Category: Health & Fitness

7 Benefits of Corporate Wellness Programs With The Fitviu App

7 Benefits of Corporate Wellness Programs With The Fitviu…

Corporate wellness programs are initiatives facilitated by employers to promote the health and wellbeing of workers. They constitute a lot of activities such as paying for gym subscriptions for employees, availing healthy meals, establishing stress management programs and providing free health screening to employees.  All of these activities are beneficial to employers and employees in several ways. Below are some benefits of corporate wellness programs.

Improved Employees’ Health

Undoubtedly, corporate wellness programs foster the health of employees. When they have access to gyms and personal trainers, they are able improve their physical fitness. The loss of weight also helps in the prevention of diseases such as obesity. Proper diets and exercising also promote the mental wellbeing of employees, preventing them from elevated illnesses.

Increased Productivity

Corporate wellness programs increase employee productivity. To begin with, when employees know that the organization cares about their wellbeing, they develop a positive attitude towards work. Secondly, the access to gym facilitates places an employee in a better physical and mental place to carry out their work. Increased morale and ability to work lead to increased productivity, which is beneficial to the organization.

Increased Revenue

When employees are healthy and productive, the revenue of the organization increases. Employees are able to work as a team and the relationship between them and the management improves. All these factors boost the overall employee performance and revenues increase.

Engaged and Happy Employees

Corporate wellness programs boost employee engagement. They become happy and satisfied when they are able to work out together after work. With a work environment that promotes health and happiness, an organization is able to achieve high levels of performance.

Decreased Healthcare Costs

Spending too much money on healthcare can be financially and emotionally draining for employees. Through the corporate wellness programs, they are able to maintain healthy lives. Consistency in working out and proper diets helps in the prevention of obesity, high blood pressure, smoking, alcoholism, and depression. As a result, less money is spent in hospitals.

Reduced Absenteeism

Corporate wellness programs prevent or reduce employee absenteeism. Workers who are able to benefit physically and emotionally will rarely have excuses not to come to work. Additionally, when they are healthy, sick leaves and negligence will reduce.

Higher Employee Retention and Attraction Rate

A company that implements a corporate wellness program creates an excellent organization culture. Employees become happy, healthy and are highly satisfied with their work. With such a culture, it becomes easy for the organization to retain employees and attract new talent.


Despite the importance of corporate wellness programs, some organizations still find it hard to determine if employees are utilizing and benefitting from them. When you give employees money to pay for gym memberships, they might opt not to work out. They can also pay and never attend. This is wastage of organizational resources.  Our Fitviu App provides solutions to such problems by enabling managements to monitor wellness delivery and allowance allocation. The app has a business dashboard whereby employees’ names can be uploaded. The organization can then allocate wallet money allowance which will reflect on each employee’s Fitviu app. Employees can use the wallet money to buy all the listed Fitviu services anywhere, anytime.

Benefits of using fitviu health and fitness app (recommended…

From the look of things its quite east to tell that we are overly enthusiastic about fitness. More so, after the launch of the on demand fitness app Fitviu. The app is recommended by personal trainers Kenya.  The idea was birthed by a co-founder who believed in delivering better personal training services to Kenyans and the world over.      The world is embracing personal training and fitness in a never seen before enthusiasm. It’s like everyone is talking about fitness and training. Out there we have an individual who needs to be in better shape, healthier and happier. Perhaps, would require the services of a personal trainer.

With this app you get more within your reach at the touch of your smartphone screen. Here are some of the benefits you’ll get using the Fitviu app. First off all, you get access to highly trained personal trainers Kenya, best nutritionists, gym and training facilities etc. You get access to valuable data that will help you move on to the next stage of your fitness goals.

Ability to easily track your progress

Of course tracking progress is crucial in achieving fitness goals. The Fitviu app will help you track your nutrition and training programs with the help of a personal trainer. Interestingly, you will be doing this through the use of your smartphone. You will get track your weight loss program, your nutrition and also gets notes to move on to the next stage of training. You will get reports that a personal trainer will be using to help you train.

Get access to professionals through the fitviu app

Imagine getting access to best nutritionists, best personal trainers Kenya, best gym memberships and discounts through the Fitviu app. The app has been fitted with geographical technology that allows you to identify all these professionals near you. These professionals and facilities allows you to enjoy convenience doing what you love. The app will help you achieve your goals faster!

Set goals you can easily achieve

One of the biggest challenge faced by people who have major fitness goals is losing motivation before they reach the finish line. For one, with the help of the fitviu trained personal trainers you are helped to achieve realistic goals. Achieving fitness goals require a total lifestyle change it’s not easy when you are all alone. However, with the help of professional nutritionist and personal trainer you have someone to help you carry the heavy load. Or you might think them as a coach who is happier to see you succeed as you are.


These are some of the benefits that the fitviu app has in stored beneath its hood. Check out our blog for more benefits on this app. It has the ability to revolutionize the Kenyan fitness industry and you and I are the lucky ones. If you have not yet download the app you should held over to our download page now!


7 Benefits of Corporate Wellness Programs With The Fitviu App

8 Common Weight Loss Mistakes

Losing weight can be quite difficult. Even when you feel that you are exercising well and maintaining a proper diet, you might not get the results.  In some cases however, the slow progress could be as a result of misguided weight loss advice. This article covers some of the mistakes that exercisers make when trying to lose weight.

Skipping meals

Skipping meals does not aid in weight loss. Instead, it affects the metabolism such that the body starts to store fats as it anticipates more missed meals. As a result, weight loss backfires and some people end up adding more weight. Instead of skipping meals, eat more healthy foods like vegetables, whole grains and lean protein.

Too much cardio and zero resistance training

While cardio is recommended for losing weight, it might not give the expected results. It is important to lift weights for two or three days every week.  Combining cardio and resistance training is not only beneficial in losing weight but also gaining body strength.


There is no shortcut to losing weight. Most people expect to lose a huge amount of weight within a very short duration. This is not realistic and this is kind of mentality makes people to give up easily. Cutting weight takes time and requires a lot of patience. If you exercise and eat the right way, you will definitely lose weight. While at it, have a personal trainer who will guide and support you.

Sticking to boring or same workouts

Working out is fun but sticking to similar workouts every day can make it boring. A good and exciting way to lose weight is using different exercises. Focus on different parts of the body every day. Switch between cardio and resistance training. At least, use varying exercises daily with different intensity and intervals.

Too much exercise

Without any doubt, exercising is very important in losing weight. However, too much of it can prevent weight loss. When you work out a lot, you can experience injuries and burnouts. You need to rest to allow the muscles to recover.

Being overly strict

Weight loss requires us to avoid junk foods, which we love so much. Even then, it is ok to eat such foods once in a while. When we restrict ourselves from such foods, our bodies become stressed and crave that food which we are really trying to avoid.  However, cheat meals should only be consumed once in a while.

Poor sleeping patterns

When we lack enough sleep, the production of hormone cortisol increases such that we become more stressed. As a result, the body stores more fats. Additionally, people who sleep poorly tend to be hungrier. Lack of enough sleep therefore stalls the weight loss. It is important to sleep for about 7 hours everyday.

Too much focus on the weighing machine

Measuring weight after some time allows you to know the amount of weight you have lost. However being obsessed about it can be discouraging. Sometimes, the weight lost might be very insignificant. Instead, focus on other achievements. Feeling more confident, stronger, healthier and lifting more weights signify that you are making progress.


Losing weight can seem difficult but it is doable. All you need to do is embrace the correct exercise and diet routines. Ensure to have a personal trainer to give you advice on weight loss. You can access personal trainers near you through the Fitviu App. The Fitviu App also streamlines your fitness journey as it provides fitness and nutrition routines that are customized for you.



Benefits of Zumba classes in Kenya

Modern exercises methods allow for experimental fitness programs. In recent times Zumba classes Kenya is a great fitness alternative. What are the benefits of Zumba classes? This article will highlights the benefits of Zumba classes. But first it’s good to mention that with Fitviu app you can easily locate Gyms offering the best Zumba classes Kenya.

The app can also help you locate personal trainers near you, gym membership and the nutritionist.

Zumba classes Kenya are fun!

We can promise you that Zumba classes is quite a fun filled fitness programs. Look at it this way, when you enjoy your fitness program then you will stick with it. Zumba involves dancing which most people enjoy.  In short, you will have real fun once you locate the best Zumba classe Kenya through Fitviu app.

It’s a great weight loos program

In addition to having fun you lose weight through Zumba classes. In fact, you can burn about 600 to 1000 calories in just an hour. It’s evident that a lot of people are looking for weight loss fitness programs. And if you can burn such an amount of calories then you will be on to your way with better bodies.

You get a toned body through Zumba classes

Of course, you want to get a toned body. That said, getting a toned body is not easy. As you get close to your dreamy body, you will endure some level of pain. However, eventually you remain as the winner. Now, this where Zumba classes Kenya comes in –the classes helps your muscle groups for that toned out body!

Your heart is covered in Zumba classes

One of the most sensitive part of the body is the heart. Ideally, you need great and functioning cardiovascular respiratory systems. Zumba classes Kenya will help you achieve that. Through these classes you get aerobic benefits that gets your heart rate up!

Helps you deal with stress

When you mind is fully occupied in the coordinated exercises, your body performs optimally. Generally, fitness programs are great way of relieving your body of stresses. There is overall improvement in cognitive responses with Zumba classes Kenya. Additionally, there is reduction of fatigue because of your concentration is focused on achieving your goals.

Indirectly, Zumba classes helps your body release endorphins which are responsible for happiness. They trigger positive feelings within your body.

Are you ready to start? Well you can simply go to the Fitviu download page and install the app to help you locate the best Zumba classes Kenya.


7 Benefits of Corporate Wellness Programs With The Fitviu App

7 Ways to Maintain a Consistent Workout Schedule in…

For most people, working out is usually an exciting journey in the beginning. With time however, the motivation decreases, missing workout sessions becomes a habit and finally a person stops working out completely. Many of us know what we should do and how we should eat but we are not disciplined to stay consistent. We can blame the lack of time due to our careers, families among many other excuses. Even so, it is possible to keep consistent workout schedule with the following tips.

Start small, advance gradually

One of the reasons why many exercisers cannot keep a consistent workout schedule is because they want to be perfect at the very beginning.  After the realization that they need to lose weight and keep fit, people are usually in a hurry to achieve goals. Most of them start at a pace that they cannot maintain in the long run. With such habits, one is likely to lose interest in working out.

Consistency comes from starting small and advancing gradually. For instance, if you have not been working out before, start with low intensity exercises and a few numbers of days. As you become fitter, increase the intensity and add more days to your schedule. This way, working out will not feel like a chore and will come naturally.

Understand that discipline is more important than motivation

Motivation is key in all aspects of our lives. In fitness, however, it does not play a bigger role than discipline does.  It is not possible to have motivation all the time but if you are disciplined enough, you will exercise anyway. With discipline, working out becomes a habit and the lack of motivation cannot stop you.

Create a plan

If you fail to plan, then you are planning to fail. This saying applies even in fitness.  In your workout plan, consider the number of days, the type of exercises and the time. This way, you will be in a position to keep a consistent workout schedule. If you are a beginner, planning might not be very easy. This is why it is important to engage a personal trainer who can offer advice on the same.

Associate yourself with people who workout

The kind of people you keep in your life can determine your ability to maintain a consistent workout schedule. Surround yourself with friends who work out or have interest in fitness. In fact, you can have a workout buddy who will be looking out for you. Accountability partners will make you become more committed in exercising.

Form and stick to fitness and diet habits

Fitness and health is not about how you start but how you progress. Creating small habits can help in keeping a consistent workout schedule. Such habits can range from drinking 2 liters of water, walking 5km every day, eating vegetables and fruits once per day, avoiding cheat meals for 5 days among others. When such practices become a habit, it will become easier for you to keep doing them without failure.

Create short term goals

Falling off the fitness wagon is very easy. This happens because most people expect to lose too much weight within a very short time. Set short term goals that are realistic. For instance, losing 3kgs within a month is feasible. Celebrate small achievements such as lifting more weight, running an extra kilometer, being consistent and eating right. By doing this, you will be motivated to continue working out.

Signup with the Fitviu App

The Fitviu App acts as a workout buddy and enables you to keep a consistent workout schedule. It is an on-demand platform that allows exercisers to request personal trainers anywhere and anytime in Kenya. The app provides a workout and diet plan based on your fitness and wellness goals.


It is possible to be consitent in working out. Focus on being dicsiplined and stop making excuses. When you feel lazy, tired and less motivated to workout out, look at your goals. The reason why you started keeping fit should be enough motivation to keep going.


How to find the best gym in Kenya


There is always enthusiastic faces willing to join a gym in January more than any other month in the year. Of course, joining a gym Kenya in the first month is inspired by New Year’s resolutions.  As the months progress the commitment also dwindles. The question still remains how do you stick to your gym? Simple…look for a gym you’d fall in love with.


The gym Kenya you join should energize you to want to exercise every day of your life throughout the year. Therefore, you need to join a Gym are comfortable with. It should be a place you feel inspired to work out the minute you walk in. This can be added by the fact that the team you meet there embraces proper customer service. In essence, the gym you join should elicit happy emotions only –it should make you feel good about exercising and yourself.

The good thing about Fitviu is the fact that it is easier to locate a gym within your area. The app will help you find the best gyms and the best personal trainers in Kenya. However, sticking to true traditions, this post will arm you with the right information to locate the best gym in Kenya.

Choose a local gym Kenya

One of the features of Fitviu app is geo positioning, which allows users to find personal trainers and gyms within their locality. Of course, it is logical to exercise within a gym close to your home. While you are at it, you can look out for a gym that has ample parking.

If you wish to locate the best gym Kenya do so at a time when you wish to be visiting. That is, you should check it out during your ideal time. If you plan on working out in the morning and evenings then examine the gym Kenya during that time. Additionally, you should inquire on the equipment you’d wish to use while at the gym. Do they have the equipment already? Is the gym congested?

What about the equipment cleanliness?

There is no doubt that gyms are germ factories. It takes a lot of work to clean the gym equipment. Ideally, the cleaning activities should be done on a daily basis. If possible, the gym should be cleaned throughout the day to ensure they remain in pristine condition. At least wiping the equipment after use (especially the weights). Furthermore, an exerciser is advised to come with a hand sanitizer at the gym Kenya of their choice!

How does the gym Kenya handle emergencies

Any gym Kenya is predisposed to accidents and emergencies. That said, a gym should be ready to handle these emergencies. The best case scenario should have gym instructors or team members trained in CPR or basic first aid skills for common conditions.

 Invest in your membership

You should ensure that your investment in your gym Kenya is focused. When you have scheduled training with a personal trainer Kenya or group classes you get more accountability. The idea is to build up on your investment by looking for results. When you can see return in investment (ROI) you will wish to continue with the exercises.

 The culture at a gym Kenya is crucial

A culture of inspiration will motivate you to wish to work out in a gym Kenya. Therefore, you should look out for the culture. For instance, you need to find out what they allow and do not allow at a gym. Plus, at the end of the day everyone wish to achieve their fitness goals which could be muscle training or weight loss.


Choosing a gym Kenya remains a personal choice. However, with the app Fitviu it becomes easier locating the right gym for your fitness goals. The choice will also be determined by the type of achievement you wish to make. You can check out our post on the connection between nutrition and exercising.


7 Benefits of Corporate Wellness Programs With The Fitviu App

All You Need To Know About The Fitviu App

The Fitviu app is an on demand app that enables clients to access full suite fitness services.  These include gyms/studio, trainers, nutritionists and group classes.  Through the app, individuals can connect with fitness and wellness service providers based on their goals and convenience. Additionally the Fitviu app eases access to fitness and wellness services. It also allows individuals to do so anywhere, anytime.

Gym Listing

The Fitviu app contains a list of gyms in several locations around the country. There are details about group classes, in-house personal training and gym passes.  A client can choose to work out on their own, with a personal trainer or in a group. The app contains gym ratings, which depend on customer reviews. As such, a client is able to make an informed decision in selecting a gym that suits their needs and preferences.

Ease of Use

The Fitviu app is very easy to use. Once a user selects a gym, the app guides them to the exact location. Payment is also made on the app fast and securely.  With this app, clients do not need to sign binding contracts or pay for gym memberships.
The Fitviu app also connects clients with personal fitness trainers and nutritionists. These are service providers who provide one on one services that to meet individual fitness and wellness goals. Notably, these are professional and verified trainers who the company vets.  With personal trainers, clients can choose the time and location where they need the services delivered.
The Fitviu app comes with a Bluetooth Scale that allows clients to measure and record their weight, BMI, BMR, Muscle rate, body water, bone mass, visceral fat index and fat mass. It also comes with a meal and workout plan. These features are beneficial in that they prevent interruptions in the fitness and wellness routines. If a user changes their gym, personal trainer or nutritionist their information is already saved for new service providers to refer.

Fitviu App Business Advantages

The Fitviu app is very beneficial to trainers, nutritionists and corporates. Trainers and nutritionists who register with this company will be in a position to connect with new clients. Furthermore, the provision of quality fitness and wellness services will increase the gym ratings. Positive reviews by customers will create a competitive advantage for a trainer or a gym.
The Fitviu app also enables corporate to promote employee fitness and wellness reliably and inexpensively. The app has a business dashboard. The management can view the delivery of fitness services and also allocate employee allowances.  The organization just needs to upload employees’ names and allocate wallet money for each employee. This balance will show on each employee’s Fitviu app. The money will be deducted every time an employee seeks fitness and wellness services. This helps to determine if the corporate wellness program is working. Additionally, it saves on finances as the organization can allocate money upon exhaustion.


Advantages of Group Classes in Kenya

Group classes have become popular over the years especially in the capital Nairobi. They are fun, fast paced and a great way to lose weight. In addition to gaining energy and burning calories, exercisers have support from each other. The benefits are evident –social support, healthier bodies and motivation all in one hour sessions of pure fun! The type of exercises done during these group classes include some form of basic martial arts, aerobics and indoor cycling. When doing group classes with the help of personal trainers in Kenya, you are in a better position to challenge your body!

Fitviu is an app dedicated to help fitness enthusiast and seasoned trainees find the best group classes with Nairobi and other places in Kenya. Furthermore, you can get personal trainers Kenya at your convenience.

Here are some of the advantages of group classes.

Get social

The idea of these classes is to bring people together so they can achieve a common training goal. Once you are in those classes, you get to meet people from your community who share a common interest. In fact, you are more likely to have the time of your life working out in a group class than on your own. Additionally, fitness classes are a great place to make new friends or forge new business partnerships. Group classes allow you to drop your professional hat and simply socialize

Also, you get to solve adult’s problems with your friends as your exercise

Much needed motivation

As stated in the earlier point, fitness classes helps you to move beyond your limitations. The personal trainers in Kenya can easily identify body signs for fatigue as they push you to the limits. In fact, with the motivation from others you get to work even harder. The reason behind this is the fact that everyone wants to achieve great goals. The gym instructor is on hand to take you through the most beneficial exercises.

Health benefits associated with group classes

Every fitness enthusiast has a different goal. In group classes there are different workout styles. For example, if your goal is to lose weight you can easily do so through aerobics such as dances, martial arts, indoor cycling, etc. On the other hand, when you wish to improve your strength and endurance you can take weight training and boot camp group classes. For flexibility purposes you can take yoga classes.

Do not worry if you are a newbie, the gym instructor will guide you on the steps to finding the right exercise. There are other types of exercises such as strength training, spin and yoga that are beneficial in proper form. If you are newbie in group classes you always need to be careful to avoid injuries.


Group classes have the support of AA even though it’s not AA. The setting itself has been made as such to help people grow together. For starters, you won’t miss a class because your fellow trainees will be on the lookout. They’d want to know why you are absent because they are concerned about your well-being. It gets interesting especially when you have to prepay for a group class. You can’t miss it!

Fitviu is out to help individuals achieve their fitness goals through finding the right gyms,group classes, personal trainers in Kenya and nutritionists.


The relationship between nutrition and personal training

The relationship between personal training and nutritionist Kenya is crucial. In order to succeed in personal training Kenya you need to watch what you eat. In the past training enthusiast have adopted well-meaning exercises regimens but later on added weight through the wrong nutrients intake. That’s why a personal trainer Kenya comes in handy. You can bet on Fitviu to help you achieve your goal. It’s good to mention that watching nutrition is necessary as a casual exerciser or a professional athlete. In the end your body deserves the right amount of proteins, fats, carbohydrates, vitamins and fluids to run your body.


If you are looking for the right results you need a combination of the best nutritionists Kenya and personal trainers Kenya. Thanks to technology and access to information more and more people are maximizing on their desire to have better bodies. We’ve prepared an ultimate guide with the right nutrition guidelines. As it is you will be able to make the right choices to fuel your body to the next level. Everyone has different fitness goals but the need for the right nutrition cuts across board!


Understanding your body is key

Even before you get down to finding the perfect personal trainer Kenya and best nutritionist Kenya, its starts with you. It starts with something basic as examining your body calories requirements and body mass index.  Secondly, you need to understand your fitness goals.


What are your fitness goals?

There is always a challenge when it comes to setting fitness goals especially in the absence of a personal trainer Kenya and best nutritionist Kenya. You need a calculated approach. In order to set up yourself for success, you need to start small. Without the right goals you could be going round in circles. The idea is to have progressive approach in piecemeal nutrients intake till you achieve your fitness goals. The key phrase here is “set realistic goals”. Once you set the ultimate goal, it’s easier to break it down to weekly and daily fitness goals.


  • Timing your goal; how long will it take you to achieve your fitness goals? Is it a period of one month, 3 months or one year? Similarly, how long will it take when working with the best nutritionist and personal trainers Kenya?
  • What will it take to achieve your fitness goals? ; will you be going it alone or with the help of fitness professionals? How many workouts will you be doing every week? That way you are able to plan your workout schedules ahead not to affect your normal activities. Again, you have to be realistic on what it takes to achieve your fitness goals. It’s better to take more time and achieve results than have a haphazard approach and go round in circles!
  • Do you believe you can achieve the goal? ; answering this question means that you are ready to make the right realistic moves.

How to plan your nutrition?

This article is all about timing your nutrition. What do you consume before and after you have gone through tight exercise regimen with your personal trainer Kenya. Even though you might be working with the best nutritionist Kenya, we have the following guideline to help you. You can review it together with your nutritionist.



The pre workout nutrition


  1. Carbohydrates; if your body is your car then carbohydrates is the fuel for your engine. When you are exercising you need a lot of carbohydrates to boost your muscles. The harder you work your body the more you will need carbs.
  2. On the other hand proteins are in charge of reconstructing and repairing the body. In addition, the proteins provide the necessary amino acids to help your body during hard exercises. If you have the right amount of proteins pre workout you will save your muscles from soreness afterwards.


The pre workout schedule

Depending on your work schedule it’s advisable to take a large meals approximately 3 – 4 hours before you start your work out. Furthermore, you can have a simple fruit snack 30 minutes before you get down to the exercise activities. This helps you to add the kick push effect the body needs during the exercise. One downside to eating immediately before you work out is because the muscles will be competing with the stomach.


As the stomach is busy is digesting the food you’ve just eaten, the body is busy working out the muscles during the vigorous act. All this is happening simultaneously!


What are the pre-workout food suggestions?


  • You can have banana with a peanut butter
  • Alongside Yoghurt with berries
  • Nuts and raisins
  • Peanut, apple or almond butter
  • Low fat milk, fruits and oatmeal



Post workout nutrition 


One benefit of carbohydrates after physical workouts with your personal trainers Kenya is the ability to allow your muscles to replenish the lost sugars. Your body is able to recover the lost sugars as best nutritionist Kenya advices. The proteins is in charge of the process of repairing and rebuilding the muscles using the available amino acids and proteins. The optimal time to refuel according to the best nutritionist Kenya is approximately 15 -20 minutes post exercise.


The idea is to ensure that you are properly fueled before and after you are done with the exercises. Of course, with the guidance of a personal trainers Kenya the process becomes easier.


When you put much emphasis on eating wisely your body will benefit from maximum muscle growth, recover quicker and replenish itself. Plus you get to have a lot energy to push you through your workouts!


Post-workout Suggestions:

  • Post-workout smoothie made with low-fat milk and fruit)
  • Low-fat milk
  • Chicken on a whole-grain wrap with vegetables
  • Yogurt with fruit berries


Tips for weight loss


There are two methods that you can use to help you in weight loss. You can either eat fewer calories or you burn the calories that you took. In this section we have prepared a guide on how to lose weight with the help of our seasoned nutritionist Kenya and personal trainers Kenya.


Besides the best nutritionist Kenya and your personal trainers Kenya you need the input of your doctor. The doctor will help you in setting the right fitness goals. Therefore, if you have a lot of ground to cover you can be able to set realistic goals. In addition, to the workouts you need to have lifestyle habits in line with your weight loss goals. If you have the wrong lifestyle habits all your energy will be useless.


The morning workout

The morning workout can be something easy such as bike ride, zomba classes, or a walk. Typically, these exercises require minimal energy to run. The best diet in the morning workout is a carbohydrate rich snack alongside fluids


The right amount of energy as described above will help your body run during the night without eating anything else. On the contrary, your body would require a lot of calories to function in the fitness goals you set in the previous points.

Once you’ve had your morning workout you can eat a simple breakfast full of carbohydrates and proteins such as hard boiled eggs. Whole grain bread, fruit juice and oat meal.

As a precaution, do not skip breakfast in favor of a light lunch if you have an evening workout schedule planned later on. This will increase your intake of calories after workout because you will be too hungry.


The evening workout

If you plan to work out in the evening you need to ensure that you have your lunch 3 to 4 hours before you work out. Our Fitviu best nutrition Kenya suggest you can have some grilled chickens or grilled cheese sandwich with soup. If your lunch is healthy enough it can sustain you during your late afternoon workout. However, it is advisable to have some light snack composed of fruits such as oranges, grapes and a banana.


Post workouts refueling tips

A lot of hydration is necessary. Therefore you need to drink a lot of water to replenish whatever was lost during workout. If you will be working late or going out you need to have some snacks to reenergize your body. But if you are headed home you can skip the light snack. As you wait for your meal (In case it’s not ready when you get home) then you can drink milk in small portions. The nutrients in the milk will help your body refresh itself. It’s good to note that you shouldn’t reward yourself by taking in more calories than you need after a workout. It will be an effort in futility!


Tips for building muscle

Building muscles is not easy to build especially as you get older. By the time most people are past the age of 30, they tend to lose muscles gradually at about three to eight percent each decade. The best way to retain muscles is to engage in resistance training.


  • Strength training & health; the major muscles groups include legs, back, hips, abdomen, arms, shoulders and chest. In order to retain the right physique gained from training you need to work out these groups at least twice in a week. The best muscle trainings are doing pushups and pulls ups, using resistance bands and the typical weight lifting exercises. You get better results by working with the best nutritionist Kenya and personal trainers Kenya.
  • The best nutritionist advice that you need to have the right uptake of carbohydrates and proteins. These two nutrients play a key role in having enough calories throughout the day. In fact, they will help you build a lot of muscles. When building muscles, the intake of proteins should take up the chunk of all the calories an adult takes in. On the other hand when you wish to keep muscle mass you do not need a lot of proteins. In this case, you should focus on food that is rich with proteins and essential amino acids. Additionally, this helps your immune to remain stronger.
  • The following are some of the types of food you can take in including eggs, yoghurt, chicken and cheese. On the other hand, vegetarian can eat soy based foods and nuts and beans. The food should be served in about 3 portions per day including fats and protein nutrients rich food.

Carbohydrates in muscle building

Typically carbohydrates are converted to glycogen duly stored in the body for muscle building. Thus making carbohydrates a very crucial group when you are doing workouts. The carbohydrates intake should be about half of all the calories you take every day when strength training. Try to have low fat carbohydrates in your diet when you are strength training.

Contrary to popular belief, you need fat in your daily diet. The fat is necessary for suppling energy all throughout. The daily fat intake should be about 25 to 35% daily. That said, however, you shold ensure that the intake of fat is healthy to your heart. These fats can be found in olive oil, walnuts, avocado, sardines and salmons.



The bottom line is that you can’t separate nutrition and fitness training. It gets better when you work with a best nutritionist Kenya and the best personal trainers Kenya. Fitviu is on hand to make it easier for users to access the better of these two. In the end each fitness goal is based on individuality and what you need to achieve. For example, there are people who wish to lose weight. On the other hand, we have people who are advanced in their training. They are more focused on strength training.

Of course, the relationship between nutrition and fitness training cannot be crammed in one article. Fitviu will be sharing various blog posts on the subject to ensure that our readers get the best in fitness goals setting and strength training!










3 Reasons you’re not consistent with your health and…

Health and fitness have revolutionised over the years, more than ever before people are looking to get fit and healthy by all means.
But with all the equipment, training and meal plan methods, it still challenging.Why? According to the new documentary series called EXPLAINED on Netflix , looking to the wellness industry, the number one reason is lack of consistency with the wellness plan.
Big question why do people lack consistency in their health and fitness routine?. There several factors that I would like us to go through. What is the solution Fitviu has put in place to solve the issues?

The new internetwork system

With the new age of the internet, we can work anywhere, anytime. This kind of freedom weakens personal time management skills which results to inconsistency in health and fitness.  The change in location makes it challenging to access your usual gym.

Too much focus on the job also interferes with fitness routines. Performance contracts and other workplace put in place by the employer prevent employees from having a work-life balance. This day no one is sure what time their tasks ends and the schedule that suffers most is health and fitness schedule.

The second issue is the lack of motivation

Being a new year, you have set losing 10kgs as the number one goal. You schedule your calendar and set your alarm at 5:00 am.  You start with a lot of motivation and manage to lose 0.5kgs.  In February, you are doing well but  you start missing some health and fitness sessions.  You develop a habit of missing workouts and within a short time, you completely neglect your fitness goals. Whatever you lost you gain double and your whole year gym membership is lost. What a waste of money and time!

Third issue is the internet noise

There are over 15000 workout videos, 1000 + wellness articles every week and over 20,000 health and fitness apps.  This nnformation is easily accessible through your smartphone and can be confusing.  You may end up doing nothing towards a healthy and fit lifestyle.

What is our solution as Fitviu APP?

Fitviu app is a platform that enables clients to access full suite fitness services which include
gyms/studio, trainers, nutritionists and group classes. Through the app, individuals can connect
with fitness and wellness service providers based on their goals and convenience. The Fitviu app
is not only dedicated to easing access to fitness and wellness services.  It allows
clients to workout  anywhere, anytime.

The solution for the internetwork system

You don’t have to worry about the busy work schedules that interfere with your consitency in training. Once you download the Fitviu iOS or Fitviu android choose the service that motivates you most, select the nearest provider to book a paid work in or have the service provider come to you.
Fitviu has listed personal trainers to come to your convenient place. In case you need help eating right, you can book a food personal trainer (Nutritionist). They will take you through your meal plan.  Remember, you are what you eat.

Are you confused about the best fitness practices and routines?

Fitviu has professional fitness and meal plan designers. After you request our services, a provider will perform a health and fitness assessment. They will set realistic goals and assign an appropriate fitness or meal plan.


Fitviu app is a platform that enables clients to access full suite fitness services which include
gyms/studio, trainers, nutritionists and group classes. Through the app, individuals can connect
with fitness and wellness service providers based on their goals and convenience.