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Leon Weche-Fitness

#ItsALifestlye

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/

What is the difference between weight loss and fat loss?

First of all your goal should really not be to lose weight but instead lose fat. Most people especially women are obsessed with what they see on the scale rather than use anthropometric measurements usually measured in inches and centimeters. I shall try explain the difference between the two then you might be able to understand and maybe even reset your goals. You could be eating or even training for the wrong purpose and wondering why you’re not crushing your goals.

Weight loss: When you lose weight you lose a bit of everything-fat, muscle,fluids,organ size. The problem is you’re probably losing valuable muscle instead, which will eventually lead to long term weight(fat)gain.


Weight gain: This is increase in body weight, which well for some super skinny people might be the goal. Being too skinny or underweight (correct terminology) is just as bad as being obese. But whether you’re clinically underweight or a “hard-gainer” the principles of weight gain are the same.

Fat loss: To burn more fat you need to gain muscle and a good way to do this is add strength training to your fitness program. Cardio alone won’t give you sustainable weight loss. Stop the cardio=gain back the mass. Remember when you add muscle you improve the body fat composition ratio, which is OUR main goal.

WEIGHT LOSS, GAIN & FAT LOSS
5 factors linked to weight gain:
1) low muscle mass, which reduces metabolic rate;
2) low fitness, which decreases the capacity to expend calories through physical activity;
3) low testosterone, which is linked to the capacity to build muscle;
4) insensitivity to the hormone leptin, which helps control appetite and metabolic rate;
5) inability to directly burn dietary fat as fuel, which results in greater fat storage. No single factor is responsible for weight gain


KETOGENIC DIET(APPETITE SUPRESSOR)
The brain uses mainly glucose (sugar) for fuel but it can also use ketones (Ketones are chemicals that the body creates when it breaks down fat to use for energy) and lactate (Glucose generator). During low-calorie dieting, the body produces ketones to supply fuels to the brain. The liver produces ketones that come from fatty acids released during fat breakdown that occurs due to low calorie intake. Ketogenic diets (i.e., low-calorie diets that result in ketone production) decrease appetite and increase the feeling of fullness even during severe caloric restriction. Normally, appetite increases during low-calorie dieting. (Obesity Reviews, published online November 17, 2014)

REF:
1. Muscular development
2. www.stronglifts.com
3. www.livestrong.com
4. www.metabolliceffect.com

ALL ABOUT FITNESS AND HEALTH 

Hey guys, so I did an interview for varcity online magazine just a few days ago and it’s out. Big thanks to them for that opportunity, here’s the link hope you guys like it even though it’s just a short one: Read it and well, get INSPIRED AND MOTIVATED. #itsalifestyle #leesthetics #fitness #bodybuilding 

http://www.varcity.co.ke/85791-2/

CRAVINGS AND THEIR HEALTHIER ALTERNATIVES

8 foods that we crave a lot and their healthier alternatives:1. White Sugar – Cinammon, Honey.

2. Cream – coconut milk.

3. Chocolate(lack of chromium) – nuts, seeds, veggies & fruits.

4. Breads(lack of nitrogen) – beans, peas, lentils, oatmeal, kales, grapes.

5. Carbonated drinks(lack of calcium) – kale, almonds, spinach.

6. Salty snacks(lack of chloride) – tomatoes, lettuce, celery, olives.

7. Fatty snacks(lack of calcium) – kale, almonds, spinach, oranges, broccoli, sesame seeds

8. Alcohol(lack of protein, calcium, potassium) – broccoli, kales, legumes, bananas, oatmeal.

If you have any questions regarding this or if you crave other foods other than the ones I have highlighted above and want to know what is lacking in your body and their healthier alternatives, you can email me at leonweche@gmail.com. 

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