Search

Leon Weche-Fitness

Get Fit Anytime. Anywhere.

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. 

Fat Facts!

Good fats :

Good fat is sometimes called unsaturated fat. Unsaturated fat comes in two forms: monounsaturated and polyunsaturated. 
There are two types of polyunsaturated fat: omega-3 and omega-6. These are also known as essential fatty acids. Our bodies can’t make essential fatty acids, so we need to get them from food.
Good or unsaturated fat helps keep arteries clear. It helps us produce good cholesterol and move it around the body, which can reduce the risk of heart disease. And unsaturated fat reduces bad cholesterol, which is linked to heart problems. 
A diet with unsaturated fat can help avoid heart problems later in life.

BAD FATS

Bad fat comes in the form of saturated fat and trans fat.
Both bad fats make our bodies produce more bad cholesterol, and they can also reduce good cholesterol. 

Both bad fats can increase the risk of heart disease later in life.
Good fats: where you get them and what they do

MONOUNSATURATED FATS

You can get monounsaturated fat from:

•oils like olive, canola and grape seed oil

•nuts and seeds

•lean meat 

•avocado.

Monounsaturated fat helps lower cholesterol, but only when it replaces saturated fats in an average daily diet.

POLYUNSATURATED FATS
You can get polyunsaturated fat from oily fish such as salmon and tuna.

Polyunsaturated fat lowers cholesterol, but only when it replaces saturated fats in an average daily diet, and it can be better at doing this than monounsaturated fat. 
It’s also good for general heart, eye, joint and mental health.
OMEGA-3
Omega-3 is a type of polyunsaturated fat. You can get it from:

•tuna, salmon and mackerel

•walnuts, other nuts and flaxseed

•soy foods

•green leafy vegetables

•legumes.

•Babies also get omega-3 from breastmilk.

Omega-3 helps a baby’s brain and eye development in the womb and during the first six months of life. In children, it can improve learning, boost brain and nervous system development and strengthen the immune system.
For adults, omega-3 can be good for rheumatoid arthritis, pain relief, morning stiffness and inflammation. It can also protect adults from heart disease.
OMEGA-6
Omega-6 is a type of polyunsaturated fat. You can get it from vegetable oils such as sunflower, peanuts, canola and soy oils. 

Omega-6 protects against heart disease by helping control bad cholesterol.

SATURATED FATS

You get saturated fat from:

•animal products like meat fats
•palm and coconut oil in processed foods such as biscuits, chips and slices

•full-fat dairy products such as butter and cream.

TRANS FATS

Trans fat is sometimes used in:
•commercially made cakes and biscuits

•takeaway food

•shortening and some margarines

•ready-made meals

•snack foods such as chips 

•energy bars.

Trans fat has no known health benefits. It increases the amount of bad cholesterol in the body and reduces the amount of good cholesterol.



It’s also harder for our bodies to get rid of than saturated fat.
You can reduce your risk of future heart disease by choosing lean meats and reduced-fat dairy products (for children over two years). Try to keep commercially made cakes, biscuits and takeaway foods to a minimum.

Quick facts about good fats and bad fats

You can’t make essential fatty acids in your body, so it’s important to include them in what you eat as part of a balanced diet. 

Some animal products and processed foods, especially fried fast food, are generally high in saturated fats, which have been linked to increased blood cholesterol levels.

If saturated and trans fats make up more than about 10% of your daily energy intake, this can increase the amount of bad cholesterol in your blood. This can lead to clogged blood vessels and can cause heart disease. 

Replacing saturated fats with monounsaturated and polyunsaturated fats can improve blood cholesterol levels. 

Vegetarians can choose eggs and other foods fortified with omega-3 to get enough essential fatty acids in their diet.

Foods that have the Heart Foundation’s Tick might have lower amounts of saturated fat and trans fat than other foods in that category.

REF: The Heart Foundation

Blog at WordPress.com.

Up ↑