Coach Kwanz, Canberra (2025)

08/12/2025

DAY 24 — The 10:1 Fibre Rule

One of the simplest food-label tools for better metabolic health.

The Rule:
For every 10g carbs → look for 1g fibre.

Higher fibre =
• Slower digestion
• Lower spikes
• Better appetite control
• Improved fat loss

Task:
Check 2 labels → comment “10:1 DONE.”

👉 Join the FREE Diabetes Challenge:
https://www.facebook.com/groups/830392049398041/?ref=share

— Coach Kwanz

08/12/2025

TRANSFORMATIONAL TUESDAY — Festive Edition 🎄

My transformation didn’t happen in perfect conditions.
It happened during stress, long workdays, and a body heading toward danger.

Christmas is coming — a season known for indulgence, overeating, sugar spikes, and “January will fix it” thinking.

But transformation happens because of discipline during noisy seasons, not quiet ones.

If you feel tired, stuck, or discouraged… you’re not alone.
And you’re not behind.

If I could rebuild my health from pre-diabetes to stability, in my 40s…
you can too.

👉 Join the FREE Diabetes Challenge:
https://www.facebook.com/groups/830392049398041/?ref=share

Let this season be the start of your comeback — not the pause button.

— Coach Kwanz
Fitness Trainer • Naturopathy Practitioner • Medical Diagnostic Sonographer
Bridging Science, Nature & Medicine

07/12/2025

Let’s welcome Mbongeni Ncube Sikhanyisiwe Behane Tolaa Baalee to the Coach Kwanz community — we’re excited to have you with us! 🎉🔥

07/12/2025

DAY 23 — Blood Sugar Buffering
A clinical yet practical tool every diabetic or pre-diabetic should know.

Most spikes happen not because of the food —
but because the body isn’t primed for it.

Today’s technique is foundational in metabolic health:

⭐ THE BLOOD SUGAR BUFFER

A simple pre-meal intervention that reduces glucose spikes.

Buffers include:

1️⃣ Protein first
2️⃣ Veggies/fibre first
3️⃣ 2–5 minutes of movement
4️⃣ Water + electrolytes

Clients feel a difference on DAY ONE.

Today’s task:
Choose one buffer before your next meal.

👉 Join the FREE Diabetes Challenge:
https://www.facebook.com/groups/830392049398041/?ref=share

— Coach Kwanz
(Fit40Pros Specialist | Diabetes Coach | Men’s Health Coach)

07/12/2025

MOTIVATIONAL MONDAY — Stoic Leadership Series
Zeno of Citium | Christmas Discipline

Zeno taught that our actions must reflect our values.

As we enter the festive season — a time known for indulgence and distractions — it is crucial to stay aligned with what truly matters.

Your health doesn’t take a holiday.
Your goals don’t take a holiday.
Your discipline doesn’t take a holiday.

This Christmas, let your values lead your choices, not cravings or pressure.

Stay intentional.
Stay anchored.
Stay aligned.

— Coach Kwanz
(Fit40Pros Specialist | Diabetes Coach | Men’s Health Coach)

07/12/2025

DAY 22 — The Glucose Gap Rule
Diabetes Awareness Challenge with Coach Kwanz

One of the most powerful habits for lowering blood sugar isn’t a supplement, a workout, or a diet…

It’s simply spacing your meals.

👉 Leave 3–4 hours between meals today.

Why this works:
✔ Your insulin stays lower
✔ Your cravings reduce
✔ Your hunger becomes more predictable
✔ Your energy stays stable
✔ Your body finally gets a chance to burn stored fat

When you graze or snack all day, insulin never drops —
and your blood sugar stays unstable.

TODAY’S TASK:
Pick one meal today and create a 3–4 hour “glucose gap” before the next one.

This is a small practice with a powerful metabolic effect.

Want to join the FREE Diabetes Challenge?
👉 https://www.facebook.com/groups/830392049398041/?ref=share

Share this with someone trying to stabilise their blood sugar.
— Coach Kwanz

Hashtags:

06/12/2025

✨ SPIRITUAL SUNDAY | Identity & Purpose

So many people feel lost today — not because they lack potential,
but because they’ve forgotten identity.

You are not your job.
You are not your mistakes.
You are not the labels others placed on you.
You are not even the version of yourself you outgrew.

Your identity is spiritual first.
And when the spirit is confused… the entire life becomes confused.

Today I want to remind you:

👉🏽 Purpose doesn’t start with what you do — it starts with who you are.
👉🏽 Clarity rises when distraction falls.
👉🏽 Your spirit leads, everything else follows.

Scripture says:

📖 Ephesians 2:10
“We are God’s workmanship… created for good works He prepared beforehand.”

That means you were designed intentionally.
Placed on earth intentionally.
Carrying gifts intentionally.
Your life is not random — it is purposeful.

Today’s Spiritual Alignment Practice:
🕊 Sit in silence for 5 minutes
📝 Ask God: “Who am I becoming?”
🧘🏽 Release the roles you’ve outgrown
🌱 Affirm: My identity is rooted in God, not circumstances.

When the identity stabilises, the purpose unlocks.
Walk boldly in who you were created to be.

Blessings,
— Coach Kwanz

06/12/2025

DAY 21 — Supplements Saturday | Diabetes Awareness Challenge

Today we focus on one of the most overlooked minerals in blood sugar balance: MAGNESIUM.

Many people with insulin resistance or prediabetes are low in magnesium — even when eating well.

Here’s how magnesium helps:
🟦 Improves insulin sensitivity
🟦 Reduces cravings
🟦 Supports better sleep (night glucose stability improves)
🟦 Helps muscles relax and reduces stress
🟦 Supports overall metabolic function

Today’s Challenge Task:
✔ Add ONE magnesium-rich food to your meals
• Spinach
• Nuts & seeds
• Avocado
• Oats
• Dark chocolate (70%+)
• Salmon
• Bananas

Small minerals. Big results.
Your body is an adaptive machine — support it daily.

— Coach Kwanz

CTA:
👉 Join the FREE Diabetes Awareness Challenge Community
https://www.facebook.com/groups/830392049398041/?ref=share

06/12/2025

🌶 SUPPLEMENTS SATURDAY — CINNAMON POWER
Your Smallest Daily Habit, Your Biggest Metabolic Advantage

Cinnamon is one of the most underrated natural tools for metabolic health — especially during December when sugar intake is at its highest.

Here’s why I love it:

🔥 Helps stabilise blood sugar
🔥 Supports insulin sensitivity
🔥 Reduces cravings
🔥 Smooths post-meal glucose spikes
🔥 Supports your metabolism naturally

A sprinkle in your tea, oats, smoothie, Herbalife shake, or even on fruit can make a serious difference.

Small habits create big health outcomes.
Choose your wellness intentionally — even during the festive season.

— Coach Kwanz
(Fit40Pros Specialist | Diabetes Coach | Men’s Health Coach)

05/12/2025

DAY 20 — Diabetes Awareness Challenge
THE CARB CURFEW RESET

One of the simplest ways to stabilise your blood sugar overnight?

👉 Stop eating carbohydrates 3 hours before bed.

Here’s what happens at night:
• Insulin sensitivity drops
• Metabolism slows
• Carbs digest slower
• Spikes are more likely
• Morning readings are affected

This ONE evening habit can help you:
✔ Reduce morning glucose
✔ Improve sleep
✔ Reduce cravings
✔ Support fat-burning
✔ Lower inflammation

TODAY’S ACTION:
⏳ No carbs after 7pm (or 3 hours before bed)
🥑 If hungry → protein or fats
💧 Water or herbal tea
📊 Watch your morning numbers improve

Drop “CARB CURFEW LOCKED IN” once done.

Join the FREE Diabetes Awareness Challenge:
👉 https://www.facebook.com/groups/830392049398041/?ref=share

— Coach Kwanz

04/12/2025

FITNESS FRIDAY — Master Your Goal Before You Start Your Workout

Most people struggle in fitness not because they’re lazy… but because their workouts don’t match their goals.

Before you pick up a dumbbell or step on a treadmill, ask yourself:

What am I training FOR?

Because the goal determines the method:

🏋🏽 Muscle Gain → Prioritise resistance training (progressive overload).
🔥 Fat Loss → Strength training + steady-state cardio + NEAT.
💪🏽 Strength → Low-rep, high-intensity compound lifts.
🩸 Blood Sugar Control → Walk or move for 10–15 minutes after meals.
🏃🏽‍♂ Endurance → Moderate-intensity cardio + pacing + intervals.
🧬 Longevity → Strength + walking + mobility.
⚡ Athleticism → Power, speed, and plyometrics.

Your workout is a tool — but it only works when used correctly.

Train with intention. Train with purpose. Train with clarity.
Your body will respond to the stimulus you consistently give it.

👉🏽 If you want help choosing the right workout for your goals, DM me “GOAL” and I’ll guide you.

04/12/2025

DAY 19 — Diabetes Awareness Challenge
THE “AWARENESS AUTOMATION” RESET

Most people don’t struggle because they don’t know what to do…
They struggle because they forget in the moment.

Today we focus on automation — tiny habits that run in the background and stabilise blood sugar without effort.

3 Habits to Automate Today:
🔹 Sip Before You Eat — 5–10 sips of water before any meal
🔹 Move After Meals — 2–5 minutes to reduce glucose spikes
🔹 Pause Before You Snack — 3 deep breaths to check if it's hunger or stress

Today’s Task:
Pick ONE trigger and commit to it all day.
Comment “DONE + Your Trigger” when finished.

Join the FREE Diabetes Challenge here:
👉 https://www.facebook.com/groups/830392049398041/?ref=share

— Coach Kwanz

Hashtags:

Coach Kwanz

08/12/2025

08/12/2025

07/12/2025

07/12/2025

07/12/2025

07/12/2025

06/12/2025

06/12/2025

06/12/2025

05/12/2025

04/12/2025

04/12/2025

Address

Website

Alerts

Shortcuts

Share

Category