Wacera Kieha

Mercy Kariuki the Mountain Girl

Hello good people,

With the rise of lifestyle diseases among young people, we have been forced to check on our eating habits and fitness. For that reason, more and more people are engaging in physical activities like: gyming, running and jogging, yoga and home workouts.

I asked 4 of my friends how they stay physically fit and this is what they had to say:

Wycliff Mageto

My stage name is Cliff Mageto alias "The runway king, 23 years old and 5'10 tall. I am a model(runway, beauty pageant and commercial modelling) and a runway coach.
My workout routine is usually 5 days. Depending on the season I could workout on the weekend if I have a big show.
Routine:
Shoulder: Military press( 10,12,15,20), Shrugs(4 sets to failure), Over head Dumbbell press(10,12,15,20), Peck decks( 10,12,15,20), Machine press with different variations( 3 sets to failure)
Chest/ Biceps: flat Bench press, incline bench press, decline bench press, dumbbell press, dumbbell curls, barbell curls, forearm
(All 4 sets with variations of 10 to 20 reps)
Legs: squats(wide, medium, closed legs), lunges, leg extension, machine press, abs, crunches 4*50, planks 60sec, sit-ups 4*50, flatter kicks 4*50, barbell twists to failure.
Back/triceps: lat pulldowns, pull ups, dumbbell rows, deadlifts, overhead dumbbell press, bench press (close grip), dips, triceps extension
(All 4 sets: 10,12,15,20)

Sometimes I could use a roller for abs workout, but while using this one should be careful to avoid hurting the back.
In the morning I usually do morning run, up hill for 30 mins at least 3 times a week

Diet:
I rarely diet because my weight doesn't change significantly, its usually constant, but I try as much as possible to avoid junk foods and sugary foods and drinks.
My diet includes: a lot of veggies, protein(red meat for lean muscle and chicken), I eat just enough carbohydrate and drink lots of water.

My weakness:
I find abs exercises so hard, I have always struggled with it but I find it more interesting when working with a gym partner equally hungry as me, who is able to challenge me to work them more.

NB:
Anyone can be anything they want to be as far as fitness goals are concerned, but they have to put in work it doesn't come easy. Its either go hard or go home, no shortcuts. Lastly, watch what you eat, you can do so much in the gym but never achieve your body goals, it all starts in the kitchen..gym is just an icing on the Cake.😊

Jane Wanjira.

I am Jane, 28 years old, marketer with a few side hustles.

Keeping my waist snitched and ass tight is part of my core business.

Routine;

This involves home workouts which are acquired from Youtube specifically Vicky Justice.

I work out in the morning at least 4 times in a week, where I alternate between upper body(arms and abdomen) and lower body(glutes and legs).

Prior to the above, I wake up to two glasses of water and fruits then cereals. Post the work out involves a heavy breakfast which may be left over food or eggs or nduma/ngwaci and tea.

I also swim which is good for toning the whole body generally.

Benefits;
Amazing body.....☺

I find that am light on my feet especially with my job which involves a lot of walking, I am able to keep up.

Gives a very positive and energetic feel for the day

Increased stamina (which is good in other aspects😉)

Jackline Wanjohi

I am Jacky, an adult 😂, currently a pharmaceutical representative, sporadic health blogger with a soft spot for photography.
I go to the gym four days in a week.
Not very consistent at times but since its a lifestyle I don't beat myself up about missing.
My routine looks something like that.
(I workout with weights a lot since I'm training to tone and gain muscle.)
However, there are days I just use my body weight.

Monday - cardiovascular, legs and abs
Tuesday- shoulder /abs/ triceps isolate
Thursday-cardiovascular and back exercise
Friday-chest ,biceps / triceps isolate

Benefits.
I weirdly have horrible eating habits if I'm not working out.
And i mean missing meals every so often.
Working out has helped me build a water drinking culture.
It really sets my mood for the day when I workout so no erratic moods.
Plus I mean, you get to look like a snack when the sun makes an appearance.

Meal plan.
An orange or a banana for my pre workout.
Followed by 1-2litres of water during the working out session.
After workout I basically eat anything and everything that's not junk, from porridge to left over food and an egg .The rest of the day is business as usual.

Murithi Faith Gatwiri

I am Faith, 24 yr old young, a data evaluation and validation clerk for a subsidiary NGO for USAID and a part time writer/blogger @ gatwirimurithi.wordpress.com and librocubicularist.

Routine:

To stay physically fit, I perform a myriad of activities, not entirely with the sole aim of keeping fit but ultimately ensuring that I do. I swim a lot which helps in toning my body. I do yoga which helps tighten my core and I cycle/walk to improve on my muscle and bone density.

It’s difficult to stick to a certain routine so to make sure that I don’t digress, I pedal to work and swim/yoga on the weekends.

Diet:

I try to stick to a healthy diet with lots of fruits and water.

Kisses and hugs to these four guys for sharing their workout routines and diet plans.

Thanks for passing by. How do you stay physically fit?

FUN. LEARN. SHARE.

FITNESS: AS SEEN THROUGH THE EYES OF 4 INDIVIDUALS.

We’re almost done with the month of October, the cancer awareness month, with a lot of emphasis put on breast cancer. Much has been said about this specific cancer, with enough reminders to our sisters to do a self-exam on them twinnies or attend the free screenings. While this is of utmost importance, one aspect of breast cancer remains grossly overlooked. The fact that this cancer can affect men too. Yes, you read that right. Breast cancer isn’t a gender specific disease. It can get anyone, of course more in women, but men need to be aware that it can get them too. After all, they too have some breast tissue albeit small.

Breast cancer in men is more common in the advanced ages, above 60 to be specific. However, like my consultant surgeon always says, anything is possible in medicine. It wouldn’t be a wonder to get it in a younger man.
Often times, the risk factors are similar to those in women. The biggest being genetics; a history of breast cancer in the relatives. Others include radiation exposure and hormonal treatment (excess of estrogen). Obesity has also been identified as a risk factor as well as liver disease. So, dear men, let’s hit the gym and cut down on the alcohol, okay? You might get the adored abs while at it, win-win.

Because men are ignorant of the fact that they can get breast cancer, the disease tends to go unnoticed for long. Also, men are less hypochondriacs than women, they tend to delay going to hospital even when they notice something is off. Hence diagnosis is made when it’s a little too late and the cancer has spread, making the prognosis grim.

The symptoms tend to be very similar to women. You might notice a lump on your breast. The lump is usually hard, painless and fixed. It could also present as a thickening, dimpling or reddening of the skin overlying the breast. There might be bleeding from the nipple or a sore around the nipple. It is also helpful to check the armpits for any swelling (swollen lymph nodes).

If you notice any of these changes please pay your doctor a visit. The sooner the better. Tests done are similar to those for women, including biopsies to ascertain if the lump is truly cancerous. Depending on the results the doctor can then advice on the best treatment options. This includes surgery, radiation, chemotherapy or hormone therapy. Studies have shown that breast cancer in men responds much better to hormonal therapy than in women. Remember, the outcome of treatment is highly dependent on how early the cancer is diagnosed. Hence it’s of utmost importance that you go to hospital as soon as you notice any of the symptoms mentioned above.

It is my hope that men will gain a little more interest in their breasts and look out for these alarm signs. Ladies, the next time you’re lying on his chest, check out for some of these things too, alright? And I hope that everyone by now has done a self-breast examination or attended a screening camp.

We need to be vigilant about our health.
Enjoy the remaining days of October folks, and of course share this information with your loved ones, enemies even.
Blessings and good health,
Jowie.

Our gratitude goes to our great Daktari Joan for educating us on cancer. Check out her other post on breast cancer here.

FUN.LEARN. SHARE.

MALE BREAST CANCER AWARENESS.

Hello good people.
Today marks our 2nd year anniversary since i posted the first post American Height.
It has been two years full of fun, learning and sharing.
I wish to thank God and everyone who has been walking with me through this journey.

Life will be a party for you, a grand festival, because life is the moment we are living right now.

October being a breast cancer month we dedicate this day to breast cancer awareness.

Some of the greatest pathologists wrote in our reference book, Kumar and Robins textbook of pathology, “The only certain way to avoid cancer is not to be born. To live is to incur the risk.” While this statement makes it seem like a hopeless case, all is not lost. Awareness campaigns, screening, early diagnosis and treatment can help mitigate the catastrophic effects of this modern day ‘plague’. What better way to mark the cancer month than to share information about cancer? And for the purpose of this post, breast cancer. We know information is power, get to know and be empowered.

Breast cancer is among the top cancers affecting women across the globe. In Kenya, it is the leading cancer among women with 34 women in every 100,000 affected. It is closely followed by cervical cancer which affects an approximate of 25 women in every 100,000 women. (Data from Kenya cancer network)

While this cancer mainly affects older women in other parts of the world, in Kenya it has been found to be relatively common among young women. Not to say that men are not affected. Yes, men too have some breast tissue that can be invaded by the cancerous cells. It is actually more aggressive if it occurs in a man.

As with other types of cancer, there are many risk factors associated with it. It can be the familial type where it is associated with gene mutations, mainly BRCA 1 and BRCA 2. This is where you get that the cancer runs in families. We heard of Angelina Jolie who did a double mastectomy to reduce her chances of getting the cancer. While this is a radical move and somewhat depressing, it can be lifesaving if you are sure you have the mutations. And hey, you can always get the implants ☺

Breast cancer is highly related to estrogen exposure. Women who are on hormone replacement therapy are at increased risk. Same goes to women who started their menses earlier (before 11years) and got to menopause much later. Women who get their 1st pregnancy at an older age (above 35years) also face this risk. Yes yes, getting pregnant in your 20s might be a good idea after-all; you’re at your prime fertility and you decrease the chances of breast cancer ☺. The paradox however is that there’s increased risk of cervical cancer. Dilemma! Which reminds me, breast feeding for long periods has also been shown to be protective against breast cancer.

Eat healthy, avoid alcohol and smoking, and please, for the love of a healthy life, EXERCISE. Haven’t we heard this a million times? Foods high in fats, alcohol and tobacco have been shown to increase your risks. Same goes to obesity. So let’s hit the gym today, okey?

Like I said earlier, screening and early detection is the best shot we have at this. The easiest way is to start with a self-breast exam while at home. Look at your twinnies dear sister. Touch them, you might just discover a lump growing somewhere .Stand in front of your mirror today and examine your breasts. Is the skin smooth as expected, or are we having some dimpling? Does the skin look like an orange peel? This is not normal. Is your nipple pointing out erect as expected? Or is it retracted inwards, crusting and having a discharge? This should also alarm you. Now let’s touch our breasts, shall we? Divide the breast into 4 quadrants and move in a clockwise movement. Make sure you feel each quadrant as you press inwards. Is there a mass? Is it firm? Irregular maybe? Is it fixated to the underlying skin? Any of this should make you want to visit the doctor. You should note that most breast cancer associated lumps are painless in the early stages. At a more advanced stage you might get pain if it has ulcerated. So dear friends, if you elicit any of these signs it is only wise that you go to the nearest health facility for further examination.

Other screening methods that can be done in hospital are breast ultrasound, mammogram, MRI and biopsy which certifies the cells as cancerous or not. For younger ladies, ultrasound is preferred while for older ladies a mammogram is preferred. Mainly because younger girls have denser breasts.

Early detection is not useful if we do not institute early treatment. Treatment options mainly depend on the stage your cancer is in and how much it has spread. Remember that advanced breast cancer can spread to almost any part of the body, which is catastrophic since little can be done at this point (only palliative care). Treatment will either be in the form of surgery, radiotherapy, chemotherapy or a combination of these options. This is best discussed with the oncologist so as to customize the treatment option as much as possible.

It is my hope that this sheds some light into the menace that’s breast cancer. Remember to do frequent self-examinations and in case of any worry go to hospital. Annual screening is also recommended. Take advantage of this month where most hospitals are offering free screening.

Don’t keep this information to yourself, pass it on. Stay healthy my people ☺

-Jowie the Doc-
She is thoughtful and a good listener. It's confusing because what you might think passes as thoughtful might actually be her listening, therefore it's hard to know exactly what lurks behind her eyes when she is silently following up on a conversation. She passes as bright effortlessly, and she is able to sniff out nonsense before its baked. Well her nonsense withstanding gradient is rather low and she is passionate about the community. You may say, she is a girl-child advocator, given the kind of projects she is undertaking at Samburu with her NGO, 'fly sister fly' When she is not busy with her books, running the NGO as the president, she loves hanging out with friends and sharing her medical knowledge for a healthy nation. Always enjoys enriching conversations.

Fun.Learn.Share

2nd BLOG ANNIVERSARY-BREAST CANCER AWARENESS.

Hello good people.
What is prostate cancer?
What are the signs and symptoms of prostate cancer?
Is prostate cancer curable?
What are the causes and who can get prostrate cancer?

After such and eye-opening post on breast cancer, Jowie the Doc is back.
Today, she will be enlightening us on prostate cancer.

It’s that time of the year where men grow their beards. ‘NO SHAVE NOVEMBER’ is the name I’ve heard going around. Please tend to your beard even if you aren’t cutting it, some are not very appealing. Anyway, this is a campaign in regards to cancer awareness. The goal of No-Shave November is to grow awareness by embracing our hair, which many cancer patients lose, and letting it grow wild and free. Donate the money you typically spend on shaving and grooming to educate about cancer prevention, save lives, and aid those fighting the battle. You’ll do this gentle reader, won’t you?

For the purpose of this post, let’s talk about prostate cancer which is a bit more common. Well, not just cancer but also benign prostate hyperplasia (BPH).

You’ll be surprised that many men aren’t really sure what the prostate is. Some think it’s ‘the balls’. Those are testicles. Others, well, I’m not really sure what they think it is. The prostate is a small walnut-shaped organ found in males only. It surrounds the urethra (urine tract) somewhere just below the bladder. This gland produces part of the fluid making up the semen. It also contributes to the ejaculation process by contracting to forcefully push the semen out of the penis. Now we all get what we’re talking about, yeah?

In every man, the prostate is continuously growing as you age. Hence it tends to get troublesome in the older men. This growth is facilitated by testosterone and starts at around 40 years. By the time you hit 60, half of the men will get symptoms of an enlarged prostate. We call this, benign prostate enlargement. Benign to mean it is not cancerous.

The enlargement however can be troublesome. Like we said, the prostate surrounds the urinary tract and it’s close to the bladder. Hence when it becomes big, it interferes with these structures. You go to pee and notice changes. Like most men, you’ll ignore them since you’re too shy/feel ashamed to speak about it. The symptoms however don’t go away and eventually you come to my office.

‘Daktari, there’s a problem somewhere’, you say and list a myriad of symptoms:

‘I’m peeing too frequently’ - frequency

‘When I go to pee it takes some time for it to start flowing’ – hesitancy

‘My stream is very weak, the trajectory is decreased’ – weak stream

‘After I’m done peeing I feel there’s some more left’ – incomplete voiding

‘I can’t hold back the need to pee’ – urgency

‘Daktari it’s chaos, my urine just flows’ – incontinence

These are among the tell-tale signs of BPH. If you get any of these (or your relative does), please go to hospital. A number of blood and urine tests will be done to find out what’s going on .We’ll also do the dreaded DRE. Digital rectal exam. Yes, the doctor’s finger will go up the last place you’d want it to go. Yes, it’s where you think I’m talking about. The back hole. If it’s any consolation, a lubricant is used. A digital exam helps us asses if the prostate is truly enlarged. It can also give us an idea if it’s the benign type or the cancerous one (though we confirm cancer with biopsy).

BPH cannot be prevented, it’s inevitable with old age. The good news is that it can be treated. With the right medication, we can relieve the symptoms as well as stop the enlargement.

Supposing we’re worried it’s cancer, this is when we need a biopsy. A biopsy is when you take a small tissue of the prostate and examine it to determine if it has cancerous cells.

I have good news and bad news. Every cloud has a silver lining yeah?

The bad news first; you have prostate cancer. What could the good news be? Well, prostate cancer has been found to be a rather slow growing cancer. Hence with medication one can survive for a relatively long time.

This cancer is common among older men above 45 years .The signs might be the same with those of benign enlargement. Hence biopsy is the only thing that can tell us for sure. Like all cancers, if caught in early stages, survival is better. Also, if left untreated it can spread to other parts of the body.

There are many treatment options. The prostate can be removed, Radiation and chemotherapy can also be used. Castration can be done medically or surgically. This helps curb the growth since like earlier said, prostate growth is dependent on testosterone.

Every treatment option has its side effects .Choice of the best method to apply is best discussed with your healthcare provider. Remember, some people have a family history of this cancer hence their chances of getting it are higher.

As you mark this no shave November, I hope you now have more insight on what this is all about. Make sure to go for screening if you’re above 50 years. Better safe than sorry.

-Jowie the Doc-

Our gratitude goes out to you, Jowie the Doc for sharing your medical skills and knowledge with us, for a healthy nation.

Fun.Learn.Share.

No Shave November-Prostate Cancer.

Hello good people.
Today marks our 1st year anniversary since i posted the first post American Height.
It has been one year full of fun, learning and sharing.
I wish to thank God and everyone who has been walking with me through this journey.
Life will be a party for you, a grand festival, because life is the moment we are living right now.
October being a breast cancer month we dedicate this day to breast cancer.

I partnered with a good friend of mine to educate us a little bit about breast cancer.
She is thoughtful and a good listener. It's confusing because what you might think passes as thoughtful might actually be her listening, therefore it's hard to know exactly what lurks behind her eyes when she is silently following up on a conversation. She passes as bright effortlessly, and she is able to sniff out nonsense before its baked. Well her nonsense withstanding gradient is rather low and she is passionate about the community. You may say, she is a girl-child advocator, given the kind of projects she is undertaking at Samburu with her NGO, 'fly sister fly' When she is not busy with her books, running the NGO as the president, she loves hanging out with friends and sharing her medical knowledge for a healthy nation. Always enjoys enriching conversations.

Don’t keep this information to yourself, pass it on. Stay healthy my people ☺

-Jowie the Doc-

Mercy Kariuki the Mountain Girl

FITNESS: AS SEEN THROUGH THE EYES OF 4 INDIVIDUALS.

MALE BREAST CANCER AWARENESS.

2nd BLOG ANNIVERSARY-BREAST CANCER AWARENESS.

No Shave November-Prostate Cancer.

1ST BLOG ANNIVERSARY-BREAST CANCER MONTH.

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