Recovery and Sleep
Cold and heat: ice baths, sauna and warm showers
Ice baths, saunas and warm showers all have fans. Here is what each may do for recovery, how to use them safely, and when it is better to skip them.
Blog
Mobility and Injury Prevention
A Hip Mobility Routine for Desk Workers
Sitting for 8 hours leaves hips stiff and tight. Here is a simple 12 minute routine you can do at home or before training to move better and feel looser.
Weight Management
Healthy weight gain for people who struggle to gain
If you find it hard to put on weight, the answer is steady extra food, strength training and patience. Here is a practical plan using affordable local foods.
Cardio and Endurance
Indoor cycling for beginners
How to set up a stationary bike, pedal with good form and build confidence with 4 simple initial sessions, including tips for joining your initial spin class.
Weight Management
Intermittent fasting: the pros and cons
Intermittent fasting limits when you eat, not what you eat. Here is what it can and cannot do, who should avoid it, and how to try it sensibly.
Science of Training
Heart rate zones: what the numbers mean
Heart rate zones make easy days easier and hard days sharper. Learn how to estimate your maximum, use the 5 zones, and plan a sensible week of training.
Science of Training
Training in heat, humidity and altitude: lessons for East Africa
How heat, humid air and altitude change your body during exercise, with practical rules for hydration, timing, acclimatisation and hiking in East Africa.
Weight Management
Plateaus: why progress stalls and how to restart it
Progress always slows at some point. Learn how to tell a true plateau from normal fluctuation, find the cause and make small changes that get you moving again.
Nutrition
Pre-workout meals and snacks: what to eat and when
Eating the right food at the right time before training improves energy and prevents stomach trouble. Here are simple local options for every schedule.
Weight Management
Walking: the underrated fat loss tool
Walking is easy on the joints, easy to repeat and adds up fast. Learn how to build daily steps, structure walks and use Kampala life to burn more energy.
Life Stages and Special Groups
Training through the menstrual cycle
Your energy and strength can shift across the month. Learn how to adjust training around your period and cycle without losing progress, and when to see a doctor.
Strength Training
Core training beyond sit ups
Your core does more than make a flat stomach. Learn the 3 jobs of the core, the best exercises for each, and a short routine to build a strong, stable trunk.
