Tag Archives: FITNESS

It is that time of the year when 99% of people you speak to about a new years resolution reverts and revolves around one thing 🚩🚩FITNESS 🚩🚩✔ so I have taken out time to bring you the best ways to possibly start that journey before dishing out money to a gym or fitness instructor – Eating for better health is a goal we all aim to achieve bu7t boy it’s hard work!



Keep a food journal.

When you’re working toward better health and weight loss, it’s important to know what you’re putting into your body– Keep track of what you are eating, it is very helpful especially with African dishes where you cannot tell the calorie intake. Knowing what you ate and how much of it makes it easier to control and grudge yourself to be discipline and better.

1 garri , fufu, cocoyams, palm oil, plantains all of these are very high in calorie and cholesterol so watch out for how much you consumed over the holidays and tone that down!

Eat more carbs from fruits and vegetables.

Crowd out the processed carbohydrates you eat with more fruits and veggies. Whole foods are more nutrient dense than processed foods– and whole food carbohydrates like fruits and vegetables are more nutritious than processed carbs like bread and pasta. With any type of food, a good rule of thumb is: the darker in color, the more nutrient dense. 

Eat more protein from whole food sources.

When working toward better health and weight loss, it’s important to EAT your food– rather than drink your food. Eating involves chewing, and chewing is one of the key things that primes your body for digestion– AND to know when it’s full.

Chewing your food helps get you in tune with your inner body cues, which is the most important part of eating for better health and for weight loss. All those who swallow garri and fufu to the point where their eyeballs pop out and almost suffocate their breathing passages beware !!

Don’t be afraid of high quality, healthy fats.

High-quality fats are some of the most nutrient-dense foods on the planet. AND they are an integral part of eating for health and for weight loss. Fats are what help you feel satisfied and they help you absorb the nutrition from your food. It’s important to include healthy fats at all of your meals– this means a little olive oil or avocado on your salads, some nut butter on that banana and eating various fattier cuts of meat. Know the difference between your butter and your Margarine – make sure you are eating butter other spreads and Margarines are unhealthy options!

Drink more water and less alcohol.

When working toward better health and weight loss, it’s important to make sure that you’re hydrated. This means drinking more water. It’s also important, however, to make sure that you have a good balance of electrolytes– The crates of alcohol  consumed in Cameroon over Christmas was up to 2million from statistics – OMG seriously guys get on top of it – you all move over to the detox lab _ NO MORE ALCHOHOL PLEASE


-Take the stairs
-Walk short distances
-Attend gym classes as seeing others workout can motivate you
-Walk instead of driving

Every little helps!

Listen to your body.

FACT _ no one has a rule book for how you can lose the weight. I don’t. Only you do. So make sure to listen to your body and be aware of what it’s telling you. Listening to your inner body cues is the only way you’re going to know if something is working for you or not– so stay aware of your energy levels, your hunger, your satisfaction with meals and your cravings. All of these pieces will help you figure out what the best way of eating is for YOU.

Ayurveda & PurfectEscape have spoken – It’s for you to decide between a sexy banging bosy and a pot belly unhealthy body? I chose the former  😛 




Bertrand Mbi

Hi The Diamond Lady, thanks for sending across the questions hope my answers are fulfilling and inspiring enough to make a change in someone’s life after reading the interview  😎

DD- Hi back at you and the other things under your T-shirt (hides face) tell us about you Bertrand
I was born in Cameroon and grew up in South Africa, Cape Town. Life has never been easy for me, it was often very difficult and stressful. So within a short time I found my peace in sports instead of doing other negative things my peers were indulging in.

I have been doing sports since I was about the age of 15 years old. When I train, I calm down and forget the world around me. It became a lifestyle for me. It gave me opportunities for modeling and acting. I’ve been traveling almost all over the world as a fitness trainer and coach for other people. At the moment, I’m based in Berlin, working here as a personal Fitness and Life Coach.

What are your best workouts for Abbs, Chest, and legs in short the full package, you look absolutely incredible, 
My best workout for my abs are leg raises. For my chest I like to do a lot of push-ups. They help to train your abs, shoulders, back muscles. The best exercise for legs are squats and burpees. They train your legs, core and your butt.

DD(no need to rub it in Mr ripped, e di show 😳 )

How often do you exercise a day/week, can we swap abbs say yes please
I exercise every other day for 2-3 hours and yes I can help you out with your abbs but I am entirely unsure about swapping how is that goona work _ hahahahahahahaha 😀

As a fitness and health coach what advice do you have for our African fans trying to stay healthy on our staple meals like (garri, palm oil, portions )
First off all our food is very high in a lot of carbs, protein and iron which is really healthy and natural. But on a flip side can be very unhealthy and contains a lot of calories. My advice is to have a good balance with healthy vegetables and fruits and drink loads of water. For those people who can’t go to the gym my advice is to do some running or skipping at home. This will help to burn a lot of calories.

What drives your determination and how can we draw inspiration  from that
The most important thing in life is your body and your health. Your body is your kingdom, it’s very important to look after it and take care of it. By doing this we reduce the chances of getting ill or make our bodies vulnerable to certain kinds of health conditions. I try to be a role model to the people out there, to keep other people away from the negative things they’re surrounded by. A healthy body breeds a happy  and confident lifestyle.

How many abbs exactly do you have (its politically incorrect to have more than 6 looks like you have 8) hahahahah
At the moment, I have 8 abs, but my goals is to have 10

DD(He is not counting the ones on his ribcage and breast bones, he is ripped people it’s blinding)

Any Last words about fitness
If you really love your body and want to stay young, fit and look good, you should keep fit. It doesn’t have to e excessive. At least you do a bit for 20 minutes about three times a week. The beginning is always difficult, but once you see the result it motivates you a lot and you get addicted to it in a goooooooooodddddddddd Way.

Follow and Find Bertrand On the following handles

instagramm : bertrand.mbi
youtube : bertrand mbi



Exercise is a big part of any healthy lifestyle. There are the calorie burning benefits, but there are also the benefits of improved cardiovascular health, higher energy levels, and just the general vitality it adds to your life to allow you to engage in your daily activities. The benefits are one thing, but there’s the issue of making time in your already packed schedule to workout. If all you have is 30 minutes to exercise each day, I’m going to share a few ways you can make the most out of it and get the best out of your workout time to get the fat loss results you want.

Plan Ahead of Time
Since time is of the essence, you need to make sure that you plan for your workout ahead of time. Planning ahead means:

Laying out your workout clothes the night before
Setting up your timer beforehand
Putting the DVD in or putting out your workout equipment beforehand
Making sure you have all you need for your exercise session like water and a towel before it’s go time
Doing all this ahead of time will allow you to focus on your workout rather than running to the kitchen in the middle of the workout to get a glass of water. This heightened focus will allow you to do each exercise in your workout with proper form so as to get the most benefit.

Double Up on Cardio and Strength Training
If all you have is 30 minutes for each workout session, you want to make sure you get your bang for your buck by doubling up on both cardio and strength training in one session. One easy way to do it is to set up your workout as a circuit and use your legs. Setting up your workout as a circuit means that you do your exercises back-to-back without a rest break. You do have to take at least one rest break during your workout and this is where planning ahead of time comes in handy, so you can choose to do a circuit of four exercises and then take a short rest break and repeat till the 30 minutes are done. Also you want to use your legs because your quadricep muscles are the biggest calorie burners in your body, so recruiting them in a different way in every workout will ensure that you’re getting a fat loss benefit when you’re working out.



We are huge fans of Khloe Kardashian from here to the moon and back – but her latest pictures flaunting her toned and amazing new figure has left us gobsmacked -she practically has ass-butted her big sister Kim K out of the limelight and has sent a silent message to Amber Rose –  “MUVA -Chill I gatz enough ass to take you down bxxxxx”! In a similar body pose so steamy it’s sickening!

Go Khloe – you inspire us to work out regardless of the situation – who doesn’t want such a body -hands up? NONE!!

Khloe Khloe2 Khloe3 Khloe4