By Selphine Bosire
A month Ago Kenya Today covered a launch of an innovation that it predicted will disrupt the loyalty business in Kenya and Africa.True to its promise, our reporter has been following the trends and success stories of this technology that was going to change the landscape of how businesses operate and reward customers.
Only a month into the market, the CEO of Mzawadi Naftal Nyabuto is a happy man, in an exclusive interview we carried out at his offices, here are some of the excerpt s.
Q1 How has M-zawadi performed since its launch ?
We thank God and Kenyans for appreciating the local innovations and solutions.We have received overwhelming reception with different business eager to implement and roll out the solutions for their businesses .
Q2: What are some of the sectors of the industry that have had high reception of the solution?
Our solution targets different sectors from Hospitality, Online shops, Tour firms, Retail chains, Brands, Airlines, beauty and cosmetics, pharmaceuticals and any other person or company that is selling a product or service in Kenya. However, so far retailers, Hotels and restaurants and online shops have had the highest uptake.
Q3 : We have seen that you have been getting major partnerships from international companies, tell us more about it.
Our strategy is to take loyalty to the next level.We are a star-up that doesn’t have enough resources to walk alone.We have therefore partnered with Major companies that will integrate our product in order to give retailers value to their customers and reduce their costs of doing business. For example we have partnered with Bardo, an international company that provides payment gateway in kenya and in that partnership Mzawadi will be integrated to mPOS gadchet to allow customers who use card payment to earn loyalty at respective stores.We have also partnered with other international companies that will now enable our merchants/clients to allow their loyal customers redeem their points in over 4000 brands globally .
This is the first time in Kenya such capability is happening .This will reduce the loyalty liability due to unredeemed points and also provide customers extra value for their points. We have other partners like Silver Greens which is among the leading POS software vendors in Kenya who will now offer Mzawadi module on their loyalty platform for Hotels and restaurants.
Q4: What key benefits will Mzawadi offer businesses in Kenya?
Many, I must say.One key benefit is cost.For the first time in the country we have eliminated the cost of infrastructure needed to offer loyalty .Businesses nolonger need to purchase cards, printing and Card reader machines and overheads of administering such processes.Meaning with Mzawadi the start-up cost is ZERO .On the side of customers nolonger need to carry cards in their wallet but only need to have a phone thus creating convenience.
Another key benefit for businesses is Business Intelligence (BI) .We don’t just provide data we offer businesses intelligent tools that will allow even the smallest business in kenya to analyse their customers, communicate, interact and market to their clients through an elaborate database and decision making tools.As you will guess, such technology and BI is currently inaccessible to SMEs because of the cost such software cost but we are offering such a service as part of Mzawadi and can be accessed from mobile phone or web.
Q5: Tell us more about how the CARD companies are uneasy about this solution
You are right, Kenya is a mobile country, everything is in our phones, penetration rate of phones has clocked 90% meaning that every innovation has to offer mobile solutions and bring transactions to customers fingers.Card companies will suffer from such technology trends unless they also adapt and give kenyans an alternative .
Q6: We interviewed afew retailers about your solution and they gave great reviews.How have you been able to make them happy?
Ours is a business of making the few clients we have happy.We provide loyalty platform and try advising businesses how they can create loyalty.We have to first create loyal clients before our merchants trust us.We are aware of the cost of acquiring new customers , therefore we endeavour to make those who we have more happy.
Q7: Where is loyalty heading technologically?
Loyalty is moving from the traditional method of giving points to rewarding clients for every act of marketing your business.This involves checking into your store, sharing and liking your product in social media, reffering friends and favouriting your products .At the current business environment, customers have become very dynamic, they are more informed and have access to options, that has made it difficult for businesses to satisfy them.
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Take seconds of rest between the units of the primary grouping of workout routines and seconds of rest between the units of the second grouping of
workout routines. Sometimes with specialization workouts you
are going to need to dedicate two or three lifts to the body part you
are specializing in, making the exercise barely crowded when you fit everything in. Perform Exercise A and Workout B one after one another and
then break for a day before transferring to Workout C and
Exercise D to spherical out your training week. Another big advantage to this sort of set-up is
the fact that it’ll permit you to embrace more isolated workouts.
If you wish to specifically goal one of many smaller muscle teams (biceps,
triceps, lateral deltoid, etc), you can do so extra easily.
Some individuals might select to only make use of the
FST-7 precept in one of their workouts for a particularly lagging muscle group, whereas others might strive it through all exercises during the week.
There are superior variations with German Quantity Coaching that deliver the rep range lower to allow for more weight.
Or you may have a hectic week and can’t carry weights as usually as ordinary.
If you repeat this cycle a couple of instances, like doing three units of 10 bicep curls with rest in between,
you’re in your way to changing into a rep-and-set pro.
Novices may solely do a set or two per train, while experienced powerlifters can spend an hour or more doing
set after set of the identical train. Science at present factors
out that hitting units per muscle group per week is an effective method to increase muscle mass and enhance conditioning.
It’s important to use proper approach in strength training to avoid accidents.
If you’re new to strength training, work with a coach or other health specialist to learn right form and approach.
Earlier Than beginning energy coaching, think about warming up with brisk strolling or another aerobic activity for five
or 10 minutes. Cold muscular tissues are extra susceptible to harm than are warm muscle tissue.
If you have a persistent situation, or when you’re older
than age forty and you haven’t been active just lately, verify along
with your physician earlier than starting a power training or cardio health program.
If you have a health situation, speak with your physician a few weight training and train program that’s safe for you.
Here’s a information you have to use to construct your own mass and power constructing meal plan to help these kind of workouts.
These super heavy units will sometimes make you suppose you’re
going decrease than what you really are. If you’re unsure
of your depth, have an honest gym buddy watch your form.
For your last two units of the incline bench press you’ll be doing drop
units.
The snatch pull is a good accessory exercise for reinforcing snatch mechanics whereas allowing you to use more weight than you would
deal with in the full movement. The precise set and rep details, including %
of 1RM suggestions together with the planned
intensity and quantity progression route, can be found in your StrengthLog workout tracker app.
This 12-week Newbie Olympic Weightlifting Program is designed for everybody taking their first steps in weightlifting and looking to construct a foundation within the snatch and clear & jerk.
However I’ll additionally discuss the important motion patterns in a full physique workout, the best full physique workout for newbies,
and probably the most commonly requested questions referring
to full physique workouts. For these, you will begin on the lower end of
the rep vary and then add reps weekly. As Quickly As
you get to the top range, add some weight, which is ready to
knock you down to the decrease rep range. For instance, when you use
a full-body break up, you should practice each muscle
every session. Not only that but you should prepare for strength and hypertrophy,
if that is your goal.
Strong hamstrings scale back the chance of injury, especially in any bodily activity involving working, jumping, or sudden stops.
Simply like the shock absorbers in your car, they have to be in tip-top
form in your car (that’s your body!) to operate easily.
Creating a positive, balanced life-style of healthy
habits that you’re able to adhere to is essential to success.
There’s no worth in setting targets which would possibly be simply not obtainable so make certain every little thing you
want is within attain. Not only does a lack of muscle present that you don’t work out; it might possibly also
have an result on your well being and well-being too.
Now you’ve piled on a couple of kilos, don’t eat in addition to you should do and you’re continually careworn and
drained.
It was initially shared over the course of eight weeks in 2015 on his blog.
The program is designed to be run in preparation for a weightlifting competitors and could be considered a peaking program.
Although this article won’t totally disclose the
coaching programs, it’s going to discuss the main ideas of
the legendary Arnold split. Restoration is amongst the
most essential parts of an efficient program, and a full
body workout plan ensures you don’t overtrain. I
love full body workouts as a result of every train counts, resulting in a training
program the place every single train is of utmost importance.
If you propose on training more than three days every week,
choose a special workout split.
We are additionally setting this program up so that totally different workout plans could be created utilizing the identical base plan. While the core will be comparable, we understand that completely different
girls have completely different fitness objectives and
preferences. While there’s nothing mistaken with knocking out high-rep lateral raises once in a while, which could be good for
bettering muscular endurance, most of your coaching ought to be
carried out in the 6-12 rep range. In reality, going
even heavier with fewer reps a few instances per week would not harm both.
However, the depth wanted to get this benefit isn’t appropriate for model spanking
new lifters. It includes lifting heavy weights for
a decrease number of reps and the next variety of sets than is recommended for
beginner or even intermediate lifters. Once you
have built a strong basis of strength, you’ll have the ability to begin to make use of weight coaching as a way
to probably construct your testosterone ranges.
You are given a direct communication channel with your coach to report your
exercises and send them for feedback and critiques to ensure your method is correct, even if you are a beginner.
This is also useful to keep away from potential
injuries as a outcome of improper kind. An interesting function included within the Pliability app is
the mobility check. You can take a mobility check via the app to gauge your total
mobility levels and establish weaknesses to work on. The Pliability app illustrates knowledge on the length and the muscle tissue worked
for particular routines.
The night time before, when you’re lying in bed,
you ought to be serious about the approaching morning’s
exercise. Visualize your self doing the workouts, lifting the burden that you simply
need to carry and hitting a new max rep count with that
weight. Drift off to sleep understanding exactly what you will do in that health
club the subsequent day. If you do have to do the job yourself, make it quick then get
again beneath the bar. Now pump out one other 10 reps.
Then perform another 50% weight drop and rep out with a final 10 reps.
That implies that your final two sets could have you doing
30 reps per set.
This should assist process the train ordering and establish tips on how to learn the sets,
reps, supersets, and trisets. The quantity
of weight you should lift will depend on your fitness
degree, how rapidly you progress, and finally how you’re
feeling every day. Many folks do not commit as a lot vitality to power training
because it deserves. Be sure to examine together with your physician before you start lifting weights if you have any concerns, medical conditions, injuries, or illnesses.
Research exhibits that you’ll nonetheless lay down new
muscle cells even if you’re burning off more power each
day than what you’re consuming. If you really want extra muscle mass you have to eat
the right means. It can take time for sure, but what we’re after is so
that you can achieve regular and frequent exercises in the early phases of your program.
It’s proven that novices are inclined to get probably the most muscle development from exercising to failure.
This fundamental weightlifting routine ensures your muscular tissues work to failure each workout.
Repeat this superset for a total of 3 sets to wrap
up your week of coaching (and week of full physique workout routine).
First up in Exercise 3 of our full physique exercise program, we have the seated dumbbell shoulder
press for three sets of 8-12 reps, which can mainly goal the entrance a part of your shoulders.
If you want to lose fat or simply keep lean, cardio is a must.
Energy burned when weightlifting, particularly with a bro cut up,
simply can’t evaluate to conventional cardio.
It is necessary to focus on compound movements and to make sure that each workout offers sufficient stimulus for muscle progress.
With the best program, full body workouts might help you reach your physique goals.
A newbie power coaching program isn’t full with no chest
press movement, and the bench press is the cream of the crop.
It primarily targets your pectorals (that’s your chest muscles), but
it’s additionally fantastic in your triceps and entrance deltoids.
When you’re pushing that barbell up, you’re not just working
your chest; you’re coordinating a whole team of muscle tissue.
Ladies typically underestimate their strength and, by default, seize lighter weights.
As A Substitute, choose a weight that can be lifted 10 times, with
the final two repetitions posing a big problem.
The main variables included 6 compound actions, a
load equal to 8-12RM, having individuals carry out to fatigue,
and training three days every week. Whereas some say
could market themselves as “power training,” lifting the same small dumbbells each
week does not implore progressive overload and is mostly
far too gentle. To construct muscle, you’re much better off selecting a exercise break up and sticking to it.
Two out of four SR‐MAs reported a significant fats loss after cardio training20 and
HIIT,9 with a imply impact ranging from −1.three to −2.6 kg.
Right Here are some important rules and tricks to comply with when creating or following a exercise plan with the
aim of constructing muscle and/or energy.
The 5-day body half cut up, aka bro break up, is nice for all ranges.
It provides each major muscle group loads of attention, with out pushing you so exhausting that you can’t recover properly sufficient.
For the deadlift and barbell row, you could wish
to add some weight to the bar so it could possibly raise the bar off the
floor. By mixing them up, you benefit from both strength enchancment and muscle measurement.
This isn’t an exact science by the way, so when you can add
more, do so! They can final a lifetime and permit you to do
extra lifts which require you to drop the bar.
You can socialize and examine your cellphone before
and after these forty five minutes of weight and strength
training workout. Use the complete three minutes in case you are doing heavy compound actions and starting to struggle to hit the reps
required. It doesn’t solely work your legs, but it additionally works your abs, higher back, and arms.
A starter weight lifting routine requires a warm up
simply as well as another routine – be it starter, intermediate, or advanced.
By taking alternate days off exercise you permit both your muscular tissues and connective tissues time to repair.
You might imagine that weight training extra frequently is a good thing, but there’s a limit.
You also must be sure to enable your physique to relaxation and recover.
Fortunately, brief and intense workouts have a more useful
impact on anabolic hormones and energy. It’s simply another excuse why
lifting weights benefits your body and your
well being. Lifts are both carried out for units of four reps, sets of 8 reps,
or an AMRAP set. As A Outcome Of the clean and jerk is a
fancy motion involving the whole physique, it could be a good idea to
hunt steering from a coach or skilled lifter, a minimal of to start with.
If you don’t have access to a coach, filming your self can be a cheap alternative
and reveal issues you may not really feel within the second.
It’s better to do 10 reps with excellent form at a light weight than one rep with unhealthy kind at a heavier weight.
In the long run, lifters who persist with consistent, high quality follow are those
who see actual progress.
As Soon As you’re able to get started with
a weight coaching program, hold the next ideas
in mind. You can simply use your physique weight for a lot of exercises
or use free weights, resistance bands, or other residence
health equipment to get outcomes. Have you ever appeared within the
mirror and thought, “It’s time for a change”?
Just keep in thoughts that correct type trumps utilizing heavy loads
at any value when curling. Hold your elbows pinned to your sides, and do not swing the barbell to get it shifting.
Strong hamstrings contribute to your total lower physique
energy, bettering your performance in sports, working, and even every day activities.
In addition, common overhead urgent helps improve posture, turning you from Quasimodo
to a more assured and upright you. As lengthy as you still hit your units over the course
of the week you’ll get the same development. It might be that
you’re here because of a extra gradual onset of belly fats.
A pre-puberty youngster should as an alternative work out to
enhance their neuromuscular system, meaning they’re training their muscle tissue to work better.
This can be accomplished utilizing bodyweight actions and unilateral coaching,
along with bettering their cardiovascular system using issues like HIIT or
sled work. Our beginner fitness center weight lifting routine consists of these movements in addition to some others.
Alright, to finish off the week and our full physique workout routine, we’ve obtained our ultimate isolation superset,
starting with calf raises.
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