The Convo Magazine - Issue 2

CONVO

AUG 2021 | ISSUE NO. 2

ENCOURAGING CONVERSATIONS THAT MATTER MAGAZINE

ONLY IN CONVO!

EXCLUSIVE!

YOUR DOCTOR'S APPOINTMENT

SOCIAL ENREPRISE IN KENYA

Getting the best out of your doctor's appointment

FITNESS

Why Your Fitness Journey Matters

SPIRITUALITY

tt

Fight off Inferiority Complex

HE MATTERS Mental Health Among Men

GAKII MUGENDI Changing the Small Scale Coffee Farmers Story Through Iburu Coffee

CONVO | ENCOURAGING CONVERSATIONS THAT MATTER

EDITORIALNOTE

CONVOMAGAZINE Issue 2 Aug 2021

EDITORIAL James Wetu Fridah Wachira

VISUALS James Wetu Keith Nyamai

I would like to define our journey as The Convo family as one characterized by courage. In the words of Brené Brown we have really dared greatly by stepping into this arena. Convo is one of those dreams that always seem bigger than we are and which continue to unfold – we want it to transcend and have a long lasting impact. The progress has taught us to totally depend on God and not man. When we begun we did not know how all this would unfold but God keeps surprising us as we journey along.

On our YouTube channel, we have many conversations so far with our friends and it is just but the beginning.

We have met people who felt inspired by the work we are doing and others who got the courage to seek for help after listening to our conversations – especially on mental health. We have also met people who have brought in so many ideas and resources into this noble program.

Convo has encouraged us to embrace vulnerability and to have each other’s backs in the arena. Every conversation we have had needed a lot courage. It takes courage to talk about the things people don’t want to talk about and it definitely takes courage to find the right people to have these conversations with.

We are honored to have had a conversation on social enterprising with Iburu Coffee Founder, Gakii Mugendi who shared with us the idea behind Iburu Coffee. I am sure you will be inspired by her work especially what she hopes to achieve for small-scale coffee farmers. Social enterprising is a powerful way of empowering communities through innovative problem solving techniques.

CONSULTING Manuel Consultants & Trainers Nairobi +254 728 393664 DESIGN & PRODUCTION BECOME VENTURES Nairobi CONTACT US +254 721 108 961 mwanetu@gmail.com

We are confident that you will find every story shared on this publication inspiring and worth your time. We have deliberately put a face to almost every article in this publication to share with you the wonderful people contributing to Convo.

We believe you will enjoy this second publication as much as the Convo Team enjoyed putting them together.

Sincerely, Fridah Wachira

Deputy Editor

Convo | Aug 2021

COVER PHOTO GAKII MUGENDI

CONVOMAGAZINE

CONTENTS HEALTH | BUSINESS | SPIRITUALITY | INSPIRATION

05 EDITOR'S NOTE tEACH ME

7 IBURU COFFEE

I hope to see more small-scale coffee farmers in my rural community earn favorable, consistent and reliable returns for their coffee while safeguarding the earth on which it grows.

10 SOCIAL ENTREPRISING Social enterprises seek to maximize profits while maximizing benefits to society and the environment.

21

HE MATTERS

18

YOUR FITNESS

WHY YOU NEED TO TAKE YOUR FITNESS SERIOUSLY

31 INSPIRATION - BOLDNESS TO EXECUTE You will need boldness to stand against injustice and corruption; you will need it more when faced with accusation and persecution because this will always come

FASHION Once you put this Streetwear on, you will not only look insanely stylish but also make your confidence go up.

37

Too many people walk around with inferiority complex because they have not tarried in the presence of God and heard those words – “you are My beloved Son!” What do you see of yourself? A son or bustard?

KITCHEN

LEISURE

For maintaining energy to repairing muscles runner and chef Isaac Mills shared some healthy diet plans on how to get that extra mile.

46 Convo | Aug 2021

Teenagers need free time to explore their own interests.

Be with friends or just unwind.

Other times, they want to be with their parents doing some fun activities

AUG

CONTENTS | ISSUE 02

35

27

Social Media Guys Helping You Create Content for Your Social Media

BECOME VENTURES

Engage & Convert Contact us Phone: 0721-108961 Email: business@jameswetu.com

PAGE 5

BUSINESS

SOCIAL ENTREPRISING

Toward Empowering the Community BUZZ >

INDUSTRY >

KALDI, A LONELY WHAT IS IBURU COFFEE UP TO? GOAT HERDER IN ETHIOPIA

T hey are helping the farmer of this precious product

by way of social enterprising. Let me introduce you to

Iburu! I am yet to know what Iburu means, but I love the

A story is told of Kaldi, a lonely goat herder in Ethiopia, who

name and that is what matters for now, Hand me my

discovered the energizing and

Iburu please...

invigorating effects of coffee when he saw his goats getting excited after eating some berries from a tree.

Kaldi told the abbot of the local monastery about this, the abbot came up with the idea of drying and

I spoke with Gakii Mugendi , the founder of Iburu Coffee and she told me their vision is to be the partner of choice for smallholder coffee farmers in Mount Kenya and consumers around the world.

boiling the berries to make a

She is on a mission to empower smallholder coffee farmers by providing a

beverage, and as they say, the rest is

transparent platform through which they earn reliable returns, while

history.

encouraging farming techniques that guarantee high quality coffee and

SOCIAL ENTREPRISE

healthy ecosystems.

She is focused in creating a direct avenue to facilitate more direct trade alternative for coffee while addressing the growing social and environmental challenges facing her rural community.

A social enterprise is a cause-driven business whose primary reason for being is to improve social objectives and serve the common good. A social enterprise is also be defined as a business that has specific social objectives that serve its primary purpose.

Social enterprises seek to maximize profits while maximizing benefits to society and the environment. Profits essentially is meant to empower the society. While earning profits is not the principal motivation behind social enterprises, proceeds still plays an essential role in the sustainability of

She strongly believes that, the story will change. She hopes to see more small scale coffee farmers in her rural community earn favorable and reliable returns while safeguarding the earth which it grows.

She is focused in creating a direct avenue to facilitate more direct trade alternative for coffee while addressing the growing social and environmental challenges facing her rural community.

She strongly believes that, the story will change. She hopes to see more small scale coffee farmers in her rural community earn favorable and reliable returns while safeguarding the earth which it grows.

"Iburu Coffee is all about creating a platform that provides smallholder coffee farmers in Kenya access to favorable market opportunities and returns for their produce. We encourage research based farming techniques that guarantee high quality coffee and healthy ecosystems", Gakii concludes.

the program.

MORE>

Convo | Aug 2021

PAGE 6

BUSINESS

SOCIAL ENTEPRISES Social Enterprise in Kenya The Social Enterprise Society of Kenya (SESOK) is a registered society in Kenya which was founded in January 2017 and is Kenya’s umbrella body for social enterprises in all sectors of the economy.

They aim to expand their membership and influence throughout the East African region and possibly beyond.

According to their website, their aim is to bring social enterprises in the limelight and make them visible and relevant in today’s economy Source: https://www.socialenterprise.or.ke/

Is your business a Social Entreprise?

To be considered as a social enterprise your business should: 1. Have a clear social or environmental agenda included in your governing documents.

2. Re-invest a large chunk of your profits back into the business for sustainability purposes.

3. Generate most of your income through trading activities.

4. Not be a government institution.

5. Be transparent and accountable.

Source: https://ygap.org/socent-kenya/

PAGE 7

BUSINESS

IBURU COFFEE IN THE FOREFRONT TO ALLEVIATE THE COFFEE FARMER PLIGHT These volatile prices and a 'once-a-year' payment system seems to push farmers more towards neglecting or uprooting the coffee and engaging in other activities detrimental to environment.

BY JAMES WETU

offee farmers have continued languishing in poverty despite the promises made to streamline the coffee sector by the government.

According to the Kenya Coffee Platform report, increase in demand for housing has seen coffee farmers sell their farms for better and immediate returns to players in the real-estate sector.

The coffee farms are quickly being converted for the construction of real estates in Nyeri, Kiambu, Murang'a and Meru counties.

This has seen coffee production drop by 18 per cent last year as Kenyan farmers continued shifting attention from the cash crop to the more profitable realestate projects. In the heyday of Kenyan coffee in the late 1980s, the country’s farmers produced almost 120,000 tonnes of the cash crop each year. A decade later, despite the government’s efforts to encourage production, output had dropped by more than 50 percent.

C

But what is the challenge facing a once very lucrative cash crop among many Kenyans?

Trust and transparency has been cited to be a major issue because it determines the relation between the co- operative and the smallholder coffee producers. The farmers usually depend on the cooperative for processing and marketing their coffee. Though the prices are determined by the international market, the co-operatives locally determine the payment to farmers and regulates access to input.

Farmers criticize the coffee cooperatives in Kenya for being corrupt and thus killing trust.

I spoke to Iburu Coffee founder, Gakii who confirmed the frustration the farmers go through after waiting for an entire season to receive payment. The price is considered out of control of the farmers and the real concern is how international market is translated into their payment.

Convo | Aug 2021

The payment is very central to farmers who rely on it to educate their children and is considered a source of their livelihoods. These volatile prices and a 'once-a-year' payment system seems to push farmers more towards neglecting or uprooting the coffee and engaging in other activities detrimental to environment.

Gakii hopes to bring change to the small coffee farmers by promising them consistent flow of income.

Her Goal is expand the market which she tell me is very competitive. She does not have a special advantage over other players but her drive is so strong she want to cut a niche for herself and to have more farmers under Iburu Coffee.

As farmers continue to hope for a better day, Iburu coffee is tirelessly working to bring it to pass and bring back the grace and dignity the coffee farmers once enjoyed.

PAGE 8

BUSINESS

THE 4 DOLLAR MISERY had just arrived in my village one afternoon in November 2016. As my dad and I were catching up, a message came into his phone. It was from the coffee cooperative notifying him of his payout for the previous season. We both looked to find a miserable 4 dollars!” thus began our story.

I

For the first time I realized that such was the plight of several other small scale coffee farmers in my community. That despite of the high prices that Kenyan coffee fetches in the international market, they continue to receive low, inconsistent and unreliable returns for their produce.

As a result, many of them are shifting to alternative land-uses that ultimately drive deforestation and biodiversity loss around the adjacent mount Kenya forest.

My dad (now deceased ) and I then set up #iburu coffee as an avenue to facilitate a more direct trade alternative for our coffee while addressing the growing social and environmental challenge facing my rural community.

Through my small contribution, I hope that OUR STORY will CHANGE. I hope to see more small-scale coffee farmers in my rural community earn favorable, consistent and reliable returns for their coffee while safeguarding the earth on which it grows.

Gakii Mugendi Founder & CEO - Iburu Coffee

Convo | Aug 2021

PAGE 9

AGRIBUSINESS

Towards foodsecure African communities MR. SIMON W. MBURU (MSC.), TEL: +254728092282; SIMONWMBURU@GMAIL.COM. KENYATTA UNIVERSITY, P.O. BOX 43844-00100, NAIROBI.

Continue reading at next page >

Convo | Aug 2021

Even when farmers have the right information regarding prices, they are unable to access the big markets and are therefore compelled to sell their produce to middlemen

Why community based research I am Simon Mburu, a research scientist focusing on sustainable farming systems and food security in Sub-Saharan Africa. My interest is to develop affordable farming technologies at the community level while working with the farmers who are the recipients of any agricultural intervention.

My key motivation is because Africa is home to more than half of the world’s unused arable land, but the continent remains food insecure, with millions of people experiencing chronic hunger and facing famine.

My aim is to transform agriculture from subsistence use to commercial.

One of my successful project with farmers in Eastern Kenya is the development of biofertilizer for sustainable legume production. The have involved the farmers, agricultural extension officers and researchers from the very initial steps.

Biofertilizers are soil microbial inoculants, which not only help the soil ecology to thrive but also improve soil fertility manifolds. They are major driving force to help us move towards residue free, safe to consume, crop produce. In addition, it will minimize the current unprecedented dependency on chemical fertilizers and pesticides.

In Sub-Saharan Africa, smallholder farmers do not have adequate access to research and extension services, hence I advocates for the empowerment of farmers. Worse, they lack strong negotiation skills and information about prices. All of this means that smallholder farmers do not receive optimal earnings for their produce. Even when farmers have the right information regarding prices, they are unable to access the big markets and are therefore compelled to sell their produce to middlemen who own distributive networks and make most of the profit

Networks and Partnerships For farming to be sustainable and profitable in African context there is need for a strong partnership and synergies to pull resources together for common gain. “Small-scale farmers and the youths do not receive necessary funding and support from government and financial institutions due partly to high risks associated with farming,”

Building Capacity in Africa There is a shift by agricultural stakeholders to working with farmers to develop their capacities and participate directly in developing sustainable farming systems.

The success of sustainable agricultural systems and food security in our in our communities will depends on collective responsibilities of all the stakeholders.

Convo | Aug 2021

DATA & YOUR BUSINESS PAGE 11

BUSINESS

IN GOD WE TRUST. ALL OTHERS BRING DATA!THAT IS BARRY BERACHA, SARA LEE BAKERY GROUP FORMER CEO ASSERTING THE IMPORTANCE OF DATA ANALYTICS.

BY JOHN NGUGI B.Econ & Stat (KU)

DYNAMIC SHIFT

I

n God we trust. All others bring data! That is Barry Beracha, Sara Lee Bakery Group former CEO asserting the importance of data in his day to day managerial decisions he had to make.

There is a huge dynamic shift that has been brought about by data analysis in both goods and services industry in the modern day.

Data by definition is the collection of factual information which helps in reasoning and improve discussions with an intention for implementing a policy or a business decision.

Mostly this data can be presented in the forms of graphs, charts, tables, etc. Data can as well be defined by classifying them it into three different categories; Time series, panel, and cross-sectional.

Data set forms the baseline of analyzing, predicting, and also formulating policies. In the area of Social Enterprises, data is a gamechanger. Generally, it's the basis of growth for any Social enterprise (and any other enterprise) since all decisions are made based on the data generated or collected over a period of time.

Data analysts and statisticians are the ones responsible for handling the analysis and then enlighten the management on the positive and negative aspects of the data. The data set analysis is what helps govern enterprises on what decision to take, e.g. the Production Manager requires an interpretation of previous data to work on the output and also on the production cost. This helps in the allocation of resources on where to increase or reduce the production levels and what to increase or reduce.

In other terms data helps explain which strategy works best for businesses or any enterprise. Since the data observed over time explains the best or worse strategy based on the results achieved. The strengths and weaknesses of the business or enterprise can be easily arrived at based on their use of data. With this in mind, management of an enterprise can look for other modes of strategy or alternatives to avoid the risks associated or future occurrences.

A LOOK AT A MULTINATIONAL ENTERPRISE. A lot of service providers and product manufacturing organizations depend on data for decision-making either in pricing, marketing, production, and sales. This dictates the market segmentation for the products they produce.

Coca-Cola is one of the multinational companies operating in the global market, its main product is soft drinks which is consumed across the globe. Its major data set focus is on social media platforms which links up the company and the direct consumers. Coca-Cola main customers are young people who are very active on social media.

Data driven from social media usage led Coca-Cola to heavily invest in artificial intelligence to make most of its data collection across social media platforms. Results, developing Ads that are centred on young people for its Fanta flavor.

This gives just a general overview of the significance of data in major business enterprises in general terms. In the next issue, we shall look in-depth the correlation between variables that enhances profit to firms.

Convo | Aug 2021

PAGE 12

BUSINESS

WHICH STARTEGY FITS YOUR ENTREPRISE?

By Lynette Mwangi

Msc. Strategic Management

I n the previous article, we agreed that a business does need a strategy. But someone would ask; how do you come up with these strategies? How do you know this strategy works here and not there?

Well, first things first! There are 3 distinct levels of strategy and having this understanding will help you align your strategy into the correct level i.e. the corporate, business or functional. All these levels interact in one way or the other.

The Corporate Strategy Level This is the highest level and therefore the broadest level. It defines the organizations main purpose. The goals, vision and mission and how i.e. strategies to achieve them are defined at this level. It directs all the downstream decision making that is the objectives in the levels below and should all have a direct line to the goals defined here. Every company no matter how small or large it is need a corporate level strategy.

The Business Unit Strategy Level This is the second strategy level and focuses on how you are going to compete. The level aims at coming up with competitive strategies that will help achieve the goal -uniquely from similar/competing firms. How are you going to arrive at the goal?

The Functional Strategy Level The final level. All firms have different departments that perform different functions; - like Finance, Human resource etc. Functional Strategies are actions assigned to each of the firm’s departments that help the business and corporate strategy levels.

The fundamental goal (corporate) of an NGO say INUA MAMA is to support and add value to widows and women with low income; -empower them. The NGO needs to come up with ways on how it will achieve this goal (corporate level),

How it will empower more women with greater value as compared to another welfare organization say IMARIKA KENYA (business level), will the NGO open small businesses for them? Or will it finance them by educating their children? And lastly, how will LINDA MAMA grow? Is it by asking for sponsors/donors to help in finance in order sustain and meet the goal, or is it by employing staff who have knowledge in community development?

Therefore, we can all agree that the goal defines the means. i.e. business and functional are directed by the corporate strategy level.

When all these pieces are united, success is inevitable.

Convo | Aug 2021

BUSINESS

PAGE 13

7 TIPS TO SU C C ESSFU LLY C O LLEC T C U STO MER FEEDB AC K THR O U GH

SURVEYS ANGELINA NDUNG'U User Researcher In

the wake of Covid-19, it has now become even more important to offer customers the best quality of products and services. Providing high value offerings not only gets you new customers, it also goes a long way in improving the customer’s experience for retention purposes.

One way you can know how to improve your offerings is through customer surveys. Implement these 7 steps to achieve effective surveys that provide actionable & insightful findings.

Start with background analysis Ask open ended questions that allow the participants to think deeper. "Yes or no" questions might now offer conclusive information as open-ended ones For optimal results, include between 5 to 10 questions in your surveys. If you ask too many questions, your completion rates may drop significantly since people have limited attention spans

Develop your questions.

Ask open ended questions that allow the participants to think deeper. "Yes or no" questions might now offer conclusive information as open-ended ones.

For optimal results, include between 5 to 10 questions in your surveys. If you ask too many questions, your completion rates may drop significantly since people have limited attention spans

Upload to a survey tool Now it is time to set up the tool that will help you to collect and analyse the answers. Some of the easy to use tools are Google forms, SurveyMonkey. These two are free but SurveyMonkey also has paid subscription options.

Provide a reward for completing the survey

Think of a reward that will encourage participants to answer all of the questions.

For example you can promise to give them a small discount or first class access to an event.

Remember to work out a way on how participants will access the reward once they qualify.

Distribute the survey to your customers Once steps 1 to 4 are complete, intentionally share out the survey with your customers by advertising it on: By word of mouth.

On your blogpost or related blog posts Your website Within your marketing messages On your social media profiles In your email signature Keep in mind to advertise it in multiple places to ensure the highest possible completion rates as the customers may not have time to immediately fill the surveys the first time they see it.

After collecting the feedback, analyse it and apply the feedback to improve your products or services or your marketing plan. Doing this will communicate that you take seriously what the customers have to say and therefore, earn the customer’s trust.

Convo | Aug 2021

PAGE 14

HEALTH

doctor's bench is on Facebook

Your health our priority

An Initiative of Wachira Fridah; 6th Year MBChB

A platform where we can share our experiences as patients, health care workers and caregivers

CONVO | ENCOURAGING CONVERSATIONS THAT MATTER

PAGE 15

D O C T O R S '

HEALTH

B E N C H

GETTING THE BEST OUT OF YOUR DOCTOR'S APPOINTMENT

BY WACHIRA FRIDAH 6th Year MBChB (KU)

H ospital

is not the place most people want to spend a lot of their time. We only go to hospital when we have to and when we get there we want to spend the least amount of time possible. In my third year of medical school, which was also my first clinical year, I got stopped by patients all the time while roaming around the hospital corridors looking for interesting cases to learn from. Most of them, asking for directions but a good number asked questions about what had just happened in the consultation room.

Even in the wards, after ward rounds patients would still ask us what the doctor meant or why they are still in hospital or why they were on certain pills.

Only a few patients had some knowledge of their medical conditions.

I am writing this article because I honestly believe that we are past the regime where the doctors are supposed to know everything and not be questioned. I am also aware that doctor’s appointments are limited in terms of time. Even in the wards, the doctors still have a lot of patients to see thus they might not spend a lot of time on each patient. When you visit most private clinics during consultation days, the queues are so long and sometimes the consultants do not even get to see all the patients.

Some of their appointments get postponed. What this means is that you only get a few minutes at the doctor’s office.

Convo | Aug 2021

Continue reading at next page >

HEALTH

PAGE 16

TIPS FOR GETTING THE BEST OUT YOUR DOCTORS APPOINTMENT Be Prepared If it is not an emergency, then you definitely have time to prepare. You begin by identifying the health facility you want to go to, or the nearest. Find out what time the facility opens, what time the doctor arrives so that you are not waiting for a long time, how much they charge for consultation and if they take health insurance cards. Find out what services they offer, if you are not sure about the services offered then it is better to go to a public hospital, like a level 5 hospital. Find out if you need to book an appointment before seeing the doctor.

Sometimes you may get nervous while in the doctor’s office and forget some of your symptoms or the duration. If you are the anxious type, you can note down your symptoms so that you will not leave anything out.

Be Your Own Advocate Chances are that you are not the first patient being attended to by that doctor.

Sometimes it may seem like he/she is not as concerned or enthusiastic as you would expect them to be. Some doctors are forced to be at work for very long hours and others are operating under so much pressure. That said, if you don’t engage, ask your questions or raise concerns your doctor may not explain every detail of your condition. They will listen, make a diagnosis, order for tests to rule out other possible diagnosis, write down a prescription and move on to the next patient.

Know as much as possible about your health History Past medical history is a crucial part of your history. If you have had any surgical procedures in the past or have been diagnosed with any medical condition it is important to let your doctor know. If you are on certain medications, you can carry them to the appointment. If you are seeking a second opinion do not be afraid to show prescriptions, test results or scans that you have from your previous doctor.

Your family history is equally important. This can help the doctor know if you are at risk of any medical conditions and help you take precautions.

Do not assume. Sometimes patients leave out medical conditions in family members that they find embarrassing like mental illnesses.

How About Some Company Be Honest Honesty saves everyone’s time. Every question the doctor asks you is vital to making a diagnosis and deciding on the management plan. Always remember that the doctor does not know anything about your personal life. The questions he/she asks are not meant to offend you but to help him/her help you get better. If the doctor asks if you are on any medication, do not forget to mention the over the counter medications you bought from a chemist or the herbal formulations you have been taking. Never lie to your doctor about any drugs you have taken before or any drug allergies you have had.

Sometimes it is good to have company especially if you are anxious. Your company is an extra set of ears; they may pick up details that you might miss. If you anticipate some bad news it is also important to have company. It is always important to have at least one person who will give you hope when you don’t feel too hopeful. Studies have shown that patients with a good support system tend to heal faster and have a better prognosis. Do not be afraid to bring company to your doctor’s appointment but make sure they are empathetic and positive.

Think About What to Wear The day you visit your doctor is probably not the best day for a jumpsuit or very tight fitting clothes. If you have pimples or scars or marks on your face, consider not hiding them under make up. Put on something that is comfortable and make it easy for the doctor to examine you.

Convo | Aug 2021

PAGE 17

HEALTH

UNDERSTANDING

ADHD

BY MAGGY ANDREW

A Special Needs Specialist.

INCLUSION I will define exceptionality as living with diverse

needs but desiring and trying to fit. Everyone under the sun wants to belong and fit in the so called community and we come together with all that defines us and make the environment exist. This is the same case to people living with disability, they all want to belong and fit in and that’s why I will advocate for inclusivity.

Inclusion is like cooking maize and beans in the same pan so that everything brings out what is best out of them to create a flavor and something good. When we include people living with disability in all we do, we even become better because special needs, teaches us to do things in a million ways to produce results, the process matters but the result matter more. Allow this children to study in the same class with other children, play same games and explore life as well as giving them opportunity to produce the best out of them.

There are many types of divers needs including; Hearing Impairment, Visual Impairment, Autism, ADHD, Cerebral Palsy, Physical disability, Learning difficulty etc. Disability can occur before birth, during birth and after birth. Let’s dive into one of this and understand more. Knowledge is power

Have you come across a clumsy, forgetful, limited attention or an undefined moody person? This and many other characteristics define a person with ADHD. ADHD is a chronic condition. This condition cannot be cured but can be managed.

This condition is seen more in children which makes it manageable. So how can I help?

An ADHD child can be helped by constantly being reminded of what they were doing or are expected to do because they tend to forget the given instructions, they need a little push to complete a task since most times if not well looked they disappear into their own world and tend to concentrate less.

Just remind them. Some even forget where they were going and not unless you come to their rescue they will take forever in one spot. What happens is that this people’s eyes and mind are caught up into different activities, they get excited in one activity for a very little time and look for other things that excites them, so they need a constant reminder. Most of this children lose their items and get a little disorganized, they only need a helping hand, and we ALL DO NEED IT. Sometimes in life everyone needs a little push to achieve and so with ADHD people they need to be in the so called "normal" schools so that we can all learn from each other and some habits can be erased if we have a constant person telling us what to do. When in the inclusion set up I believe they will learn how to manage anger because ADHD children again can be aggressive they can have meltdowns the whole day but if they see other kids of the same age doing things differently they may tend to want to learn or even copy. A routine for an ADHD child works best.

CHARACTERISTICS

ADHD symptoms may include limited attention and hyperactivity. It comes in Behavioral -whereby the affected can be aggressive, impulsive, irritable, persistent repetition of words or actions, Cognitive- may include absent mindedness, difficulty focusing, forgetfulness, problems paying attention and short attention span Mood- which includes; anger, anxiety, boredom, excitement or mood swing.

MANAGING

Treatments include therapy, cognitive behavioral therapy, anger management, counseling psychology, family therapy and applied behavior analysis as well as stimulant, cognitive enhancing medication which improves mental function, lowers blood pressure and drugs to lower blood pressure.

Convo | Aug 2021

FITNESS

PAGE 18

YOUR FITNESS JOURNEY WHY YOU SHOULD TAKE IT SERIOUSLY

By Diana Orito

M ovement is what we do on a daily

basis, either moving a cup from the shelf or walking from home to work, we all get you to move. Exercise is actually an organized, repeated forms of movement done over a period of time, roughly twenty minutes or more with an aim.

When an individual has done this for some time and we can see positive results they are said to be Fit, hence Fitness is the Process.

We majorly use our skeletomuscular system for movement in conjunction with other body system. When exercising we, improve the functionality of this system, we do take our cars for maintenance and repair, treat and condition our hair, likewise our bodies requires the same attention. This particular case is very urgent because we only live/exist in our bodies, we want to enjoy our lives, hence the need for a healthy lifestyle through working out and eating Healthy.

All truly great thoughts are conceived while walking...

Whether you exercise or not, your body has a Basal Metabolic Rate which controls how your body functions in the inside, it determines the number of calories your body burns, At rest on a daily basis. The higher you can burn the better your body functions for long, exercise is a tool that is used to increase our BMR, helping us burn more calories.

Your birthday shows your chronological age, that’s how long you’ve existed in the universe, while metabolic age shows how your body is functioning on the inside, which can be used to foreshadow our existence in the future, help prevent lifestyle diseases, that hinder us from enjoying life.

By Now, you should be wondering how then will you be able to maintain your Fitness journey, with our ‘busy schedule’. To be honest a lot has to be done daily and taking care of ourselves should be our Top most priority, we all need each other functioning at our Best.

Hike

Walk

The Benefits Before we go into details on how you can exercise, let’s talk about Food. When last did you eat? Do we eat to live or live to eat? Either way, food is the fuel that keeps our bodies going, your body is literally a representation of what you eat and output that what you give.

Meaning everything that we eat should be used to Repair our bodies and provide Energy for our day in to day out activities. Anything in excess is either store as fat in our bodies or excreted.

Food and exercise are a dual that can’t be separated, we need to have a balance, when we eat healthy balanced diet and hydrate appropriately, we give our bodies a better chance to make us thrive. When we add exercising, it is the icing on the cake, making sure our muscles are working properly. Will dive more into what you should be eating but for now let’s start at this, when you look at your plate, do you see life or death, there’s no in between, ask your self if this breathing more life to my body or sucking from it. The choice is yours! Choose Life.

Fitness Journey, what can you and me really do? The choices are many find what works for you, first and foremost you can play your favorite sport be it swimming, basketball, soccer, tennis or Rugby. You will not only enjoy the sport but also get to work out. Get to register with a gymnasium and get to do calisthenics and weight training. You can do morning or Evening runs, you can also hike and embrace mother nature.

Benefits of Working out are many, I will highlight a few; gets you in a good mood, improve your cognitive skills and Brain Functions. Prevent occurrence of lifestyle diseases such as cancer, diabetes, obesity, heart attack and other diseases. Furthermore, it helps maintain body posture and balance, improves your sex life, brings balance in your hormones and causes your skin to glow.

Everything will literally work for your good once you take your fitness journey seriously, start Now.

To ensure good Health, eat lightly, breathe deeply, live moderately, cultivate cheerfulness and maintain and Interest in life.

Hydarate

You don’t have to do it alone; seek help from professionals and personal Trainers. Reach out to Diana on +254785720767

PAGE 19

FITNESS

TOP 6 EXERCISES

THAT INCREASE POWER PERFORMANCE

01 Deadlift

02 Backsquat

03 Hang Clean

The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press

The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability.

The hang clean is a powerbased movement that needs to be done with speed and force. This move gets its name from the starting position, which is the hang position. All this means is that you are starting at the top of a deadlift (the hang position) instead of starting with the bar on the ground, like you would with a basic squat clean or a power clean.

Convo | Aug 2021

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HE MATTERS

PAGE 21

MEN'S MENTAL HEALTH

By Joanna Atetwe

Joanna's Reflections

F or

as long as I can remember the

phrase, ‘BE A MAN’ was always used to remind us to be strong and take life head on. And for a long time, I thought it was okay. That has changed.

After understanding the view of men in society, I think that already answers the first question I had in my mind about this topic, ‘Why do men remain silent about their mental health problems?’ It is

I stopped seeing men as emotionless and unbothered people and began to realise that they are just like me, they feel and they need to be heard. It was even clearer to

me

when

some

of

my

male

friends

opened up to the fact that they struggled with the thoughts in their mind and how life became so tasteless when they began to believe in the lies of the mind.

I think to understand the matter of male mental

health,

is

to

begin

by

understanding the way society sees men and

the

way

in

which

men

are

forced/

because

they

are

conditioned

to

believe that a show of emotional pain or feeling is a show of weakness. Toxic Masculinity

is

repressing

another

your

reason,

emotions

is

that

manlier

while expression is feminine. That the male

ego/

pride

cannot

go

hand

in

hand with the expressions of emotional issues.

Another thing to consider when trying to understand and unravel the matter of male mental health is to know that men don’t

communicate

in

the

same

way

women do. This is key because it helps

conditioned to function in society.

us to understand the ways in which men In traditional African societies men have always

been

the

bread

winners

of

the

homes. They were the leaders, protectors, hunters

and

heads

of

the

society.

Everything run through them and for that men

had

to

be

hard.

Literally

hard,

do

communicate

about

killer for the man today. I think it’s a cry because of the fact that there is no other way for people to keenly listen to men

to no emotion at all. It meant that they

depression or anxiety.

the

pillar

for

everyone

mental

for help and it has become a common

determined and showed minimal or close

were

their

health problems. Suicide is to me cry

say

that

they

are

going

through

and

everything. When disaster struck, men had

Men communicate to their close friends

to be the first responders to protect their

or family and sometimes they might not

families

in

receive any help at all. But for the most

business and in everything else men were

part, men communicate or cry out for

first.

help in mostly unhealthy ways. It might

and

homes.

In

marriage,

be In

our

hyper-

might withdraw from their cliques and

beliefs. That men must be hard and still

family and escape into a cocoon. Some

show no emotion. With these ideologies in

of the signs to take note of include:

have

the

same

of

or

sexuality and to a far extent some men

still

hundreds

abuse

years

we

today,

drug

archaic

later,

society

drinking,

place, men grow up knowing that they are not allowed to show emotion and they are

ANGER

most certainly not, to appear weak. That

EXCESSIVE

they must be the head at everything, that

ABUSE

they must shoulder life’s burdens alone and

HYPERSEXUALITY

never show how bad it feels.

ALCOHOL

AND

DRUG

WITHDRAWAL, always wanting to be

It is with these ideas that have caused men

alone.

today to suffer in silence and this is the reason

why

male

mental

health

important.

is

so

Hydarate

Continue reading at page 23>

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HE MATTERS NOVEMBER 2021

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PAGE 23

The sad truth is 9 out of ten times, men receive no support at all from either their friends or their family and that leaves more alone with the demons they are fighting. To make it worse, the way in which mental health is discussed in our society today is centred on women more than men.

From the research I did, many men feel as though many mental health campaigns are not targeted to men and the media hasn’t discussed male mental health comprehensively enough. With no information on these matters some men end up feeling so alone, lost and confused about why their minds have suddenly turned against them.

They end trying to find ways to be in control as they feel like they have lost control of their minds.

As a man, what are some of the ways in which you can cope with or start your healing process? I think each way or tactic is special to the person but here are a few:Therapy Crying Physical activities Community and family Talk to a close and trusted friend

HE MATTERS

How do we make society more sensitive to male mental health?

Men and society need to know that therapy is normal and healthy. I love that in the generation we are now, we have begun to normalize therapy. As an African, a Kenyan at that, many men here despise the idea of talking to a stranger but the more we normalize therapy, the more men can see that it is an option.

Men need healthy relationships with women. A man said that women make everything about themselves and the pressure they put on men in relationships is one of the reasons they suffer mentally. As woman, I was shocked but I kind of agreed, women do, in a way, make everything about themselves and this makes stories of men dealing with these issues get suffocated by the experiences of women. In relationships, men need peace and a safe place from women.

They will thrive and open up to a person who is understanding, who will not call them weak but will support and empower them.

Men need to feel important, valued and wanted. Not in a narcisstic way, but it is essential for a man to know that he is needed and looked up to.

That his success is the success of others.

Men need to know that emotional expression is not weak or feminine, it is a basic human need. That feelings shouldn’t be bottled up and anyone who tells you to bottle them up, is causing you harm.

Men need to be heard, we need to create safe spaces for them to talk candidly about their mental health issues.

In these spaces they should be free from toxic masculinity ideals and other stereotypes about expressing their emotions.

Men need to hear other men talk about going through mental health issues. It is true that many of our fathers, uncles and grandfathers never spoke up about these issues, but as we pave way for new ideologies, more men need to open up about these issues to let the ones after them know that they are not alone and they will be okay.

Men need healthy relationships with family and friends, people that they can trust. Men need to have people in their lives that can listen to them and not put their emotions in a box and invalidate them. They too need to be cared for and empowered by these people just as they do for those around them.

Male mental health is not a taboo, it is an issue that deserves as much attention as Covid-19 and Period Poverty. It deserves to be met with same manner of care and sensitivity as any other pandemic because the more we ignore it, the more men we will lose to this silent killer.

You can read more from Joanna on her blog, Joanna's Reflection by pasting this URL link on your browser https://joannasreflections.wordpress.com/

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PAGE 24

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PAGE 25

SHE MATTERS

Menstrual Hygiene

By Lydia Arunga

H ygiene is the practice of cleansing parts of the body and is related to good health. Hygiene is often mentioned in relation to health and hygiene, oral hygiene, food hygiene and personal hygiene.

The onset menstruation is one of the most important physiological changes in girls during adolescent years. Menstruation heralds the onset of psychological maturity in girls. It becomes the part and parcel of their lives until menopause.

Apart from personal importance, this phenomenon also has social significance.

Women have emerged to be strong decisionmakers, however the state of women sanitization and hygiene is still under darkness. According to the world health organization, 2 billion people still lack access to proper sanitization facilities.

Taking care of yourself during menstruation period is as important as taking care of your day to day activities. A little negligence in menstrual hygiene management can cause your body grievous harm.

Menstruation hygiene prevents women from infections in reproductive and urinary tract.

Convo | Aug 2021

Continue reading at page 27 >

PAGE 26

SHE MATTERS

Maintaining Menstrual Hygiene

By Ann Nganga M e n s tr u a l h y g i e n e i s d e fi n e d a s th e u s e o f a cl e a n m e n str u a l m a n a g e m e n t m a te r i a l to a b s o r b o r co l l e c t b l o o d th a t c a n b e c h a n g e d i n p r i v a c y a s o fte n a s n e ce ss a r y fo r th e d u r a ti o n o f th e m e n s tr u a ti o n p e r i o d , u si n g so a p a n d w a te r .

M e n str u a l h y g i e n e p r a c ti c e i s v e r y cr i ti c a l a s i t p r e v e n ts w o m e n fr o m th e i n fe c ti o n i n r e p r o d u c ti v e a n d u r i n a r y tr a c t a s w e l l a l l o w th e m to c o n ti n u e w i th th e i r d a y to d a y a ffa i r s w i th o u t h i n d r a n c e s.

M e n str u a ti o n a n d m e n s tr u a l p ra c ti c e s s ti l l fa ce m a n y s o c i a l , c u l tu r a l , a n d r e l i g i o u s re s tr i c ti o n s w h i ch a r e a b i g b a r r i e r i n th e p a th o f m e n str u a l h yg i e n e m a n a g e m e n t. In m a n y p a r ts o f th e c o u n tr y e s p e c i a l l y in rural areas girls are not prepared and aware about m e n str u a ti o n s o th e y fa c e m a n y d i ffi c u l ti e s a n d challenges at home, schools, and work places.

Wh i l e r e v i e w i n g l i te r a tu r e , I fo u n d th a t l i ttl e , i n a c cu r a te , or i n c o m p l e te knowledge about m e n str u a ti o n i s a g r e a t h i n d r a n ce i n th e p a th o f p e r s o n a l a n d m e n s tr u a l h y g i e n e m a n a g e m e n t. Gi r l s and women have very less or no knowledge about r e p r o d u c ti v e tr a c t i n fe c ti o n s c a u s e d d u e to i g n o r a n c e o f p e r s o n a l h y g i e n e d u ri n g m e n s tr u a ti o n ti m e . In r u r a l a r e a s , w o m e n d o n o t h a v e a c c e s s to s a n i ta r y p r o d u c ts o r th e y k n o w v e r y l i ttl e a b o u t th e ty p e s a n d m e th o d o f u si n g th e m o r a r e u n a b l e to a ffo r d s u c h p r o d u cts d u e to h i g h c o s t.

Wh e n y o u h a v e y o u r p e r i o d s i t i s i m p o r ta n t to b e r e a d y . It i s i m p o r ta n t to h a v e e x tr a s a n i ta r y p a d s o r ta m p o n s p r o p e r l y s to r e d i n a c l e a n p o u c h o r p a p e r b a g , a s o ft to w e l , s o m e p a p e r ti s su e s o r to w e l s, h a n d s a n i ti ze r , a h e a l th y sn a c k , b o ttl e o f d r i n k i n g w a te r , a tu b e o f a n ti s e p ti c m e d i c a ti o n ( i f yo u a r e u s i n g o n e ) .

Th e r e a r e g i r l s a n d w o m e n w h o u s e c l o th fo r a b so r p ti o n o f b l o o d d u r i n g m e n s e s . Si n c e th e y a r e r e u s a b l e , th e y n e e d p r o p e r c l e a n i n g . Wa s h w i th s o a p a n d a d i s i n fe c ta n t l i k e D e tto l to h e l p k i l l g e r m s, d r y i t i n o p e n a i r a n d s h o u l d n o t u se i t w h e n i t i s n o t c o m p l e te l y d r y s i n c e i t w i l l c r e a te a r o o m fo r b a c te r i a c a u s i n g u r i n a r y tr a c k i n fe c ti o n .

Tips For maintaining Hygiene 1. C h a n g e yo u r p a d e v e r y fo u r h o u r s . If yo u u se sa n i ta r y p a d s to s o a k th e fl o w d u ri n g yo u r p e r i o d s, r e m e m b e r to c h a n g e i t o fte n .

M e n str u a l b l o o d - o n c e i t h a s l e ft th e b o d y g e ts co n ta m i n a te d w i th th e b o d y's i n n a te o r g a n i sm s . Wh e n th e s e o r g a n i sms r e m a i n i n a w a r m a n d m o i s t p l a c e fo r a l o n g ti m e th e y te n d to m u l ti p l y a n d c a n l e a d to c o n d i ti o n s l i k e u r i n a r y tr a ct i n fe cti o n , va g i n a l i n fe cti o n s a n d sk i n r a s h e s .

2. C l e a n r e u sa b l e p a d s p r o p e r l y .

3. Ke e p yo u r p u b i c a r e a cl e a n .

4. N e ve r u s e tw o p a d s s i m u l ta n e o u sl y. So m e w o m e n w h o h a v e h e a vy fl o w d u r i n g th e i r p e r i o d s te n d to u se e i th e r ( i ) tw o s a n i ta r y p a d s, ( i i ) a ta m p o n a n d sa n i ta r y p a d ( i i i ) a sa n i ta r y p a d a l o n g w i th a p i e ce o f cl o th . Th i s m i g h t s e e m l i k e a g o o d i d e a , b u t i t a ctu a l l y i s n o t, c h a n g i n g r e g u l a r l y i s a b e tte r o p ti o n .

U s i n g tw o p a d s o r a ta m p o n a n d a sa n i ta r y p a d i s b a d b e c a u se th e tw o p a d s a b so r b th e b l o o d a n d yo u d o n ’ t s e e th a t th e y a r e co m p l e te l y u se d u p y o u a r e u n l i ke l y to ch a n g e a t r e g u l a r a n d h e a l th y i n te r v a l s. Th i s ca n l e a d to r a sh e s, i n fe cti o n s a n d i n th e ca se o f ta m p o n s e ve n TSS. 5. We a r co m fo r ta b l e , c l e a n u n d e r w e a r .

6. Sta y a w a y fr o m va g i n a l c l e a n se r s a n d d o u ch e s

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PAGE 27

SHE MATTERS

A Healthy Practice Menstruation is surrounded by myths and misconceptions with long list of do’s and don’ts for women. Menstruation and menstruations practices are still clouded by taboos and social-cultural restrictions. Girls lacking knowledge and remaining ignorant of the scientific facts of hygienic health practices, which sometimes results into adverse health outcome.

Cleanliness of genital area and access to safe menstrual hygiene products can reduce the incidents of infection up to 97%.

The proper use of sanitary napkins is important to reduce risk associated with periods. Changing sanitary napkins after 4 hours and washing hands every time are small but significant steps towards ensuring good hygiene during menstrual periods.

Lack of sufficient menstrual awareness are contributors to lower prevalence of women using sanitary napkins for periods. Women are forced to use unsafe means of collecting menstrual waste, which is mostly contaminated.

Cleanliness of genital area and access to safe menstrual hygiene products can reduce the incidents of infection up to 97%

Improper hygiene during periods can result in reproductive tract infection RTIs can result in reproductive health morbidities since bacteria responsible for those infections can invade the mucosal layer of the reproductive tract and cause serious damage to uterine wall, ovaries and fallopian tube.

Convo | Aug 2021

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PAGE 29

SPIRITUALITY

OVERCOMING INFERIORITY COMPLEX WHAT DO YOU SEE?

By Pastor Jeff Gichuki

he presence of God creates an atmosphere where you don’t want

M atthew 17:1 Now after six days

to leave. In such atmosphere you

Jesus took Peter, James, and John

tap into divine knowledge. Peter

his brother, led them up on a high mountain by themselves; 2 and He was transfigured before them. His face shone like the sun, and His clothes became as white as the light._ 3

And

behold,

Moses

and

Elijah

appeared to them, talking with Him._ 4 Then Peter answered and said to Jesus, "Lord, it is good for us to be here; if You wish, let us make here three tabernacles: one for You, one for Moses, and one for Elijah."

5 While he was still speaking, behold, a bright cloud overshadowed them; and suddenly a voice came out of the cloud, saying, "This is My beloved Son, in whom I am well pleased. Hear Him!"_

mountain where Jesus took only His disciples

Peter,

John

and

James. Jesus was transfigured which means transformed or to change. The Greek word used for transfigure is “metamorphoõ” metamorphosis changing

to

which in

English

another

is meaning

form.

In

this

experience, “His face shone like the sun, and His clothes became as white as the light.”

keenly; Jesus face and clothes shone like light, Moses and Elijah appeared to

Him

then

a

cloud

overshadowed them and the Father spoke from heaven. All these were powerful

the

two

gentlemen

Elijah. How did he know them? It was by divine revelation. In the presence

of

God

there’s

divine

knowledge. Your spirit transcends time

to

know

what

would

be

impossible to a human mind.

What did the disciples see?

Apart from the shining face and clothes

of

Jesus

figures

that

and

the

two

to

Jesus,

the

spoke

disciples also saw the glory of God as

a

cloud.

The

cloud

overshadowed them and the voice of God spoke; "This is My beloved Son, in whom I am well pleased. said of Jesus during baptism; "This is My beloved Son, in whom I am well pleased." (Matthew 3:17).

Beloved, whenever you encounter the

presence

of

God

you

appreciate our heavenly Father’s commendation for you. The Father spoke once again to affirm His relationship with Jesus. Too many people walk around with inferiority complex because they have not tarried in the presence of God

Look at the sequence of the event

talking

that

talking to Jesus were Moses and

Hear Him!" Hear what the Father

The experience here took place on a closest

knew

lessons

especially

for

the

disciples. Peter says to Jesus, “let us make booths that we may stay here!”

and heard those words – “you are My beloved Son!” What do you see of yourself? A son or bustard?

PRAYER: Behold what manner of love the Father has bestowed on us,

that

children

we of

should God!

be

called

Therefore

did not know Him. (1 John 3:1)

Edified? Let us know. Pastor Jeff Gichuki, (FB:) Jeff Gichuki, uzimacentre@gmail.com, www.jeffgichuki.com. You can also enjoy LIFE OF GOD BROADCAST on social media

Convo | Aug 2021

the

world does not know us, because it

Everyday at

1730hrs Life of God Broadcast

PROCLAIMNG THE GOSPEL call +254 718 035388

Uzima Centre Ministry Media Production

PAGE 31

SPIRITUALITY

THE PROMISE

In all the doubt and unbelief, our good God still reminds us that he is in control. We could accomplish so much if we only kept our eyes on the price and an even firmer look on the one who will get as to it.

BELIEVE

FOR IT

BY DOUG KANJA

For quite a while I never got

why God would pick Israel over other nations. It was clearly a nation that delighted in rebellion.

From the leaders to the peasants, their characters were clearly wanting, betrayal and treachery is evident in every instance the nation has been mentioned. Being no better than the nations which the Lord had delivered them from.

Well, but God has chosen the foolish things of the world to put to shame the wise, and God has chosen the weak things of the world to put to shame the things which are mighty.

During and after the exodus the Israelites had multiple encounters with God. They got to experience him in plain sight.

You could say that they didn’t even need to have faith in God, they saw it all. Their unbelief, just as much as their treachery was on another level, for even after having multiple encounters with God, they forgot him at the first instance of trouble. In spite of all these the Lord still chose them as his nation.

A Lot of people think that if they could only receive the miracle they had been longing for their trust in God would be made complete, but if we are to draw any lessons from the Israelites it is that this couldn’t be further from the truth. They were fed, nurtured and protected but still forgot of the great things that he had done and was doing for them.

UNBELIEF

The unbelief was also seen in the way they handled Christ. After seeing him perform multiple miracles just as their ancestors saw in the wilderness, they betrayed and crucified him at the first chance they got.

You would expect that this cycle of unbelief would have come to an end, but even supposed children of God who tend to shout and declare of the Lord's faithfulness and goodness while in comfort, but when push turns to shove their narrative change. It’s no longer a testimony of faith but a cry of abandonment. It's in times like these that we get to know what people are really made of.

Convo | Aug 2021

Joseph moved from dreams to crisis to thrones just by keeping the faith and not losing sight of his dreams. He got to see all the promises he received in his dreams by trusting and obeying.

He knew that all the trials he went through were nothing compared to the glory that he would behold if he kept his eyes on the price.

He had faith in God he couldn't call father, but we can, he allowed us to when He gave His son so that we could be redeemed. To all His sons, through Christ, victory is assured. Everyone born of God overcomes the world just as Christ did.

We have Christ as our light. He guides us through and around obstacles. He illuminates the path for us, and cannot forsake us. We have to keep his words close to our hearts. Believing that he has got a plan for us, that the obstacles are a part of it, and that he is going to finish what he started. Our position and promises in him aren’t empty words.

PAGE 32

SPIRITUALITY

THE LAW OF ATTRACTION

By Geoffrey Kipsang

For quit sometime I have been thinking of this great subject that I was taught in high school. Magnetism. I have always been thinking on how it can apply in our lives. I came to understand unless I understand magnetism principles, I won’t apply this basic into my life, since we apply what we know and understand.

Magnetic power is always acquired either by being subjected to a magnet or a metal by friction Force .any material has the ability to acquire magnetism when subjected to the same condition whether knowingly or unknowingly .even plastics can be made a magnet but can only attract plastic material, since we attract our own kind for any material to be within the magnetic field of area of attraction.

When God created human being, he placed a magnet in us, the mind, thus making us a living magnet that has acquired its magnetic force or magnetism from a supreme power, and almighty power God thus making us attract great things.

When our mind has been transformed by God’s principle and well in His presence we get to attract things mad of our kind. The presence of God becomes our Magnetic field while the things created by Him become the magnetic materials as stated in Psalms 24. Everyone has the ability to attract something or anything depending on what he/she has been seeing, listening or reading because we are subtotal of what we feed our mind with.

The force of attraction in us is faith.

In the New Testament it says,” According to your faith it is done.”

Proverbs 19: 14 May the words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock and my Redeemer.

THE LAW IS OBJECTIVE, NOT SUBJECTIVE People who think and talk continually about what they want seem to attract more of those very things into their lives, since the things we think of usually attract some spiritual components into our lives. People who talk about what they don’t want, the things they fear or worry about or people who are angry and resentful continually attract negative and unhappy experiences into their lives as well.

This law is objective, not subjective. They don’t play favorites. They are no respecters of persons. They function automatically and unemotionally. They only affect you either positively or negatively depending on whether you use them constructively.

Perhaps the most and greatest lesson we will learn is this: “To be successful and happy, you must think and talk only about the things you want. At the same time, you must discipline yourself not to think and talk about the things you don’t want. This may sound simple and obvious but it is often the most difficult of all exercises in self-control and self-mastery. Whether it is good think of such things.

Convo | Aug 2021

PAGE 33

INSPIRATION

BOLDNESS TO EXECUTE

By Mary Kinuthia

The scripture highlights the courage or boldness factor from Genesis all the way to Revelation. Even though God assured His people of His continuous presence, He would constantly remind them of something that He required from their end; that’s boldness! Moses as a leader had to be bold to face Pharaoh in order to accomplish his assignment of delivering the Israelites out of Egypt. Joshua had received exaltation from God Himself to be courageous as he embarked on the assignment that he took over from Moses. Once called into office, Jeremiah, Ezekiel, Amos, Hosea, John the Baptist and many prophets of old had to be bold because God required of them to carry out tasks that would place them on the spotlight and that would draw high opposition against them.

You see, Ezekiel as a prophet had received instruction to dramatized God’s judgment to the people and at some point he seemed like a lunatic before their eyes when he carried out this assignment. His greatest comfort was; God had called him, given him the instructions and had promised to make his face strong and forehead adamant against his opposers. Fast forward to the New Testament we have Jesus who boldly stood against religious leaders who had infiltrated the system back then with wrong and oppressive doctrine. We have the unschooled disciples who after being with Jesus carried on the assignment without fear of imprisonment, death or rejection.

Their eyes were laser focused on carrying out their purpose and accomplishing the assignment before exiting earth.

Continue reading at next page >

Convo | Aug 2021

PAGE 34

INSPIRATION

Growing up, I used to think “purpose” was for a chosen few like Obama, the pope, and historic leaders who we used to read about in books. My teachers in faith helped me realize that as long as you have breath you have a purpose here on earth. Better still, if you are born again, Jesus (The Word) and the Holy Spirit will help you navigate through life as you discover your purpose and the hope of your calling in Christ. Once you have discovered this purpose, you will need boldness to execute your ideas and vision. As much as God has shown you a clear picture of what you should do, what to study, pursue or become, there is always work to do and a need for courage to execute our goals and mission. This may be ideas you need to implement, instructions you need to carry out or simple disciplines you need to adopt so that you can achieve your goals.

Today we may not have the prophets of old or Jesus on the ground, but we have you and me.

God has positioned you wherever you live or work so that you can partner with Him in bringing His Kingdom, His reign and His order in that particular place. When you realize that you have been deployed by God there for a purpose, then you will also know you need boldness to carry out your assignment and stand out as the light and a city set on a hill.

The righteous are as bold as a lion the Psalmist says. In the corporate world, you will need boldness to tell others about your faith in Jesus; You will need boldness to stand against injustice and corruption; you will need it more when faced with accusation and persecution because this will always come.

You will need boldness to stand for truth even when everyone is blending in and they don’t want to look like the “enemy”. You will need it when everyone around lives a compromising life and like Shadrack, Meshack and Abednego you have chosen not to bulge and give in to their way of life. This kind of boldness is not something you work up on your own. It comes from a place of daily communion and fellowship with God. Peter and John, though unschooled became bold because they had been with Jesus. Spending time with Jesus in the word and prayer is where a believer’s inner strength is built up.

Unfortunately, I have met people in the corporate world who are bold, but not because they have been with Jesus. Their boldness is fueled by their selfish ambition, money, need for recognition and fame or the need to climb up the corporate ladder. This should never be our motive or ambition as kingdom of God representatives. Our motive and end goal when pursing our life purpose should CHRIST! We don’t wrestle like the world does or scheme and operate in the wisdom of this world. We are governed by what the WORD of God says. We are bold to live it out even when it looks like we are losing. As long as we have Christ, we are on the winning side.

You will need boldness to stand against injustice and corruption; you will need it more when faced with accusation and persecution because this will always come Our values, integrity, talk and principles are governed by the Word of God. Therefore, we wrestle and win our battles in prayer and with the sword of the spirit, which is the word of God, on our hand. As justified people, we approach God’s throne room with boldness as a lawyer in a court room invoking God, who is a righteous judge, to act on our behalf according to his Word. The more we make this our lifestyle, the more boldness rises and the more we win battles and prevail in our purpose here on earth!

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NUTRITION

NUTRITION

By Sylvia Musinzi

Msc. KU/Nutrition Researcher

Nutrition & Your Welbeing

C

onfused about the conflicting nutrition

advice out there? You are not alone, overwhelming information continues to flood media and other platforms but here are some simple facts to note. Nutrition is the science of food and its relationship to health.

The word nutrient or food factor is used for specific dietary constitutes such as proteins, vitamins, and minerals. On the other hand, health is a complete harmonical state of body and mind that ensures proper coordination in all body organs. It consists of the physical, mental, social, and emotional well-being of an individual.

Continue reading at page 39 >

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call

E V E N T G U Y S

254 700 693544

PAGE 39

NUTRITION

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love.

Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood. Combined with physical activity, your diet can help you reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health.

Important to note is that, your food choices each day affect your health, how you feel today, tomorrow, and in the future. Unhealthy eating habits and increased weight gain are known to be a risk factor of chronic diseases such as diabetes, cancer and hypertension and thus overall health is too important to ignore. By taking steps to eat healthy, you'll be on your way to getting the nutrients your body needs to stay active, and strong. Meal planning is one of the ways to ensure that people eat healthy and achieve their daily nutrient body requirements. Several guides have been developed to help us in eating healthy.

The Plate My food plate is an easy-to-use tool that specifies the quantity of macro and micronutrients we should consume daily.

The colorful divided plate includes sections for vegetables, fruits, grains, and foods high in protein, and it’s an improvement from the complex food pyramid. A glance at your food plate gives you an idea of what you should consume, meaning half the plate should be vegetables and fruits while the other hand is grains and proteins. An occasional treat is fine, but the goal is to think of the plate as an entire day's worth of eating.

The Food Pyramid

The food pyramid is a visual representation of how different foods contribute to a healthy diet. It was initially used to illustrate the constituents of a balanced diet and it is an important tool to master. A balanced diet provides the correct amounts of food energy and nutrients needed during the day to cover the dietary requirements of the person eating it and is composed of a variety of food.

Other tips for healthy living are: Stay hydrated At least 150 minutes of exercise per week Self-care Get a good night sleep

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PAGE 40

FASHION

Fashion

By Rachael Stanley

ECNAGELE

here are so many di fferent types of fashi on styles to choose from. I t can be di ffi cult and overwhelmi ng to pi ck the ri ght one for you.

Your preferred style can depend on your budget, taste, li festyle, acti vi ties, locati on, culture, and current season.

T

Whether you are shopping for clothing to work, everyday casual, a special occasion or essential basics you are sure to find the fashion and fit that is just your style.

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PAGE 41

Street Fashion It is generally associated with the with youth culture and is most often seen in major urban centers. Street Fashion, unlike other Fashion, does not cover just one style of dressing, but it encompasses a whole range of style. For modern men who don’t want their image to be taken the shine off.

Once you put this Streetwear on, you will not only look insanely stylish but also make your confidence go up. One-of-a-kind jacket to protect you from foul weather a trend-inspired t-shirt to complement your laid-back style.

Casual hoodies to provide you with optimal comfort practical sneakers to finish your total appearance.

FASHION

Office Wear In a formal business environment, the standard of dressing for men is a suit paired with appropriate accessories. In such environment clothing should be well pressed with no wrinkles. Frayed, Torn and Dirty clothes are quite unacceptable. You need to look crisp and clean at the office. Avoid a big bulky wallet that could ruin your whole appearance.

Try to avoid major faux pas by getting yourself a stunning minimalist wallet.

Avoid Hoodies, sun glasses& hats because they bring privacy between other people and you, ties and bold colors. Consider Dark and neutral colors and you also need to consider about the clothes you wear shouldn’t be too fitted or lose because it will leave a wrong impression.

Biker Style Shirts, hoodies, jeans, boots, and jackets are trademarks of the biker fashion style. This style is flashy, glamourous, versatile, and casual. You don't have to ride a motorcycle to rock it!

Business Casual

There are plenty of other fabrics that offer all the benefits of leather without the weight or the bulk. Adopting the biker style can give you a boost of confidence. Finding great clothing items both in terms of practicality and aesthetics would really give you the biker style you would wish to have.

The business casual fashion style typically includes shirts, jackets, sweaters, or blazers. It's considered casual wear with elements of lounge and informal wear.

Gone are the days when men are required to wear a suit and tie to work every day because most modern-day workplaces are loosening up their dress codes.

Elegance The elegant fashion style displays unusual effectiveness and simplicity. Elegant outfits are high-quality, chic, classy, sophisticated, timeless, and smart. They complement your features perfectly. Wearing Elegance style helps to make a great and loyal first impression.

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D E L I C A C I E S

PAGE 42

In the kitchen.

KITCHEN

WITH MARY WANJIRU

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PAGE 43

Home Made Doughnuts

KITCHEN

Ingredients

2 1/4 - 2 1/2 cups (295 - 325 grams) allpurpose flour 1 1/2 teaspoons active dry yeast 3 tablespoons (40 grams) room temperature unsalted butter or margarine.

3 tablespoons (35 grams) granulated white sugar 1/4 teaspoon salt 1/2 cup (120 ml) milk, heated to lukewarm.

1 large egg, lightly beaten

Preparations Whisk together 2 1/4 cups (295 grams) flour and the yeast in a large bowl until you have coarse crumbs.

Add lukewarm milk and lightly beaten egg and stir until you have a ball of dough.

Shape the dough into a ball and place in a lightly greased large bowl, turning once. Cover the bowl with cling film and let rise in a warm place until doubled (approximately 1.5 - 2 hours) then place the dough on a lightly floured surface, and gently punch the dough to release the air.

Cut the dough into about 6-7 cm circles, using a lightly floured doughnut cutter or cookie cutter. You can keep the donut balls to fry separately, if you like.

Heat about 2 inches of vegetable oil in a deep sauce pan to medium-high heat.

Carefully place the doughnuts into the hot oil.

Fry each side until golden brown and carefully remove the doughnuts from the hot oil.

Place on a baking sheet lined with clean paper towels.

After a minute, roll the doughnuts in the sugar as a topping or dust with sifted icing sugar

Serve with a hot cut of tea/coffee/ hot chocolate.

NB: You can substitute the doughnut/cookie cutter with a glass and a small lid of a bottle to cut the doughnut.

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CONVO | ENCOURAGING CONVERSATIONS THAT MATTER

MONEY

PAGE 45

SAVE UP FOR A GOOD FEAST

BY JUSTUS KIMANI

SET IT UP! Kenyans are learning about money probably earlier than you might think: as early as four or five, they're picking up financial lessons from their parents. By 18, almost a third have mobile money accounts. The ubiquity of mobile money means Kenya's finances are changing rapidly, and young people are adapting. Research shows that young adults in Kenya spend more than Ksh 250 billion a year.

Today, more students than ever have a "side hustle."

The desire for a lightning lifestyle contributed to earning money while still in college, rather than waiting for a degree and a job, which is reflected in the social and traditional media images. Selling clothes, fashion and models, perfumes, movies, music, and DJs are some high-paying areas young people are venturing into.

Kenyan entrepreneurship also starts very early.

THE IRONY The irony is that young people are not looking for financial literacy skills, such as investments and budgets, or how mobile money can help them grow in value. In today's society, "enrichment" is a significant concern in dreams and aspirations and a significant concern for the majestic culture of materialism. Instead of being wealthy, young people become poorer because of poor priorities.

SOLUTION One of the most proven ways of "getting rich" is by investing the little and much funds people have or have accumulated. Investing means; item of value purchased for profitable return, as income, interest, or capital appreciation. We as young people need to balance between buying things that don't have any returns, such as spending on basic needs, and buying items with profitable returns such as government bonds, equity funds, or even real estate.

ACT NOW Information about investments is readily available, and youths across all corners and backgrounds must take advantage of that. The curriculum of a successful life requires a lot of analysis and willingness to stretch for a better tomorrow.

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PAGE 47

PROFESSIONALISM

FEAR

FEEDING

DEMYSTIFIED

MY CAREER

By Maxwell Waswa

By Lucy Mwangi

motions plays a very critical role in our daily lives. Fear is one such emotions that is preprogrammed into all animals and people as an instinctual response to potential danger. Whereas some people would want to say confidently that they are not fearless, the truth of the matter is almost everyone has an irrational fear or two because all around us we are surrounded by things and situations that would make us fearful. Fear only gets worse when it turns to a phobia. Phobia is a mental disorder that should be overcome. You must understand that fear is not a thing that should be ashamed of, and fear doesn't need medical treatments.

Are you allowing fear to stop you from going for your dreams and desires? There are set of things that can really cause fear and can be very inhibiting to a lot of people. People are afraid of something going wrong or losing something. People are worried about things like what if no one buys my product, what if I never get enough school fees to complete my course, what if I don’t complete my course work on time among others.

E

You look so young, are you an intern or in a full time position? How did you

legitimately manage to be here with your age? These are among the many occasional questions I get every time I interact with my peers, other employers and professionals. Having them pay more attention to my age and physique rather than my professional value is something I have to deal with every single day.

I have to extremely work hard in proving my competencies. While most of their first impression of me was “will she deliver” or “she looks so young”, I have to toil and make sure that changes to “I enjoyed working with her” or “that is a lady to do business with in the future”.

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A LONE POET

By Monica Wanjiru

I am a poet but a lone poet, My pen spits to entertain and let others find love, My lyrics sooth hearts, My pieces are loved but am not, Requests are made but my pen still spits, I make couples stay in love, While I stay out of love, Am I a cursed poet, I woo him he says am flattering him, My words to him are like lullaby songs to a baby, Will I even be taken seriously.

A lone poet I am, He says yes to me only to have poems dedicated to him, He makes me feel loved only to fake it, I pour my heart out in writing, As he uses the same words to satisfy his loved one.

At times I feel like cursing love, Write nothing about love cause I feel like am wasting ink, Love has its rules, Love and be loved, I doubt if love really exists I am a lone poet.

Continue reading at next page >

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PAGE 48

PROFESSIONALISM

WHAT YOU CAN DO ABOUT FEAR Job is quoted saying “For the thing I greatly feared has come upon me”, And what I dreaded has happened to me.” This could be very suggestive that it is better not to fear because when we do it may actually come upon us. We read about the children of Israel who went to war against the Philistines and a whole battalion was threatened by one man for almost 40 days.

It looks like fear is inevitable in our daily life, it’s therefore important to place the fear in the right perspective, Mark Twain is quoted saying ''I have lived through some terrible things in my life some of which actually happened" Fear may have a few benefits in many cases it's a major hindrance for many people from taking that little or big step that could turn their world around. The good news is that fear can be overcome whether it is inherent or acquired by our daily actions.

It is said that actions dispel fear, being hesitant and not being decisive causes fear to magnify and intensify, have faith that whatever you want to do will succeed, be positive about situations, have an attitude of a victor and not a failure.

You could also break up the task or fear into very small parts, take action on one small thing that scares you, a very small fear is more tolerable. Another strategy could also be to withdraw and pull out of danger.

Sometimes fear is our ally, true, but often it is no more than a masked enemy.

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PAGE 49

PROFESSIONALISM

JOURNEYTOPROFESSIONALISM I have recentl y heard comments such as, “she del i vers more than her age” from peopl e who at fi rst thought I was too young for the j ob. Here i s what I am dri vi ng home, bei ng a young professi onal i s not a wal k i n the park but we have to set the ri ght ground work for our professi onal l i ves.

How then do we navi gate through thi s professi onal worl d bei ng surrounded by al l manner of negati ve comments and pressure to del i ver? Here are some of the ti ps that have hel ped me.

Getting to know my skills and abilities and using that to the advantage of the industry I am in So me o n e o n ce sa i d th a t p e o p l e d o n o t a p p re ci a te e ffo rt, th e y a p p re ci a te re su l ts. Th i s h a s re a l l y ke p t me o n my to e s, to a l w a ys b e a p e rso n o f i mp a ct a n d va l u e i n my a re a o f i n fl u e n ce . Th a t w a y p e o p l e w i l l re sp e ct yo u p ro fe ssi o n a l l y.

Being one step ahead Th i s ro u n d s u p to d e ve l o p i n g my p ro fe ssi o n a l i ma g e . I h a ve to u p my g a me a n d ke e p i n ve sti n g i n myse l f b y re a d i n g b o o ks, b l o g s, w a tch cu rre n t n e w s a n d tre n d s i n th e i n d u stry, ta ke n e w co u rse s a n d g e t me n to rs th a t w i l l w a l k w i th me i n my ca re e r j o u rn e y.

Getting to know the balance between my authentic self and my professional self I have come to appreciate the fact that there is a difference between my life in the office and outside office. This has cultivated a lot of discipline in me, there are some behaviors I ought to control in the office for example texting and being in social media during working hours or taking selfies. I know this sounds like an obvious thing to do but I am a millennial. I know this can be hard to stop but it is key if have to go any further in our career.

Portraying professional behavior Delivering my work on time, avoiding excuses and owning up to my mistakes, keeping my word to clients have now become my daily routine. This is something every young professional cannot evade. In other words, WORK ON YOURSELF. I choose to rise above the Fear and intimidation

I keep reminding myself every morning that I have not been given a spirit of fear and timidity but that of power, that He who is in me is greater and that I have what it takes to deliver!

My fellow young professionals let's keep rising, do not allow any form of fear to creep in or intimidate your abilities and competencies. WE HAVE WHAT IT TAKES TO DELIVER!!

Convo | Aug 2021

CONVO | ENCOURAGING CONVERSATIONS THAT MATTER

PAGE 51

TECHNOLOGY

SECURITY

PHISHING: YOUR ONLINE SECURITY

BY NELSON CHISHAMBO ARIELTECH

Emails have been at the core of

businesses, with this, criminal networks and fraudsters have taken advantage of the mass use of this communication tool to launch various attacks against illequipped unsuspecting users.

A good percentage of the attacks in organizations, whether big or small, have traced their attack vector to emails. These include spoofing corporate email domains, phishing and business email compromise (BEC) scams which have seen companies lose a lot of money in business revenues each year.

Given that we have increased our time online; it is not a surprise to see most of our lifestyle also being digitized. The new change comes with a lot of conveniences as well as some other inconveniences.

This is because we have in a way opened our once private and secure environment to some dangerous forms of digital attacks among others phishing. This attack that has been a real pain whenever the conversation about email security pops up.

HOW PHISING IS ACHIEVED GIVEN THAT WE HAVE INCREASED OUR TIME Phishing happens when one is ONLINE; IT IS NOT A duped or forced to run a file that has been attached with a SURPRISE TO SEE MOST malware.

OF OUR LIFESTYLE When one falls into a trap that ALSO BEING DIGITIZED asks him to enter their security

WHAT IS PHISING

Phishing is an email attack method that is employed with the intent to compromise a system by capitalizing on the weakest element in that system who in most cases happens to be the user.

This method starts with what is referred to as social engineering where the attack masters a few details about the target and relies on cheap attack resources. This explains why this method has become more effective for getting access to corporations and use the users defines privileges to launch an attack and most preferred method to other traditional hacking tools.

Convo | Aug 2021

details. These details in most cases are filled in an online form or a web page that looks genuine or looks like a legitimate entity. When the security details have been harvested, the attacker can now use them to compromise particular system or in some cases, they exchange the details for a monetary gain to any interested third party.

Phishing emails can redirect user to genuine site which has been embedded with malicious scripts that harvest user’s security details without the knowledge of the user.

On the next issue, we will share with you some types of Phising you should check out and how you can protect yourself from all email related attacks .

PAGE 52

teens & leisure

BY BETTY MUNENE

TEENS

ll teenagers are different and like to do different things.

Many like to spend their free time with friends, doing shopping or watching movies.

A

Teenagers need free time to explore their own interests.

Be with friends or just unwind. Other times, they want to be with their parents doing some fun activities. If you and your parent can find free time to enjoy some activities together, it can be a great way to build on your relationship.

Teenagers are also spending and increasing amount of their free time in structured extracurricular activities such as art and sports. Teens may often feel bored with unstructured spare time.

HOW PARENTS CAN GET INVOLVED As a teen, I would want parents to know how they can tap on their teens leisure time to build a strong relationship with them. As a parent, one of the joys of the teenage years is discovering the things you and your teen have in common or new things your teen might open your eyes to. Spending free time together is a great way to stay connected with your teenage child. It feels good to have your parent show interest in the things that interest me as a teen and would love them to participate.

THE END OF LABOR IS TO GAIN LEISURE

Finding the balance between showing an interest in your child's activities and respecting their need for independence can be tricky but very worthwhile.

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PAGE 53

KIDS

MY FREE TIME

By Bettina Ndun'gu Free

time is when you are not occupied with work like assignment from teachers or the time you have after school. I thank my parents because they create time for me and my brother Joe to have our own free time that we can do our own things. Free time is good to us as children because it helps us play with other children and it makes us have fun and feel good.

During my free time at home I help with the house chores, Sometime I play with my brother and my little sister Jewel. I also like watching cartoons, the one I like most is called Akili Kids it’s so fun and interesting and it teaches children how to calculate mathematics. I also do gymnastics during my free time and it makes me feel happy and refreshed.

When in the house I have been learning to make beads, I also knit mats and scarfs using crotchet and I usually enjoy doing that. Sometimes also during my leisure time my mother always tells me to wash my handkerchiefs and I love doing so.

Sometimes my parents allow me to go play with other children from our neighborhood and through that I have made many friends like Talia, Pendo, Lilly, Casten, Michelle and Scott. We play many games, learn to draw, write, sing and recite memory verses and we feel very good. I have gained confidence and now I can sing in church when Pastor Lucy or Pastor Evelyne gives me an opportunity.

Children should not stay idle during free time because it makes them to be lazy and irresponsible as they grow up.

Idleness will also make them bored and their minds can get spoiled because too much work without play makes Jack a dull boy.

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PAGE 54

TRAVEL

LEISURE

By James Wetu

LOOKING FOR A TRAVEL AGENT? WHAT TO CONSIDER Travelouge The

last thing you wish for while deciding to travel is the stress of planning your travel. You do not want anything to overtake the initial wanderlust that inspired your vacation, and working with a professional travel agent can ease the pressure and make the entire process more enjoyable and relaxing.

However, before choosing just any travel agent, here are 3 factors you should consider:

Your Travel Agent Should Have Expertise and experience: One of the reasons to use a travel agent for your safari is to receive expert advice. Ideally, your travel agent should make recommendations based on actual travel experience, not on what you can read in a brochure.

They Should Supply You a Tailored-Made Itinerary.

Royal Vacations Nairobi, Kenya Your Travel Companion

A travel agent should ask about your needs, budget, and preferences. This will help them refine their recommendations and create a customized itinerary for you.

They'll give you 24/7 Support

Finally, Your travel agent’s work doesn’t get finished just because you’ve paid them. A passionate and great agent will support you from the moment you leave your home until you return, safe, sound and happy. This is especially important if you’re traveling to a new destination.

At Royal Vacations, we have a team of experienced, friendly, and caring travel agents who work tirelessly around the clock to help you plan the perfect holiday or get away.

To begin creating your personalized itinerary, contact us today at +254 704 882482

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+254704 882482 royalvacations254@gmail.com Nairobi, Kenya

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Our Focus is the Client

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Contact us Phone: +254 728 393664 Email: mmconsultinggroup@gmail.com

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