Bronze Medalist Kigen On How Kenya Lost Steeplechase Dominance in Olympics

For the first time since 1984, a Kenyan did not stand tall as an Olympic champion in the 3,000m steeplechase in Tokyo 2020, Kenya’s Benjamin Kigen won the bronze medal. “To train without hurdles, and only see them during competition then expect medals is asking for a miracle,” – Benjamin Kigen Were it not for the two Olympic Games that Kenya boycotted in 1976 and 1980, the…
Read more
Work Outs

50 Extremely Effective Thigh Slimming Exercises (bodyweight)

Wanna strengthen and tone your thighs? Bookmark these 50 no-equipment thigh exercises to try for your next workout or whenever you need to shake things up! Squat Squat pulses Side-to-side squats Side squat to stand Relevé squats Relevé squat pulses Chair heel lifts Narrow…

Instant Pot Mac and Cheese

Instant pot mac and cheese is quick to throw together and is ready in just 15 minutes! We’ve also included 3 flavor variations for some fun twists on a classic family favorite comfort food! __________­⬇️⬇️⬇️⬇️ CLICK FOR RECIPE ⬇️⬇️⬇️⬇️…

Grammy Nominated Singer Etana Talks About Her New Album 'Pamoja' And Her Love For Africa

Jamaican singer Etana is a Grammy nominated artist who recently released a new 16 track album titled Pamoja inspired by Africa and most especially Kenya. She talks to The Sauce about the album, her love for the motherland and everything in between. Follow us on: Subscribe to Capital…
Read more