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Is Fear Holding You Back From Living Your Best Life?

I Conquered my Fear of Heights! So Stoked!

So my gym-mate is the founder of Mountain Slayers Kenya that organizes hikes worldwide.

She has been inviting me to join them in one of the hikes they regularly organize, and I kept telling her I will join when it’s an “Easy Hike”. 👀

Well the time came when a hike to Kijabe was coming up, and it was advertised as easy.

This time, I had no excuse and I had to keep my promise. 🙆🏽‍♀️ 🙆🏽‍♀️

All through the week, I kept asking my gym-mate if the hike was really as easy as they implied. I also wanted to know if I I needed specialized hiking gear.

My friend assured me that it was an easy stroll. In fact, she said it was easier than the workouts we do at the gym.😌😌

I took her word for it, and just did basic hike prep – no tech gear, no high-grip boots, just extra socks, extra water and some granola bars and fingerless gloves.

Saturday came and we assembled at 7am at the pick-up point, and off we went to Kijabe.

The first thing I noticed in the car was that everyone had serious hiking gear and boots.

There I was with my humble running sneakers. 😰 😰 😰

My heart rate picked up a bit with nervousness when I saw the gear of my fellow hikers.

So we get to our destination in Kijabe, a beautiful lush green site, and set off! We had barely done 15 minutes through the bush, when lo and behold! we get to a river route.

Shock on me… that was our trail. 😖 🥺 😩

This ended up being a technical hike. 🥺😖☹️

Some of the crossing points required me to be on all fours, others had me praying that God would forgive my foolishness and keep me alive, so that my people back home could see me again!

At some point along the way, I asked myself,

“Liz, how the H*** did you get here? And more importantly, How the H*** do I come out of this alive?!!!”

Eventually, I reached the summit, and took in the amazing views of nature around me, before starting on the route back.

As they say, what goes up must come down… Coming downhill was pure hell!!!

My shoes had poor grip and the trail was super steep.🧗🏾‍♀️ 🧗🏾‍♀️

My saving grace was my fellow hikers: They kept cheering me on, guiding me and holding me when things got rough.

One thing they kept telling me that made me change my mindset, was that FEAR IS HOLDING ME BACK.

  • Fear of heights,
  • Fear of falling and
  • Fear of the unknown

Those 3 fears kept bringing serious doubts in my ability to complete that hike.

One of my hiking mates told me not to look at the whole trail or what was ahead of me and just move by putting one foot in front of the other.

He told me that I should just concentrate on one step at a time and ensure my foot is firmly on the ground with every step. 👣 👣

Guess what….. I finished and I even managed to take a picture at a place where I would not even attempt to do it…..heights…💃🏽💃🏽💃🏽

So this season, I want to encourage anyone who’s facing something new, or something daunting in your life.

  1. Face your fears!
  2. Just start!
  3. Many times, our fears disappear after we take the first bold step.
  4. Here’s the Formula:
    Put one foot in front of the other,
    make sure it’s firmly on the ground,
    REPEAT!

I encourage you to #choosetochallenge….

Let no one tell you you cannot achieve something because of your gender or any other stereotypes.

Thank you @mountainslayerske for the experience.

Let me now buy hiking 🥾 boots! 😊

Want To Lose Weight?

***Here are the 6 Rules for Weight Loss***

There is no magic to losing weight‼️

The principles for healthy weight lose are the same.

Stay away from the short cuts of fat burners, juicing, detox teas and practice the following consistently for 6 months and see magic happen ✨ ✨ ✨

1️⃣ Do what eating plan works for YOU…CONSISTENTLY.

Keto, IF, Paleo, Moderation, Low fat- Pick one, follow through with it and trust the process.

Check out my take on Intermittent Fasting – Highlights and Benefits here.

You might also like this post on: Keto Diet: Over-rated or Misunderstood to learn more about Keto Dieting.

2️⃣ Make walking your religion.

Do not underestimate the power of NEAT (Non Exercise Activity Thermogenesis).

Walk, walk, walk!!!

[Find out more on How to Burn Fat Through N.E.A.T]

3️⃣ Control hunger.

No matter what you do, you have to be in caloric deficit to lose weight and you cannot eat all the time if you want to achieve this.

Eat real food that keeps you satiated and keep away from highly processed, CRAP food.

4️⃣ Prioritize protein

Why? Because, amongst many other benefits, Protein increases satiety. That means it makes you feel fuller for longer.

This helps to naturally reduce calorie intake while also making you feel less hungry during a diet.

5️⃣ Lift heavy stuff

Resistance training is an effective way to lose excess fat due to the high calorie cost of the actual training session, and the “after-burn effect”- you continue to burn fat hours after the actual training.

6️⃣ Prioritize sleep and recovery

This is important because when you sleep…


⚡️ Energy and health is restored.
⚡️ The brain flushes out harmful toxins.
⚡️ Metabolism and hormones regulate.
⚡️ Muscles and organs repair and recover.
⚡️ Information is stored to create memories.

What do you think? Is this hard?

Let’s talk in the comments. 👇🏽

3 Powerful Health Benefits of Onions

  1. Onions contain sulfur compounds that provide many health benefits, including lowering blood sugar.

2. Consuming onion juice cures fever, cold and coughs immediately.

3. Regular consumption of onion juice also helps cure acne and other skin infections.

Here’s a Powerful “Onion Dawa” Drink that you might want to try out.

You will need:
*2 Onions
*3 Fresh Ginger Roots
*3 Garlic Cloves
*Juice from 4 Lemons
*2 Chillies (Optional)

Check out the video on what to do next!

Will you try it out?

Let me know what you thought of this cocktail!!

Liz.

Stay Safe, friends!

4 Reasons Why Vegetable Oils are BAD for Your Health

This is The Truth: Vegetable Oils Are BAD For Your Health

I keep talking about this… and I know many of you may not believe it, because we’ve been using vegetable oils for so many years.

You can drastically improve your health and weight by eliminating vegetable oils from your cooking.

What are vegetable oils?
Vegetable oils are extracted from seeds, germs or beans, such as corn, sunflower, safflower, soybean, or rapeseed (canola oil).

They are one of the most unnatural “foods” you can find and were brought about by industrialization in the early 1900s.

⚠️ ⚠️ Vegetable oils are PUFAs, which stands for Poly-Unsaturated Fatty Acid. So why are they so bad….

4 Reasons Why Vegetable Oils are Bad for You

❌ Vegetable Oils Contain An Unnatural Amount Of Omega-6 Fats.

We are now eating so many vegetable-oil-laden products in our deep fried foods that the average person has an omega-6 to omega-3 ratio of around 20:1 when it should be 1:1.

❌ Vegetable Oils Are Unnaturally Produced, Highly Refined And Extracted Using Heat And Chemicals

The thing is, vegetable oils are Factory-processed through measures of high heat and extreme pressure, exposing the oil to all sorts of oxidative damage and polished off with chemical solvents.

❌ Vegetable Oils Contribute To Excess Inflammation in your body.

While inflammation is a natural, protective part of the body’s immune response, it’s only protective in low doses. When you constantly put your immune system in a state of attack, you can put your body into a chronic state of inflammation. So why is this a problem…

Over time, this can cause:

⚠️weight gain

⚠️drowsiness

⚠️skin problems

⚠️digestive issues

⚠️host of diseases, including diabetes, cancer

⚠️depression

❌ Many Vegetable Oils Are Hydrogenated And are filled With Trans Fats

PUFA’s are the worst when they are partially or fully hydrogenated. This chemical process takes place in factories and it’s used to make PUFA’s solid at room temperature and to have a longer shelf life. Trans fat is the artery-clogging fat that is formed when vegetable oils are hardened to make margarine, vegetable shortening.

If Vegetable Oils are Bad For You, What Oils Should You Use?

Here’s a summary of the healthy oils you should be using for your cooking.

✅ Coconut Oil

✅ Tallow/ Suet (beef fat)

✅ Lard/Bacon Fat (pork fat)

✅ Butter

✅ Ghee

✅ Duck or Chicken Fat

✅ Extra-Virgin Olive Oil

✅ Avocado Oil

If you want to know more on the health benefits of these oils, this article on Healthy Cooking Oils provides additional evidence-based info for you.

I really hope this has helped de-bunk some serious myths about the vegetable oils we commonly use.
Let me know in the comments if this was useful to you.

You might also like this post on Now What’s Wrong With Our Food!
In this article, I share more on the Deadly Combination of Modern Food, and how it’s affecting our health.

Talk Soon, dearies!
Liz

How to Overcome Emotional Eating

4 Signs You are an Emotional Eater

I have yo-yo dieted for most of my adulthood!

Every diet was the same thing:
* The first two days went great;
* The third day I got really hangry (hungry + angry) 😡 😡;
* By the fourth day I’d be on seated in my room with a box of chocolates.

What was my problem?😖😖😖

If this is you, dieting will probably be a complete waste of time.

You need to first understand if you are emotional eater and deal with that first. 🤔 🤔

1. You eat when you’re not hungry.

Hunger is our body’s way of telling us we need physical nourishment.

When you want food and you don’t have the growling, rumbling feeling in your tummy, it means you’re craving emotional nourishment.

For many of us, food is the fastest, cheapest, simplest way to feel entertained, loved and comforted.

I can’t tell you how many times I ate a whole packet of crisps or went through an entire tub of ice cream at 4 p.m. because I was bored.

I was never actually hungry in those moments — I just wanted to be filled.

2. You have food FOMO.
[“FOMO,” aka “fear of missing out,”.]

Food FOMO is when we’re watching a friend eat a cookie and want one too, or watching all of your friends have a third glass of wine and feeling the pressure to join in.

We subconsciously believe that the magic, the happiness, the satisfaction is in the food, and we want our share.

3. You don’t want other people to really know what you eat.

Have you found yourself secretly eating so that you could eat whatever you want without feeling embarrassed?

When we hide our food it perpetuates our belief that there’s something wrong with us and that if people really knew what was going on, then they’d think we’re “funny”.

4. You feel guilty for eating.

You know when you dive into a chocolate lava cake at a restaurant and every time you put a spoonful of chocolatey heaven in your mouth you’re thinking,

“I shouldn’t be eating this…. I shouldn’t be eating this… I shouldn’t be eating this”?

What a buzz kill!

When we do this, we’re completely robbing ourselves of the eating experience, which leaves us craving more and more of the “forbidden” food to feel satisfied.

Is this resonating with you? Let me know in the comments….👇🏽👇🏽👇🏽

Before you go into this place of “I’m more messed up than I thought!” I need you to know that there’s nothing wrong or broken about you!!

3 Simple Steps To Overcome Emotional Eating

It’s important to remember that it can take your brain change your emotional eating. It will take time and practice.

1.Practice mindful eating.

Have you ever found yourself in a situation where you’ve finished a meal and not remembered actually eating the food? Where eating is done on autopilot?

Mindful eating is an important tool to help us become more aware of:

📍 What we’re eating.

📍 How much we’re eating.

📍 Why we’re eating it.

This can help with weight loss by controlling our portion sizes and staying in tune with eating for nourishment.

Mindful eating means turning your full attention to the process of choosing, preparing, and eating your food or having your drink.

Removing distractions when eating helps us stay more in tune with our feelings of hunger and fullness.

2. Slow down… Take time to eat your meal.

We often eat food in a hurry while focusing on something else like watching TV.

The ’20, 20, 20′ strategy is a helpful tool to increase mindfulness around food and eating.

At each meal:

📍 Chew your food for 20 seconds.
📍 Put your fork down for 20 seconds between mouthfuls.
📍 Take 20 minutes to eat your meal.

Concentrate entirely on your food.

You’ll likely find that you need to eat less as you become more in tune with your body’s hunger signals and more aware of what you’re eating.

3. Be prepared.

Being prepared for emotional cravings ahead of time can help you better manage them in the moment.

📍If I’m bored at home and get the urge to visit the pantry, then I’ll listen to a podcast, so my mind has something else to focus on

📍If I had an awful day and feel overwhelmed, then I’ll call my friend for a chat.

Write down a full list of all the possible scenarios that you foresee as being a potential challenge.

Then, when you’re faced with these situations in the future, you’ll feel better prepared with a plan to manage them..

Was this helpful?

Please share what your biggest take home on emotional eating has been.

But Before You Go…

Have you ever tried Intermittent Fasting? Did it work for you?

Take a look at this video on Intermittent Fasting, and how it’s supposed to work for weight loss.

Let me know what you think!

Talk soon!
Liz!

5 Signs That You Aren’t Eating Enough!

During my check up calls with my clients, the first questions I ask them is:

❓How was your week?

❓How are your energy levels?

❓How are your hunger level?

You see the most successful and sustainable diet plan is one where you can eat more and still lose weight.

Unfortunately, many ladies want rapid and restrictive diets that are messing up with their metabolism and hormones making it harder to lose weight in the long run.

1️⃣ Low Energy Levels

Calories are units of energy your body uses to function. When you don’t eat enough calories, you’re likely to feel tired most of the time.

2️⃣ Hair Loss

Hair loss may occur as a result of inadequate intake of calories, protein and certain vitamins and minerals.

3️⃣ Constant Hunger

Being hungry all the time is one of the more obvious signs that you’re not eating enough food. Studies confirm that appetite and food cravings increase in response to drastic calorie restriction due to changes in levels of hormones that control hunger and fullness

4️⃣ Feeling Cold All the Time

If you constantly feel cold, not eating enough food could be the cause. Your body needs to burn a certain number of calories in order to create heat and maintain a healthy, comfortable body temperature.

5️⃣ Sleep Issues

Undereating has been linked to poor quality sleep, including taking longer to fall asleep and spending less time in deep sleep.

Please keep away from cleanses and detox teas.

You cannot diarrhea yourself to weight loss. 😫 😖

(Check out the No.1 Secret of Success in Weight Loss to learn the most important thing you must do to lose weight!)

In my coaching program, metabolic health is monitored constantly using tools that I have developed to ensure that you improve your overall health while you lose weight.

Have you signed up for my Forever 21 nutrition based coaching program that starts on 11th April 2021?

Send me a message to sign up.❗️❗️

Before you go…

Let me give you a peep into some weight loss secrets nobody is talking about. Take a look at my expose on Why you are not losing weight.

Remember to drop me a comment to share your biggest take-home.

Much love, Liz.

How to Lose Weight & Feel Confident Once Again

Check out Bridget Kalekye Mulwa’s Inspiring Weight Loss Story!

I WANT TO FEEL CONFIDENT AGAIN…

When Bridget Kalekye Mulwa approached me on joining my Forever 21 weight loss program, she wanted to feel confident again.

Child birth and reckless eating had done a number on her health, weight and body confidence.😎

By day 20 on the program she reported;

✅ Feeling lighter

✅ More energised

✅ Smoother face

✅ Insomnia gone and she was sleeping like her baby (her exact words)!

✅ And guess what else… she could finally tie her shoe laces while seated ☺️.

In 6 weeks she lost 4.8kgs and 3 inches around her tummy💃.

It was a beautiful journey for her, as she learnt how to control her eating habits and know what to put in her shopping basket.

The program has been sustainable and she has continued on it without any issues. Bridget loves eggs and was thrilled that she can eat as many as she likes.

Bridget sums it up by saying this:

“I can recommend Forever 21 to anyone looking for a practical weight loss program.

Forget about guava leaves and Maasai herbal pills…. this is the real deal!!!


Thank you Liz for lessons! 😍

Be like Bridget and send me a message to find out more about program today.

Our last program started off on 12th April 2021.
If you missed it, you can join the waitlist for the next one.

Interested? Hit the Button to get more information. Reclaim your health and wellness in 2021.

Before you go…

Here are some tips on how to keep burning fat even if you aren’t going to the gym.

These are simple things you can incorporate into your daily routine that can make a difference in your health.

Give them a try and let me know which ones are new to you.

Much love, Liz.

Keto Diet: Overrated or Misunderstood [Video]

The Keto diet is one of the most talked about ways of eating of our time.

Join me as I take you through What Keto Is and WHAT KETO IS NOT, just to help you to make an informed decision if you decide to give keto a try.

Please share in the comments if you found this helpful.

Enjoy!

#Wisdomwednesday

How To Burn Fat Through N.E.A.T

Let’s Talk About Fat Burning Through N.E.AT – Non Exercise Activity Thermogenesis 🔥

This weekend I went walking twice, and I managed to hit 10km each morning. I got a new Fitbit watch and was quite excited about using it.
These brisk walks made up about 12,500 steps per day.

On a normal day, I hardly hit 3000 steps because I work a sedentary desk job.

As much as I go to the gym, I’m making a conscious effort to increase my NEAT each day.

NEAT refers to how many calories you burn a day that is not exercise, but through the activities of daily living. This can represent between 15-50% of your total daily energy expenditure (TDEE).

NEAT is a primary factor that influences your ability to gain or lose weight.

Take a look at these Examples of NEAT

🚶🏽‍♀️Walking (This contributes to the majority of NEAT)

🚶🏽‍♀️Standing

🧎🏾‍♀️Sitting

🚶🏽‍♀️Fidgeting

🚶🏽‍♀️Shopping

🚶🏽‍♀️Cleaning

Does it really make a difference?

Studies have shown there is a difference of around 120 calories per hour burned between someone resting and somebody walking at 2 kilometers per hour.

(Keep in mind that a tortoise 🐢 has an average walking speed of 0.2–0.5 km/h!)

You times this by a typical 8 hour work day.120 x 8= 960 calorie difference in calories burnt.

Just by having a more active lifestyle you can burn a lot more calories each day and help with fat loss and overall health.

How to Track Your N.E.A.T

Tracking your activity by using your phone or a Fitbit, forces you to be constantly aware of your activity levels.

Ways to Increase N.E.A.T?

1️⃣ WALK MORE; To work, at lunch, to the shop etc…

2️⃣ Take the stairs

3️⃣ Park further away from the destination

4️⃣ Get off a stop early and walk

5️⃣ Track steps

6️⃣ Clean the house more often

7️⃣ Do more work around the house

8️⃣ Resistance training

Want to learn more on how to burn more calories?

My Forever 21 nutrition based weight loss program is now open for sign up.

The Program starts on 12th April 2021.

Hit the Button 📩 📩 📩 to find out more.

April is Autism Awareness Month

GO AWAY AUTISM..

Happy new month! 💖 💖

April is a special month for me because it is Autism Awareness month.

My son, Jabari, is 12 years and it is now 9 years since he got his autism diagnosis.

Our world almost collapsed. We had to quickly pick ourselves up and start the long journey of managing this disorder.

Autism is a nightmare.

I hate it and keep wondering what if….

People with autism have trouble with communication.

They have trouble understanding what other people think and feel. This makes it hard for them to express themselves, either with words or through gestures, facial expressions, and touch.

For Jabari, he also has problems with learning.
* His skills develop unevenly.
* He is non-verbal.

Common Symptoms of Autism Include:

⏯ A narrow range of interests or intense interest in certain topics- Jabz only watches the same videos over and over again.

⏯ Doing something over and over, like repeating words or phrases, rocking back and forth, or flipping a lever.

⏯ High sensitivity to sounds, touches, smells, or sights that seem ordinary to other people.

⏯ Not looking at or listening to other people and not looking at things when another person points at them

⏯ Talking in a sing-song, flat, or robotic voice.

⏯ Trouble adapting to changes in routine.

Unfortunately, there’s no cure for autism.

But early intervention can make a big difference in development for a child with autism.

*️⃣ *️⃣ For Jabari, he goes to a special school and we focus on him having a clean diet, away from processed foods and sugars.

GO AWAY AUTISM! 😔

Do you know anyone with Autism?