 3, 4, 3, 2, 1, and 5 5! Welcome back to my end of the morning That is a stretch routine Before we start working out We told you today is fitness edition And we have fitness enthusiast But they're here with us We have Ms. Samba Drum rolls for Ms. Samba Come here for To boom up people Because he learned by himself And then Zane's with Davo As a trainer as well So we tried to balance the sexes It's a man's world And a woman's world as well So let's do this As I introduced But before that Hilda Yes, good morning everybody So it's about time we get fit today Today I'm very excited For the very first time On the morning We are not sitting down In official clothes You know We're ready to jump a little bit Let's get ready for the weekend I wish I could get ready Like this for the weekend Anyway, yes So let's get ready for the weekend Let us know where you're watching us Go to New Phillip We can see you partly on Twitter Asante Sanna for your comments Make sure you do slide into our Twitter At h54channel Hashtag Social Friday Hashtag Why in the morning On Facebook at Y254 On Instagram Did I mention Instagram? Y254 on the squad channel Yeah, yeah, yeah On the STV channel 376 Signet H24 Star Times 54 African across County to county African across Please tell us where you're watching us from So we can give you a shout out Represent your county Represent your country As well So The main people today As I've introduced Zins to Anzena The ladies Ladies first Yeah, ladies My name is Brenda Samba AKA Ms. Samba I'm a fitness enthusiast By notes Alright And I'm also a trainer I train people in the gym And I also have a fitness company Basically what we do is We get contracts from companies We have a group of trainers That we work with So I have a partner Shout out to Alex, by the way We send our trainers To companies to go train For example, this is a company Right This is a corporation This is a corporation Yeah, you have employees So we send our trainers To come and train You're the employees, right? Right, today Yeah, like today Yeah So today we have gotten Pro Bono service Exactly I'm doing this Exactly Oh, yeah The name of the company Is Fit to Beats You can follow us On Instagram Fit to Beats Facebook Fit to Beats Alright Thank you Thank you I'm a trainer And I'm a trainer I'm a trainer I'm a trainer Alright I'm a Zaki Jami Alright I'm a midambo Yeah, my name is Zen Midambo I'm actually a fitness trainer By profession I'm a strength and conditioning coach Your camera is that one, John? I'm a strength and conditioning coach Specifically I do personal training I'm not best Somewhere specifically But mostly I do freelance training So mostly I come to where Your training at Or I can defy it To a specific gym that I know Alright, nice one So you're going to do home training Yeah, we also do home trainings Alright, you also do home trainings Carry what you have in the morning And I'm really looking forward to this It's been a while since I hit the gym My gym is like I'm a midambo I'm a midambo I'm a midambo I'm a midambo I'm a midambo I'm a midambo I'm a midambo You know what I mean I'm a midambo I'm a midambo And the side of town So here are some things you're curious about Yeah, before going for a walk There'll be one person coming through towards the end of the segment It's running a bit late It's interesting that Gideon talks about How men act In the quest Of trying to be great Powerful and strong They're ruining bedroom Clouds So we're going to discuss this later on But now, it's about time we get to know me somewhere in Zayn over here. So you said that you do freelance, you go everywhere, wherever your clients are. Yeah, I do personal trainings and also group classes in specific gyms. Well, the concern that people have is certification. Why should I trust you? What do you have any certification? What have you gone through? Why should I call you? Why should I entrust my health and my body to you? Yeah, exactly. The issue of certification in fitness training is such an important issue. Previously, most trainers in Kenya were not satisfied. So most gyms just took in trainers because they would see a guy's build up, he's looking strong, so they assume there is a trainer. So I'm a certified trainer. I'm a strength and condition in court specifically. I'm certified by the International Rugby Board. I'm a level 1 coach, so I'm still studying. I want to get up to level 3. Alright, so you used to play rugby? I used to play rugby. I also still play rugby. You also still play rugby? Not a lot. Alright, but not a lot as I said. Yeah, yeah, yeah, because of work now. Alright, so... What is rugby? International Rugby Board. International Rugby Board. Yeah, it's the body that runs rugby in the world. Yeah, it's like FIFA. FIFA does football. International Rugby Board. You learn things on my end of the morning. This is cool right here. Alright, so... So I'm certified by the International Rugby Board. Is it for rugby players only? It's sports fitness. And anyone can do fitness. Anyone can do sport fitness. You only transfer now it from sport fitness to guys that are not into sports. It will still work for you. It will still work for you. Put it in the lane. In the lane. Manual limits. Exactly. Intensity in your body. Intensity in your body. Yeah, in the train, you can do rugby. You can train in the village. They will come and lose weight. Yeah. You can lose weight. Alright, so I'm going to start training. I'm going to start training. Anyway, until the next time, someone is always... Let's talk about certification. Why should I trust you? Let me just... I first got into fitness when I travelled to London. So I went to London to study and I was really passionate about fitness. So my sister took me to the gym. Shout out to Linda, by the way. She bought me my first gym clothes. She took me to the gym and stuff like that. So I decided I don't want to get certified. So I did a short course while I was there at Slife Fitness Academy. So, yeah, I have to be certified because I'm working with corporates. So this is where you're going to do a proposal for the corporate people and you're not certified. Alright, so is this the first thing you should ask a trainer when you were considering to get a trainer? Is it the first thing you should consider? Are you certified as a trainer? Yeah, you have to consider if the trainer is certified because they have to know what they're doing. They have to be an expert. They mess around and make you get an injury or something. So they have to know what they're doing. You just don't go to quacks. Say no to quacks. Say no to quacks. Say no to quacks. Alright, so another thing. Times are quack out. People will say, what is the best time to work out? Is it in the morning before I go to work? Is it in the evening? Is it in the morning before you get back to work? Is it in the morning before you get back to work? There's really no research that has proven that they are best times of working out. But for me, I would suggest working out in the morning. Because when you wake up in the morning, you're active so it's better to do it when you're still active. Rather than in the evening, when you're coming from work or from your daily activities and you're tired, high chances are you won't pass by the gym. So you'd rather do it in the morning? People would not drink in the morning Exactly, you'd rather do it in the morning To avoid the issue of the night The night of the night The night of the night The night of the night The night of the night So you'd rather do it in the morning As fast as you can So I wanted to find out from you guys Let's talk about your individual daily workout routines I can imagine for you to be a trainer So what do you do in the morning The first thing when you wake up Because when you start at this segment You could see us stretching over here That's actually what we were stretching So please let us take us through your morning Workout and what you do Immediately I get out of bed In fact here you are not just supposed to To just come out of bed Like who are jumping out of bed Just jump out of bed See me, comment after See me once Like haters Yes, what is the first thing I was informed they are procedure First of all I walk to the gym After I get to the gym I run on the treadmill You have to warm up before you get into the intense workout So after warm up I go to the strength area The weights area So I like to train my chest, my back I incorporate it I incorporate all the exercises I incorporate all the exercises Chest, back Thighs everywhere But my favorite chest Back you have to do If you are working out you have to work out all the parts of your body But my favorite workout is the ab workout I really love doing the ab workout Because I like to wear crop tops And I like to show off my tummy Me too I do ab workout every day Every day I have to do the ab workout Because I have to show off What is your routine My first session My first session in the morning is always with clans Depending on what I am doing If I am doing a group class I will definitely work out in the clans If I am doing a one on one session With a clant I will try and test a bit Of what the clant is doing When I am demonstrating for them workouts I have to show them exactly what is being done But I have my specific times for working out I finish in my morning clans first And then I set about one hour For my own workouts Because maybe I want to do different things From what the clant is doing So it depends on whether you have a clant Or not I have a lot of friends of mine Who come to my channel They come to my channel And I say I work out every day Because I work out every day Is it the same for you guys Who have clans I say I am going to buy this I think I am a lifestyle fit I am a lifestyle fit I am not the type of person who has clans I have a lot of friends Exactly I have a lot of friends I am different I have clans But I have a lot of friends I have a lot of friends I have a lot of friends I have a lot of friends I have gone to court every Sunday Mostly, weekends To inform about schools I work at Mashub Glyzake Mashub Glyzake? Sina N Tigans I want to really pay people the rest Fine My workouts are based on I don't like working single muscles I would come to the gym and I would put my arms on the floor I would put my arms on the floor I would put my full body on the floor but my favourite sessions are always leg day and I would say leg day is Monday Leg day, Monday It's a story How can you bounce me on a leg day? They skip leg day They skip leg day They skip leg day They skip leg day They skip leg day They skip leg day They skip leg day They skip leg day Anyway, what do you think? Well, there's always the topic of food and diet Diet and nutrition when it comes to working out When it comes to this organic food and vegan diet What's your take on it? Most people are going vegan and for what reason? What's wrong with all the niamachama we are eating? Can you take us through your personal diet? You can't work out without the diet First of all, a vegetarian diet is a diet that doesn't have meat, fish and chicken If you are a vegetarian, you don't eat fish But there are two types of vegetarians There are some who choose to eat the dairy products The eggs and the whatnot But people tend to eat vegetarians Because a vegetarian diet is a diet that is low in fats It's low in fats and high in fiber So it's more healthy But also if you are a vegetarian, you need to know how to replace the meat So you need to know how to replace the meat with the nutritious veggies Like soya, legumes, beans You have to know how to replace But also you can eat meat Because it's proteins and proteins are very healthy You can't eat niamachama Yeah, proteins You have to eat proteins as well But there are... Hold on Like I said You have to know how to substitute If you're going strictly vegan You have to know how to substitute this diet Like if I'm going vegan Oh my God, I don't know what's happening If you're going vegan Know how to substitute Like if your nutrients are missed out Because you're not eating meat You have to know how to substitute them Because at the end of the day, your body still needs to stop Exactly So for proteins, you have to know how to eat beans, legumes, soya beans You have to know... How do they know? You have to know what? You mean what? You have to know what I'm not sure I'm not sure You only know what? You know what's healthy for you Healthy fat I'm not sure Healthy fat Healthy fat So at least now we can see, if you want to take a vegan diet at least know how to compensate because at the end of the day you still need this nutrition. You guys are trained and certified trainers for fitness. So let's talk about how you deal with your clients. When you have a client who, I can imagine the fitness journey is not easy. You can get somebody who really wants to lose weight but they want to give up. When they get discouraged, what do you usually do to keep your clients moving? For me, first of all, I have to know what interests my client. You have to study the client, know what makes the client happy. They're coming to the gym to lose weight. You have to be their friend, you have to know what motivates them, what makes them happy. You have to build a friendship with the client because the client is buying the trainer, not the training. So you have to know how to relate with your client. So maybe if I have a workout session with a client and they want to give up, first of all, I'll remind them why they're here in the first place, like why you came here in the first place. And then we also have, for me, I have a machine. It's called a body composition analyzer. Basically what it does, it measures everything in your body. Percentage of water, your BMI, your muscle mass, your metabolic age. By metabolic age, I mean, for example, you can be a 50-year-old, but your metabolic age is 90. And you can be a 26-year-old, but your metabolic age is 60. So it simply means you're a 50-year-old, but your body is functioning like the body of a 90-year-old. So this really motivates the client. When you tell them you're 50, but now you need to get you back to your 20s. So they go really hard in the gym. So that's what I do, that's the technique that is a psychology. That's the technique to keep them motivated always. Alright, how do you keep your clients motivated? Most of the clients you will get as a fitness trainer are people that want to lose weight most of the year. So it's a journey, and you try to talk to them and explain to them what it takes. Mostly on the reading scales, the readings might not change immediately, but there are some small, small gains that they can start appreciating. Previously they were not able to go upstairs easily. Oh, appreciating small gains. But now they have changed. Maybe they had some nice clothes that were not fitting for them. On the readings they might start seeing the waistline now coming back. So he's up to the window. Yeah, hope that men's fears didn't go a long way. You're killing it. Okay, like a man. In the final one, you are weight loss. Eat a puja, but die. But you have to be patient. Work hard and remain consistent. Work hard and remain consistent. All right. It's because they look good. Is it true first? And how do you handle it? Of course, what we are saying is, but now you see fitness training is a profession also on its own. I'm not saying it's a profession. That's why before we started looking at the story and the certification, we were definitely certified to have some responsibility. Responsibility. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes, yes. Yes. It's just hard to communicate to them. I think we just keep it professional. Always. We just keep it professional always. And the way you carry yourself, people will hate on you depending on how you talk in this corner. Like, I getАs shocked that some people won't approach you and just be professional. Be professional and be anabond. Just tell them you are here to train. We are not here to have a relationship. You have to be tough. Yes, exactly. Before we can take our break. I have one final one before we can take a break. I can see Gideon Onoka is in his studio already. So before we continue this session, we can allow him to join us. I would like to ask you guys for everybody type. Everybody. The big, the small, the young, the old. What are the three most essential exercises or workouts that everyone can do and should do? Most essential, according to you. For me, I would say lunges, squats and push-ups. And you might show us lunges. This is a demonstration. Can we do that? Let's do some lunges. You have to do the right form like that. You can also just do this. You don't have to move. You can just do the stationary lunges. Then you can also do squats. We have lunges, we have stationary lunges. We have squats. We are moving on to the next exercise. Then squats, this. Try the right form. And then push-ups. Push-ups. Oh my God. You need to make one more. Wait, one. Below your shoulders. Okay. It's not working. Are you going to play rugby? One. Go. You can do this. You can put your legs like you can modify it. Yeah. One. Two. Three. One. Two. Five. Okay. It's as happy as that one. It's as happy as that one. I'll have to catch up with it later. We'll head straight to the break. Don't forget to interact with us. YT54 on Twitter. YT54 on Instagram. YT54 on Facebook. Don't forget the hashtag. Social Friday Fitness Edition. We have Mr. Onoko himself. He'll be joining us in a few minutes. Sorry. Let me finish it for you. We'll be back.