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Fitness By Janet

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Fitness By Janet

I help women in their Health and wellness goals through sustainable healthy lifestyle changes.

15/09/2025

𝗪𝗘𝗟𝗟𝗡𝗘𝗦𝗦 𝗕𝗢𝗢𝗧𝗖𝗔𝗠𝗣 𝗟𝗔𝗨𝗡𝗖𝗛𝗘𝗗!

Friday marked the official start of our 8-Week Wellness Bootcamp—and what a success it was! 🎉

We had an amazing 2 hours together where:

✅ Clients met each other for the first time and bonded
✅ We went through the program guidelines and expectations
✅ Everyone had the chance to ask questions and get clarity.

For years, I’ve done inductions virtually—but this physical session reminded me of one thing: in-person connection builds commitment, accountability, and results.

💡 Highlights from the Induction:

My good 𝗳𝗿𝗶𝗲𝗻𝗱 & 𝗹𝗮𝘄𝘆𝗲𝗿 guided us through the 𝗖𝗼𝗮𝗰𝗵–𝗖𝗹𝗶𝗲𝗻𝘁 𝗔𝗴𝗿𝗲𝗲𝗺𝗲𝗻𝘁 —so we start this journey with clarity and respect.

Our 𝗽𝘀𝘆𝗰𝗵𝗼𝗹𝗼𝗴𝗶𝘀𝘁 shared how stress impacts health and will be walking with clients to develop healthy stress-management tools.
And of course… we laughed, we learned, and even shared some fears.

What clients said after the session:

👉 “You mean this bootcamp is this serious?”

👉 “This is so professional and enlightening.”

👉 “This program is grossly undercharged!”

👉 “I am so scared of this journey…”

👉 “Can we meet more in person?”

I made sure they left knowing that for the next 8 weeks—they have my full support. We’re in this together.

I’m deeply grateful for such a successful launch. Season 2 is coming February 2026, God willing.

But in the meantime, 🚨

🔥 REGISTRATION IS NOW OPEN 🔥

for my October Body Transformation Programs:

𝟰𝟬 𝗗𝗮𝘆𝘀 𝗧𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 → 𝗹𝗼𝘀𝗲 𝟲–𝟴 𝗸𝗴𝘀

𝟲𝟬 𝗗𝗮𝘆𝘀 𝗧𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 → 𝗹𝗼𝘀𝗲 𝟴–𝟭𝟱 𝗸𝗴𝘀

December is around the corner—office dinners and parties start in November.
Imagine showing up with confidence, looking and feeling your best.

💌 If you’re ready to transform, drop a comment “I WANT IN” and I’ll inbox you the details.

22/05/2025

𝗚𝘂𝘁 𝗥𝗲𝘀𝗲𝘁 𝗳𝗼𝗿 𝗪𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀

Final Phase

𝗣𝗛𝗔𝗦𝗘 𝟯 – 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛𝗘𝗡 & 𝗦𝗨𝗦𝗧𝗔𝗜𝗡: 𝗪𝗵𝗲𝗿𝗲 𝗙𝗮𝘁 𝗟𝗼𝘀𝘀 𝗕𝗲𝗰𝗼𝗺𝗲𝘀 𝗣𝗲𝗿𝗺𝗮𝗻𝗲𝗻𝘁

This is the phase most women never reach — and that’s exactly why they regain the weight.

You’ve done the work:
~ Reset your gut
~ Rebalanced your hormones
~ Started burning fat more efficiently

Now it’s time to lock in those results.

Phase 3 is not about pushing harder — it's about aligning smarter.

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝗶𝗻 𝘁𝗵𝗶𝘀 𝗽𝗵𝗮𝘀𝗲:

𝟭. 𝗥𝗲𝘄𝗶𝗿𝗲 𝗬𝗼𝘂𝗿 𝗠𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰 𝗕𝗮𝘀𝗲𝗹𝗶𝗻𝗲
Your body now learns to prefer fat as fuel.
We do this through smart strength training, nutrient timing, and metabolic conditioning.
Muscle is now your metabolic bank account — and we’re growing it.

𝟮. 𝗘𝗮𝘁 𝘁𝗼 𝗦𝘂𝘀𝘁𝗮𝗶𝗻, 𝗡𝗼𝘁 𝗝𝘂𝘀𝘁 𝗦𝗵𝗿𝗶𝗻𝗸
No more extreme diets.
We balance insulin, cortisol, and leptin through protein-rich meals, carb cycling, and blood sugar stability. Food becomes fuel, not fear.

𝟯. 𝗣𝗿𝗼𝘁𝗲𝗰𝘁 𝘁𝗵𝗲 𝗚𝘂𝘁 𝗬𝗼𝘂’𝘃𝗲 𝗛𝗲𝗮𝗹𝗲𝗱
The gut is now strong — let’s keep it that way. That means daily fibre, fermented foods, anti-inflammatory choices, and reducing anything that inflames or bloats.

𝟰. 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗮𝘀 𝗠𝘂𝗰𝗵 𝗮𝘀 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁
Transformation doesn’t just happen in the gym — it happens when you sleep, breathe, and pause.
We dial in:
~ Deep rest
~ Nervous system resets
~ Boundaries that protect your peace

𝟱. 𝗜𝗱𝗲𝗻𝘁𝗶𝘁𝘆 𝗦𝗵𝗶𝗳𝘁 = 𝗟𝗮𝘀𝘁𝗶𝗻𝗴 𝗖𝗵𝗮𝗻𝗴𝗲

This is where you stop trying to lose weight. You become a woman who lives in a body that is:
~ Strong
~ Stable
~ Healthy
~ Confident
You’ve transformed. Now we make it last.

This is the final phase of my Body Transformation Program — and it’s where true sustainability lives.

That marks the end of a Gut Reset guideline, that will help you lose weight, keep it off and live in a healthy body!

Drop a 👍 so that I know that this was helpful and that you will try it!

19/05/2025

𝐁𝐥𝐨𝐚𝐭𝐢𝐧𝐠. 𝐂𝐫𝐚𝐯𝐢𝐧𝐠𝐬. 𝐒𝐭𝐮𝐛𝐛𝐨𝐫𝐧 𝐛𝐞𝐥𝐥𝐲 𝐟𝐚𝐭. 𝐋𝐨𝐰 𝐞𝐧𝐞𝐫𝐠𝐲. 𝐁𝐫𝐚𝐢𝐧 𝐟𝐨𝐠.

If you’re a 𝐰𝐨𝐦𝐚𝐧 𝐨𝐯𝐞𝐫 𝟒𝟎, chances are you’ve tried everything to lose weight — yet your body just won’t cooperate.

𝐖𝐡𝐚𝐭 𝐢𝐟 𝐭𝐡𝐞 𝐫𝐞𝐚𝐥 𝐢𝐬𝐬𝐮𝐞 𝐢𝐬𝐧’𝐭 𝐲𝐨𝐮𝐫 𝐰𝐢𝐥𝐥𝐩𝐨𝐰𝐞𝐫… 𝐛𝐮𝐭 𝐲𝐨𝐮𝐫 𝐠𝐮𝐭?

Let me introduce you to my 𝟑-𝐏𝐡𝐚𝐬𝐞 𝐆𝐮𝐭 𝐑𝐞𝐬𝐞𝐭 𝐒𝐲𝐬𝐭𝐞𝐦 — a cornerstone of my 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 that has helped dozens of women go from 𝐛𝐥𝐨𝐚𝐭𝐞𝐝 𝐚𝐧𝐝 𝐟𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐞𝐝 𝐭𝐨 𝐞𝐧𝐞𝐫𝐠𝐢𝐳𝐞𝐝, 𝐥𝐞𝐚𝐧, 𝐚𝐧𝐝 𝐢𝐧 𝐜𝐨𝐧𝐭𝐫𝐨𝐥.

𝐖𝐇𝐘 𝐆𝐔𝐓 𝐇𝐄𝐀𝐋𝐓𝐇 𝐌𝐀𝐓𝐓𝐄𝐑𝐒 𝐅𝐎𝐑 𝐅𝐀𝐓 𝐋𝐎𝐒𝐒:

Your gut and hormones are deeply connected.

A 𝐝𝐚𝐦𝐚𝐠𝐞𝐝 𝐠𝐮𝐭 can lead to 𝐢𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐢𝐨𝐧, 𝐢𝐧𝐬𝐮𝐥𝐢𝐧 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞, 𝐚𝐧𝐝 𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧 𝐝𝐨𝐦𝐢𝐧𝐚𝐧𝐜𝐞 — all of which block fat loss.

It also messes with your hunger cues, keeps you craving sugar, and disrupts your sleep.

That’s why Week 1 of my program is NOT about counting calories…

It’s about healing from the inside out.

𝐌𝐘 𝟑 𝐏𝐇𝐀𝐒𝐄𝐒:

~ Phase 1: Cleanse and calm the gut
~ Phase 2: Rebuild and Rebalance the Microbiome
~ Phase 3: Strengthen and Sustain

Most women over 40 are trying to fix their weight from the outside!

But real change starts from within.

Want to feel less bloated, more energized, and finally lose stubborn fat without starving or overtraining?

Please keep it here, in the next few day we will go through a gut reset that will not only help you lose weight and keep it off but also improve your health!

𝐏𝐚𝐫𝐭 𝟐 - 𝐏𝐡𝐚𝐬𝐞 𝟏

18/05/2025

𝗙𝗮𝗺𝗶𝗹𝘆 𝗗𝗮𝘆. 𝗘𝗮𝘁𝗶𝗻𝗴 𝗢𝘂𝘁 𝗗𝗮𝘆. 𝗖𝗵𝗲𝗮𝘁 𝗗𝗮𝘆? 𝗢𝗿 𝗙𝗮𝘁-𝗟𝗼𝘀𝘀-𝗙𝗿𝗶𝗲𝗻𝗱𝗹𝘆 𝗥𝗲𝘀𝗲𝘁?

For many, Sunday is the day all healthy habits go out the window.
But if you're a woman over 40 trying to lose fat, every Sunday is also an opportunity.

Here are 𝟱 𝗦𝗺𝗮𝗿𝘁 𝗦𝘂𝗻𝗱𝗮𝘆 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 to enjoy the day without sabotaging your progress:

𝟭. 𝗦𝘁𝗮𝗿𝘁 𝗪𝗶𝘁𝗵 𝗮 𝗣𝗿𝗼𝘁𝗲𝗶𝗻-𝗣𝗼𝘄𝗲𝗿𝗲𝗱 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁

Don’t "save calories" for later. Skipping breakfast can backfire. Fuel up with 30–40g of protein early—it keeps cravings and overeating in check.

Have a ¼ of your filled with some good size chicken (above 100g), minced beef, Chicken gizzards, Hardboiled eggs... you get the drift. And if you are a plant based girlie, this still stands, ¼ plate has your beans, lentils, chick peas.

𝟮. 𝗛𝘆𝗱𝗿𝗮𝘁𝗲 𝗟𝗶𝗸𝗲 𝗮 𝗕𝗼𝘀𝘀 𝗕𝗲𝗳𝗼𝗿𝗲 𝗛𝗲𝗮𝗱𝗶𝗻𝗴 𝗢𝘂𝘁

Drink a big glass or two of water first thing in the morning when you wake up and a glass or two 30 minutes before your meals especially if you’re eating out.

It curbs false hunger and helps with portion control.

𝟯. 𝗨𝘀𝗲 𝘁𝗵𝗲 𝟭-𝟭-𝟭 𝗥𝘂𝗹𝗲 𝗮𝘁 𝗥𝗲𝘀𝘁𝗮𝘂𝗿𝗮𝗻𝘁𝘀

Pick 1 indulgent item (like dessert or fries) /Pilau /ugali/ Mukimo but keep the rest balanced:

1 protein + 1 fiber-rich veg = satisfaction without the bloat.

𝟰. 𝗪𝗮𝗹𝗸 𝗶𝘁 𝗢𝘂𝘁 𝘄𝗶𝘁𝗵 𝗙𝗮𝗺𝗶𝗹𝘆

Make movement part of the fun—post-lunch walks, active games, or even 15 minutes of dancing in the living room or in the open space. It supports digestion and burns calories.

𝟱. 𝗥𝗲𝗳𝗿𝗮𝗺𝗲 “𝗖𝗵𝗲𝗮𝘁 𝗗𝗮𝘆” 𝗮𝘀 “𝗖𝗵𝗼𝗶𝗰𝗲 𝗗𝗮𝘆”

You’re not cheating—you’re choosing what serves your long-term goals and your joy.

Mindset shift = major power move.

You can enjoy Sundays and still make progress. It’s not about restriction. It’s about strategy.

Which one of these are you trying this Sunday?

Address

24389
Nairobi
00502

Opening Hours

Monday	08:00 - 06:00
Tuesday	08:00 - 06:00
Wednesday	08:00 - 06:00
Thursday	08:00 - 06:00
Friday	08:00 - 06:00
Saturday	07:30 - 06:00

Telephone

+254720593846

Website

http://www.pambohbyjanet.com/

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Beauty Redefined!

Pamboh by Janet endeavors to achieve beauty from the inside out. We call it beauty redefined. For us to achieve a desirable daily look we need to have taken good care of our bodies by good nutrition, stress management, incorporating physical activities and above all loving ourselves!

Make up is not just imputing high-end products on the face but rather taking care of the face for the high end products.