awareness and stuff like that. But working out really keeps you aware about what you want to achieve, how you can achieve it. So one, make working out your lifestyle. Two, be as consistent as possible. And most importantly, don't quit on yourself. It takes time. Just be patient with yourself. Start now, start slow, and I guarantee you, you'll never regret it. 10 years from now. You'll remember that you should have started. Wow, amazing. Just a personal question, Kando and Ahizi, do you get just ladies coming on board just because they want to see you? Of course. Most fitness trainers, but it's, what can you call it, it's an excitement. People get excited to see you. Within 20 days, they're bored. So you need to have the right motivation. Yeah, so for me, the thing is I always try to create meaningful relationships with my clients. The extent that they trust you, and once they trust you, and they're so glued to you, now they can believe that you can help them with the transformation. And before you know it, they achieve their goals. As a personal trainer, my biggest achievement would be to see someone work out for 100 days straight. I'd be so happy. And most people are doing that and that's the all you can achieve. After all, how many ladies can you entertain? Not so many. You're just one mind. Yeah, please, yeah. Okay. Web, can people get you as well? Oh, yes. You can follow me on Instagram at pandamukano. You can also visit my website, fitwithpanda.com. And on my website, you can get my numbers where you can contact me for private sessions and consultations. All right. Thank you very much. Should I call you panda? Call me panda. I appreciate that. Thank you very much for coming on board and sharing. These are amazing insights. Thank you so much for having me. Okay, all right. So this has been the health segment with Panda, who's a fitness trainer. I hope you've gotten something from the conversation. Now we're going to take a short break and then Callomy Vow is coming on board with yet another interesting conversation. Don't go too far. This is why in the morning.