Lenah thefitphysio

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A physical Therapist whose passionate about fitness and physical health.This passion translates in her workmanship with all her clients speaking very highly of her .Her programs are simple and effective .

Oh yes, officially two weeks in! Day 14/18.Today, I decided to sleep some more and just wake up for a 30minutes recove...
26/09/2026

Oh yes, officially two weeks in!

Day 14/18.

Today, I decided to sleep some more and just wake up for a 30minutes recovery walk. maybe 3 kms.

But then I got out at around 6:30 a.m. and remembered it was Saturday!

That's normally the time I'm coming back home from my usual walk.

It is such a nice, sunny morning, and the roads were full of running clubs doing their Saturday runs.

I met people from Nyali Run Club doing 21 km, some from Fitbeat Inc Mombasa doing around 10 km, and Team Elite doing their usual Saturday warm-up of 7- 10 kms before crossfit .

It was just amazing to see so many people out on a Saturday, doing their runs and watching their bodies doing the needful.

It was also nice to exchange pleasantries with people I know personally and others we only know each other through social media.

Initially, I just wanted to do maybe 30 minutes, but I found myself doing more because of the motivation of seeing people 🏃‍♀️ and not wanting to be left out.

And if you want to know your people, just see how many people you know in a certain circle!

It just felt amazing!

Happy, happy, happy Saturday! 🏃🏽‍♀️

T not for taff today.


゚

25/09/2026

Happy Friday.

The game we are playing here is this.

BRILLIANT or BS? 😂🃏

You know the funniest part of this game? Is you can actually earn points just by being convincing to the judge, even when you're COMPLETELY WRONG! 🤣🤣

I wish life came with these cards! Imagine being able to tell who's genuinely brilliant and who's just confidently selling us BS! 😂😂

But then again, some people are so convincing, you only discover the BS after you've already believed them! 🤣

Moral of the game: Confidence is good, but being confidently wrong is another level! 😂

Ni weekend bana. Only the confident ones will make it 💯 Iykyk.

Happy Friday, ! 💪Day 13/18“Do what you said you would do.”As the week comes to an end, clap for yourself for what you h...
25/09/2026

Happy Friday, ! 💪

Day 13/18

“Do what you said you would do.”

As the week comes to an end, clap for yourself for what you have accomplished. 👏🏽

Celebrate your wins, reflect on where you need to improve and recognize where you need to seek help.

Keep pushing!

Show up for yourself, even when it does/doesnt make sense to anyone.

There is no perfect day to start. HECK!you can even start now, tomorrow or start over as many times as you need to.

What matters is that you keep going.

Follow people who motivate and inspire you.

Surround yourself with people and environments where you can thrive, not only in career fields, family but also in physical health.

Keep the promises you made to yourself.

Your health is worth the effort!

T for Taff.

゚viralシ

Day 12/18 Today I had to wear Under Armour because, well… their iconic rallying cry of this brand is “Protect This Hous...
24/09/2026

Day 12/18

Today I had to wear Under Armour because, well… their iconic rallying cry of this brand is

“Protect This House. I Will.”

And honestly, I felt that.Actually I should wear this brand for the rest of the week, as a reminder of what it takes to be healthy , fit and living as a health care advocate and ambassador because honestly I’m protecting my house (my body) from diseases, from unhealthy habits, from burnout, from losing its shape and from many other things.

Waking up at wee hours of the morning to Protect my physical being by making time for myself, having my me-time, and most importantly, practising what I preach is a core part of my life. Its not easy , but its soo worth it.

Because I can’t be out here preaching healthy living, movement and taking care of your body, then be unfit myself. HAIWEZI.

This past few weeks I have been to more boardrooms and offices delivering wellness talks and on-site physical therapy services and i realize health promotion doesn't stop because " everyone can get this info online"

Sometimes they need to hear and see from the 🐎 mouth.

Health promoters need not get tired sensitizing people about ways to protect their power houses too!

So today, I woke up and decided to walk to work. No phone k**a kawaida . And honestly, I had such a beautiful morning. I saw things i had never seen. I was walking a new longer route using the main road that's was Soo noisy but doable. We have sidewalks kidogo.

I walked to work, saw my morning clients, then decided to walk back home so I could hit my 8Km target. Normally, it’s about 3 km to work and another 3 km back, but I deliberately took the longer route just to get those kilometres in.

So basically, it was a morning walk, seeing my morning clients, then walking back home still during the morning to pick my phone and car, and then continue with the rest of my day.

And maybe, as I go along, I’ll have days where I leave the house without my phone, spend the entire day at work without it, and then come back home. One of these fine days, we’ll have a no-phone policy for the whole day.

But for today, here’s to 10 kilometres, protecting this house, and choosing to practise what I preach.

T not for taff today.







Good morning 🙏 Day 11/18. I totally love the momentumMy ankle is still quite sore with movement and eases up with res...
23/09/2026

Good morning 🙏

Day 11/18. I totally love the momentum

My ankle is still quite sore with movement and eases up with rest. Do you sometimes experience such a thing?

Pain increasing with certain movements yet with rest it easens up? K**a umejibu yes.

You are definitely a physio patient and need to visit one .

I think it’s strained with the continuous daily movement, so I’ve stopped the running and decided to just increase my walks.

I’m aiming for at least 8 KMs in a day, at least. So yeah, my ankle is actually complaining. But it’s a doable complaint.

Anyway, as i was doing a screenshot of my daily stats , i saw the app asking for my sleep status.

I’m still my African self and cannot quite understand why an app would want me to sleep with a smartwatch to track my sleep.

Really, really, really? 😂

And trust me, these watches(especially the watch that I have), have such a very nice inbuilt mechanism to track your sleep and tell you when you enter your deep sleep, when you have rapid eye movement and non-rapid eye movement. Basically, the rhythm of your sleep, so that you can better understand how to improve it.

But I generally don’t use this feature. I just tried it once, and I found it so difficult. The watch is really heavy on my wrist. Nik**a nalala na mawe.

So I just don’t feel it applies to me, for now.Maybe in future.

For people who sleep with watches, what’s your take on it? Because to me, it just doesn’t make sense.

゚viralシ





Day 10/18Went for some fittings today because some of the clothes I’m having made are ready for fitting and for travels...
22/09/2026

Day 10/18

Went for some fittings today because some of the clothes I’m having made are ready for fitting and for travels

And guys, my waist has actually reduced by two inches! 😂 So my tailor has to adjust a few of the clothes.

I’m actually one of those people whose waist reduces very fast.

There are people who start their fitness journey and the waist is always the first thing to reduce, and I’m definitely one of those people.

Within a week of just cleaning up my eating and doing some runs, my abs are already popping out. I don’t even know where that comes from!

But weirdly enough, my arms are always the ones that take the longest to tone. So for most of the clothes I had done, I had to either make the tops loose fitting, do sleeveless, or make the arm area wider.

And then my hips and thighs come second after my arms when it comes to taking a little bit of time to tone down and actually reduce in size.

I c0nfidently say, i dont fancy having an excess of what God has given me in terms of posterior view.
I like being portable. And as ive grown older , I like maintaining a small -medium physique.

When i notice I am growing wider, i do the needful. I have to do extra for my thighs and glutes to really see the change.

I mean, where am I taking a whole size 49 of hips?
WAPI na hii economy?

But the weird part is, as long as I incorporate running into my workout routine, running pumps my thighs. I don’t know if that makes sense, but it really does! My thighs just look fuller.

I’m also not doing any specified strength training right now. (I will resume when i am back from holiday.)

I’ve also noticed that when I do strength training, I drop kgs faster and somehow look a bit smaller.

Bodies are funny because you can literally be losing inches in one place while another place is doing its own thing.

Goodnight

Day 9/18Happy Monday ! Again, better late than never. Eeey T for taffI really contemplated postponing this workout beca...
21/09/2026

Day 9/18

Happy Monday !

Again, better late than never.

Eeey T for taff

I really contemplated postponing this workout because my foot was on fire after a long day of standing and moving from one room to the next doing physiotherapy.

I got home and my legs were SO sore. I genuinely had a fight between my mind and my body. My mind really wanted to work out, but my body was like, “pumzika mum”

I also wanted to jog today, so I tried for the first few minutes, but my soles refused to cooperate. I've also noticed if I do an evening workout , my legs arent picking up speed, so I've officially decided if I find myself doing the evening workout, i will just walk and if I want to jog, I will wake up and jog.

I also felt like these shoes were just feeling so heavy for the jog today.I used to love them for runs ,leo zimekata

So I ditched the jog and decided to just walk.

Monday workout must be done, regardless of the situation or the circumstances.

So here we are. Nothing much to say. We showed up. That’s it. 💪🏽

Did you workout today?

゚viralシ



Lemerald Physio & wellness clinic is HIRING. DETAILS ON POSTER.
21/09/2026

Lemerald Physio & wellness clinic is HIRING.

DETAILS ON POSTER.

🌷🌷🌷🌷
21/09/2026

🌷🌷🌷🌷

Day 8/18. Was drizzling but we showed up. LET'S TALK ABOUT GOING BRALESS. 👀I was having a conversation with women abou...
20/09/2026

Day 8/18.
Was drizzling but we showed up.

LET'S TALK ABOUT GOING BRALESS. 👀

I was having a conversation with women about wellness, and of course, we got to upper back pain, neck pain and lower back pain, especially when we talk about the breast region.

And one of the things I always tell women is:

GO BRALESS. Most of the hours you spend alive , you should be braless

And before you say,

“But you cannot be talking to me. My b***s are BIG.” 😂

Actually, I am talking to you too.

When I say go braless, I am not talking only to women with smaller breasts.

I'm talking to everyone, including women with bigger breasts who don't have a specific medical or physical reason why they need additional support

And no, I'm not talking about, “Take off your bra when you get home and put on your pyjamas.”

I'm talking about normalising going braless for most hours of your day.

A lot of us were programmed to believe that we need bras to support our breasts.

But we need to understand our bodies.

The breast sits over the muscles of the chest. And when you release the bra, your body is allowed to move more naturally.

Go for a walk.
Go for a run.
Move your body in any direction
Sitting in an office desk doing front work and lots of twisting and turning .

Your chest and surrounding muscles are participating in that movement.

Now think about this...

If you're sitting in an office for eight hours, why do you need something tightly holding your chest for every single one of those hours?

Release it and Let your body move.Yes. all muscles are intended to move in there own pattern. BRAS DENY THIS to your chest muscles.This is the major reason all women arrive home and all they want to do is free them tirries.

And I think our workplaces should even get to a point where a woman being comfortable without a bra is completely normal.

I'm not talking about women who have specific medical or physical reasons why they need additional support.

I'm talking about the belief that every woman MUST wear a bra simply because she has breasts.

And then there's the obsession with the ni**le.

Why is the ni**le such a big issue?

A ni**le is a part of the breast. It can become more prominent with changes in temperature and other normal physiological responses.

A visible ni**le does not automatically mean a woman is aroused.

We need to stop sexualising women's bodies simply because they have breasts.

And when you look at many traditional African settings, our understanding of the body was not always the same as what modern society has taught us.

Women could walk braless and it was a non issue. The community had better things to do than obsessing over "chakula cha mtoto"

Hii mambo ya ukoloni ya bra. Bras contribute to inactivity of the chest muscle and make your chest region lazier ,hence many women when weight gain hits , its a reason boob's take the hit and store fat not intended to be there and this leads you to look for something to support it , rather than work on the route cause .

Yes many of us are walking with breast sizes not intended for our bodies. Many of us are supporting things that dont need support.They need more movement on them. And this is where chronic upper back and neck pain arise at times.

So why have we created this idea that a woman cannot simply wear normal clothes without a bra?

Our bodies were designed to move.

And sometimes, allowing your body to move naturally starts with simply taking the bra off.

But there's another part of this conversation I haven't even touched...

What happens to your breast size when you lose body fat? 👀

Let's finish this conversation tomorrow.

PART 2 COMING TOMORROW.


゚viralシ




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