For many women who go to the gym, the goals are often very similar: flattening the abdomen, sculpting desired curves, and building a strong physique.
But for Nyambura Gitonga, 26, none of that has been difficult at all. She is grateful for her natural curves, which she attributes to genetics.
“I think it’s all about genes. When you look at my mother, it’s easy to see where I got my curves,” Nyambura says with a smile when we meet at Primark Fitness in Nairobi.
However, not everything comes naturally for Nyambura.
“My arms have always been a challenge for me,” she adds.
Until last year, Nyambura, who balances her 9-5 job with running her business, had never been to the gym and had never thought about working out.
“I never saw the need for it. Every time I went out of the house dressed up, I would get compliments on my figure-eight figure. This went on for so long that I felt comfortable,” she recalls.
But comfort, as Nyambura discovered, can sometimes lead to complacency.
Her previously active lifestyle had slowed down, and with her busy schedule, she found herself relying on takeout more often.
“I was spending most of my time at home, and because I live alone, it was easier to order food than to cook. We all know that takeaway food is usually fatty, salty and spicy – and rarely nutritious – but it’s easy to ignore it when it’s convenient,” she admits.
Over time, Nyambura began to notice changes in her body. Her arms became larger and less proportionate, and her face began to show the effects of her unhealthy diet.
“It got to the point where people started making comments. One person even joked that I looked like I had khat in my cheeks because they were so full,” Nyambura recalls with a laugh.
“Then someone else asked me if I was pregnant. My jeans and swimsuits didn’t fit me anymore. Things were getting out of hand.”
For someone who was used to receiving flattering compliments, the critical comments were a wake-up call. Nyambura knew she needed to take action.
She decided to join the gym to regain her health. For four months, she adhered to a regular training program, under the supervision of the gym’s trainers.
“I’m lucky that my body responds quickly to food and exercise. Within two weeks of going to the gym regularly, I started to see changes. My arms were firmer, my belly stopped growing, and my face started to look less full,” she says.
Boxing and strength training
Nyambura’s workout routine revolves around strength training, with a focus on reducing flabbiness in her arms and face.
“I’m not a fan of cardiovascular exercise. It takes a lot of energy and leaves you tired with little gain. I prefer weight lifting because it builds strength and tones your body,” she says.
Gym sessions typically begin with 15 minutes of slow running on the treadmill and another 15 minutes on the bike before moving on to weight lifting.
She incorporates specific arm exercises like biceps curls, triceps dips, and overhead presses, which target the muscles in her arms, helping to reduce flabbiness and build definition.
“I recently added boxing to my routine. I don’t know much about it yet, but I’ve heard it’s great for toning your arms and upper body because of the movements and punches that really work your muscles,” says Nyambura.
Combining boxing with weightlifting not only helped her build stronger arms, but also contributed to a more toned face, as the intensity of the workouts increases her overall fat-burning ability.
Nyambura has also made major changes to her diet.
“I stopped ordering takeout and started preparing my own meals. I focused on protein-rich foods and portion control became second nature because I tend to eat small amounts at a time,” she explains.
Her favorite protein-rich meal is eggs, which she eats with lots of vegetables and brewed coffee.
“Eggs are very nutritious, so I have been eating three to four boiled eggs a day. I have also started drinking brewed coffee, which helps burn fat by speeding up your metabolism. It is more effective without sugar, so I drink it black,” Nyambura adds.
She explains that brewed coffee is prepared using a special brewing technique that enhances its flavour and aroma, making it healthier and easier to digest.
Focus on a unique goal
While many women may focus on strengthening their legs or buttocks, Nyambura has a different goal in mind.
“I’m obsessed with having a nice toned back. A strong back gives your body a unique symmetry and balance, which makes you look more attractive. That’s what I strive for,” she says with a smile.
“Not many women focus on their backs, but I think it’s one of the most beautiful features when it’s well toned.”
Reflecting on her journey, Nyambura admits it has not always been easy.
“It was a challenge to stay consistent at first, but once I started seeing results, it became a motivator. The key is to set small, achievable goals and build from there,” she advises.
Nyambura encourages others to embrace strength training and be patient as they progress.
“It’s not just about looking good; it’s also about feeling strong and confident in your body.”