FLFIT LAB 265Mzuzu · Malawi

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Msika season guide: what to eat when tomatoes spike — Pexels

Nutrition · 10.08.26

Msika season guide: what to eat when tomatoes spike

Bonongwe, rape, pumpkin leaves and dried chambo — how we swap proteins and veg without breaking MWK 5,000 a week.

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After 35, strength is medicine — African fitness via Pexels

Vitality 35+ · 09.14.26

After 35, strength is medicine

Two full-body sessions, daily walks, calcium-rich local meals. The exact starter we give men and women above 35.

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The 30-minute yard plan with zero equipment — African fitness via Pexels

Home Training · 08.02.26

The 30-minute yard plan with zero equipment

Lunge, push-up, carry, skip. A 4-move circuit shot outdoors in Mzuzu you can repeat 3x a week.

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Nsima is not the enemy — portions are — African fitness via Pexels

Nutrition · 07.19.26

Nsima is not the enemy — portions are

Fist-size nsima, palm protein, two fists veg. Photos, hands and spoons instead of a food scale.

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First month in a Mzuzu gym: what to actually do — African fitness via Pexels

Gym · 06.30.26

First month in a Mzuzu gym: what to actually do

Machines, dumbbells and busy hours. A week-by-week map so you never stand around wondering.

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How 24/7 Telegram coaching works — African fitness via Pexels

Coaching · 05.11.26

How 24/7 Telegram coaching works

Form videos, meal photos, weigh-ins on Mondays. Real replies from a real coach in under a day.

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