Towards a fit, less fat festive season

It’s hard enough to exercise the rest of the year, but add holidays to the mix and many people find it less of a priority as to-do lists grow longer and longer.

Even for a fitness enthusiast, it’s tempting to take a break with the promise to start again after the New Year.

But as fitness trainer Andrew Sudi argues, there is need to exercise, more so, during the festive season.

Sudi, attached to Premier League side, Tusker FC, says when socialising heats up and the overindulging begins, one has to be careful not to be caught up in the excuses.

Challenging time

A sports science diploma holder from Kenyatta University, Sudi advises that even when time is limited, it’s important for to pick a handful of basic bodyweight-based strength exercises such as lunges, squats, push-ups and plank-ups, which he says can be done anywhere. 

“My desire is to see a fit society. Whether you want to lose weight, combat anxiety and depression, improve memory, build endurance, or strengthen bones and muscles, exercise is the catalyst. Therefore, we should strive to work out,” he says. 

Sudi,25, was born in West Pokot, raised in Uasin Gishu and resides in Trans Nzoia. A cocktail of challenges including, the famous tribal and inter community clashes in West Pokot and ailing mother saw Sudi as a toddler, separated from his family.

He ended up in Eldoret, Uasin Gishu county, where he stayed with relatives. It was not until he was seven years that he got to know about his siblings. 

“I got to know about my four brothers and two sisters later on,” says the last born in his family.

His, is a life of a young man whose dream of becoming a professional goalkeeper fall short. Through his disappointment, he is determined to help others achieve their goals, either professionally, or just for fitness.

“Early life taught me the importance of peace of mind. The value of peace and harmony. And why we need to be thankful,” says Sudi.

With over four years in the fitness industry, he says the festive season is the most challenging time of the year, both for trainers and clients.

It is during the merry making season that he urges his clients, to practice exercise snacking—  this in the fitness world   easily translate to squeezing  in at least 10 minutes of exercise at a time two or three times a day. This, he says, is helpful as compared to abandoning exercise routine until the New Year.

“You can do it from the comfort of your house. It can be planks, mountain climbers, lunges, squats when you wake up.

A brisk walk at lunch and a longer walk or jog in the evening. You will get the same benefits of a longer session, if you commit to it,” advises Sudi who adds any form of activity can be good for you and count as exercise. 

 “If you have existing fitness routine, it is better to compress your work-out  into short, but intense sessions that get your heart rate up  and build strength,” says Sudi, who has been with the Ruaraka based East Africa Breweries Limited for the last five years, first as an intern before he was confirmed in 2016.

Slightly more than a year ago, while strolling at the Ruaraka Grounds, home of Tusker FC, he couldn’t help, he saw someone working out alone in the evening.

“What caught my attention was this person, who I came to know was Sam Mugambi was doing his work out wrongly think he was doing lunges.

I feared he might get injured and quit training. I decided to share some tips on how to maximise your outdoor training. Through that interaction, Boot Camp Sunset Goals was born,” he reflects.

Sudi recalls how a satisfied Mugambi could later refer more fitness enthusiasts/clients to him, which could later become the basis of the big group he has now.

Cross Head

The recent influx has seen most exercise lovers leaving the gym and opting for outdoor work outs, an idea which is supported by Sudi.

“Outdoor work-outs challenge your muscle with inclines, declines and obstacles. You also improve your mood and boost self-esteem.

Training either in evening or morning breeze is itself a positive challenge. Working out with different people in open space is itself a motivation,” he adds.

Besides the outdoor training, the Bootcamp group that has approximately 40 active members, the trainer says, there are others programs that are used to spice up the works outs.

“For example, twice a week, on Tuesday and Thursday we do stairs challenge at Safari Park overpass.

We do go to Karura forest once a month and also once after three months there are challenges like mountain climbing lined up for the group, for socialisation, networking and pushing each other to achieve our goals,” he narrates.

He adds:“For sustained improvement, consistency is the biggest key. People see the most benefits if they work out on a regular basis, multiple times a week, throughout their lives.”