Fitness Blog

Training, nutrition and recovery tips to help you move, train and achieve.

Beginners · 6 min read

Your First Month in the Gym: A Beginner's Plan

Walking into a gym for the first time can feel intimidating. Here is a simple four-week plan to build confidence, strength and a habit that lasts.

Nutrition · 5 min read

Protein helps your muscles recover and grow. Here is how much to aim for, the best food sources and where a shake fits in.

Supplements · 5 min read

Creatine is one of the most researched supplements in sport. Here is what it does, how to take it and what's just gym myth.

Training · 6 min read

Squats are one of the best exercises you can do — when your knees feel good. These tips help you squat deeper, stronger and with less discomfort.

Recovery · 4 min read

Training in Nairobi's sun or a busy, warm gym? Staying hydrated keeps your energy up and your performance steady.

Home Training · 5 min read

No time for the gym? This quick routine uses a skipping rope, a resistance band and an ab wheel to work your whole body.