The 3rd edition of the Black Coffee with Sugar series.

Black Coffee (with 3 Spoons Of Sugar)

Welcome to the final episode of Season 7.

In this episode we discuss injuries.

We want to preface this episode by saying we are not Physiotherapists, and we highly recommend working with one through any injuries or niggles you have.

We talk about various injuries we have sustained and how we worked through them (and still do).

We discuss the main problem areas such as shoulders, hips, spine, and knees.
We give you mobility, soft tissue work and prehab for these main areas.
We also give tips on how to organise your training programming around injuries.
How to make some exercise technique changes that will spare your joints.

We are all pro training sensibly for longevity.

We really hope you find this episode useful. If you want any recommendations on Physiotherapists we trust and recommend send any of us a DM and we will help you out.

Season 7 Episode 12

Injures! How to prevent them, deal with then & train around them.

Injures! How to prevent them, deal with them & train around them.

Let's take it back...all the way back, to those classic bangers!

Hip Hop X R&B Throwbacks (Vol.3)

Just Keep Dancing (Vol.1)

A combination of some of my favourite Afro House tunes, that'll will probably make you blow your speakers...Just saying...

Ultimate Afro House (Vol.1)

Yungfrvr- IDK

This beat was inspired by omah lay and I added abit of my own twist to give it a spacey atmospheric feel🛸

Yungfrvr-jagabon

This project was inspired by wondagurl
I've been studying her bounce and I trying to replicate it 😁

Yungfrvr-outta space

Welcome to episode 7 of Season 10.

In this episode we have more of a philosophical chat about pregnancy and parenting! With some fitness advice thrown in of course.

Clea talks about her how pregnancy is going- home birthing, training, nutrition, pregnancy tests and more. Then we all talk about birth plans and more about different types of birth.

The conversation then turns to parenting; how we were brought up, different types of parenting and challenges that Andy is currently facing as single dad to a daughter.

We hope you enjoy our conversation and find some useful bits of advice and wisdom.

A DISCUSSION ON PREGNANCY AND GOOD PARENTING.

Welcome to episode 10 of Season 11.

In this episode we have a general catch and cover some interesting topics! We talk about the importance of sleep and whether or not naps are useful.

We discuss the downside of today’s hustle culture and the importance of having hobbies (yes, even outside the gym). Andy gives us the latest update on his knee replacement.

Clea take us through her appointment with her Pelvic Floor Physio and why she’s doing perineal massage.

We hope you find this useful.

NAPS, HUSTLE CULTURE, HOBBIES PERINEAL MASSAGE & AN UPDATE ON ANDY'S KNEE.

Today's episode builds upon the knowledge of last week's discussion on hypertrophy. We really need to understand the principles behind hypertrophy to create an effective programme.

Programming is a skill, taking into account your goals, lifestyle, stresses, nutritional habits, exercise history etc. to create a programme that will be effective for YOU.

We go through basic programme designs from beginners to advanced, from full body to bro- splits and how to know which is right for you.

THE BODCAST SSN 2 - EPISODE 3

PROGRAMMING 101 - BASICS ON HOW TO PROGRAM

PROGRAMMING 101: BASIC KNOWLEDGE ON HOW TO PROGRAMME

Welcome to the BodCast Kenya!
Here we discuss all things health and fitness. 
We aim to share our knowledge on training, nutrition and a healthy lifestyle through our own experience and by interviewing local and international experts in their field.
The three of us are very different and bring our own unique characters and knowledge to the podcast.
We hope to educate, empower and grow the professionalism of the industry in Kenya.
-
Knowledge . Mindset . Positivity.

A DISCUSSION ON PREGNANCY AND GOOD PARENTING.

The Bodcast-Kenya

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