Coach Kay

07/02/2026

It's a choice you have to make. No pressure.

06/02/2026

You will never feel ready.
Do it scared.
Me: 🫣

04/02/2026

𝗪𝗲’𝗿𝗲 𝗯𝗮𝗮𝗮𝗮𝗰𝗸! 🥳

We kick off our first group run of the year where it all began - 𝗔𝗿𝗰𝗮𝗱𝗲𝘀 😍
And because we appreciate the value our members bring - we're giving them a 𝗳𝗿𝗲𝗲 𝗽𝗼𝘀𝘁 𝗿𝘂𝗻 𝗽𝗵𝘆𝘀𝗶𝗼𝘁𝗵𝗲𝗿𝗮𝗽𝘆 𝘀𝗲𝘀𝘀𝗶𝗼𝗻!

🙋🏽‍♂️𝗡𝗼𝘁 𝗮 𝗺𝗲𝗺𝗯𝗲𝗿? 𝗥𝗲𝗴𝗶𝘀𝘁𝗲𝗿 𝗵𝗲𝗿𝗲: 🔗https://squidal.com/lfsmembership

𝘚𝘦𝘦 𝘺𝘰𝘶 𝘁𝗵𝗶𝘀 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆 𝘧𝘰𝘳 𝘰𝘶𝘳 𝘧𝘪𝘳𝘴𝘵 𝘰𝘧𝘧𝘪𝘤𝘪𝘢𝘭 𝘤𝘭𝘶𝘣 𝘳𝘶𝘯 - 𝘵𝘩𝘦𝘯 𝘴𝘵𝘪𝘤𝘬 𝘢𝘳𝘰𝘶𝘯𝘥 𝘧𝘰𝘳 𝘣𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵, 𝘨𝘰𝘰𝘥 𝘷𝘪𝘣𝘦𝘴,😎 𝘢𝘯𝘥 𝘴𝘰𝘮𝘦 𝘱𝘰𝘴𝘵-𝘳𝘶𝘯 𝘤𝘩𝘪𝘵-𝘤𝘩𝘢𝘵 ☕🥐

01/02/2026

It can't be easy to go back to the pro you were before something life-altering hit you. There's also the part where you have to figure out new ways of getting there because the old ways aren't working the same way anymore. The only magic there is, is to work hard enough to be consistent and find ways of exercising more times than none........ And that's the way you can get to that mountain top 🏔️.

20/01/2026

With Barbra Banda –
Me: As the top most fan ⚽

14/01/2026

Captain Fantastic 🇿🇲 .
Barbra Banda

09/01/2026

All-or-nothing thinking is the problem.

• One slip turns into a quit
• Guilt builds
• Consistency breaks

Note to self: 🫵 Get back on track fast.

24/12/2025

*🎨🏃‍♂️ CALL FOR DESIGNERS: 2026 KENNETH KAUNDA DAY MARATHON RACE PACK 🏃‍♀️🎨*

Lusaka Fitness Squad (LFS) is inviting creative designers across Zambia to help shape the official race kit for the 2026 Kenneth Kaunda Day Marathon.

This is your chance to design a race pack that reflects legacy, passion, and freedom — values deeply rooted in the spirit of this iconic marathon.

🧢👕 Design Items Include:
• T-shirt (5km, 10km, 21km & 42.2km)
• Buff
• Cap
• Drawstring bag
• Tote bag
• Socks

🏆 What’s in it for you?
The winning design will be selected through public voting, and the designer will walk away with K10,000 — plus the honour of having their work featured as the official 2026 race kit.

📅 Key Dates:
*• Expression of Interest deadline: 30 December 2025*
*• Design submission deadline: 5 January 2026 (16:00 hrs)*

📩 How to participate:
Fill out the expression of interest from here: https://docs.google.com/forms/d/e/1FAIpQLScRjlDs8dFJ6mBLeCE1j0FTBqs4-8PNBJEGNCL-KcbxNytCCw/viewform?usp=header

We look forward to receiving your design.

15/12/2025

01/12/2025

I just completed Day 1/12 of the 5km by 12 days challenge. It was tough on my feet at first and I almost quit because I was uncomfortable and scared of failing. It's okay to fail they say. Otherwise you'll never really know the level of strength God has given you. This 5x12 challenge is dedicated to brain tumour and cancer survivors out there. We are stronger than we think. Let's beat this together.

26/11/2025

I'm running for brain tumour awareness and advocating for improved access to brain tumour treatment in Zambia. We deserve equal treatment and care. Want to take charge with me? Join the challenge by clicking the link below.

🏅 3 runs. 1 monster challenge. Collect your puzzle pieces, claim the full glory. Are you in? 👊🏾

🔗 Register here👉🏾 https://squidal.com/lfs3in1

How it works:
✨ Lite Challenge – still running, still Decembering 😄
🏅5km x 12 days (Dec 1–12)
🏅28km run (Dec 20)
🏅31km run (Dec 31)

🔥 Ultimate Challenge – you’re basically half Decembering!
🏅12km x 12 days (Dec 1–12)
🏅56km run (Dec 20)
🏅31km run (Dec 31)

So… are you a Litey or an Ultimate? 😎
Finish all parts and unlock the full medal + tee. Miss a piece, and you only get part of the glory 🧩.

Brain Drain - Tumour Awareness Program Zambia Cancer Diseases Hospital Lusaka Fitness Squad

24/11/2025

🏅 *3 runs. 1 monster challenge. Collect your puzzle pieces, claim the full glory. Are you in?* 👊🏾

🔗 *Register here*👉🏾 https://squidal.com/lfs3in1

*How it works:*
✨ *Lite Challenge* – still running, still Decembering 😄
•5km x 12 days (Dec 1–12)
•28km run (Dec 20)
•31km run (Dec 31)

🔥 *Ultimate Challenge* – you’re basically half Decembering!
•12km x 12 days (Dec 1–12)
•56km run (Dec 20)
•31km run (Dec 31)

So… are you a *litey* or an *ultimate?* 😎
Finish all parts and unlock the full medal + tee. Miss a piece, and you only get part of the glory 🧩.