 Technology of has a plethora of tools and resources to track, monitor and manage various aspects of your wellbeing, helping you achieve a healthier lifestyle. Fitness trackers and apps can monitor your daily activity levels, meal planning apps simplify healthy meal preparation, hydration apps encourage water intake, mindfulness apps promote stress reduction, telehealth apps provide virtual healthcare access, mental health apps support mood management and online communities of our social support. It is clear that leveraging technology complements traditional healthcare practices and lifestyle changes for optimal wellbeing. Bringing this to us here in Nigeria, tonight we are asking how can we leverage techs to maintain a healthy lifestyle. Please let's say what you have to say by conjoining the conversation, send us an SMS or WhatsApp to 081 80384663 080384663 Let's hear from Mary. Technology. I am so happy about technology and we are so happy about technology as gone a long way. Actually, you talk about you talk, you talk about your YouTube and how you know you figure out your motivational teachers from there at your comfort zone I wake up and I went to mediate binaural beats binaural beats are being so helpful to me like in terms of meditation I just quiet in my mind and I'm just like wow There are a whole lot of people dedicated to you know their time to putting these things out there NOTE Ost superb Is it apple watch has communicating They went to drink water I think it is huge It's really, really big I'm so grateful to be witnessing technology Working time Oh no right I must say that Mentral బ్వనీనంటదల్ర్ల్పోకోకోగామారినికంట్య్నిలినిల్నిసిసాాకట్యకోత్స్రియ్నిల్లైలిదినికోట్పత్ట్న్. కిగలి Pfizer కినిక్ని కినండ్మకాపకతర కమobookరకేలాకో university కిఎసర్తటారటంమని నంనిలిని нашем V మంతూడ్ Ȭ మమినలెదా఍సమరి  Pictures                                                                to make fitness lifestyle and a part of our culture she's the founder of the excited living company a wellness company with a mission to create awareness and education to help individuals live a wholesome experience the excited living company teaches the seven dimensions wellness approach tochi has worked with several women to transform their physical and mental well-being through her life coaching and fitness accountability programs tochi is a passionate writer and she runs a column for the vanguard newspaper and here the beautiful the beautiful tochi kafa hi tochi hi hi hi that was nice to be here you ladies always nice i i feel like a member of the family yeah thank you for joining us thanks so let's get right into so we're discussing how we can leverage tech to maintain a healthy lifestyle so let's start what are your thoughts on tech and living hell lifestyle tech is here to save your life when it comes to healthy living i'll share from my personal experience in 2018 i moved from a part of legos to another part of legos and the first thing this new part was like if he's won and i had to use the leki express way to get to the gym where i was coming from the gym was like five minutes away so i thought to myself i'm just relocated i'm just moving houses i don't need that stress that moment was when i realized the power of tech to stay fit that whole year i did not go to a gym i used the apps and then it was a time for when they went shunt i don't know shunti and i use insanity for one whole year i was at home working out so the tech would help you with motivation also will help you with structure and definitely education i i'm i'm a big fan when it comes to healthy lifestyle and tech big fan big fan absolutely very interesting i'm a lot yes i did um so my immediate question is um i was reading earlier that the internet penetration in india is about five point four percent so that means they're about for five percent people that have no access to the internet let's not even start with people that don't even have a clue what healthy living is so when we're and but then it doesn't mean they could they do not need that information right they do not need to have them because you find out that most people that don't have access to these things you when they start to get to a certain age they their body starts to dilapidate and for you know it someone who isn't so old is looking so old right right you know someone passes on and you're not even sure like why it's too early and it's not because maybe they are not good people they're not trying to eat well but it's just because they're certain habits that probably they should have had and they're certain tools that they could have used that they did not use so in terms of you know bringing this granular and down to like the layman um i mean for instance i saw mickey pan the other day it was on his phone and he was just swiping what's up watching people state because i said hey is that mickey right okay i say wow okay so i mean the phones are there people are getting right right internet is going like it's spreading more so as it's coming the first thing that will come to the mind of a layman for instance is not oh let me go and download this period app but i don't even think it's the case for a layman i think it's the case for those that are not aware of it which is why a big part of my work is education when in 2021 i started an accountability group on whatsapp and the whole point was to help women exercise more frequently three times a week four times a week i had people from the us uk sign up to that program and the reason why they signed up i explained in my my copy that one thing that many people don't do with their work out is have a structure so my job was to use certain apps to give them structure so even those people they've had phones for a long time but they were not aware of the apps and introduced them to so it's wanted to have a phone but i think the biggest thing is as my work is to educate people on what this phone can do for your lifestyle you know so many people have the phone but are they really using it do you understand so yes we have at these numbers you just mentioned now i didn't know how you know how much more ground we still have to cover but that's not for us that's for the those that in the text space but yeah so education is the heart of well-being that's what i do mode is education is not just having the phone but how do you take it to those people is it a different approach it has to be a different approach it has to be it has to be um having simple conversations first they have to understand the need many people don't understand the need for setting things that's why you don't do them so at that level there has to be the the need being explained why you have to exercise why you have to eat a certain way why should you eat more more protein less carbohydrate and then stir up the interest and the willpower to then you know apply the the principles okay mary okay um i don't even know if it's a question or i would just like to hear what your thoughts are these days there's a lot of weight technology that has helped in terms of weight so we have the ovampic there's the gashvik sleeve you know i don't know is there a question now look yeah i'd just like to hear like what are your thoughts on that because um that industry as well is also moving rapidly yes in terms it also coincides with like beauty as well which is like the surgeries and yes you know so um what's what's yours taken general for that so um with everything around health and well-being i would always choose a a part that doesn't lead that couldn't cause more complications so i've heard about the ovampic but there's also a lot of conversation around the side effects so for me when it comes to bbls there are conversations that are personal you have to decide if that's the part you want to follow however i would always recommend not to we've seen so much on tv about the risk and honestly when it comes to weight loss it's education that is missing i've had i've lost weight before and haven't gained it back it's not a myth there's a science to weight loss some people might have different types of diagnosis though that affects them you know i've heard different stories of women that can't lose weight they try different things so they're going for the gashvik sleeve but anything that is not natural there might be complications so for me i would opt for the safest which is the lifestyle adjustment with nutrition calorie deficit we do all of that first then if that doesn't work find that it is what what is really stopping it from working then decide if there are other parts you want to take but for bbl is not really about weight loss it's just a curve here i mean it's also intertwined um as well i wanted to say i've lost my train of thought we'll come back to that okay we'll come back to that yeah i mean so my question is somewhat aligns with what mary was trying to ask because i was going to ask are there do you see any potential downsides or challenges um when it comes to relying heavily because from the way we're going very soon we're getting to that point where we're going to be relying heavily on tech to be able to maintain a um a healthy lifestyle so do you see any potential downsides or challenges i think the the potential challenges would be if you're not getting information from reliable sources right that's my that's my issue a concern so for me all of my most of my work i get from have a health i go to credible sources to research and find out the latest ways to help people manage their health so for me the risk is just random people coming and making claims that are not backed by science so my advice to all of us is research um go to credible sources uh schools we've known for many many years as they have had there's a in rest of pennsylvania there are many good good sources also go look for research papers that i've done actual studies on people those things will help you you know mitigate the claims that are out there because there are many claims i i agree with you on credible sources because these days it feels like when i just scroll through social media somebody this is a dream it is from nation over nation over and they're opening what's up accountability where people are paying 15 000 naira and i'm like wait what's going on you are now all of a sudden you're now a coach but what's important for everyone has an active word um brand brand but i think i i tell um people all the time you know you are sorry you are responsible for the information you take on so when you go on social media online there's there are different people that are making different claims i i as a weight loss uh consultant i never talk about losing massive amounts of weight in one week or in one month because i understand that it is going to put somebody else under a very restricted diet and most people that go through that process in less than six months many not everybody they bounce back because they do not understand the process which they've engaged we're just told cut this out cut that cut that if you starve you're going to lose weight absolutely but if you don't understand how you got that result you can't repeat it so after the coach you can't maintain so when the coach leaves you you are stuck again you're going back to the same thing you panel that money again so i educate on lifestyle change and also i say think of one percent improvement pretty step of the week or something not very well said actually yes yes okay i have another question but then let's go on a quick but when we come back we'll continue the conversation so if you're just tuning we're discussing leveraging tech to maintain a healthy lifestyle we taught you a couple please let's hear what you have to say remember you can join the conversation since sms or what's up to 08180384663 we cannot wait to reach from you so touch i was also going to ask if there are any recent recent innovative technologies that you've actually explored and you know you've used and you can actually attest to say okay and then maybe i should call them recommendations recommendations okay so for people that cannot access a gym i would recommend that you use the apps to work out at home but i find that many people struggle with using the apps so the motivation so you have to really shop around to see what works for you for things i can recommend i would recommend resistance bands i think they're very yes in some bands yeah because as a especially for women that are watching if you're over 30 35 you must strengthen at least three times well it's not the one you do your last yes yes so you must strengthen three to four times a week and a lot of people say i don't have to go to the gym buy the bands use the bands at home and you get you know some support well see let me tell you that yes yes i and that's why i went back to the gym right two months ago but it was not working what is not working i don't know so first i springed my i had an injury in my knee from cycling okay and after that healed i tried to go back to the gym and i tried so my coach was going to score score score score and i just couldn't bear the pain it wasn't i couldn't keep up me are you sure i maybe did so again something i teach is recovery if you have any pain allow it to heal in the time that you are because also when it comes to structure with exercise the problem i see is that people keep the same muscles consistently you would break that muscle so if on monday you're doing certain muscles then you can't do it on tuesday or rather it's best not to do it on tuesday so choose the muscle rest and then and you know innovative tools i will say is have recovery tools at home they say massage gone i have very good if you have any muscle tension you can use that to calm yourself down recovery is is a big part of fitness that people just overlook we're thinking of running we're thinking of jumping but recovery your muscles think of exercise as breaking they think of recovering as building both are equally important so i mean isn't just saying is that and i wanted to ask a question earlier before question came in right about you know not being able to stay consistent right um so for or those that already have some level of structure right in their workout routine so be it or you take walks every saturday morning or you skip or you jog or whatever what tips do you have on how they can then infuse because not me for instance i think there's a lot i try to do sometimes so what i learned was when i take the stairs i i noticed someone that i was taking the stairs and she was just crawling like a snail right you know she was like she just allowed me that's how i'm concerned i guess what i'm going to me you know jumping out like i said we like we need to get there quick quick quick morning early morning ginger so when i realized that most times when i try to do all those i'll get tired very quickly right so you have to pace yourself so what i didn't want to take the stairs that day i really did lots and then i realized that if i try slowly maybe i'll make it i guess who has been taking the stairs slowly for the past few weeks so my point now is i've been doing that but i've not been doing it with any level of structure right i just know that i need to do some physical activity to stay fit i'm one of those who put that um it's really easy for me to gain or lose weight right so i don't really need to how do i put it no i don't need to think too much about it the moment i want to lose weight i will just put in that intensive period for that period let me stop you that's what we want to change i want to change that i want to lose weight mindset i want you to think of fitness as a lifestyle the reason why you use the stairs is not because you want to lose weight it's because it's good for your heart health because it's going to build strength so let me tell you let me tell you how it works you're using the stairs because you want to build strength and because you want to improve your heart health if you do those things consistently weight cannot stay so weight loss being your focus is the problem and what weight loss isn't exactly my focus you just said if you want to lose weight you want to lose weight and no no no no okay i'm just saying so i mean that's balance so i haven't i don't think in recent times because i lost a weight recently so i just got my weight back so i i like it right i really like it but i also don't want to now lose myself and say oh because it's it can be it can be really robotic sometimes when you go to work you get to work you're in an elevator you're coming back you're in a cab you're home before you know it you know you don't right so what are you you want to find out so what how can you infuse tech into your daily life so you are already doing the things that you're supposed to do you've said you use the stairs frequently so tech you could have an app where there is a 10 minutes stretch during the day or five minutes stretch the nightie app is a fantastic app and there's loads of work out most people actually find the app crazy this is where i help them to structure it so but there are many apps that can help you even at your desk there are some 10 minutes stretches you can do as little as doing something like this side to side it helps it helps it helps so but the idea is that we don't want to go hours and hours and hours sitting down not moving our bodies it's not serving us and your body will not understand that you are busy it just responds to what you give it so i mean for me i just feel like tech i mean i think once one time i checked my app to see how many steps i've taken right and i was like this is too much pressure because now i now want to be that i'm like no wait why not even try out putting yourself under that type because it's not bad pressure pressure is good for us what is not good is consistent and overwhelming pressure but you see the pressure that we put on ourselves intentionally is good pressure it helps the brain to even tap into other you know yes so allow yourself say for the next one week i would not i would do seven thousand steps keep yourself like i must say seven times just say not not literally give yourself a number that's how you begin to put structure you don't have a structure and that's fine pick a number three four thousand i'm going to do this every day you will find yourself thinking of creative ways to achieve that and that you're going to start applauding yourself and the more you are the more you want to do it okay yes so test that first as it is with everything else right like they say consistency is key also having a goal helps you to work towards and you know you are working towards something yes so having that number would help you yeah we help you don't don't see as if i don't need tomorrow let tomorrow come today i have a seven k step to make or two k step let me just do that because i just that makes sense big big numbers and i'm like that makes sense so close to do even ten thousand steps today as long as you win the watch yeah before you know yes try try because it did i checked i saw my two thousand out of her what i think this test do you maybe that's another thing so that's another thing so maybe you sit a lot and so the only time you're doing that movement is when you're climbing the stairs and when you're coming down the stairs and you sit when you're in the office you're literally sitting the entire that's always on my sister you know that's why he said it's not advisable to sit for more than an hour at a stretch wow so one hour then move for a few minutes last last always sitting down so that that is what they call a sedentary lifestyle so even if you work out in the morning a good one hour two hours in the gym it's not even not advisable to sit down throughout the day so okay yes i i don't even sit down but i think it's more of the pressure of high heels and working right yes so that change of shoes always helps yes yes like i just had to see i've had pains for ages now and i just couldn't take it anymore so that that has also brought me to like recovery like you said yes taking time off the gym but i must say i i did have a bit of like withdrawals and drums because i couldn't sleep um my alarms were still waking me up at normal time so i will still be awake and i wake up i say well what are you doing you don't want to strain do you think have you ever have you explored workouts that like yogurt yes you you might benefit more from yeah i think i should i should go back to it but um like like we said there's that pump overload so i mean it's not i would never walk out pressing i never thought i would love it be a gym right kind of and you became one and then now it's like it happens you know now the body telling you okay you need to take another another shape and it's just like oh find me so these heavy heavy as a heavy lifter there are some yoga that will put you in the same space yeah even even more difficult to be fair because the whole point of yoga is intentional recovery yeah and it's also strength training yeah just with no weights but you're using your own voice generate all the energy it's incredible so try try a couple of them and see how that works okay you want to recover work before you hit the gym you do and one of the last question i have for you is what other areas do you think that technology hadn't touched that for well-being very interesting question very very interesting you have to think about because right now i'm enjoying so right if i think of wellness i think of fitness i think of nutrition i think of rest and recovery that's how i teach it and those three areas are covered i'm sure there's going to be more innovation but for now there's nothing maybe sleep if you get a sleep i think i'm not using the app as much oh i use the sleep app right and that's why my phone goes so at 10 p.m. it shuts down my phone shuts down awesome my phone shuts down not even the dnd one sleep there's a focus yeah there's an app yes i have that but then it's all it does is put it on dnd for me i'll see my phone my phone is down because i'm i wake up in between right so in most cases once i turn into ours i pick my phone and when my phone for like 13 minutes and then i go back so i noticed that and i noticed that my sleep pattern was just really messed up i don't understand using the i need to help me so when i pick up my phone something like i have to go through that whole process of trying to put in my past and it's a long i don't it's a deterrent yes i don't drop it and i noticed that i don't sleep longer at a stretch i think one thing i would like to just mention about that hasn't touched maybe a more fun community because i was thinking of having a community i would just challenge right now i'm doing a challenge it's called challenge okay and i'm saying let's do 50 squats the first two weeks and 100 100 squats next two weeks i feel like a an app that just gets us charged to get excited maybe that would be fun yeah not really compete because we don't need that kind of stress however just a place where you can you know see what i do and stay motivated chat up or maybe other things about life aside from fitness just something fun it can be quite serious well i think they should do um like AI therapy do you know that i was just going to say right i was going to ask touchy so two questions how do you think so right now everybody's talking about there's a whole there's a lot of things about AI what role do you think AI can particularly play in like um maybe personalize and personalize fitness plans right right you think AI has any role that it can possibly play in that in that aspect i think my challenge with fitness plans is that personalized fitness plans require some type of interaction so i'm sure in the future AI will develop to that point i'm sure it can the woman snapchats where you um you can chat with the person with the AI and i saw last questions i i saw some screenshot someone had posted about some guy said is a terrible person these are the things you have done and the AI was just trying to say you know what is fine people make mistakes and it was just so i'm not thinking if you're personalizing like AI therapy do you i don't know i think when it comes to such things people demand interaction i don't i don't know that AI will replace that aspect but i i know AI is going to help us in many ways but i don't know about that and with weight loss and what's it over maybe 150 women in the last you know year and the people want personal conversations they and sometimes it spills into other areas not just fitness i don't know how AI will take care of that but let's see what they do at the beginning of the conversation you talked about how you have begun education yes because i yes i agree um people if people don't know there's nothing you can do about it and there's no way there'll be any form of improvement as well but then i was also going to ask do you have any insights as to how technology can maybe improve accessibility to be held to resources or yeah health information so the the the challenge not challenge the way things are structured now a lot of high tech papers and you know research they are paid for so you might get the abstract page one so even on the have it i've taken maybe like six courses now it's not free they'll give you a page or lend this you get excited you click so just pay your 40 dollars 100 so by the time you pay that which is why we do it as i do it as work work so i had to spend more i keep spending money you know so for that you would get information but generic generic stuff you want deep insights you you might want to you know you might have to part with some money you might have to you have to part with some money i'm asking you for money every other day exactly for some thousand nine hundred dollars because researchers yeah it's their work of course it's their work it's how they also take care of their family so i have a question did you see how i was like i was just holding my friends um i think that was an interesting question you you asked um i'm good i want to expand it a bit more okay so when you're talking about i mean we know that tech is the future tech is tech is here to stay yes tech is here to stay and we love tech don't we yes i mean and it's i love that it's a generational in terms of you know even our hospitals although we still have a lot of ways to go um so my question is what would you say are the opportunities in the value chain for people especially in the lifestyle field right who are also i'm leveraging tech what opportunities are available oh my god there's there's so much i was looking to create an app for Niger meals like to grade our own foods because right now we're using the stats from you know not our foods so i wanted to have something almost of my meal plans are actually 100 percent Niger because this is where i live this is what we eat i will not be giving a meal plan that is that has it's almost a qualifier right i'm like you know how much it is so that's an opportunity for more of us to focus on everything nigerian how we can take care of our own people because a lot of the information out there is not for us also i wanted to i'm going to do it next year i'm going to shoot like um i want to see what foods are available in all parts of our country in our our stretch because we keep i i want time i wanted to try out being vegan and it was hard to find enough protein that wasn't animal protein but i've also researched a bit of the food from the north and from just and there's so much of other sources of protein that we don't even eat in the course yes do you think tech could try to no no no no so i was i recently came across uh my office of research and then we have so much food but we only eat rice rice and we only eat highly processed food why i was in the market a few days ago and i saw a fruit i said what is this they called it a berry or something like that i didn't know what they called it was his name that i couldn't i wrote it down somewhere i thought he said oh it's very good for high blood um to manage blood sugar all of that if you go to the food market in k2 they're they're not they're only having pineapple or something on on this side there's so much there's so much i saw one tiger fruit i had that last time didn't taste too good but i want to create that awareness of what we have in abundance in in Nigeria so i'm hoping to be the one that does it but yeah that's the way that we can use tech so create those things and they put them on the app or so you just reset the ability to say so yes there's so much we haven't done you know i mean it's not a mistake that we have to tell you it's really educated or so good but yeah i mean as it is with every good thing it comes to an end yeah but then before we go do and show you follow us on instagram at weishua africa you can interact with us further drop a comment and most importantly follow all our social media engagements and remember to like share comment and invite your friends and family to watch us and follow us touch it thank you so much for coming out to be here i mean we're definitely going to bring you we have to be you know thank you so much amala thank you amala i was good to have you not behind the scenes but right here in front of the camera yeah that's how i do producer by the way just so you know thank you so much mary as well if you miss today's coach here it is again fall in love with taking care of your body that's like period that's for you buddy jenzi i was trying to be jenzi okay well what an amazing show tonight make sure you enjoy your weekend see you same time next week monday have a great weekend bye bye guys