Book your Kukuwa®African Dance 4 Fitness

African Dance 4 Fitness Experience with me Genny Aka Confident Queen Kukuwa® Fitness Instructor
Come and experience the music and dance moves from various parts of Africa without your passport and get your happy juices flowing.

Some benefits of dancing

When we dance our brain releases endorphins, hormones which can trigger neurotransmitters that create a feeling of comfort, relaxation, fun and power. … Dancing is also a social activity that allows us connect with the others, share experiences and meet new people, which has a very positive effect on our Mental health and wellbeing.

About my Kukuwa®African Dance sessions

My sessions are fun, combining laughter yoga and dancing to the beat of music from various parts of Africa. The sessions are suitable for all ages and abilities. It is also a great way of increasing the vibes at any event you are organising and can also be a fun activity at your team building events, as each team will learn a short routine which they can perform at the end of the session.

Benefits of attending my African Dance 4 Fitness session

  1. Its fun
  2. Freedom to express yourself
  3. Safe environment
  4. Connect with others and make new friends
  5. Boost your mood with a generous surge of endorphins.
  6. Improve both your muscular and cardiovascular health
  7. Improved Coordination and Motor Skills. .

Kukuwa® Dance Workout (KDW®)

I trained and gained my qualifications with Kukuwa® Dance Workout (KDW®) which is a unique style of fitness that is derived from cultural dance movements, from across the continent of Africa.

Kukuwa® Dance Workout classes are suitable to all ages and levels of fitness. The same classes are suitable for beginners, intermediate, and advanced levels of fitness. All the dance routines are such that one can choose to either walk through the whole dance class or keep up with the normal pace of the class. All dance movements are low impact, and both seniors and children can participate. Pregnant women can also take Kukuwa® Dance Workout from the start of their pregnancy to full term, depending, of course, on the approval from their doctors.

Kukuwa® Dance Workout should be done 3 times or more weekly in order to – increase flexibility, strength, coordination, build stamina, balance, burn off fat & calories and maintain fitness.

Benefits of Kukuwa® Dance Workout

• Improvement of cardiovascular endurance and respiratory systems

• Improvement of the efficiency of body performance

• Improvement in muscle flexibility and cardiac efficiency

• Increase in stroke volume – blood that is pumped with each heartbeat

• Lowered heart rate

• Improvement in muscular endurance and muscular strength

• Improvement in breathing capacity

• Increased capacity of respiratory ventilation

• Improved capacity for dissipating metabolically produced heat

The Long-Term Benefits of Kukuwa® Dance Workout

• Increase in lean body mass and muscle mass

• Decrease in body fat

• Positive, visible changes in body composition

About our Classes::

Open all fitness and dance levels.

What to wear

Comfortable clothing in which you can easily move

Bare foot, Jazz shoes, jazz sneakers, indoor sneakers, or thin socks.

Other things you need:-

Water and Small towel  

Complete the form below to enquire how we can run sessions customised to suit your needs.

Trying yoga for the first time #fittergenny

As part of my new passion for getting fitter and healthier, I decided to try try yoga at my local Cygnets Leisure Centre.  I was initially put off when I realised it was from 11,.30am to 1pm, I just could not imagine myself staying still for so long,


Funny start

I was a few minutes late to get to the class as it took me a while to find out where it was in the centre. As I opened the door, I was greeted by everyone already seated on their mats, and I looked around to see where I could sit.   I then hear a  voice saying  “You need to take your trainers off and get yourself a mat. “


Smelly feet

I felt a bit worried as I was no sure if my feet would smell, or whether I had two odd socks on,  Anyhow I did what she said .  Looking at my socks, I smiled as one had a hole in it.


Being distracted

The instructor then went through with us breathing and doing some stretching followed by meditation which I  found difficult as during this quiet period as I found my mind wondering as I was being distracted my noises around and someone’s phone went off!!  The  instructor reminded us all to switch off our phones – and I found myself being told off for trying to go and switch off my phone in the middle of a session


Yoga positions

I did the best I could with the various positions, but at times felt I could not do some fully as I guess it wasn’t really a beginners class and the instructor was trying her best to make sure everyone was ok.



I was so relaxed that at one point I could hear myself snoring.]

My feedback

The session was not bad, but I really did not feel any connection with the instructor , who did not even asked me how I got on as it was my first session. I have   tried other classes and the instructors have always asked new people how they got on.  Their was only one other person who was also new, and she  was quite friendly as I spoke to her after the session. The others seemed ok too though Idid not have time to speak to them.

I think I will try another class with a different instructor and see how I get on


Have fun whilst exercising #fitter genny

I am really  enjoying working on getting fitter and healthier, and I hope my blogs will help and inspire you too to do the same.

When I am at the Gym, I make sure I do fun stuff, like closing my eyes and singing to the songs blasting out, not caring if anyone around me is watching or listening.  Most people tend to have their head phones anyhow! Here is a shot clip of me having fun on the bike.


D0 let me know what you do to make exercising fun and if  you are based in gravesend kent, why not buddy with me at our  local gym


Shrink and Inch lifestyle club #fittergenny

As part of my plan for getting fitter and healthier, I decided to attend the Shrink and Inch lifestyle club run at our Outline Health & Fitness to meet other people and learn more about nutrition and health.

I was quite inspired having read this about the club “Shrink an Inch is a healthy lifestyle club which involves a weekly weigh-in and waist measurement and a non-compulsory 20 minutes exercise session. Each week a different topic of nutrition will be covered with information leaflets to take home and there is a question and answer session. If you want to lose weight, then exercise alone is not enough – Shrink an Inch will help you shape up and slim-down.”

My first impression
I arrived at the session a few minutes later, and was greated by a group of ladies of all ages and one man, sitting on chairs in a semi-circle and a large mirror in front. I looked around the room quickly and was happy to note the different sizes of each person which gave me some reassurance.

I met a friend who introduced me to the others and I felt very welcome. I had to complete a medical questionnaire and then got weighed! I believe I was heavier as I had not long eaten some Pizza and chips.

The session was great as the nutritionist gave us some very useful tips on general health , and did a presentation about the usefulness of protein in our diet. I enjoyed the fact that she engaged with us and asked us questions as well as allowing us to raise any concerns or questions we had.

Exercise time
We also had a few minutes of light exercise. This was a bit tricky for me initially as we had to follow an exercise routine, which made me feel as if I had two left feet! On the whole we had a good laugh.

Motivated to go to the gym #fittergenny


I am motivated to go to my local outline gym at  Cygnets centre  because there are a wide variety of machines, Highly qualified Fitness Instructors  available at all times to lead members through inductions and fitness programme design and I am determined to get healthier and fitter.


The fitness instructors are very helpful, friendly and show a general interest in helping me achieving my goals. I have benefited from my own personalised fitness programme, which is uploaded into a Pulse Smart Card and also helps me know which machines to use.


Equipment available

The Fitness Suite at Cygnet is built over two floors, it boasts 88 stations including * A stairmaster * Free Runner * Treadmills * Crosstrainers * Upright and recumbent bikes * Rowers * Steppers * Arm bikes * There is a Functional Training area with * Trojan rig * Punch bag * Power bags * Battle Ropes * Kettlebells * Core boards * Vipers * Plyometric benches * Medicine Balls * Dip Station * Pump Set and more. There is a separate Weight Zone with * Free weights (including Dumbbells up to 50kg) * Plate-loaded weight machines*Some equipment is fully accessible for wheelchair users.


10 minutes workouts

I do love the free 10 minutes of intense exercises every hour, which though at the moment are challenging, I enjoy the fact that it makes me work harder.



There is also the MYZONE heart rate tracking which is available around the gym and can also be found on the cardio equipment, in the Aerobic and Group Cycle Studio. Whilst working out, I can check my progress as the details are displayed on the screen.


My daily affirmation


Boditrax machine says I am 10 years older #fittergenny

Being the second week of my 6 weeks getting fitter challenge, I decided to check the Boditrax Segmental Body Composition Analyser at my local Cascades fitness centre which is part of Gravesham Community Leisure.

According to the information I read,  it states  “  The Boditrax is perfect for providing an instant analysis of your health and fitness status with a 97% accuracy Using this machine will allow you to monitor your own progress, it allows you to set goals and shows you how much your body is changing. The analyser will give 20 clinically validated measurements in 30 seconds.”

My shocking results

I initially had a problem logging in the machine, but thankfully one of the fitness instructor was passing back and gave me some help.

I stood on the Machine, held the two handles and within a few seconds I got the result which the fitness instructor went through with me. I was expecting most of the feedback but was shocked that the machine gave my age as 10  years older than I am.

Although I was quite upset and felt really concerned, the fitness instructor reassured me that as I was now doing the 6 week challenges, it would help me so that when ai come back in  4 weeks time, the results would have changed for the better. I must say this sort of encouraged me and motivated me to stick to my plan and not give up. I am looking forward to doing the check again next month.


More information on the Boditrax Segmental Body Composition Analyser


My getting fitter mantra



Using mindfulness whilst working out #fittergenny

I have been interested in mindfulness for a while and have enjoyed researching the topic and practising it. To me mindfulness is about slowing down and making the most of each moment of life by paying attention to my environment and what is happening now!!

As I have set my self a 6 weeks fitness challenge, I wanted to see how I could use minnfulness as part of it, especially at times when I get distracted. I searched the internet and below are some tips which I hope you too will find useful.

Tips to using mindfulness when you workout

To avoid distraction when you workouts, being mindful during exercise can relieve stress, make you feel good and even make your workouts better.

Have a Purpose for Each Workout

Having a purpose will give you something to focus on, something to work for and, therefore, something you can feel good about. Some examples of workout purpose are:

  • To finish your planned workout
  • To strengthen specific muscles (e.g., “I’m going to focus on working all the muscles in my lower body”)
  • To challenge yourself (e.g., “I’m going to focus on working as hard as I can during my interval workout ” )
  • To workout for a certain period of time or burn a certain number of calories
  • To work on a specific area of fitness (e.g., “Today I’m doing cardio to burn calories and build endurance”)

Remember Why You’re Exercising

Reflect on why have you made exercise a priority and how will this workout help you right now. Some ideas:

  • This workout will help me have more energy for my day
  • I’ll feel really good about myself if I finish my workout
  • I’ll sleep better tonight after this workout
  • I deserve to take care of myself, and exercise is part of that
  • I’ll feel much less stressed if I exercise

Slow Down

Remember, you set this time aside specifically for your workout, so give yourself permission to actually do it. Take your time with each activity, each movement, particularly strength training exercises. Focus on your form, on the upward motion and the downward motion. Think about your posture, your core, and the rest of your body, including the muscles you are targeting; focus on feeling them contract and relax. See just how much you can get out of your exercise time.

Remind Yourself To Breathe

Breathing is the simplest way to deal with stress and bring you into the current moment. If your mind wanders during your workout or you keep watching the clock, close your eyes and take a breath to bring yourself back to the moment. You’re exercising right now and that’s all you have to do. You’ll deal with the rest when it’s time.

End on a Good Note

Remember all the good things about the workout and how good it feels when you’re done. Give yourself time to cool down and take time to stretch the muscles you worked. If you can, take a moment to lie down at the end of the workout for a final relaxation, your chance to really feel the effects of your hard work.  Pay attention to what you’re doing and how it feels. Notice what it is about that workout that makes you want a distraction from it. You may discover that changing how you exercise can inspire more mindfulness and more workout satisfaction.

Read full article here –

Mindfulness in the gym

Laughing can help you burn those calories

I do love a good belly laugh, and trained to be a laughter leader  so that I can help  others laugh too. Every morning I do  a short 15 minutes laughter session to start my day with the feel good factor and I hope you too can do the same.

Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

Try laughter yoga #LaughterYoga 

If you find it difficult to just laugh, watch this short video on laughter yoga and use it as a great way to laugh yourself to loosing a few calories. I am a qualified laughter yoga teacher and to enjoy going round delivering laughter sessions which are suitable for all age groups.  Do contact me if you would like me to run some sessions.



Researchers have discovered that laughing increases both heart rate and calorie expenditure by up to 20 per cent – and the longer participants laughed for the greater the effects.  Using the results, the scientists then went on to calculate that just 15 minutes of laughter a day will burn 10 to 40 calories, depending on a person’s weight and the intensity of the laughter. That’s enough to shift between 1 and 4lb a year.

Read more here


Working out a fitness plan #Fitness

I decided that for me to get fitter, I also needed help in putting together a fitness plan which I could stick to.  “Creating a fitness plan is one of the best ways to be proactive on your health. Simply by exercising for 30 minutes to an hour each day, you can reduce your chances of getting cardiovascular diseases, injuries, diabetes, and much more.”  Read more here

 Some benefits of having a fitness plan

  • Helps Prevent Under or Over Training
  • Provides Structure, so that you aren’t wondering what to do next.
  • Provides achievable activities to help you work towards achieving your fitness  goals.
  • Provides a Checklist of activities you need to do which will benefit your whole body
  • Prevents Burnout

Working out a plan with my personal trainer

I was not sure what to expect when I made the appointment to see my personal trainer.  He started of by finding a bit about me,  the reasons why I wanted to be fitter, what my goals where and how many times I aimed to use the gym. This I found refreshing as it helped him to have a better understanding of my needs.

As he started designing my plan, he also asked me what equipment I liked using and which once I found challenging.  After a while, with me watching and answering a few questions along the way, he designed a plan for me to last an hour as that’s how long I am able to go to the gym 3 times a week,

Correct way to use the equipment

Even though the previous week another instructor had showed me how to use the machines, my fitness instructor still went around with me to make sure I was able to use the machines on my plan correctly and to make sure the weights were ok for my level. After this session round, I felt more confident to follow my plan, which we will review as we go along. I have been to previous gyms where I just got on with using machines with no guidance. I would for sure recommend if you go to the gym to make sure you know how to use the machines properly to get maximum benefit.

Please let me know how you getting on with your fitness plan, together we can  become fitter and healthier.

Some tips on getting fitter

Make getting fitter a lifestyle and not a goal or a phase.

Developing good habits of getting fitter and healthier can seem very challenging, but with time, consistency and allowing your body to  adjust naturally,  you will find it becomes easier and almost automatic to stick to these good habits which will help you become fitter and healthier.

Always have in mind all the wonderful benefits of  getting fitter and healthier.

Over time, getting fitter will become easier

Create a regular getting fitter routine and stay consistent with your plan

Make up your own getting fitter  mantras

Create a playlist of songs that will motivate and inspire you as you exercise

Get a getting fitter friend or join a group for mutual encouragement and support.

Choose a getting fitter routine that you will enjoy and suitable to your needs and daily routine. I am making the most of 6 weeks membership at my local gym as it seems to have so many activities that I can choose from.


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