Mwihaki Kuria

When it comes to fat loss, focus less on the result and more on the actions that create the result.

I'm not saying you shouldn't have a goal. Absolutely have one. Write down your target weight, track your progress, and know where you're headed. But once you've set the goal, shift your attention to consistently doing the things that will get you there.

The truth is, when you keep showing up for the fundamentals, the weight often takes care of itself.

These photos speak for themselves.

On the left, the dress couldn't zip up at all but three months later it slides right up. That's a 10kg loss in three months through consistently doing a few simple things well.

What did she do?

◾Intermittent fasting - 20hrs plus and a good number of time 24hrs
◾Prioritized protein intake - starts the day with a protein meal and ensures that every meal has protein and veges
◾Walked regularly, outdoors when possible and indoors when she couldn't get outside

That's it.

✅Add strength training, stay well hydrated, keep repeating the basics, and give the process time. The results will follow.

If you'd like guidance, accountability, and someone to walk the journey with you, I'm your girl. Let's chat.

One of the best gifts we can give our children is to let them grow up seeing movement as a normal part of life. Not as punishment for eating. Not as something you only start when you need to lose weight. Not as a chore reserved for adults. Just a regular part of living.

Invite them on your walks. Let them join your hikes. Take them to the park. If you're exercising, let them see it. Better yet, let them participate. The goal isn't to create little athletes (well, if they turn out as athletes, that's an bonus). The goals is to help them build a relationship with movement from an early age so that being active feels as natural as brushing their teeth.

Watching the children drag tyres at Karura Forest alongside the adults was a beautiful reminder that kids don't need convincing to move, they need opportunities and they will put their best foot forward to show you that they can do it. Aaaah, loved it.

When fitness becomes part of family life, children grow up knowing that movement belongs in their routine, their lifestyle, and their future. And those lessons tend to last much longer than any fitness challenge ever will.

In my next post, I'll share practical ways to get children involved in physical activity without it feeling like exercise.

And if you'd like to experience this kind of outdoor movement as a family, my Karura tyre challenges and wellness walks are designed to be fun, engaging, and welcoming to all fitness levels. Feel free to reach out for details.

As you are building habits that last, one strategy that you can put in your habit toolbox is something called temptation bundling. The idea is to pair something you should do (your new habit) with something you want to do or something that is already a part of what you do.

Stick with me, let me explain. Habits don't fail only because they're difficult. They often fail because they don't feel immediately rewarding. Your brain loves instant rewards. That's why scrolling social media, watching Netflix, or eating snacks can feel so appealing because the reward is immediate.

Many healthy habits, on the other hand, have delayed rewards. You don't get fitter from one workout. You don't lose fat from one healthy meal.

Temptation bundling bridges that gap.

Yesterday, was day 10 into my morning run/jog streak and I did not feel like going at all. I was craving samosas though. So I made a deal with myself, If I did the run, I could buy them afterwards.

With that in mind, the run became much easier to start. The temptation helped me protect the habit and keep the streak alive. And that's the beauty of temptation bundling.

You can use it in all sorts of ways:

✔ Only listen to your favourite podcast while walking.

✔ Watch your favourite show only while on the treadmill.

✔ Enjoy your favourite coffee after completing your morning workout.

✔ Spend 15 guilt-free minutes on social media after finishing meal prep.

✔ Buy that small treat you've been craving after hitting your weekly exercise target or reading target etc.

These tu-small small bribes do work but the goal isn't to bribe yourself forever. The goal is to make the habit attractive enough to repeat until it becomes a part of who you are.

One thing I have noticed during these tyre sessions is the look on a woman’s face the moment she realizes she can actually lift the tyre she thought was too heavy for her.

At first it’s always laughter and doubt.

“Me? Surely not that one.” feel tagged 🫣

You can almost see the mental battle happening before they even touch the tyre. Then everyone around starts cheering her on, she tries anyway, the tyre moves a little, maybe with some help at first but eventually it does.

The reaction after is, Pure joy. Pure shock. Pure pride.
I have seen that moment enough times now to want more women to experience it. Because babygirl, it is such a beautiful feeling.

Here's the thing, sometimes it’s never really about the tyre. It’s about challenging the stories we have believed about ourselves for so long. That we are weak. That we can’t. That heavy things are for men. Yet once the mind shifts, the body follows.

Honestly, this challenge has become therapy in itself. Being surrounded by nature at Karura, laughing until your stomach hurts during sack races and kati, struggling through tyre drags together, cheering each other on through tyre flips, group skipping rope, carrying tyres and all the chaos in between, aaaah, it does something to the mind.

It reminds you that strength can be fun.
Healing can be playful.
And women are far stronger than they think.

So we are doing it again.

📍 Talking Trails Tyre Challenge
📅 Saturday, 4th July 2026
📍 Karura Forest — Gate C (Kiambu Road)
⏰ Time to be communicated

It’s FREE for now.
You only need to pay:
✔️ Karura entrance fee
✔️ K-Feet field fees

Come for the challenge.
Come for the laughter.
Come for the therapy.
Come remind yourself just how strong you really are because you truly are sis.

Kindly RSVP if you'd like to come. See you then.

Fat Loss Tips: Eat Slower!

Your stomach and brain do NOT communicate instantly. As you eat, your body starts releasing satiety hormones like GLP-1 and Peptide YY which help signal that you are getting full. Your stomach stretching during meals also sends fullness signals to the brain. But all of this takes TIME.

When you eat too quickly, it becomes easy to consume far more food before those fullness signals fully register.

This is why slowing down and waiting a few minutes before adding more food can help naturally reduce overeating.

Simple ways to slow down:
• Put the spoon/fork down between bites
• Chew properly
• Pause halfway through meals
• Avoid eating distracted - switch off the TV, stop scrolling and just enjoy the food, the texture, the taste, the aroma etc.
• Wait 5–10 mins before second servings

Sometimes the “still hungry” feeling disappears once your hormones and brain finally catch up.

Building a streak works because the brain loves progress, patterns, and rewards. Once you repeat a habit several days in a row, the streak itself starts becoming psychologically valuable.

You stop feeling like: “I’m trying to exercise.”
and start feeling like: “I’m someone who exercises consistently.” That identity shift is such a game changer. Every completed day gives the brain a small sense of reward and accomplishment.

Dopamine, the neurotransmitter linked to motivation and reward, is released not just from achieving big goals, but also from seeing progress and checking off wins.

A streak also reduces decision fatigue.
Instead of debating daily:
“Should I work out today?” the brain starts seeing the behavior as part of the routine: “This is what we do.”

The longer the streak grows, the more the brain wants to protect it. Breaking a 30-day streak feels emotionally harder than missing Day 1. That emotional investment increases consistency.

Streaks also help because they shift focus away from perfection and toward repetition.
The goal becomes: “Keep showing up.”

And those repeated actions strengthen neural pathways over time, making the habit feel more automatic and less mentally exhausting.
That’s why consistency often grows faster when you focus on: “Don’t break the streak” instead of
“Be perfect every day.”

Action Steps
✅ Track the habit - you can use apps depending on what goal you are tracking, write in your journal, put a calendar on your wall and tick everyday. Goal here is to make it visual. It is already rewarding to tick it off, now keep it up and don't break a streak.

✅ Something else that you can do is to post the habit everyday on your socials or in a group of friends etc. The likelihood to keep up the streak is higher when you know people are watching.

We don't create a habit by being perfect every single day. We create it by showing up even on messy days. We've talked about starting with small repeatable actions that are so doable you cannot not do it.

In addition to this, because life happens, prepare for the days life gets in the way: The busy days, the low motivation days, the stressful days etc.

On those days, do a toned-down version instead of doing nothing. This is one of the biggest secrets behind habits that actually stick.

Your brain loves familiarity and repetition.
Every time you still show up, even in a smaller way, you reinforce the identity:
“I am someone who does this consistently.”

That matters more than one perfect workout.

Recently, I started jogging/running for 20 minutes daily. On Day 4, I really wasn’t feeling like running, so I walked instead. On Day 5, I didn’t have enough time, so I did 12 minutes instead of 20.

Here are a few more examples you can consider:

◾Usually do a full 1hr workout? Do 10–15 minutes.

◾Usually meal prep everything? At least prepare one healthy meal for the next day.

◾Usually walk 10,000 steps? Take a short walk after meals.

◾Usually track everything? Focus only on protein and water that day.

Doing “something” keeps momentum alive.
And momentum is what makes habits easier over time.

Let's agree to give the all-or-nothing mindset a break this year because that is why you keep restarting sis.