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What we’ve achieved at the gym

Durane Muriithi
Durane Muriithi working out. PHOTO | COURTESY 

Sticking to an exercise regime year in, year out can be hard. Most people drop out of gyms after months or years.

Others religiously exercise but never lose the weight that they hoped to. BDLife talked to three fitness enthusiasts on what they have achieved so far by going to the gym.

“Believe it or not, I started working out because of idleness. This was about a year after finishing high school back in 2015. My friend and I decided to kill time in the gym before joining campus. Who would have thought that bodybuilding would become a lifestyle? I’ve been committed ever since. My current weight is at 84 kgs. I started at 63 kgs.

I go to the gym five days a week, mostly in the evenings.


My favourite workouts involve exercising the chest and arms. When I started exercising, my appetite increased. Before, I would eat the standard three meals a day. Now, I eat four or five solid meals a day, which must have carbohydrates, protein, vitamins and healthy fats. Additionally, I drink a minimum of two litres of water a day.

I cut down on sugars and junk foods, but not entirely. I cut down on alcohol intake as well. I am very particular with what I allow inside my body.

Clothes from five years ago don’t fit well. I had to get a few sizes bigger and give away the old ones. My physical appearance changed as I’ve gained muscle.

Mentally, I feel better. I am more confident.

There is no better feeling than someone telling me, ‘you were the reason I started working out’, ‘because of you I didn’t give up’, or ‘I want to look like you’. Such comments motivate me to keep doing what I’m doing.

Exercising allows one to let off stress from work, school or relationships. It also helps with weight loss and muscle gain, depending on your goal, and can reduce risk of chronic diseases.

Nothing worthwhile ever comes easy. It isn’t easy to lose weight and it isn’t easy to build muscle. Be patient, disciplined and committed. As at the end of the day, great things take time. Having started exercising young, I hope to sustain working out into my 50s.”


“I’m a marketer and a student. I started going to the gym in July to get mental clarity. I was at a point where I was tired and unmotivated to do the bare minimum. So I decided to find something that would improve my overall well-being.

I weighed 66 kgs when I started and I have since lost five kgs.

I prefer to work out in the morning from 5.30am. I believe that starting the day with a good workout, makes you feel energetic throughout. I also make a point of going to the gym three to four times a week.

The treadmill is my absolute favourite in the gym.

For dietary change, I reduced my portions and stopped taking dairy. I eat more fruits and vegetables since I started working out.

The gym has greatly helped with increasing my energy levels, which in turn makes me perform my daily tasks better.

I started noticing the physical changes too. Other people did as well and complemented me, something that greatly boosted my confidence. I generally feel healthier and happier. It is a bit challenging at first, but once you get the hang of it, your physical and mental health will improve drastically.”

“I work as a media manager. I’ve been going to the gym consistently since high school. At first, my goal was to be fit to play rugby. But my perception has evolved over the years. I used to weigh 78 kgs. I’ve built a lot of muscle over the years, now I am 91 kgs.

I prefer working out in the morning because I believe it is the best way to kick-start the day. Evening exercises make me tired. I find it easier to wake up early and work out, than look in the mirror each day and not like the excess weight or fats.

I’m at the gym at least three times in a week.

My favourite exercises are squats as they really help with the core muscles.

Since I started going to the gym, I avoid unhealthy foods. Also, I sleep early so that I can get ample time for muscle recovery.

Physically, I am in good shape, which I believe it is one step closer to confidence.

Mentally, working out has taught me to never give up and to push boundaries in all that I do. Emotionally, I am able to release tension through working out. For me, the gym has more than just physical benefits — it is therapeutic.

The gym can help you discipline yourself in whatever you want to achieve and give you a very strong mind set. Once you treat your body well, it will treat you even better.

I’m in my 20s and I hope to sustain exercising into my 50s because it is a lifestyle to me.

It reduces chances of getting chronic diseases when old by improving insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and fat levels. Who doesn’t want to look good in their 50s? My dad for example, has that drive to work out even in his 50s, he takes gym as an avenue to stay disciplined and young. When you look good, you feel good.”

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Blows exchanged as man finds wife in bed with businessman ▷ Kenya News




A businessman from Ukambani identified as Kimeu escaped death by a whisker after he was cornered while ‘drinking water from his neighbour’s cistern’.

The husband of the woman he was munching, landed on him in unprecedented, furry filled assault-style.

He said he had for long been hunting for the man that he claimed ‘has made his bae lose interest in him’.

The suspect would arrive at the woman’s house after 10pm while her hubby was away. He works with an NGO within Ukambani.

Throughout this time, there were whispers that the two were having a good time though they tried to keep it secret.

After unsuccessfully trying to ambush the duo, the aggrieved husband sought the services of native doctor Mwikali Kilonzo to help burst them.

Days later, while in the city, he received several calls from neighbours informing him that his wife and the stranger were stuck while doing the unthinkable on their matrimonial bed.

He swiftly set off to his home and it took him four hours to arrive.

“I thought this was just hearsay, I shouldn’t have trusted you in the first place, even after giving you everything you wanted…you have the courage to bring another man in my house?” The NGO man fumed as he descended on them.

He rained kicks and blows on the young man in rapid succession as the ‘thief’ pleaded for sympathy.

The fight was quelled after the security personnel from the nearby police camp intervened.

The show was in no way different from the several other instances of cheating spouses ending up glued together during adulterous missions.

The two were later separated from agony and the man has since summoned his in-laws to discuss the matter.

Apart from netting cheating partners and bring peace in troubled homes, herbalist Mwikali Kilonzo has unique means to influence promotion at work and can spin court cases.

Additionally, she has powerful medicine that can cushion homes from spiritual and physical attacks. She is able to paralyse thieves and recover stolen items.


Contact her on 0722901790 and find a solution for your problem.

She is available in Mbitini Kitui county, Bungoma Town, Kitale and Kenyatta Market in Nairobi.

Why Kenyan men are travelling long distance to meet this woman | Tuko TV.

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I want African nations to have more say in standards body : The Standard




On January 1, 2019, Eddy Njoroge will take over the presidency of the International Organisation of Standardisation (ISO).
He will be the first African to lead the global standards body, the entity that sets the bar for products and services across different industries. While he could have opted for an office in Geneva where ISO is headquartered, he has opted to have the ISO president’s office in Nairobi.
And even before he sets foot in the office, he is clear what success will look like at the end of his tenure – bringing Africa and other developing countries to the table where standards are made. He expects to reverse a scenario where these countries have been what he terms just ‘standard takers’ but also become ‘standard makers’.
For two years, Njoroge will chair the ISO Council, which works like the board of a company, made of 20 countries represented by their respective standards’ bodies. Membership to the council is rotating and any of the 164 countries that are members of ISO can be council members. There are, however, countries which have permanent representation including the United States, United Kingdom, Germany, Japan, France and China.
Success, Two-fold
The council oversees the governance of the Geneva-based organisation.

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“Success will be two-fold for me – if there is more involvement of developing countries in making of ISO standards and getting more people on the street to know about standards. If I achieve these two, a lot will fall in place,” said Njoroge, who has in 2019 been serving as president-elect after he was elected unopposed last year.
Currently, only a handful of countries from the developing world are involved in the making of standards, and even then, they are barely audible. This has put them at a disadvantage, as in many matters, they are required to implement standards that they did not play a part in developing. This sees many countries unable to meet these standards and hence locked out of many opportunities including global trade.
“When you look at standards today there is realisation that there are not many developing countries involved in standards, especially making of standards,” he said.
“I felt there is need to get developing countries participate more in the making of standards. One of the ways of doing this is to get involved at the governance level of ISO especially at the top and that is how I offered myself for the presidency.”
Elected unopposed
Njoroge has a challenge in his backyard, where Kebs, where he is a board member, appears to always be putting out fires every other day, all of them seemingly due to poor enforcement of standards as well as governance challenges at the entity. The scenario is no different from the standards bodies across many African countries.
The former KenGen boss was elected unopposed during last year’s ISO General Assembly in Geneva, Switzerland. He had, however, missed the presidency two years earlier, when in 2016, Njoroge had vied but lost to the current president John Walter.
Njoroge had been nominated as a candidate by Kebs. This is usually the case for the ISO presidential candidates – they have to be fronted by their home country’s standards body. The 164 ISO members – which are countries represented by their standards bodies – then vote for their preferred candidate. In 2018, Njoroge was unopposed.
“I had offered myself for the presidency in 2016. Then I was completely green but I sold the story of what I wanted to do and there was quite a lot of support. I lost by one vote and many people thought I should come back. In 2018, I went back and was elected unopposed to the president-elect this year and takeover next year for a two year period,” he said.
Past ISO presidents have all been from the developed countries, except in three instances where there was one from Brazil and two from India.
“We have not had anybody from what you can truly call developing countries,” noted Njoroge.
“That is why I want to be the voice of the developing countries and get them more involved. We have over 300 technical committees within ISO, which are the developers of standards but we have very few developing countries in these committees.”
“We must sit at the table to safeguard our interests. What mostly happens is that standards are developed and while we, as developing countries have not participated, have to take them when they are adopted as global standards. I would want more countries to participate.”
While participation in the committees is critical, there are usually cost implications which limit them. It involves a lot of travel, as in many instances the committee members have had to meet physically, which comes with a lot of commuting.
“One of the things that we are trying to do is where committees have to meet physically, we will try and fundraise to help developing countries. Within ISO, we are going to look into how we can have a bigger budget to support developing countries in their participation in technical committees. I am also trying to engage donor agencies who would be keen to get more people to participate in the technical committees,” Njoroge said.
“The other way is encouraging the use of technology among committees. People do not have to meet physically and this makes it easier to participate. But we need them to come out and offer themselves.”
Bringing the developing world to standards’ development table is one of the four agenda items that Njoroge has for his presidency. His other goals will be to deepen understanding of standards to the common person, use standards to catalyse industrial growth in an era of technology and employ standards in redressing trade imbalances. The latter, being critical for countries in the developing world.
“I intend to champion, promote and lobby for the use of international standards whenever possible as a basis for technical regulations. This will not only ease the regulatory burden to countries but will also ensure a mutual acceptance of both domestic and imported goods,” he said.
ISO has a four year strategy (2016 – 2020) whose rallying call was ‘standards used everywhere’. And while this will be coming to an end as his presidency begins, Njoroge said he has adopted this as one of his key agenda as the leader of the global standards body.
“I feel that ‘standards used everywhere’ is something that we should still aspire to,” he said.


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Tough rules spell doom for social media campaigns : The Standard




Kenyan politicians might be blocked from using social media platforms like Twitter to campaign in the 2022 General Election.
This comes as social media platforms release new rules of engagement starting next year, targeted at stemming political propaganda, disinformation and personal data privacy violations.
Platforms such as Google, Facebook and Twitter have reviewed their terms of service with their users in a move that could change the face of social media.

SEE ALSO :Why is my phone so addictive?

“Twitter globally prohibits the promotion of political content,” states the social media site in the latest policy update released last month. “We have made this decision based on our belief that political message reach should be earned, not bought.”
Twitter defines political content as messaging that references a candidate, political party, elected or appointed government official, election, referendum, ballot measure, legislation, regulation, directive or judicial outcome.
“Ads that contain references to political content, including appeals for votes, solicitations of financial support, and advocacy for or against any of the above-listed types of political content, are prohibited under this policy,” the policy says.

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Ads of any type by candidates, political parties, or elected or appointed government officials are also prohibited in the policy that came into effect on November 22.
Twitter users will now be able to report political content through their timelines with advertisers that violate the policy standing the risk of being “off-boarded”, Twitter’s polite way of ‘kicked out’.

SEE ALSO :How to succeed at marketing in the digital age

The changes have been prompted by mounting calls by regulators in the West that tech giants have amassed billions in value from collecting and monetising vast data from their users, and should be reined in.
A recent report by the United Nations Conference on Trade and Development (Unctad) said increasing digitisation from businesses, governments and individuals has created a data economy that is expanding at unprecedented speed.
“Global Internet Protocol (IP) traffic, a proxy for data flows, grew from about 100 gigabytes (GB) per day in 1992 to more than 45,000 GB per second in 2017,” said Unctad in the Digital Economy Report released in September.
“The world is only in the early days of the data-driven economy; by 2022 global IP traffic is projected to reach 150,700 GB per second, fuelled by more and more people coming online for the first time and by the expansion of the Internet of Things (IoT).”
At the same time, rising concern about privacy violations and breaches that have exposed users’ personal data to misuse, such as the Facebook-Cambridge Analytica scandal, have strengthened calls for tighter regulation.

SEE ALSO :Social media Halloween

Social media platforms on their part have responded by tweaking their user and engagement policies in an attempt at self-regulation.
In October, Google released new updates to its privacy policy, with less legalese and including a video tutorial, meant to give users a clear picture of the data the platform collects from its users on its popular services such as Google Search, YouTube, G-Mail and Google Play Store.
“We collect information to provide better services to all our users — from figuring out basic stuff like which language you speak, to more complex things like which ads you’ll find most useful, the people who matter most to you online, or which YouTube videos you might like,” explains the privacy policy.
“The information Google collects, and how that information is used, depends on how you use our services and how you manage your privacy controls,” states the policy.
Last month, Google Vice President for Product Management Scott Spencer said the platform has reviewed political ads in a move to help protect the integrity of election contests.


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“Given recent concerns and debates about political advertising, and the importance of shared trust in the democratic process, we want to improve voters’ confidence in the political ads they may see on our ad platforms,” he said in a policy statement.
“We’re making a few changes to how we handle political ads on our platforms globally,” he said.
“Regardless of the cost or impact to spending on our platforms, we believe these changes will help promote confidence in digital political advertising and trust in electoral processes worldwide.” 
Google’s decision is significant because the firm’s platform includes ads appearing not only on its products such as the search engine and YouTube, but also on countless websites.
Audience targeting with election ads on the platforms will now be limited along several categories including age, gender and general location.
“This will align our approach to election ads with long-established practices in media such as TV, radio and print, and result in election ads being more widely seen and available for public discussion,” says Spencer.
The policy shift is likely to affect Kenya, where politicians have increasingly turned to social media to reach their constituents, often paying individuals with large followers to help push their message.
The Freedom of the Net 2019 report singles out Kenya as one of the countries in Africa where debate on social media has been distorted by paid actors.
“Loosely organised ‘bloggers for hire’ use their collective clout on Twitter and Facebook to shape public opinion and manipulate the online information landscape,” says the report.
“One such group, known as the ‘36 Bloggers’, allegedly works within the Executive Office of the President’s Directorate of Digital Communication. Another group is known as the ‘527 militia’, with 527 ostensibly signifying the amount in Kenya shillings paid to each blogger to tweet certain hashtags.”
The new policy changes have already gone live in the just-concluded British election and in Singapore, where a hotly contested general election is due next year.
It remains to be seen how this will affect political engagement in the coming months.

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