JAN 2018 | ISSUE NO. 004 The Official Newsleer for RacingSportGym We hereby take this opportunity to wish everyone a Happy New Year and Best Wishes for 2018. We would like to wish our Muslim members Maulid Mubarak and for our other members Merry Christmas for the month that just passed. We hope that everyone had a safe and festive December and ready for the upcoming year. Every journey begins with a single STEP. But you’ll never finish if you don’t START. As we enter 2018 we would like to inform you of some of the changes, pricing, events and promotions that we hope will enhance our product offering/services and better your experience in our facilities/locations. The management has come up with the following New Year Resolution: In 2018 Racing Sport Gym will: 1. We will open club 3 and endeavor to open club 4. 2. We will offer better value for money and easy payment terms for our members starting with a rate reduction to Ksh. 4,900/- for subscription package. 3. We will implement a Corporate Social Responsibility (CSR) Program to raise funds for a local worthy cause. 4. We will have a better “Social Event” than we did in 2017. 5. We will up our equipment number and offering. 6. We will increase the number of in-club events in our locations – this by popular demand. 7. We will develop our staff skills in order to improve member experience and enhance customer service. Our team at RacingSportGym is excited to be your guide in 2018. Sincerely, RSG Management Happy New Year! Message from RSG Management &Team. Weight Before: 72.4 kgs Weight Aſter: 56.8 kgs FEATURED INSIDE As we enter 2018 we would like to inform you of some of the changes, pricing, events and promotions that we hope will enhance our product offering/ services and beer your experience in our facilities/ locations.
Transcript
JAN 2018 | ISSUE NO. 004
The Official Newsle�er for RacingSportGym
We hereby take this opportunity to wish everyone a Happy New Year and Best Wishes for 2018. We would like to wish our Muslim members Maulid Mubarak and for our other members Merry Christmas for the month that just passed. We hope that everyone had a safe and festive December and ready for the upcoming year. Every journey begins with a single STEP. But you’ll never finish if you don’t START. As we enter 2018 we would like to inform you of some of the changes, pricing, events and promotions that we hope will enhance our product offering/services and better your experience in our facilities/locations. The management has come up with the following New Year Resolution:
In 2018 Racing Sport Gym will: 1. We will open club 3 and endeavor to open
club 4.2. We will offer better value for money and easy
payment terms for our members starting with a rate reduction to Ksh. 4,900/- for subscription package.
3. We will implement a Corporate Social Responsibility (CSR) Program to raise funds for a local worthy cause.
4. We will have a better “Social Event” than we did in 2017.
5. We will up our equipment number and offering.6. We will increase the number of in-club events
in our locations – this by popular demand.7. We will develop our staff skills in order to
improve member experience and enhance customer service.
Our team at RacingSportGym is excited to be your guide in 2018.
Sincerely,
RSG Management
Happy New Year!Message from RSG Management &Team.
Weight Before: 72.4 kgsWeight After: 56.8 kgs
FEATURED INSIDE
As we enter 2018 we would like to inform you of some of the changes, pricing, events and promotions that we hope will enhance our product offering/services and better your experience in our facilities/locations.
We are excited and pleased to announce that Zipporah will be taking on a new role in the managerial position from 1st January 2018.
I have worked at RacingSportGym for one year and in that period I’ve learned that dedicating yourself to the work process, and appreciating the journey along the way is the best way to find long term success. I’ve also learnt that the one thing that brings me the most joy at work is when members enjoy the
experience at the club, that my team and I work so hard to cultivate and support.
I take so much pride in the service we provide and I love seeing people achieve their goals. When you love what you do, it doesn’t feel like a job. It is so much more to me and to my family; it is a lifestyle. We are extremely fortunate to live and breathe it every day and share in the journey and experience of members. Those are the intangible things that keep me going and continuing to work as hard as I do to bring the best possible experience to everyone that joins.”
STAFF REVIEW ZIPPORAH NJERINEW ROLE
TRAINER REVIEW BRIAN OHONDE
Fitness model, trainer, fitness enthusiast, 1Athlete I use my experience from sports and cooking to help clients achieve the goals they have set for themselves and more.
I believe the key to this success is by building a solid foundation in the beginning. I am passionate about using correct form, proper technique, and injury prevention in a fun environment.
I believe that we all, regardless of our current conditioning, are able to achieve the goals that we have for ourselves. With consistency and perseverance, anything is possible. “Accept no way as the way, accept no limitation as limitation.”
Every journey begins with a single STEP. But you’ll never finish if you don’t START.
I am passionate about using correct form, proper technique,
and injury prevention in a fun environment.
SPECIAL REPORTEQUIPMENTS
CABLE CROSSOVER MACHINE
When you use cable crossover machines, you are applying force to your muscles, the direction which you can freely alter with the help of the pulley. It increases strength and size throughout the chest. Performing the move at varying angles will change how the chest develops.
Tips1. Be sure to pause at the end position and
squeeze your pecs.2. Maintain a relatively tall posture. Do not bend
forward too much from your hips.3. Return the handles slowly back to the starting
position so you feel a stretch in your chest.
New AdvancementIn Parklands
RECUMBENT BIKE
Recumbent bicycles are designed so you sit lower to the ground with your legs out in front of you rather than sitting up with your legs below you. Working out on a stationary recumbent bike or riding a recumbent bicycle on the road have similar health benefits as regular bicycles.
They provide cardiovascular exercise, help you watch your weight and increase your strength. Recumbents also have the additional benefits of better safety and more comfort, and they put less stress on your knees and hips.
New AdvancementIn Westlands
Equipment Feature
The C.O.D (Change of Direction)
A unique combination of weight resistance and movement. The ability to perform squatting/knee bend movements along with lateral movements such as side steps, shuffle steps or skip steps, is innovative and exiting.
MEMBER REVIEW GLADYS MWIHAKIAGE: 30 YEARS
Question: What was your the turning point that made you to lose Weight?
Answer: My turning point was the realization that I was carrying a weight I did not like. I used to have all the small friends and one day we took photos at a sleep over which I did not like. I ended up breaking down in tears and after that I resolved to change how I looked.
Question: When Did you start to lose weight?Answer - I started in 2014. However, I had no idea about what to do so it took me so long to lose the weight.
Question: How did you get Started?Answer - I started by contacting a friend who had lost weight before. However with limited knowledge I focused more on simple things like rope skipping and sit ups which did not work for me.
Question: What was you biggest Challenge?Answer - My biggest challenge was not knowing exactly what to do, what to eat, how and when. I wanted microwave results and I’d give up after two days and start again after several months. However, this changed when I met my trainer Everlyne Okinyi Owala of Eveal Health and Fitness.
Question: Were there times you wanted to give up? Initially, I did not just want to give up, I actually gave up so many times. I used to feel like I can never achieve my goals. However, that changed when I met Everlyne Okinyi As my personal trainer she has made sure that I stay focused, shown me how doable it is and has kept me on my toes since.
How did you stay motivated?Answer- This may sound a little cliché but the main reason that I have stayed motivated has been my love for God. The times I crave for unhealthy food, scriptures have kept me sane. Besides that my trainer has kept me motivated. Having a living example of what body I want is the best gift ever.
Question: Whats your daily diet look like?Answer- I have four meals a day. Each meal has a protein, vegetables while I take carbohydrates in the morning meals. My trainer Evelyn has been very keen to understand my goals, my starting point, my body and with that developed a meal plan that perfectly suits me.
Question: How has losing weight changed your life?Answer- losing weight has boosted my confidence, it is basically one thing less to worry about. I am now able to adorn all the cute outfits I want which was never the case earlier on. It has also taught me alot of discipline and that with consistency you can achieve everything.
Question: Do you have any advice for those trying to lose weight?Answer- Be consistent, work hard and be patient. Extra kilos gained over the years cannot be lost overnight. In addition engage a personal trainer if you have to. They keep you accountable.
Weight Before: 72.4 kgsWeight After: 56.8 kgs
Be consistent, work hard and be patient. Extra kilos gained over the years cannot be lost overnight. In addition engage a personal trainer if you have to. They keep you
HEALTH TIPS
3 common questions around Fitness and Nutrition Which is better for weight control, consuming three square meals or eating five or six small meals spread out throughout the day?
As far as weight control goes, it is the balance between caloric intake versus caloric expenditure, or ‘calories in’ versus ‘calories out’ that is important. Ultimately therefore, it does not matter whether the calories come from three larger meals or five to six smaller meals. If you would like to control your weight, it plays down to preference. However, someone who eats three or fewer meals a day may feel hungry and may tend to over-indulge to compensate; whereas someone who spreads out their meals may forget to make them small and would end up consuming more than the recommended calories for their weight loss goal. It is therefore important to practice mindful eating with regard to your specific preference.
An effective strategy for meal planning is to first determine your daily recommended intake in terms of calories and then divide these somewhat equally throughout the day- whether three or six meals.
Critically, people with diabetes should consume 5-6 equally sized small meals to maintain healthy blood sugar levels throughout the day.
How can you meet your fitness goals when it seems you do not have time to exercise?
While everyone knows the numerous benefits of exercise, these may not be enough to encourage one to make the time to make the changes, at least not right away, and particularly when your schedule is always loaded.
It is important to state that the minimum recommended duration of 150 minutes of moderate-intensity physical activity such as brisk walking can be accumulated over a seven-day period by doing 20 minutes of exercise each day.
Still, some small changes that do not take much extra time can add up to considerable benefits: opting to take the stairs instead of the elevator, parking at one of the furthest spaces at work or your local supermarket, walking your dog more or getting out to play with the kids instead of your usual Sunday afternoon lunch out are examples.
How can you lose weight and keep it off?The key to permanent weight-loss is making lifestyle changes that include a healthy eating plan and enough physical activity. These changes
however need to be reasonable and sustainable enough that a person does not feel deprived or unhappy.
In fact, research suggests that adherence to healthy lifestyle habits is better in people who exercise for positive reasons, such as to feel good, reduce stress and to make health and fitness improvements as opposed to losing weight and improving appearance whose underlying reason is negative.
A realistic weight-loss goal that is manageable for someone who is overweight is to aim to lose 7-10% of their initial weight over a six-month to one-year period and then to keep the weight off before trying to lose some more.
This would yield significant health benefits, including decreased blood pressure, cholesterol and the risk of developing diabetes.
Further, weight loss is more easily maintained when it is lost slowly (0.5-0.9kg per week).
Zack Okong’oPersonal Trainer [C. P. ED.] Force FitnessKE.
We often forget why institutions like Diani Children’s Village were set up and people may inevitably lose sight of the life long path that the Home is trying to craft for these young people. With each passing month, new situations mean that the circumstances of each child changes, and must be met with new solutions.
The young adults continue to surprise and delight everyone with their individual achievements some of which are truly remarkable.
Lydia completed her formal education which, for those who know her background, is an amazing thing. She was offered a scholarship at the Alison Caroline Institute , college of Beauty,
Fitness and Holistic Therapy in Nairobi http://www.acicollege.com .
In her free time she does work experience at a four star Hotel in Nairobi. This is a young lady that almost everyone had given up hope in during her school years!
Moses was discovered to suffer from epilepsy and has very poor muscle coordination. He was put on medication and has been undergoing therapy at a clinic in Ukunda and can now almost crawl like a normal child.
This quarter, the Home had the first successful adoption of one of the children. The child seems to have
settled well with his new parents and the phone calls thus far are extremely encouraging that the adoption will be a success.
On behalf of the Children, the Staff and the Managing Committee, we would like to take this opportunity to wish you all God’s Blessings during this Prosperous New Year.
This quarter, the Home had the first successful adoption of one of the children. The child seems to have settled well with his new parents and the phone calls thus far are extremely encouraging that the adoption will be a success.
The Diani Children’s Village Support Team
SOCIAL RESPONSIBILITYDIANI CHILDRENS VILLAGE
We are nowMPESA Agents
at our parklands branch
EVENT HIGHLIGHTS
Social EventPlease donate canned food and/or clothing to qualify for the event.
Birthday WishesHappy Birthday to Mr. Thota Sreenivas,Edward Mugo, Amrita Soni, Diana Osuwu, Christopher Gitau,Eric Mugo and all our members born in January. May this birthday bring countless happiness and endless joy and live with peace and serenity.
EVENTS, PROMOTIONS AND SPECIALS
Getting Back on
Track
The festive season has come and gone and for many, so has the diet… Taking a slight detour isn’t a problem just as long as you find your way back on the right path. So here are some tips to help you control the damage and get back to your fit self again.
1. Wipe the slate clean: What’s done is done, so if you indulged a little or a lot during this period it’s not the end of the world. One bad meal (or one bad day) won’t make you fat. Also, one good day of eating won’t make you lean. It’s long-term habits that make the difference, so just start over.
2. Start sooner rather than later: Whether you get back to your training on New Year’s Day or a few days later, it’s important that you do it soon. Delaying your return to exercise will make it harder each day that you procrastinate. So get moving now even if it’s just a walk or a short 20 min workout, it all counts.
3. Have direction: Set yourself short and long terms goals for the year. This will give you focus and direction, as you need to know what has to be done to attain your goals. Whether it’s competing or losing a few pounds of fat, being prepared and staying focused will lead you to success.
4. Get your nutrition back on track : Water, protein and vegetables, the staples of any healthy diet. Even slight dehydration can have negative effects on your body’s ability to function properly. So don’t wait until you’re thirsty to drink water. Lean chicken, fish and nuts are essential to help increase metabolism and repair muscles. Fresh vegetables will provide you with the nutrients your body needs and are full of fiber to keep you fuller for longer.
5. Keep trying : If you feel like you’ve run out of steam come mid February, don’t despair and just start again! Commit yourself for 24 hours. We are more than capable of sticking to things for 24 hours. Soon these 24 hour increments will add up and before you know it, you’re back on track.
1 Month Subscription Freezing PolicyMembers who subscribe for 1 Month subscription are able to freeze their membership, it should be a minimum of 1 month and maximum of 3 months if the payment is continuous.
THE NAKED NETWORK
Towels will only be issued upon presentation of a towel card.
For Ad-space kindly contact 0700464646.
As of 1st January 2018, RSG will be changing payment method to automatic debit. Members are encouraged to register with RSG for recurrent credit card payment.
REMINDERS
Kindly remember to leave our towels at the front desk when leaving the gym.
