Six daily routine workouts.

You lead a busy life, and finding time to stay healthy is tough. Fortunately, all you need is 20 minutes of exercise per day to get fit. If you don't have the time to go to the gym every day, here's how you can get in shape quickly from just about anywhere—little-to-no equipment required.

Over the weekend, I consulted with  my trainer to put together a plan that keeps you active every day, helps you grow stronger, and varies from day to day so you don't get bored, and each workout concentrates on a different muscle group so you're not overworking any part of your body. Here are some of the workouts to consider;

1.  Jumping jacks
This is where you jump to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.

2.  Squats
The movement begins from a standing position, then the movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, either body weight or use of dambells, then returning to the upright position.

3.  Push-ups
 Performed in a prone position by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, and the midsection as a whole. Push-ups are a basic exercise training that can be done at the comfort of your living room or office.

4.  High knees
In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Move it back to the original position and repeat the step.Do the same gesture with the left knee and do several repetitions to increase your tendency to do more repetitions.

5.  Knee pull-ins
 Lie on an exercise mat or on your carpet of your room, bend your knees and raise your legs so that they form a 90 degree angle. Place your palms under your glutes or facing down beside you. Begin exercise by extending your legs out and touching the floor with your toes so that you feel a tight stretch in your lower abs. Return to the starting position, inhaling as you do so. Repeat for the number of reps in your set.

6.  Leg raises
Lie flat on your back with your legs stretched out in front of you. Keep your hands flat down on the ground.Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
Straighten your legs so that they’re pointed at the ceiling.Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for you – make sure you’re in control.Slowly raise your legs back up to the ceiling.

By Simon Mwai
Images coutersy of workout.labs.com

Six simple men accessorises.

1. Sun glasses

Its easy to wear this on a on sunny morning and not only do they protect your eyes, but also make you look stylish.

2.   Man bag
Ditch the formality of the typical leather briefcase and grab something a bit more rustic.

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3.  Headphones
This is all about getting your groove on, and these headphones are a welcome alternative to all the unnecessarily flashy models out there today.

4.  Belts
It goes without saying that every man needs a leather belt, therefore add some texture to your game with a woven one.

5.  Watches
Time is money and so should your watch speak of it, excellent quality watch to compliment you casual look.

6.  Shoes
For the man who walks the talk needs a pair of good shoes, as they say, a man is judged by the shoe he wears. Watch out!

By Simon Mwai.
Images courtesy of https://www.etsy.com/browse/men

SHOE LOVE

Men i may not know but shoes, shoes I know-Carrie Bradshaw. Most of us women share a common obsession-shoes. This is a love hate affair moreso when it comes to price tags. In this area of shoes you cannot afford to be frugal.Below is a shoe by a prolific designer Valentino Garavani.

And no,this is not the most expensive shoe. Louie Vuitton made the most expensive shoe in the world back in 2010.This shoe cost a whooping $10,000. (shs 870,000).

This is not only prepostrous but absurd.I have an irregular lust for shoes. below are my latest babies.

By Terry Kaba

BEAUTY

Is beauty really skin deep? Gone are the days I would wake up, showe,r wear my best clothes and know am the most beautiful. These days it's takes much more than that, natural beauty just doesn't cut it and stunning clothes don't do much including admirable moral

The new age of cosmetics mostly been make up,plastic surgery,facials,body scrubs,gym to get to that coveted size 0 the list is endless but from where am standing those are the ones commonly practised in our country.these days women feel the pressure to be physically perfect and to get to perfection through any means possible and many have fallen victims am most embarrassed to say but so have I and if your truthfully within yourself and accept yourself just like me,then is most definately for you to read.

I wonder where the pressure comes from is it from men or women? long before I understood I blamed the men but as time went by I realised it was women who gave other women pressure before am stoned to death let me explain..how many times have you passed by a woman who you consider maybe without class cause she plain and criticised her may it be verbally or non verbally.just how many times? am sure many and if your the woman on the receiving end it gets to you maybe not at first but it still does and before you realise you start enhancing yourself it to every way just to fit in and once u get a sure a stamp of approval u become an addict and can't leave without it and soon all your self worth and esteem goes down the drain and Into those tinybottles of makeup as well as surgeries all for acceptance .

I realised it's very hard to change how people view us and maybe we can never change their opinions but one thing that we can change is ours and once we do that we become happy in our own skin and our self esteem is brought back and we become happy for real not for show..It all begins with you and the rest shall follow.
 
Stephanie alindi

GUESS

I feel somewhere between brave and insane, frightened and elated. Am rocking a pair of GUESS shoes. I got them from my friend Shiro.  God bless your beautiful soul.


 This shoe is very comfortable. I consider shoes as jewels to my feet. If it was possible I would wear high heels everyday. To me a great shoe is all I need. This is because good shoes are the best accessories a girl can adorn. I have never seen an ugly woman who wore beautiful shoes. Heels do not only elavate your height but your confidence too as a woman.
It is not only nauseating but an eye sore to see women in town walking like new born calfskin in heels. I would prefer it if they put 'L' sign on their shoes. So that we can tell they are newbies. (Pun intended) .women should dig deeper into their pockets if they want a pair that is comfy and long lasting.
They say money does not buy happiness but it can buy you GUESS and Louboutins and that is pretty close.
Beautiful people I don't have much to blog about today. See you tomorrow. Have a splendid night. Xoxo







By Terry Kaba

SOLE LOVE.

Beautiful people. How are you doing? Happy new month.  Guess what time it is? it's shoe o'clock.

This photo was taken a while back. I love these wedge boots. They are quite classy and edgy. I love them to bits. These babies feel so good and I feel so confident and sexy in them.women wear shoes for various reasons like decorations that is jewelry to the feet,fashion statements,for the pain like Coco. Well I  guess I rock them for all the above reasons.
Just like Carrie Bradshaw I say,Am not afraid of heights have you seen my shoes?




Images coutursey of Carrie Bradshaw
By Terry Kaba

THE NATURAL WAY TO GET PERFECT SKIN

The only way in my view to have flawless make up begins with perfect skin, perfect skin means no pimples,blemishes,blackheads. Though it may sound impossible it is infact very much possible and believe in it easier,cheaper and available everywhere starting in your homes
  As we all know what we eat shows from the outside so we must start with the foods we put into our bodies..This is how one begins

1.KEEP A HEALTHY DIET/CHANGE LIFESTLYE
Though this is very common and hardly followed it is the first step and by doing so you monitor your skins reaction and can easily learn what is good and bad for your skin and and manage it from there

2.WHOLE GRAIN

 It might not be appealing to the taste buds but it is extremly vital through helping in prevention of enviromental damage as well as keeping elasticity which is a bonus to all women

3.NUTS
This includes all nuts may it be cahew nuts,peanuts or even macadamia nuts.they all help in preventing UV rays from damaging our skins in other words a natural sun screen while also helping in collagen

4. CITRUS FRUITS
This includes oranges,lemons,limes  Though very tasty to me and bitter to others it contains vitamin C which aid in the basic structure of formation of our skin structure which is relevant for longer lasting flawless skin

5. VEGETABLES
  All of the vegetables have same properties such as kales,spinach,broccoli since they all help in healing of dry skin and also due to their anti oxidants prevent cell damage meaning all skin cells are easily formed incase of damage

6.SHEA BUTTER
  it smells divine to me but horrid to others is best for removing as well as preventing those sturborn scars as well as stretch marks since it naturally lightens and soothes together with glowing of skin

7.FISH
  Very smelly to others its benefits overshadow its smells since it contains zinc which help prevent acne

8. WATER
Its the last but not the least since it keeps our skins radiants and helps in combining all vegetables and foods in general to better perform its work..if one keeps drinking 6 glasses of water daily the results are almost immediate and not only will you look good but feel good as well

So go ahead try it and experience from within and if all is taken in moderation one can have a better life generally

By Stephanie alindi