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HEALTH you We all know that sex is a great way to work up12 Healthy smoothies to kick off your day a sweat…while having16 Get fit with Joyce Wangui some fun *wink wink*.18 Central Park Hotel Fitness News But is it really a good20 Tricks to fire up your cutting season workout?27 Fitness tips with Robert Budi32 Why boxing for fitness 4435 6 glute training myths38 Healthy foods making you fat43 Improve your overall health45 Rhumba dance fitness46 The fastest fat blaster50 Commandments of a good sex52 Where to eat healthy foods in Nairobi 26 1 RASCAN FASHIONS HEALTH AND FITNESS2 RASCAN FASHIONS HEALTH AND FITNESS

31 A heartfelt “thank you” to8 Rascan models you have made this edition look stunning and amazing Shout out to all models for your generousity: Paul, Bakari, Faith, Joyce, Lucy, Ngama 22 3 RASCAN FASHIONS HEALTH AND FITNESS

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Be it a hobby or apassion, findingone’s own identityto stand out in thecrowd has becomecrucial to findingone’s individuality.At Rascan Fashionswe emphasisethe need to lookunique. Fashioncan interferewith the ideaof exclusivity.Individuality andexclusivity aretough to attainin today’s ever-changing dynamicmarket. The dressyou bought,believing it to beexclusive, mightbe on a display incountless storesand worn bymultiple people atthe same time. 5 RASCAN FASHIONS HEALTH AND FITNESS

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There are so many dressing styles that can The fashion trend is not meant for a give you a stunning look, butthere are only a few like this limited people. Everyone hasdress and suit that can give youthe required comfort level as the equal right to be awell. Don’t lock yourself ina room with the anger of not part of it. Cherry onhaving a single stylish outfit. Rascan the cake is that thisjust Fashions have stepped into suit is very elegant,not the fashion world and smart, stylish, and they are playing stunning. No wonders. Unless, wonder, wearing you will try this means winning the hearts of millions of people. Want to be the heartthrob of millions of people? something Be it any your usualout of wardrobe, outfit,how can you taste thereal fun of wearing withoutstunning outfits? If you perfectare skeptical that fit, yoursuch outfit are designed would personalityyou especially for make look incomplete. So,this is models and it are going sure the outfit you would not be your size. to buy is made forbuy possible forin the past. to buy them, then 7 RASCAN FASHIONS HEALTH AND FITNESS not true! Today, Rascan Fashions has made it possible for a everyone to stuff that was almost next to impossible

“IF YOU ARE TRYING TO Healthy eating starts by improving your knowledge.LOSE FAT, PUT ON SOME Simply paying attention to the nutrition facts on theLEAN MUSCLE AND IM- foods you buy is a start—always examining the protein, PROVE YOUR HEALTH, carb (sugar and fiber) and fat make up, as well as DON’T ASSUME EVERY serving size. Also, improving your diet involves adding in more high volume, nutrient-dense foods, including FOOD THAT APPEARS vegetables, high quality proteins and complex carbs.“HEALTHY” WILL SERVE On that note, there are some “healthy” items that YOUR GOALS.” many of us have in our cupboards and fridges that are diet destroyers in disguise. If you aren’t paying close attention, you could be consuming hundreds, if not thousands, of high sugar, low nutrition foods that keep you hungry and unsatisfied. While there are a number of such foods, here are five for you to examine more closely!8 RASCAN FASHIONS HEALTH AND FITNESS

There is something very inspiring about the colours, textures, shapes and patterns all around us in nature. And what better way to utilize this unending beauty than carrying a piece of it with you wherever you go? Rasan Fashions have taken full advantage of Earth’s offering and transformed them into beautiful Kitenge Outfits.9 RASCAN FASHIONS HEALTH AND FITNESS

It does not require you to burn a hole in your pocket if you wish to lookstylish in the office. Wear well-fittingclothes, not the ones that are tootight or too baggy. They may give animpression that you are not botheredand unorganized. It is good to investin a few pieces that flatter your bodyshape. If you wear the right clothes,you will feel much more confident,which in turn will increase yourproductivity at work.Strive to be professional at all times. Itcertainly helps to be well-dressed as itmay increase your job prospects, butdo not forget that doing your best inyour job is what matters most. If yourcompany or profession has a specificdress code that you need to adhereto, always follow it and conform tothe standards set by your company orprofession. You can still shine withyour strict dress code.Always plan what you are going to wear thenight before to eliminate last minutepanic choices in the morning when you are ina rush. Accessorize smartly; avoidlooking like you are heading out to a party.10 RASCAN FASHIONS HEALTH AND FITNESS

1GRANOLA tends to contain a mixture of nuts, oats and 4RICE CAKES Not all rice cakes are bad, but the processed dried fruit, which can start to add up in calories quickly. And mini cakes are better to leave off the grocery list. Rice cakes in most cases, they are bound together are typically made from puffed white rice that tends to provide with some form of sugar—the not much more than sugar. They also have a higher glycemic same goes for granola bars. So, index, because they are made from a simple carbohydrate, be careful when selecting your although they are low in calories and fat. For a better choice, granola. Be sure it is made choose a rice cake that has been made with organic brown rice; with all natural ingredients it’s still low in calories and provides about 1 g of fiber per cake. and doesn’t contain dried fruit To lower the glycemic index even more, top it with a yummy that has added sugar. Look for source of healthy fats like avocado or natural nut butter. reduced sugar blends, or those that are sweetened with natural sugars likeagave or honey. And, pay attention to serving size, as granolatends to be very calorie dense. If you are really ambitious, makeyour own blend. Also consider adding one or two tablespoonsto yogurt to add some crunch without adding too many calories. 2FRUIT ON THE BOTTOM 5PROTEIN BARS We all love YOGURT When it comes to them and can appreciate how yogurt, your best bet is to reach for convenient they are for a quick bite. the plain stuff. Choose a plain yogurt In addition, protein bars can provide that doesn’t contain added sugar from a quick source of energy and a dose fruit mixes. Instead mix your fruit, of protein when needed. However, or create your own compote to blend if you choose the wrong protein bar, with your yogurt. Cook down mixed you may end up getting more than berries until they start to soften and you bargained for. Here’s where form a juice. Let cool, and then add to it’s important to read the label. The non-fat Greek yogurt. Add a drop of nutrition panel will give you everything vanilla and some stevia to sweeten, you need to know—from the calories if desired. One small serving of right down to every ingredient. plain yogurt provides 15 g of protein Determine what kind of proteins and just fewer than 100 calories. are being used: high quality whey or something cheaper? What are the sources of carbs—sugars or3FRESHLY SQUEEZED JUICE Yes, whole grains? What kind of fats? Whenever possible choose fruit is healthy for us, but drinking freshly protein bars made from natural sources that deliver at leastsqueezed juice can deliver a whole lot more 20 g of high quality protein and provide under 250 calories.calories and sugar than you would get fromeating a few simple servings per day. A single 11 RASCAN FASHIONS HEALTH AND FITNESScup of freshly squeezed orange juice takesabout 4 medium-sized oranges to make andprovides about 26 g of carbs, 21 of which arefrom sugar. Instead of drinking a full glass,mix half a glass with water or sparklingwater. Green-based juices, on the other hand, will deliver abouthalf the calories and less than half of the carbs too. Considerblending your own green juices and adding a few fruits to themix that are lower in sugar and higher in fiber like berries orapples. Start with a blend of cucumber, kale and/or spinach.

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She look truly stunning in a glamorous little golden yellow dress. It is a simple garment, but eye-catching nonetheless. Keeping it effortlessly simple, she has teamed the colourful dress with her favourite Black shoe heels, making her sexy legs appear even more endless. Dress designed by RASCAN FASHIONS13 RASCAN FASHIONS HEALTH AND FITNESS

New season is almost here and Rascan Fashions we are at it again, we’re doing what we do best-offering you latest in styles with an eye on the classics. Order yours now.14 RASCAN FASHIONS HEALTH AND FITNESS

Rascan Fashions is one of those stores that’s impossible to pass up after taking a sneak peek into their window display. They’ll pull you in every time with their stylish clothes. Rascan Fashion is a destination where you can get the latest trends in fashion at a relatively low prices 15 RASCAN FASHIONS HEALTH AND FITNESS

• It is easy to weave into your daily life and make a habit • It does not require any special skills, training or sporting prowess • You don’t need to get dressed up in Lycra and worry about embarrasing yourself in front of others • It makes use of the world around you and does not cost anything • It saves you time - up to 15 minutes a day -as taking the stairs is almost always quicker up to about five • A stronger floors. musculoskeletal system • Reduced risk of heart disease, stroke, some You’d be forgiven for wondering cancers, obesity and type but stair climbing can have a 2 diabetessignificant and positive impact on • Promotion of weight loss my health over time. and muscle tone StairUnlike walking, which humans climbing is also a safe and easyhave evolved to do while burning exercise for most of us buildminimal amounts of energy, stair into our daily lives.climbing is classed as a ‘vigorous’ By making a habit of using thephysical activity and burns more stairs instead of lifts and ele-calories per minute than jogging. vators, we can, through smallThe benefits of regular physical increments, make a significantactivity are well documented and difference to our health overinclude: time.• Improved cardiovascular These facts may encourage you: fitness

Idid not go on my first hike until my Not all paths have been traveled. Just for fun, I try to build a rock mid-30s. I could blame it on the fact sculpture somewhere during each hike. I look for unusual placesthat I grew up on the Great Plain area. where the balancing rocks will remain undisturbed but stillBut mostly, to be honest, I just wasn’t noticed by observant hikers in the future.interested. Having never gone, I didn’t I walk a beautiful forest trail on a cool. I carry a small backpacksee the value and always declined when with water and snacks. When I reach the top, I eat lunchasked. overlooking a perfectly still pond and a scenic landscape. And I fell in love with climbing mountains.Life Lessons Learned Climbing Each time, I amMountains: reminded there areMany have gone before. Every time I always new paths to behike, I find myself grateful for those who found in life and newhave gone before and have smoothed a discovers to be made.trail for me. And I am reminded, in life, Sometimes quiet iswe all stand on the hard work of those the best noise. I lovewho have walked before us. the stillness and calmMany will come after. I am not the last of an empty trail. Itto walk this trail, climb this mountain, reminds me how muchor witness these views. While I am I love hearing no noisethankful for the work of those who have at all.gone before, I also sense an import- You can travel fartherant obligation to those who will come and accomplish moreafter—to leave the trail, the mountain, than you think. Uphilland the earth in better condition than I trails only leave twofound it. choices: reach the top or turn around. Reaching the top only requires the perseverance to keep putting one foot in front of the other. When life gets tough, I try to remember all I can do is put one foot in front of the other and just keep going.

Kennedy Musa Health Club Manager Hotel Centrel Park CENTRAL PARK GYMCENTRAL PARK GYM started from a professional desire to RECEPTIONdeliver the most effective exercise, nutrition and healthsolutions, combined with the most up to date knowledge and as well as equipping them with the most recentscience, supported by expert hands-on client skills. information on health and fitness techniques andWe are committed to educating and supporting all our clients knowledge. Whatever your need in joining us atto maintain the health, fitness and lifestyle changes they CENTRAL PARK GYM be it for general fitness,achieve here at CENTRAL PARK GYM. rehabilitation, weight-loss or athletic performance – weWe have very strong and valuable relationships with allied sincerely believe and are committed to being able tohealth professionals, many of whom we engage to assist us “shape your life performance” for the better.develop the best program for our clients.We now employ fully qualified personal trainers including CONTACT USExercise Therapists and Exercise Physiologists to find the best Sheikh Karume Road Nairobifit for our clients. P. O. Box 26181 - 00100 (GPO), Nairobi.We continue to invest time to develop and enhance our P: (+254) 0714036666 / 0714036555trainers’ knowledge and skills. In addition to their academic E (Reservations): frontoffi[email protected]fications and ongoing professional development, all of W: www.hotelcentralpark.netour team undergo a specific CENTRAL PARK developedtraining program, which we believe ensures a consistency ofcare, attitude, approach and application –

Boxing training WHAT WE OFFER Muscle gainTaekwodo training Toning/FirmingCardiovasular training Nutrition counseling Steps Personal Training Aerobics STEAM BATH AND SAUNATREADMILLS AEROBICSAt central Park we have modern treadmills STATIONARY BIKES Lose Weight, Burn Calories, Lose Bellythat provide versatile, indoor exercise BOXING Fat, Flat Stomach – These are certainoptions which can provide a venue for facts that always come to our mind wheneither running or walking. Most treadmills we start an exercise routine to staymeasure your speed and distance as you healthy. Studies have shown that nowa-work out, which can increase your days aerobics have come to the forefrontmotivation and efficiency in exercising. as the best exercise regime that one canTreadmills are also a suitable form of opt for if he or she really wants to loseexercise if you are recovering from a belly fat. Aerobic exercises are great tophysical injury, as the ability to use hand burn belly fat and weight loss. Theserails while walking on a smooth surface aerobic work outs also reduce the risk ofmay enable you to exercise when you cardiovascular diseases by improvingcouldn't do so outdoors. blood circulation. Join central Park gym today to keep yourself heart healthy. LEG PRESS For over years, our Body-Solid machine has been BODY building better bodies and improving the quality of life SCULPTURING FREE for customers at our gym. They are enjoying the WEIGHT results of strength training with body solid machine. If BODY SOLID you want a slimmer waistline, a defined chest, aTAEKWONDO stronger back, well-muscled arms and powerful legs, strength training with Body-Solid is your quickest and most permanent solution. When most people think about taekwondo or other martial art disciplines, they typically focus on the self-defense and mental health benefits. However, you do not want to overlook the physical health benefits. Taekwondo offers a broad range of health benefits and can contribute to a better overall lifestyle. A few examples of the benefits are; Cardio and circulation, Fat loss, Muscle toning, Increased flexibility. if you want something that is convenient and easy to use, use an exercise bike as part of a comprehensive exercise plan that first helps you shed excess pounds and then strengthens your cardiovascular endurance. Regular physical exercise helps you manage your weight, boosts your immune system and reduces your risk of developing chronic disease.

You’ve spent the past winter months in hiberna- tion — as we like to call it bulking season. Timeis ticking and spring has sprung, you’re starting tofeel the pressure to get leaner and more ripped foryour warm-weather debut. With just a few monthto go, it’s time to put the gears into full throttle.Calories are being counted, cheat meals are beingeaten, and workouts are more intense — you’redoing everything right, results are slowly showing.Take a closer look at everything; your lifestyle couldbe impeding the results. When we’re talking lifestylehere we mean how your kitchen is set up, what youroffice environment is like, and how you groceryshop.I know what you’re about to say, “What does this 1MAKE YOUR KITCHEN LESS COMFYhave to do with cutting season?” Lean-proofing where you live, specifically the kitchen, is the first step of the process. “The more you hang out in your kitchen, the more you’ll eat,” says Dr. Wansink. You hang out in your kitchenDr. Brian Wansink (AKA the Sherlock Holmes of because there’s comfy seating, a TV, and whateverfood) is the director of the famed Cornell Food else you consider to be the comforts of the kitchen.and Brand Lab in Ithaca, New York and was also Getting rid of what you consider to be comfy willWhite House appointed as the Executive Director of save yourself 18 minutes of going for more food --USDA’s Center for Nutrition Policy and Promotion essentially you’ll spend less time in the kitchenfrom 2007 to 2009. I sat down with the expert toget insider tips on how to make cutting season thatmuch easier. Food is on the counter saying, “Eat me.” And you eat it because that’s just something you do when food is in front of your face. Keeping your kitchenTo further investigate these tips check out Dr. counters clear of food will save you a lot calories.Wansink’s book Slim By Design, which brings in Also, whatever you see first when you open thethe scientific facts of how our environment makes cabinets or the refrigerator door, you’re bound tous lean or fat. His approach can not only be applied go for. So move things around so that the first itemsto the average Joe who wants to drop a few pounds you see are the ones that are the healthiest.to be healthy but also you, the meathead in the gymwho is trying to lean-out. “Making your kitchen less loungeable and making the tempting foods invisible and inconvenient GET THE RIGHT will help you eat less,” says Wansink. Cleaning upSUPPLEMENTS FOR YOUR your kitchen will make you want to actually cookDIET AND FITNESS GOALS more in it, and to cook healthier. Sunday night’s meal prep will be a piece of cake. And when you’re cooking and are about to plate up, pay attention to how much you’re serving yourself. A larger package of food will have you prepping and eating more — 22 percent more food.20 RASCAN FASHIONS HEALTH AND FITNESS

2BROWN-BAG IT 3HAVE A GROCERY STRATEGY If you’re not packing your own lunch each day,it’s clear as day why you’re not dropping weight. BEWARE AISLE 2When your stomach is about to eat itself at lunch, Have you ever thought the layout of your groceryyou will more than likely choose something that’s store could influence the way you shop? Well itnot healthy and packed with calories. From his does, and you spend about six minutes less in thestudies with lunchtime Dr. Wansink says, “When it healthy sections like the produce section. One ofcomes to healthier eaters, the adult brown-baggers Dr. Wansinks’s many studies took place in a groceryare usually the gold medalists. Even with the cookie store in Washington D.C. where he observed howand chips they often bring, they eat better and eat people grocery shop. He found that people goless.” through the produce aisle and then make their wayFor those days that you forget to pack your lunch to Aisle 2. But once the shoppers leave Aisle 2, theyand opt for the cafeteria food, start by putting fruit start to skip aisles and search for whatever they mayon your tray. Dr. Wansink completed a study in need. The result he says, “Aisle 2 gets the most love.”which he gave lunchtime goers a piece of fruit first That’s because Aisle 2 typically contains the junkat the beginning of the line. The end result was that food. “First in sight is first in cart.” Lesson learnedthey continuously chose healthier food options as here, don’t just aimlessly wander through the store,they went about the cafeteria line. He had the other put more time and effort into going towards theparticipants start with cookies on their tray, and healthier aisles.these lunchtime goers kept on going for the junk NEVER SHOP HUNGRYfood. First off, we tend to buy any food that’s at eye level.Dr. Wansink also recommends checking to If the healthier options are lower, it’s just a smallsee if your company has any discounted gym squat down — think of it as a workout prep. Andmembership fees, making that boardroom meeting while you’re perusing the shelves, make sure thata walking meeting, and setting up fitness/health you do it on a full stomach. If you shop on an emptychallenges among coworkers. stomach then you may snack on something before you get to the checkout. A way to blunt mid-food shopping cravings is by chewing gum. Another study from Dr. Wansink gave chewing gum to shoppers who did their food shopping when they were hungry. The results: they bought seven percent less junk food than those who weren’t chewing gum. 21 RASCAN FASHIONS HEALTH AND FITNESS

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Lucy with her son Eric at the sitting room. Inset: Lucy’s daughter AshleyAfter a short drive off the here. Downstairs, there is so road, we arrive at a gated much space to entertain in thecommunity and are taken back- living room and the dinningpleasantly. The homes on sight are area making this an ideal homestunning! When we arrive at our within which to host guests.destination, we immediately fall Lucy was inspired by naturein love with Lucy Maina’s home when decorating her diningbefore getting in the house. There is room. The array of blue itemsan effortless beauty that starts right (that include wall paint and aat the gate. The walkways were well centre piece which acts as thepaved, enticing us to go inside and serviette holder) has created asee what else the home has to offer. mix of botanical illusions andOnce inside, we are not added soft textures arounddisappointed. The house is laid out the whimsical accessories onwith a family set up in mind-well the dining table. “To achievedefined walkways with harmonious this, you need your own stylelink ways leading you from one from eclectic elegance to suaveroom to another. The convetional sophistication coupled withidea of having all the bedrooms your preferences. The endupstairs has worked very well product is always something outstanding and unique,” she advises. The corridor is also very elegant and to make the entry corridor lively, she has placed a gold stand that holds family photos, decor toys and other colletibles. This makes the corridor come to life and is a presentable place to usher in the guests through. The tv’s focal point is the large sofas that encourage a laid back atmosphere as well as the fine window blinds that bring in natural lighting, creating a tranquil area perfect for relaxing. 23 RASCAN FASHIONS HEALTH AND FITNESS

Ashley, Lucy’s daughter has a bedroom that every girl would dream to have. It is all in shades of pink and replete with girly accessories. The coat hanger has a butterfly design and the Barbie baloon at her bedside makes the whole room fairytale-like. Additinally, the Barbie playhouse placed at a corner of the room and the Hannah Montana photos that hang on the wall all create a wondrous yet relaxing atmosphere.As we head up- The wall hangingsstairs, we are pleas- mesmerize us asantly surprised by we walk up thethe sudden change staircase. An oldin theme. The wall school closetlikecolour changes to a shoe rack that givessunny orange that the area a practicalsets the tone for decor touch isa peaceful setting placed along theupstairs. corridor.24 RASCAN FASHIONS HEALTH AND FITNESS

DECOR TIPSWhen designing layer with throws, cushions and rugsin natural fibres like linen, wool, mohair and combinetextures;-• Mix neutral units with practical accessories to create a kitchen that works for you.• Plan for every space and use unconventional decorative items.• Use chandeliers to add glamour in your home.LUCY HOME MAKING TIPS• Always welcome consultations. Talk to an interior decorator. (Lucy’s was done by Rascan Interiors)• Be open to ideas.• Always read and research.• Be a smart shopper.• Go for practical itmes for your decor and consider others in the house.• Always dream about how you want your home to look like.Lucy clearly knows what came to an end, I walkeda little girl needs. She into the bilding andhas carried the same immediately choose theexquisiteness to her wall colours that I wanted.bedroom but in a different I had a clear piture of howway. The colour theme everything would be placedchanges to purples and in the house:. To Lucywhite and again she is bold decor come as a secondenough to use yellow in the nature. She confesses thatbathroom area. In essence, she spend most of her timeher home is a rainbow of rersearching on the art ofrich colours all blending making home look elegant.in well together. Looking In every room, there arearound Lucy’s house and some collectibles and sometaking ain all the lavishness and some of them are toocertainly inspires one to delicate thus all familyadd some glam to their members and visitorsown home. should handle with care.Explaining the inspiration Each of the collectiblesbehind her delightful makes a big differencehome, Lucy explains thus; to overall the look of her“when the noisy and home and she would notchaotic building process trade them for the world. 25 RASCAN FASHIONS HEALTH AND FITNESS

Whether you overindulged the night before or just need an 2Before breakfast: When detoxing, anextra push in the right direction, this one-day plan will help intense workout isn’t recommended, butget you on your healthy way! it’s still important to keep the body warm and the blood flowing. If you’re feeling a littleMORNING sluggish, there’s no better way to wake up the body than with some gentle, energizing1Upon waking: The benefits of lemon juice are plenty, yoga. This short three-minute morning yoga so start your day off on the right note by drinking some sequence from yogi Tara Stiles is designed tohot water with freshly squeezed lemon juice. Aside from wake up the body, helping you get energizedgiving the body a boost of vitamin C, says Frank Lipman, for the rest of the day.M.D., specialist of integrative medicine, hot water withlemon also helps to stimulate the digestive tract. Be sure to 3Break the fast: Set the day up for successcontinue to drink water all throughout the day—hydration by eating a meal that will keep youis key to a healthy detox! feeling satisfied without weighing you down. If you’re a fan of PB&J, you’ll love this strawberry smoothie recipe from celeb trainer Harley Pasternack. Since it contains more than a day’s worth of fiber, it will definitely help to keep things moving. Another option is this recipe for a flat-belly smoothie, which contains ingredients known to ease digestion and eliminate uncomfortable feelings of bloat. Both smoothies contain about 300 calories.26 RASCAN FASHIONS HEALTH AND FITNESS

FITNESS TIPS Also do alot of research hitting the right spot. WITH find questions regarding Pictorial illustrations of ROBERT BUDI fitness, from which each exercise execution (Fitness Model) excersices are meant for and the right diet to which part of the body go with that specificIlook at body building exactly the same way to how you can do them excersice. I look at a house construction expecially the safely. Finally, keeping trackskyscrapers. If you want a strong long lasting That extra assisted rep is of your progress is verybuilding you have to pay more attention to where your body actually important as sometimesthe foundation..the stronger the foundation gains. you might not notice anythe stronger the building...the same applies to your muscles are on fire change to your body evenfitness and body building. and you feel like you though u’ve been working are not doing anything, really hard,You have to start like a toddler, you have to almost giving up but trust I always suggest you takecrawl before you walk, start with the bar alone me that light support is a photo of before and afterjust to get the movement right, to accustom exercise.your body to the new change and build a strongfoundation for your structure, bones and mind.Cardio is very important for beginners. Onceyou enter the gym you need to open up yourchest and improve your breathing. This will giveyou endurance once you start hitting the metal.For the best cardio I will advice u try out a sportlike basketball, tennis, boxing or skating ratherthan just run on the treadmill. Try somethingmore challenging and trust me you will sweatmore.The human body consists of several musclesthat make up a great body. Most people onlyknow of biceps and chest and maybe abs youhave to give every muscle on your body equalattention if you want to be considered healthyand fit from your shoulders all the way down toyour calves.You gain more when using 20kgs on your chestpress as long as you get the movement rightother than using 60kgs with ring movement.Secondly I strongly believe in reps(repeating).You will find me doing 12 to 15 reps withmanageable weight than 5reps with heavyweight. When you enter a gym it’s not acompetition of who can lift more weights it’sabout you and what you want to achieve. youcan grow a very big chiseled box chest with20kgs dumbells as long as you do it right.Having a partner is also very important infitness to encourage you until you get to a pointwhere you can train on your own comfortably. 27 RASCAN FASHIONS HEALTH AND FITNESS

Choose from our range of clothing inspired from thelatest trends and celebrity spots.This season Rascan Fashionsbrings you the most up to datefashion trends for any occasion.We are always up to date onthe latest looks and make surethat Rascan Fashions is yourone stop to looking hot at anyoccasion. Whether you’re goingglam or casual we have all basescovered, either way you can’t gowrong with our new, fresh, up todate range of clothes.Here at Rascan Fashions wehave your basics sorted. Getyour hands on the necessitiesto add those staples to yourwardrobe and keep yourself upto date with the current fashionand styles. We have a widevariety of colours and styles tochoose from.28 RASCAN FASHIONS HEALTH AND FITNESS

4Midmorning coffee break: 6Lunch hour: Avoid the EVENING While it’s encouraged to afternoon slump by eating agive up caffeine during a detox, light lunch that won’t weigh you 8Unwind: Before headingsometimes it’s not always home to plop yourself in frontfeasible. Instead of ordering a cup down. We recommend choosing of the television, find a way toof coffee, opt for green tea. Richin antioxidants, green tea has also one of these detox soup recipes or treat yourself! A great way tobeen shown to boost metabolism.If you’re feeling like you need this fiber-rich cabbage salad that unwind and detox is to get aa little snack before lunch, graba fiber-rich apple, or pair some contains heart-healthy fats; round massage or spend time in a sauna.belly-fighting blueberries withprobiotic-filled Greek yogurt— out the meal with some lean Both will help to ease any tensioneach snack will aid in digestion. protein. Take this time to eat away in the body and offer relief to soreAFTERNOON from your desk—put away your muscles or joints.5Break often: Use this time to really care for your body’s phone and focus on the delicious 9Dinner: This is the perfecthealth, so as much as you can, time to relax with a healthytry to move throughout the day. meal in front of you. Once lunchGet up from your desk frequently is done, allow yourself 20 or 30to take short walks around theoffice (every 20 minutes is a good minutes for a walk. dinner full of lean protein andbenchmark). If you can’t get upthat often, take a moment to do 7Snack time: If you feel like fresh veggies. This panko-crustedthese desk stretches throughout you need something to holdthe day, and give your eyes a fish over kale is full of fiber,break by looking away from your protein, and vitamins; it also onlycomputer using the 20-20-20 rule:Look away from your computer you over until dinner, there’s takes 20 minutes to prepare. Ifscreen every 20 minutes at a spot20 feet away for 20 seconds. nothing quite like a green juice. you’re sensitive to gluten, try This nutrient-dense beverage has POPSUGAR Food’s cod with a knack for instantly boosting asparagus en papillote instead. energy and making you feel Instead of eating in front of the like you have done something TV, sit down at a table to take really good for your body. It also the time to really enjoy your doesn’t hurt that it’s packed with dinner. You’ll find that by doing a host of essential vitamins. If so, you can focus on your food you aren’t able to make your own and not eat mindlessly, which is a juice, pick up one of these store- common reason for overeating. bought cold-pressed juices from your grocer. 10iqtsodotuagvotaeyanoweenlcoldstrioimeogtagamgyWibalhgauligeptsvkhsnhi,solerneetweteteoqadleayswsdioukpulnsosdteae.nrdhusfnyoeSir,.argcswwoslysMehreemttioneoretlttau’elfh:phsatkdseeaOxhtseiernhctsiaetnlhnoiawovsecsengutxevopi.bogolenosYtelelhflhhnionfshonetoeogt,oehutiwcryaubmletetpcngooee-eadrhddbyn,tyeoodu relax. 29 RASCAN FASHIONS HEALTH AND FITNESS

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exercise, could help older adults lessen abdominal fat while increasing or preserving muscle mass,” said Mekary, a researcher in the department of nutrition at Harvard School of Public Health. Why did weight training lead to the smallest gain in stomach fat? The research team theorized that working out with weights builds muscle mass and decreases fat levels all across the body, which gives metabolism a boost—and thus results in less belly fat. The study had its limitations: It included only men, and it focused on prevention, not how to get rid of stubborn stomach pooch you may already have. Still, it’s welcome news if you’re hoping toCrunches, balance avoid belly fat in the future. And yep, it’s boards, yoga for your of physical activity change more backup that crunches alone aren’tcore—you could devote a person’s body weight and the answer.your life to exercises that waist circumference oversupposedly target your time, especially for olderabs, yet still watch your adults, who tend to losewaistline spread. So what’s muscle mass and gain fatthe smartest approach for with age. They accessedtargeting this trouble spot? data on 10,500 men age 40A new study suggests daily and older collected duringweight training. Harvard a previous 12-year study.University researchers The findings: Men whofound that men who did added 20 minutes of weight20 minutes of weight training a day to their cardiotraining a day packed on routine gained less belly fat,the least amount of belly fat, compared with men whocompared to men who did did no weight training butcardio workouts or steered boosted their time doingclear of the weight room cardio, outdoor work, or justcompletely, according to the being sedentary.study, published in Obesity.Ab fat carries some pretty While weight training was 31 RASCAN FASHIONS HEALTH AND FITNESSbig health risks: The larger the determining factoryour waist circumference, when it came to lower waistthe higher your odds of circumference, lead authorchronic conditions such as Rania Mekary, Ph.D., said indiabetes and heart disease. a news release that weightWith this in mind, the training and cardio is theresearch team set out to best anti-pooch combo.discover how different types “Engaging in resistance training or, ideally, combining it with aerobic

Boxing training popularity and proven Over the years coaches and trainers Boxing for fitness requires nobenefits it’s hardly surprising to learn have realized the importance of cross choreography which makes it easy toand one of the most preferred forms of training to an athlete’s fitness regime learn and simple to follow providingexercise among personal trainers and with boxing being the most preferred there is structure and planning in yourfitness instructors. method used. routines.Weight loss, muscular endurance and Using a variety of skills and You can utilize your training in smallcardiovascular fitness are only a techniques boxing as a form of spaces as well as creating highfraction of what boxing training offers exercise can be transferable to a intensity exercise with minimal impactto Its participants. range of sports including, soccer, and stress on joints. rugby, cricket, swimming, tennis andThrough science and research it has dancing. Paul Otienobecome quite clear that boxing for Certified Boxing Trainerfitness is not just limited to people who All these sports require a degree ofwant to get fit and lose weight but is Physical excellence relating to speed, Cell: 0722 460 718now a common form of training for power, endurance and balance which Email: [email protected] athletes and teams who only boxing training can providewant to enhance their performance on especially when time is limited.the sporting field. FAT BURNING IMPROVED CORE STABILITY INCREASED MUSCLE TONE IMPROVED STRENGTH AND POWER BUILD STRONG BONES AND LIGAMENTS STRESS RELIEF INCREASED ARDIOVASCULAR FITNESS IMPROVED CO-ORDINATION AND BODY AWARENESS32 IRMAPSCROANVEFADSHMIOUNSCS UHELAALRTHENADNDURFAITNNECSSE IMPROVED CONFIDENCE AND SELF-ESTEEM

It look perfect when teamed with contemporary fashion pieces such asjeans. This shirt can also be worn withblazers or jackets during cold months tokeep the cold at bay.Kitenge shirts are so in vogue right nowand it seems like the fashion world can’tget enough of it. They are perfect forwork, play and even special occasions.Since kitenge prints can be bold andvibrant Paul Otieno (Certified boxing Trainer)decided to team it up with a blue jeansand a black official shoe for the finishingtouch to be work appropriate. 33 RASCAN FASHIONS HEALTH AND FITNESS

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Without a doubt, the glutes are the most coveted body part for women who are seeking improved shape and aesthetics. It is often said that bikini competitions are won from the rear, but having nice gluteswill actually make you look better in jeans, dresses or nothing at all. That said, there is great controversysurrounding the best way to train the glutes for improved development and function. In this article, I intendto set the record straight.Myth #1: The glutes are a fast-twitch Myth #2: Squats are the king of all greater focus in their training. Themuscle that should be trained with glute exercises. gluteus maximus is, on average,heavy weights alone. In 2006, the American Council the largest muscle in the body,There are two studies in the literature on Exercise funded the only and it can handle a lot of volumethat have examined the fiber type comprehensive resistance training and frequency. My programs havepercentage of the gluteus maximus. experiment examining glute always involved training the glutesOne study showed that the gluteus electromyography (EMG) activity to multiple times per week, and you’llmaximus is 68% slow twitch and 32% date. The report is titled, Glutes to the be hard-pressed to find a personalfast twitch 1, while the other found Max 5, and it showed that a variety trainer out there who has amassed athat it is 52% slow twitch and 48% fast of glute exercises highly activate the more impressive collection of clienttwitch 2. Clearly the gluteus maximus glutes. Moreover, the squat did not testimonials, before/after pictures,is not primarily a fast twitch muscle, activate the glutes to the highest degree. and glute transformation photos. Iand this indicates that both higher reps I have conducted an extensive amount recommend training the glutes 3-4and lower reps should be performed of EMG research on numerous lifters, times per week for maximum results.when training the glutes. and my experiments show the sameMoreover, newer research, for findings. Squats are a great exercise,example, is consistently emerging but they alone will not maximize gluteshowing that higher rep bodybuilding- development. You want to performstyle training is equally as effective as other exercises as well, such as hiplower rep powerlifting-style training thrusts, deadlifts and back extensions.for increasing muscular hypertrophy.Gaining strength is better achieved Myth #3: The glutes should bevia heavier, lower rep training, but not trained once per week for optimalmuscle growth 3. When attempting development.to maximize hypertrophy, you want 6 Glute Training Myths - Get The Factsboth the type I fibers and the type II For Better ResultsMany bodybuildersfibers to grow to their fullest extent, believe that each muscle group shouldand research indicates that higher be trained once per week for optimalrep training better elicits type I fiber development. However, these samegrowth than lower rep training while bodybuilders contradict themselveslower rep training better elicits type II when attempting to bring up a weakfiber growth than higher rep training body part. For instance, if they have4. Therefore, it makes sense to include weak calves, they’ll train their calvesa variety of rep ranges when training several times per week. Many womenthe glutes. have incredibly weak glutes, and their glutes therefore require much 35 RASCAN FASHIONS HEALTH AND FITNESS

Myth #4: Variety isn’t necessary in glute training; just focus on getting strong at one or two exercises. Research by McAndrew et al. 2006 6, shows that the gluteus maximus contains three anatomical subdivisions that function uniquely. Furthermore, studies show that the upper and lower gluteus maximus activate uniquely during exercise 7,8. Some exercises such as squats and lunges work the lower gluteus maximus well but do not activate the upper gluteus maximus to much extent. Other exercises such as side lying hip abductions work the upper gluteus maximus well but do not activate the lower gluteus maximus to much extent.36 RASCAN FASHIONS HEALTH AND FITNESS Moreover, there are three primary these methods will produce soreness. mechanisms of muscular hypertrophy: However, soreness isn’t the end-all- mechanical tension, metabolic stress be-all with regards to growing muscle and muscle damage 9. Some exercises 11. Many of my clients who have seen are better suited for producing high the best results in glute growth never levels of tension, some high levels of got very sore in the glutes during their metabolic stress and some high levels of transformation process. There’s much muscle damage. In addition, it’s worth more to the glute building equation, listening to what the bodybuilders which I’ll elaborate upon below. and bikini competitors have to say Myth #6: Progressive overload alone about the matter. Bodybuilders like will maximize glute development Kai Greene train the glutes separately Getting stronger 12 is vital for and include specific targeted glute developing the glutes. If you’re the exercises, as does former Ms. Bikini same strength next year as you are right Olympia Nathalia Melo. In fact, Ms. now, then your glutes probably won’t Melo states that Brazilians in general have changed shape to much degree. love to perform a wide variety of glute However, you can’t get stronger at the exercises 10, and they’re well known expense of using sound technical form. for their impressive derrieres. While If your knees cave in dramatically it’s important to become well versed during squats, your back rounds and strong at certain compound dramatically during deadlifts or your movements that target the glutes, you’ll back arches dramatically during hip get more bang for your buck if you also thrusts, then you won’t be working include glute isolation movements. your glutes optimally. Moreover, you Myth #5: Getting sore is vital for could end up hurting yourself, and building the glutes. if this happens, your glute building Many lifters mistakenly assume that if potential will come to a grinding halt. they fail to get sore in their glutes in the In order to ensure optimal progress, days following a training session, then you need to make sure your form is the workout was unproductive and spot on and that you always feel your inferior. This could not be further from glutes working during the various glute the truth. If you want to get incredibly exercises. In addition, you should feel sore, you could simply train the glutes a burn in the glutes and attain a glute infrequently, perform exercises that pump during certain exercises such as stretch the glutes under load such as hip thrusts and back extensions, as this lunges, focus on performing controlled can enhance the glute building process eccentric actions and include 13. unfamiliar movements. Each of

37 RASCAN FASHIONS HEALTH AND FITNESS

You almost always choosethe salad over the sandwichat lunch, almonds overa cookie when that 3 pmhunger hits, but you’restill not losing weight, or—even worse—you’ve seenthe scale creeping up. It’stime to take a second lookat your seemingly healthyeating habits. In addition to being “Use moderation when nature’s butter, it boasts adding them to your many superfood proper- salads, sandwiches and ties. Each fruit is packed anything else.” Don’t give with 10 grams of fiber and up on this power fruit just more than twice the potas- yet. If you strike the right sium of a banana. Avoca- balance, it’s one of our 8 do has been shown to im- Fatty Foods That Make prove skin health, reduce You Skinny. cancer and diabetes risk38 RASCAN FASHIONS HEALTH AND FITNESS and lower cholesterol lev- els. The drawback: Due to its high-fat content (heart- healthy monounsaturated fat is, unfortunately, still fat) and the heavy praise avocado receives for its health benefits, it’s all too easy to help yourself to too much. “While they’re packed with more than 20 vitamins and minerals, av- ocados are still calorically dense,” says Tanya Zuck- erbrot, R.D., author of The Miracle Carb Diet.

Whether you jumped on the healthy eating bandwagon for the rapid weight loss or long-term health benefits, we’re sorry to say, you can have too much of agood thing. No, we’re not talking about changing the menu, we’re talking about portionsizes. Some of these foods are the best nature has to offer, but that doesn’t mean they’renot the reason you’re packing on the pounds. Here are the innocent-looking ingredientswrecking your weight loss efforts, brought to you by Zero Belly Diet and Men’s Fitness:2. NUTS Hang out at a local bar and you’re sure 6DARK CHOCOLATE High-cocoa chocolate to come across a variety of nuts (the food, not contains polyphenols, compounds which researchthe people hanging out in the corner)—and guys shows may help lower blood pressure and keep bloodpopping them like they’re diet freebies. It’s the vessels dilated. Before adding the sweet treat to yourperfect example of good food gone bad. Nuts, like daily routine, be mindful that along with cocoa comesavocados, are loaded with heart-healthy fats. But saturated fat and sugar. “You may think it’s good forhealthy doesn’t always mean lean. A couple of beers your heart, which it can be if eaten in moderation.and a few handfuls of nuts and you’ve racked up But go overboard and you’ll get lots of calo at all,”some serious calories—and diet damage. “A 1-ounce Zuckerbrot says. Look for brands with at least 72serving of nuts contains 135 calories, and how percent non-alkalized cocoa and opt for smallermany nuts you get in a serving will depend on your packages so you’re not tempted to overindulge.nut of choice,” Zuckerbrot says. “Think about it:Would you rather have 12 cashews or 22 almonds?” 7GLUTEN-FREE FOODS Even if you don’t have a wheat allergy, you may be drawn to3PROTEIN BARS Protein is good, right? Do gluten-free versions of your favorite snacks simply you really have to ask? Yes! But not if it comes because they sound healthier. Unfortunately, weteamed up with ab-killers fat and sugar. We’ve got have some bad news: “Many gluten-free productsyour ideal protein-bar approach. Rule No. 1: Save actually have more calories than similar versions thatthem for when you’re in a jam, like when you’re out contain gluten,” warns Zuckerbrot. “Ingredients suchon a long hike or traveling, and in those instances as cornstarch and brown rice flour, which are usedeat half the serving size at a time. Rule No. 2: Shop by manufacturers to mimic the texture and taste ofsmart. Opt for a ready-to-drink (RTD) alternative gluten, are more calorically dense than the ingredientswhen posible, or pick a bar with reduced sugar. RTDs they replace.” You are better off sticking to wholetypically contain half the fat and sugar, and 100 fewer foods that are naturally gluten-free, like quinoa.calories, compared with bars. If you’re in a bind,grab one of our Best Nutrition Bars for Weight Loss. 8NUTRITION WATERS These tricked-out thirst quenchers might promise magical powers, like4GRANOLA & TRAIL MIX Whole-grain, fiber- reviving you from the worst hangover of your life or rich mixes make great on-the-go snacks—in theory. helping you stay focused at work on a Friday afternoon,Problem is, they’re often studded and glazed with but the boost you feel after downing a vitamin-enhancedingredients like honey, dried fruit, seeds and chocolate. beverage comes more from sugar than it does from aPlus, proper portion sizes are hard to measure and stick slew of B vitamins and electrolytes. Some 20-ounceto. “A serving of granola is only one-quarter cup— bottles contain more than 30 grams of the sweetabout 4 tablespoons—which is hardly enough to keep stuff. And just like your body absorbs nutrients moreyou feeling full until lunch,” Zuckerbrot says. Your effectively from real food than it does supplements,plan of attack: Opt for a stripped-down mix sold in a the same thing applies to the vitamins and mineralssingle-serving bag and save it for when you’re in jam. that have been used to fortify these rainbow elixirs.5DRIED FRUIT take all the nutrients and 9SMOOTHIES It’s all too easy to end up with a antioxidants from several servings of fruit and gut-busting beverage in your hands when you ordershrink them down into something that’s super easy and a blended drink at a juice bar. Thanks to supersizedconvenient to eat. Sounds great, right? Well, this snack cups—we’ve spotted smoothies as big as 32 andis often loaded with added sugar, plus it’s not unusual 40 ounces—and dessert-like ingredients like PB,to plow through an entire bagful. To avoid a blood chocolate, real coconut milk and sherbet, slurping downsugar-spiking snack session, go for fresh instead. “Two 1,000 calories or more is a cinch. Don’t run the risk oftablespoons of dried cranberries or raisins have the downing one of these sugar-laden diseasters when it’ssame amount of calories as 1 cup of fresh raspberries simple to make a healthy drink at home. “Add ice, aor 1 ¼ cups of strawberries,” notes Zuckerbrot. If you serving and a half of produce, and yogurt for a proteinwant a flat belly, just nix the dried fruit altogether. boost and rich, creamy texture,” advises Zuckerbrot.It’s one of the 5 “Healthy” Foods Making You Bloat. 39 RASCAN FASHIONS HEALTH AND FITNESS

10TUNA its plain form, tuna is a smart pick— 12FLAVORED GREEK YOGURT We get it: not to mention one of the most wallet-friendly Greek yogurt’s got a tart taste, and it’s temptingways to eat healthy. One can contains fewer than 200 to reach for a sweetened-up variety, especially whencalories, about 1 gram of fat and an impressive 42 they make flavors like Pumpkin Cheesecake. But agrams of muscle-building protein. But turn your tuna 6-ounce container of blueberry—a popular Greekinto tuna salad, and that’s where things go downhill. yogurt pick—packs approximately 16 grams ofA tablespoon of mayo adds 90 extra calories and— sugar, half the recommended grams of sugar perare you ready for this?—10 grams of fat. “Go for day. “Your best bet is to stick to plain fat-free Greeklow-fat or fat-free mayo instead,” Zuckerbrot says. yogurt and add your own berries,” Zuckerbrot says.“And to cut back on calories even more, serve yoursandwich open-faced on just one slice of bread. Evenbetter, put that scoop of tuna salad over a green salad.”11COFFEE DRINKS cup of black coffee sets you back a measly 5 calories, but how many of you are downing the stuff straight? If you’re an avid Eat This, Not That! reader, we know you already stay away from fat-laden frappuccinos topped with whippedcream (right?!), but innocent-sounding drinks may be derailing your diet. Blends of espresso and milk can still carry a load of caloriesif you aren’t careful. That daily 20-ounce latte made with whole milk, for example, weighs in at almost 300 calories and 15 gramsof fat—and that’s before adding sugar. “If you want to add lightness to a robust brew, add just a splash of cream instead of the fullcup of milk that goes into a latte,” Zuckerbrot says. “If it’s sweet you need, choose non-nutritive sweeteners and sugar-free syrups.”40 RASCAN FASHIONS HEALTH AND FITNESS

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INGREDIENTS: • Juice of 1 lemon • 2 apples • a bunch parsley • a small piece of ginger • 5 fresh cabbage leaves METHOD OF PREPARATION: First you should wash all the ingredients well in a cold water. Then put all the ingredients in a blender. After that, blend them nicely, until you get homogeneous mixture. You should drink it early in the morning before you eat or drink anything, or you can drink it between meals.We constantly eat junk food and we don’t have much time to protect our health,so we “feel” the consequences of that unhealthylifestyle. Some of those consequences are badbreath and smelling like sweat.We can help you with these unwantedconsequences with one simple solution. Anamazing drink that is very easy to make but it’svery healthy and it’s all-natural.You should make this amazing natural drinkwhich will improve the work of your digestivesystem and will eliminate the possibility ofsmelly sweat and bad breath successfully. Thisall-natural drink will also improve your overallhealth and is rich in vitamins that are essential toour health. 43 RASCAN FASHIONS HEALTH AND FITNESS

We all know that sex is a great way to work up a sweat… The men burned an average of 9.2 calories per minute while while having some fun *wink wink*. But is it really a good running on the treadmill (276 calories per half hour), and 4.2workout? calories per minute during sex (126 calories per half hour).A recent study undertaken by the University of Quebec in Canada Not bad for just having some fun with your significant other!looked at how much energy was used during sex, compared torunning on a treadmill for 30 minutes. 21 couples aged 18-35 took SO, IS SEX REALLY A WORKOUT?part in the testing and they all wore armbands to measure theirenergy expenditure and metabolic changes during both activities. The author of the study study concluded that the “energy expenditure during sexual activity appears to be approximatelyThe results were: 85 kCal or 3.6 kCal/min and seems to be performed at a moderateThe women in the study burned an average of 7.1 calories per intensity (5.8 METS) in young healthy men and women. Theseminute while running (213 calories per half hour), and 3.1 calories results suggest that sexual activity may potentially be considered, atper minute while *ahem* doing the deed (93 calories per half hour). times, as a significant exercise.”44 RASCAN FASHIONS HEALTH AND FITNESS Unsurprisingly, both men and women in the study reported that sexual activity was “highly enjoyable and more appreciated than the 30 min exercise session on the treadmill.” The energy expenditure from sexual activity was significantly higher in men compared to women, but the study found that sexual activity appears to impact the mental, physical and social health, as well as the quality of life of the individual. So, although it may not be as good as a HIIT workout, with the energy amount expelled during sex being equivalent to a brisk walk, it is definitely worth adding to your existing exercise regime…if it’s not already part of it!

The Best Workout as you have funRhumba PROFESSIONAL TRAINERdance fitnessis the fastest JOSEPH IMBWAKA GACHEROgrowing dance Cell: 0721 945 864fitness in Kenya. 45 RASCAN FASHIONS HEALTH AND FITNESSBENEFITS;-• Weight Loss• Body Firming• Tonning• Flexibility

If you are looking to lose fat, PREPARATION: Cinnamon is known as one of the always choose a natural way. Put all ingredients into blender best antioxidants in the world. ItA mixture of these very available and mix them well. Keep the is the best natural ingredient toingredients will do wonders drink in the fridge and drink it balance blood sugar.for your body and act very every morning – one tablespoonrevitalizing. All the benefits of on an empty stomach. Results willhoney are more than well-known, be visible soon!and its combination with lemon is The lemon juice has an alkalinereal a health booster. And in this effect on the body, and especiallypreparation, the essential “detail” helps regulate the pH and helps infor weight loss is the apple cider balancing blood sugar levels. Mostvinegar, and cinnamon performs importantly, it contains a greatexcellent in detoxing the body. amount of vitamin C. Apple cider vinegar is rich withINGREDIENTS: good bacteria and enzymes. Its acid lowers the blood pressure by• 1 teaspoon of cinnamon six percent.• 2 tablespoons of apple Honey can be used for weight loss. cider vinegar For centuries it was used to treat• 1 tbsp of honey wounds, and is excellent for the• 2 tablespoons lemon juice heart, skin, gynecological diseases,• 1 cup of water immunity … Reduces sore throat, calms the nerves, strengthensThe combination of these the metabolism and stimulatesingredients will help you digestion, which helps in weightburn body fat, speed up your loss.metabolism, and it can effectivelyfight against diabetes and lowblood pressure.46 RASCAN FASHIONS HEALTH AND FITNESS

47 RASCAN FASHIONS HEALTH AND FITNESS

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Ask any man about his definition of “casual” and a good percentage will likely respondwith the words “Unique trouser” and “ Kitengeshirt.” There is certainly a great deal of truth tothis belief; Unique trouser and Kitenge shirtare some of the most ubiquitous, versatile and,indeed, comfortable clothes that a man canown. Men of any age can wear them and feelwonderfully relaxed and laid back.There is a sense of youthfulness associatedwith effortless Kitenge shirt, though. Differentmen may begin to appreciate a different sort ofwardrobe for their more casual moments - orat the very least, they may wish to mix thingsup a bit instead of relying on the same types ofoutfits all the time. 49 RASCAN FASHIONS HEALTH AND FITNESS

We’ve talked about self love in regards to body acceptance, maintenance and improvement. We’ve also talked about it in regards to judging others and our own self worth/esteem. But what we haven’t talked about is one of the largest aspects – how it effects our romantic and physical relationships. Being romantically or physically involved with someone is generally seen as the most vulnerable and exposed you will be in your life. It is not easy to be open, honest and exposed to another person – especially if you do not feel confident enough in yourself to do so. It is my personal belief that you cannot have a good relationship without good sex. How you connect physically is incredibly indicative of how you connect emotionally. We guard our emotions the same way we guard our physical imperfections – and if we can expose both to our partner, we can connect on a deeper level. Part of this requires communication and work as a couple, but it requires equal parts of honesty and work within yourself.50 RASCAN FASHIONS HEALTH AND FITNESS