Fitness for the Over-30 modern woman

TONED 30S

Esther Dindi, a medical doctor Age: mid-30s. Children: Three; A set of nine-year-old twins and a two-year-old

Workout routine I work out at home four to five times a week for about thirty minutes in the evening. I especially love High Intensity Interval Training (HIIT). I do strength training and aerobics concurrently –Bouts of cardio between strength training. I mostly use dumbbells, a kettlebell and my body weight. I also have a resistance band that I hardly ever use! I draw up a plan so that I know what I did the last time I exercised and what other body part I need to strengthen.

What is your diet like? I eat a balanced diet and do not omit any particular food group. I focus on my portions and proportions and I eat real food. I don't like packaged foods from the supermarket shelves. Whole foods, minimally processed, are my style. I like cooking my food and knowing exactly what I am eating.

STUNNING 40S

Nana Wanjau, the managing director of Saltaway Investments, CEO of Branding beyond Borders and founder of Power Woman International. Age: Early 40s Children: Two boys; a 16 and 13-year-old

Physical regimen I wake up at 4 am, pray then get a workout in. I have a gym at home so I either do aerobics, get on the treadmill or use weights, but mostly I love to dance. I work out at least three times a week. I hope to make that six times a week.

When I was thinking of having children, I decided that I needed to up my game in terms of exercise in order to bounce back after giving birth.

 I did: • Two hours of physical exercise instead of my usual one hour. • Running for one hour instead of my usual half hour. • During pregnancy, I did what the doctor allowed, up to the time of giving birth.

What is your diet like? I do not diet. I just eat well and I love to eat healthy meals at home where I know how my food is prepared and dictate every ingredient. Even when I am invited out, I eat at home before I leave and have small bitings when I am there just to be sociable. The only thing I do not eat a lot is red meat because I do not like it.

WHAT THE EXPERT SAYS,

Lucy Muturi, a personal trainer/ model

Instagram: lucymuturii

Arms

Tired of bat wings? Get slender, toned arms by going for swimming and boxing classes. In the gym, focus on push-ups, bicep curls, tricep dips, bench dips, and planks. Don’t lift too heavy, instead go for lighter weights with more repetitions.

Perky bust

Swimming is one of the best exercises for your chest muscles. You can also give your precious pair a lift through exercise moves such as push-ups, bench flies, chest dips, and incline dumbbell presses and pull-ups.

Abs

Ditch foods that cause bloating such as wheat, unhealthy fats, and sugary drinks. Also cut out refined carbohydrates and load up on fibre and protein. In your workouts add, core twists, mountain climbers, leg crunches, and planks.

Butt, thighs, legs

Want a butt and lets that look good in all your body cons, skirts, and skinny jeans? Whip your lower half into shape with squats, lunges, kickbacks, butt lift bridges, donkey kicks, and leg curls.