Search

Leon Weche-Fitness

#ItsALifestlye

Life’s A Beach.

I’m sure you’ve all heard the saying “you become what you think of yourself.” I am one of the people who can attest to this first hand. I remember when at a point in my life I was always negative and would complain about pretty much anything and everything. Nothing was ever good enough or just enough to make me smile and be happy (ok maybe apart from a 220kgs squat then, haha).

With my line of work, being a Personal Trainer and a Nutritionist this means always being around people, healing people, changing people…in short it’s all about people and I have people who definitely look up to me to inspire so there is no room for negativity (well in any career I believe positivity always reigns supreme) and that’s why I chose to live life positively each day. 
THINK POSITIVE, POSITIVE THINGS HAPPEN.
Ever since I started doing this-with guidance from an awesome human being-Life has become one of the best places I always want to be, A Beach. 

Each morning I have my ritual:

1. Wake up and ask myself this question “is what you do worth it?” Until now the answer is always YES. I have told myself the day I wake up and it’s a NO then “Houston we have a problem.”

2. Log into Pinterest and go through my board with my saved positive quotes, art, hip hop rhymes etc which I take about 5 mins.

3. Put a motivational speech or bodybuilding and fitness video on loud and let it play as I do my thing (shower, prep coffee, pack meals etc)

4. Go to my notepad and write down my positive thoughts and anything new I hope to achieve in that year or that week or that day. I always walk around with a notepad too in case I get ideas for my poetry or my writing I put them down.

5. Look for a post and share on my social media pages…as I have a coffee of course, I mean Coffee is a beach too. 


And with that done I am ready to take on the day. I have done this for the past 2 years now (ok well maybe missed a few days when the vodka didn’t let me wake up, or squats kicked my ass bad or I was at the Beach). This well maybe 20-30 mins everyday practice has really changed my mindset when it comes to everything I do (my job, workout, friends, just life in general). I picture my life as a beach and well the bad days are just like the storms that come through, eventually they will pass and you have to be strong enough to be able to endure them. I believe the universe gives us struggles that we have the power to conquer and that’s why not everyone is born in the same kind of circumstance or situation. 

Each of us have our own paths to take, own demons to fight, a story to tell and people to inspire.
 The Beach: For me that beachfront property is my ultimate goal.

*Beach=Goal

So you will see me refer to most of my goals as The Beach or simply Beach. This way every time I think of Beach I am thinking of my ultimate goal, and I am a huuuuuuuge believer of the saying “if you visualize it, you can achieve it.” Question is, do you have a Beach?

I suggest getting a ritual which will motivate you towards your Beach (goals) and the will give you your version of what you believe success or even ultimate success is. This way you have a day-to-day goal, week-to-week goals, month-to-month goals and even year-to -year goals which will motivate you to wake up each day and kick ass at what you do.


“YOU ARE WHAT YOU THINK. THINK SUCCESS.”
I hope this will motivate you and help you stay focused on your Beach (or beaches😂). We all have different Beaches we want to achieve, all it takes is one step a time. Enjoy the journey, save the memories…it’s not a race.


Advertisements

Rest and Recovery; if you’re not doing this…it is time to start.

I used to be one of those people who would train and train and train, 7 days a week for like 3 hours in the gym sometimes even 4 hours. The only information I had was from the old flex magazines I have stashed away in my box (can’t let go of the classics). Even back then I was always obsessed with making up my own programs so I would take different programs like Arnold’s mic it up with Ronnie Coleman’s and maybe Jay Cutler’s and I would just come up with an insane and long program that I would make sure keeps me in the gym as long as possible.


Back then I had no knowledge on reps, sets, conditioning, differences between powerlifting, strength training or hypertrophy training. I just read a lot and noticed the common rep ranges and sets bodybuilders used depending on what they were training at the time. And back then all I wanted was to grow big, have super swole Coleman legs and just be jacked and swole as f*ck! (Pardon my French, haha). 
I thought that’s how I would get big, training everyday and just straight up pushing to the max. And I can tell you my biggest reason for not resting (I am sure which is also why not many people rest) is because when I started out I was so scared that resting will result to loss of gains(this was the formula in my head; rest=loss of gains). And many people out there as you’re reading this I can bet you anything think the same and I am fortunate I did research and I loved the weights even before I knew it can be a fulfilling career. 

Now what about those people who don’t have guidance, aren’t as passionate, are doing it as a by-the-way kind of activity or even those who just don’t know where to even start sourcing the information from?

Well worry not, this is where people like me (Fitness professionals who loooooooove to research, educate and empower) come in and try and explain in the simplest and hopefully most comprehensible way possible.
DIFFERENCE BETWEEN REST AND RECOVERY

REST: Time spent sleeping and not training or exercising. This means you’ll want to keep your heart rate down. You can literally do anything you want, so long as it doesn’t involve exercising.

RECOVERY: Commonly referred to as “active recovery,” this technique can help relieve muscle soreness, improve flexibility, and restore energy storage levels. This is where popular methods of cross-training (any exercise that isn’t running) come in. Active recovery should not be a way to avoid rest, but a way to help the body repair itself after hard workouts.

Now that we have the definitions which I am sure you all understand I will go as to why Rest and Recovery is very important when I comes to your Health and Fitness Goals.


OPTIMAL RECOVERY=COMPLETE REST + ACTIVE RECOVERY 

Why?


This is why Rest and Recovery is very important for athletes:

-Restore glycogen stores, 

-Build strength, 

-Minimize fatigue, 

-Reduce injury risk, 

-Avoid mental burnout,

-Body repair.

According to research I have read so far especially the article by Elizabeth Quinn for about.com the following are some of the most commonly recommended by the experts: 

1. Rest: Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

2. Stretch: If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

3. Cool Down: Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. 

4. Eat Properly: After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. 

5. Replace Fluids: You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. 

6. Try Active Recovery: Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. 

7. Massages: Massage feels good and improves circulation while allowing you to fully relax. Foam rolling is also very important.

8. Take an Ice Bath: Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. 

9. Get Lots of Sleep: While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

10. Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

My motto of the day👇🏾👇🏾👇🏾👇🏾👇🏾

Stimulate the muscles, refuel the body, rest and recover. Have a good week people.


To attract success, THINK Success; Positivity=Success.

Many people wonder why some people are able to be successful in their specific professions while others probably in the same or even a different kind of profession aren’t able to replicate the same kind of success.

*success: set of daily tasks done towards achieving a certain or certain personal goals set by an individual or individuals. 


I listen to a lot of Fitness podcasts and YouTube motivational videos done by people who have come from pretty much nothing to making something big or rather bigger than themselves. I honestly feel like they help me a lot since I can relate to most of the situations (and I have hard to work hard if not harder than most to get to where I am).

If there is anything I have learnt is your mind can help you achieve more than you can imagine, bigger things than even your dreams (reason why dreams should be bigger than you is just that, they are dreams and they are meant to be unbelievable which makes them even more worthwhile when you get closer or achieve your dreams). 

I’ll use myself for example, earlier when I started Fitness training professionally I realized the more I told people about what my goals were the harder it was to get to them as I personally believe not everyone wanted or wants me to succeed and all that bad energy comes in the way and even makes it harder for me. So what I do now (which is why I ALWAYS advice my clients to put down their short & long term goals down) is I always write down my thoughts, goals, emotions, plans etc and if I can help it I tell NO ONE until I have reached or I am close to the goal or we share the same energy and dream and I believe together we can achieve it…other than that I let silence and my steps do the talking.

Why I believe mindset is key:

 I have been down in the dumps and suffered from bad depression (which is something only few close and trusted friends and family know) before and at that moment I felt everything was against me and anything I try would just turn to dust and get blown away by the wind. I was so negative and I had almost given up on myself and didn’t really look forward to anything. The only thing I enjoyed was working out and nutrition lessons, that was the only time I felt happy. Long story short, with good advice and mentorship from people who cared enough (my 2 aunties and uncle) and saw what made me happy and decided to take that chance and invest in me which to this day I am grateful, I was able to follow my dream, become a professional, be happy and earn a living from what was just a dream (I just wanted to be a big guy, hahaha and workout all day).

What I am trying to say is don’t give up on yourself, there are good and bad times which are what is needed to forge you into becoming successful in all you do. I believe life gives us only what we can handle and the stronger you are the harder the tasks, the steeper the hill, the hotter the fire,…you get my drift.

 

Success=set of tasks done daily, this requires a lot of sacrifice and focus.

What I have learnt from most books and videos I have watched (by people I admire and believe are successful based in what I also want to achieve) it has to begin with the mind. Think success, believe it and you will be more than focused to achieve it.
#itsalifestyle

Crossfit 17.1: Murder was the case

So past few weeks my motivation has been lacking a little bit. Didn’t have as much “syke” to workout as I usually do but still I go beast mode on the workouts. Been on a Ryan Terry program that’s really kickass and currently on week 8, then I crossfit on Saturdays at the Crossfit Kwetu Box in Gigiri (Nairobi, Kenya).

I wasn’t much of a crossfit guy at all, infact I was one of those bodybuilders who picked on crossfitters(harmless banter though, hahaha) until one time I was invited for a workout. I didn’t want to go but then again I’m about everything fitness and this would be good research for me anyway.

We get to the Crossfit Kwetu Box and everyone seems happy and all energetic and positive. Great first impression no doubt.

One thing i have learnt and you should know about Nairobi gyms is that if you look like a personal trainer or a hardcore fitness enthusiast you will get the coldest reception with the assumptions being:

1. You’re on steroids(which is actually a compliment hahahah).


2. As a PT I am there to steal their clients(I know very stupid and petty)

3. You’re there to sort of show off(I ain’t got time for that bruh).

Anyway who cares about what small minded people think, heheheh, back to Crossfit Kwetu. I entered the place and well seeing as the culture of gyms here is a “keep to yourself, gym trainers can be hostile” culture I just sat alone and waited for the workouts…but to my amazement, guys would come over and say hallo and make conversations, the trainers were super friendly and super nice (felt like they’re setting a trap for me seeing as I am a bodybuilder, hahaha) and even took time to get to know me. That was a really good welcome, and honestly speaking that was one of the BIGGEST reasons I always wanted to go back. Till today I think I look forward to my Crossfit Saturdays, as the energy and positivity is a real driving force which gives me more motivation to kill and beast out all my other workouts. Like a reset button for me (well, also the weight lifting and conditioning is just kick ass). 

Crossfit Kwetu=+ve energy=+ve outcome.

Which brings me to Crossfit Open 17.1 (give me a minute let me stretch my back and shed a tear first). 


Till now I still can’t believe how that workout kicked my ass. Like it was my first ever open so I didn’t know what to expect and all I wanted to do was well you know, BEAST IT OUT. I’m telling you after my first round of burpees i started questioning myself as to why I decided to do this. This workout kicked me in the nuts, it was a different playing field for me and as much as it devoured me and spat me out I am happy I decided to do this. I believe this is exactly what I needed to get back to 💯. For those of you who are wondering what I am talking about this was what the workout looked like:


Very grateful for Crossfit Kwetu and everyone who came to watch the Friday Night Lights. Beautiful and different experience, super grateful for this opportunity.


If you haven’t checked out Crossfit Kwetu, make you way down there. The energy, the ambience, the trainers…just first class. 

Oh yes also if you’re a fitness lover or enthusiast, try out the workout. It’s not going to kill you.

Have a beautiful Gains filled day.

Motivate yourself, motivate others.

Been too long since I went for holiday and I feel super tired, all I have been dreaming about is Coronas and a Beach. 

Work and working out (my job is my hobby or my hobby is my job..at this point I’m not too sure) has taken over my life. Well it is my livelihood after all and I madly enjoy it. But to be honest motivating oneself everyday is not an easy task. There are days I just want to sleep, eat cake all day and swim in ice cream and chocolate, but my goals will not allow that and I have created a routine and discipline for myself that keeps me focused and on track. In this business I have to be a good example (don’t get me wrong, I’m not complaining at all but I do love my ice cream and chocolate, hahahaha) and at the same time a teacher too. Apart from clients, thanks to social media, there are people who look up to me and I enjoy and love the lessons I am able to teach them and in turn learn from them too (thank you social media & smart phones).
The thing is I am very happy that I REALLY LOVE my job and the steps that I am taking career wise. Don’t be fooled that this is easy, no it’s not, not at all. I have a morning ritual that really helps me: I wake up every morning and for 5-10 minutes I take time to talk and remind myself why I am doing what I do, why I love what I do, how many people are depending on me to help them make those positive life and fitness changes and the big question, is it worth it? This are the questions that help me stay focused and give me direction and motivation every morning that I am blessed to wake up.

Recently someone asked me how I am able to do what I do everyday with a smile and same kind of energy every day. To be honest after my morning ritual it’s always a go go go affair. Short nights and long days, that’s my life…but I can’t be showing “weakness” on the job. My clients depend on me and well vice versa too (symbiotic relationship) so I have to put in the same kind of energy from client 1 all the way to client 1000, because they all deserve the best and must get their worth. Also wouldn’t make me happy not delivering what I have promised to the client. 
To stay motivated, I always:
1. Set goals(long term and short term).

2. Create new challenges(daily,weekly,monthly).

3. Find a social support network of people with similar interests as me.

4. Acknowledge my accomplishments(reward myself with dinner, a movie, new shoes etc).

5. Stay POSITIVE, I keep negativity out by all means(Have that one person you can talk to that helps bring out the positive energy when negativity creeps in).

6. Start my day by going to my Pinterest board full of motivation quotes which I share and post on my social media. 

7. Smile😊.

STAY FOCUSED. #ITSALIFESTYLE

Beginner Workout Tips

Whether you’ve been working out for two weeks or two decades, you’re probably making mistakes that prevent you from getting optimal results. Here are some exercise dos and don’ts from top fitness pros that I compiled for you.

If You’re Just Starting Out Here’s what to do and also what not to do:

Do…

-Work out every day. It’s important for beginners to form an exercise habit. Doing something daily, even if it’s small, helps with consistency. 

-30 minutes of cardio every day and strength training twice a week for two to three months, or until you feel that exercise has become an ingrained part of your daily routine.

-Set goals. It’s easy for gym regulars or also newbies to hit a slump and stop seeing the benefits or having the fun that kept them motivated in the past. 


-Choose footwear for its functionality, not because it’s stylish. Inadequate shoes can lead to injuries.

-Keep it simple with your nutrition, fuel up with 3 balanced meals and 2 light snacks, such as fruit and crackers, daily. Any more than that will just go to your waist.

-Always warm-up, cold muscles won’t be as pliable to work with (without risking tears) as warmed ones.

-Stretch every time pre and post workout. Stretching seems to be a ‘lost art,’ but it can improve range of motion and flexibility, and reduce the risk of muscle tightness and strain.

-Hydrate, carry a bottle to the gym and drink water before you feel thirsty. Keep your body hydrated at all times.

-Do a lot of research.

-Try as much to check your food labels when you go buy food, some foods we buy are very high in sugar and sodium but most of us don’t know and we over indulge even after a 30 minutes workout.

Don’t…

-Get stuck on one routine. New exercisers often do the same routine for the same duration and at the same intensity every time they work out. 

-Be a slouch. Posture affects your mood as well as your performance. The less you focus during your sweat session, the less you’ll receive in the way of benefits.

-Be a slave to the numbers, al hear gadgets like heart monitors are good and provide valuable feedback but obsessive use can dampen the joy of exercise itself.

-Risky Routines, avoid doing these and improve your workout knowledge.

-Lift too much too soon, keep a notebook where you record your lifts and also ask a Fitness professional for advise on how to progress gradually.

-Jerk weights, if a free weight is so heavy that you must “jerk” it up to get it to move, you’re probably straining your muscles as well, which may mean you’re courting injury. Find a weight you can control with a smooth lift.

PERSEVERANCE 

Being a bodybuilder and living the fitness lifestyle has taught me many things, but the biggest lesson I believe has to be the lesson of perseverance.Most people don’t understand why…and how we do what we do and are able to achieve our goals the way we do. 

First thing you must remember, it doesn’t take a day and more than anything it takes understanding and finding of oneself above anything else.

Personally, as much as this is a career path I am enjoying and loving everyday the gym is my escape. My happy place away from EVERYONE else. I know when I am in there with the people in the gym or the box or outdoors I am with people who want to achieve goals they have set for themselves. It’s almost as if we are in another world.

Makes me happy to help people achieve goals and learn things about themselves they didn’t know. This isn’t a race at all…it’s a beautiful journey. Your right hand holding onto your left and guiding you towards what you consider success or greatness. 

The more you learn and understand how YOU work the more productive you’ll be in whatever field you’re in.

For me this is what Fitness and Bodybuilding as a Career and Lifestyle has done for me. Met strangers who are more than happy to see you succeed and lost people I once called family and friends but one thing I am grateful for is even with all that, I can afford a smile at the man in the mirror, a fist bump and a pat on the shoulder. 

He’s not about to give up, all he wants to do is rise, inspire and motivate and make people around him see Fitness and Health from an angle they have never seen before. 

Change starts with you, remember. Persevere, the journey has just began and it’s a very BEAUTIFUL ONE.

Have a beautiful day, and smile😊.

Importance of form when it comes to Exercising

Check out my twitter thread on what form is in workouts, good form vs bad form, how to correct form  etc. FORM is key people

Feature article

Another day, another feature. Always happy to be part of a super good article, Thanks Della Mbaya for the awesome feature. Love love love it👏🏾💪🏾Witness The Fitness: Nairobi’s Celebrity Trainers – KenyanVibe

http://www.kenyanvibe.com/witness-fitness-nairobis-celebrity-trainers/

Create a free website or blog at WordPress.com.

Up ↑