For the best user experience here it is necessary to enable JavaScript. Please click here on how to.

munyaka, Author at Bucketlist Adventures

Author: munyaka

munyaka 6th February 2020 0

Tilisi Run and Cycle

Whether you’ve just started running or you’re looking to freshen up your current routine, finding a new run route can be both exciting and daunting. We have taken that burden and got a nice route patched just here-novaa– at Tilisi Development at an Elevation of about 2,200m this is one of the best places to send your Kili Marathon training home.

Here is what we have done with the distances;

10 Kilometre.

15 Kilometre .


So where do we start off this exciting run and cycle? We will start off at the Tilisi Development,Rironi on the Nakuru highway.

Come and join Wakimbizi on this morning run.

To facilitate the run;

Run + Breakfast = KES 1,000
Terrain: Mixed Tarmack and Murram roads.
Assembly: 0630hrs
DIRECTIONS To Tilisi Development Google Pin:

For reservations contact 0729995059

munyaka 21st January 2020 0

Kahiti Hike & Why You Must Hike!

Njanuary is inching closer to the end and the hiking bug is just about to bite! It’s easy to dismiss hiking as something reserved for the super fit and adventurous. However, one of the greatest benefits of hiking is that it’s actually really accessible, inclusive and easy to do, regardless of your fitness levels. Oooh sijui I don’t have proper hiking gear! Nah!!!!! you don’t need fancy gear, and you don’t even need to travel very far from home to do it.

Our first hike is Kahiti Hike in Muranga county. This hike will be in the Aberdares which is one of the most vibrant mountain ecosystems in East Africa. There is a series of waterfalls and one of those waterfalls is Kahiti Waterfall that is accessed from Mwisho wa Raha Shopping Centre in Muranga. This is moderately difficult and suitable for both first time and veteran hikers.


Hiking outdoors has plenty of perks: nice views, fresh air, and the sounds and smells of nature. It’s good for you, too. Hiking is a powerful cardio workout that can:

  • Lower your risk of heart disease
  • Improve your blood pressure and blood sugar levels
  • Boost bone density, since walking is a weight-bearing exercise
  • Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs
  • Strengthen your core
  • Improve balance
  • Help control your weight
  • Boost your mood. Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety.

Being in nature is ingrained in our DNA, and we sometimes forget that. Book your slot to hike with us on the 8th Feb 2020


05:30 Hrs Pick-up from International Life House
06:00 Hrs Drive to Tuthu Village in Murang’a County, 2,192m ASL
09:30 Hrs Arrive at Deep Valley Lodge, Tuthu; change of clothes if necessary
10:00 Hrs Begin the Hike to Kahiti Water Falls at Mwisho wa Raha Shopping Center
12:30 Hrs Arrive at Kahiti Water Falls; Photography
13:30 Hrs Hike back to Tuthu Village
15:00 Hrs Stop Over and Photography at the scenic Water Intake Point near Mwisho wa Raha Shopping Center
15:30 Hrs Drive to Deep Valley Lodge, Tuthu to freshen up and Late Lunch.
18:00 Hrs Drive back to Nairobi


Citizen: KES 3,450
Residents: KES 4,450

Use MPESA Paybill 695596, Account Your Name
Confirmations: 0729 995 059


munyaka 20th January 2020 0

Kilimanjaro Marathon Preps

A good chunk of recreational runners the desire to do a marathon has always been about personal challenge. There are those who come out to test their own limits or prove to themselves that they can go the distance. Some foolishly been talked into by-I will tell you why foolishly someday. Some would like to lose weight, get healthier or raise awareness for a charity.

Kilimanjaro Marathon is right at the corner and preps are in proper gear! Conventional wisdom recommends that aspiring runners for a full marathon MUST run consistent base mileage for at least a year before embarking on a marathon training program.

One of the most common causes of injury is building weekly mileage too soon, too fast—so don’t underestimate the importance of consistently running week regularly before committing to training for a marathon. Running a few shorter races is an excellent way to prepare physically and mentally.

The Four Building Blocks of Marathon Training

The primary elements of marathon training are: 

  1. Base mileage. Build your weekly mileage over time, running three-to-five times per week.
  2. The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances.
  3. Speed work. Practice intervals and tempo runs to increase your cardio capacity.
  4. Rest and recovery. Adequate rest helps prevent injuries and mental burnout.


All races are marshalled, with traffic control and medics along the way.  

Sunday morning, the excitement around the event is enormous, with locals coming out to support the athletes.  The event finishes in the MoCu stadium, in Moshi – with music, food and lots of Kili lager available.


The atmosphere in Moshi over ‘race weekend’ is electric.  Can assure you of some awesome energy and vybe. Lots of places to explore including lots of restaurants and lively carbo-loading joints offering a full range of foods – from local fare including fantastic Indian, Italian and English menus. 

There are a good number of hotels in the area but book early as they get filled up over race weekend. We have awesome packages for this race! 22 SLOTS ONLY


munyaka 4th November 2019 0

Reason Why You Should Send Your Little Ones to Stepout Adventure Camp

One of the Sleeping Bandas Interiors

Many parents won’t allow their child to go on a school field trip or school outdoor education trip unless they are chaperoning, so it’s no surprise that those same parents may find the idea of sending their child to sleep-away camp incomprehensible. As a camp parent, you may get a shocked response from one of these “non-camp” parents. They may ask you things like, “How can you stand having your child away from you for so long?” or, “How will she survive without you?” or, “Isn’t he too young to go camping alone?” Or, they may comment, “I would never send my child away to camp for two weeks.” In all of these negative responses, there is an underlying criticism of your parenting.

If you find yourself in the awkward position of being criticized for the decision to send your young child to camp, you may want some extra “ammunition” to defend your decision. And, if you are never in the position of defending your camp decision, let this list remind you about just a few of the many reasons why you are being a great parent by sending your child to camp!

Experience Outdoor Childhood Fun and Adventure

You are giving your child the gift of magical childhood memories — dirt, adventure, story, and joke-filled days and nights spent with friends outdoors, under the stars, and around the campfire. These childhood memories will last forever.

“Our best childhood memories do not include adults.”

– Michael Thompson,

Going to camp has made most more independent and a much better people-person.

You are giving your child a break from the pressures and stress of competitive sports, school, and you. Forgive me if that offends, but I, too, am a well-meaning but over-involved parent who provides just a bit too much advice, feedback, and guidance to my children. Our kids need a break from our well-intentioned involvement in their lives.

Camping gets you unplugged. From a personal level, camp has helped me appreciate nature and the outdoors a lot more than I think I would have if I didn’t go. I can go without my phone or connection to social media awhile because camp has shown me that amazing stuff happens when you put your phone down and have a nice conversation with someone.

The bonding and friendships that happen at camp are different from those that occur at school and on sports teams. The intensity of living together and experiencing life together, without distractions, creates the ideal setting to form lifelong friendships and really get to know people well.

Psssst first time camping parent, your shy, quiet nine-year-old might come to Stepout Adventure camp not knowing a soul. A weeks later, he/she came will come home transformed. Blossoming. Made friends, learned a multitude of activities, felt safe, loved, confident, and happy — really, really happy. This is me to you.

To register for stepout Adventure camp, Click HERE

This article was originally published at http://sunshineparenting

munyaka 29th October 2019 0

Stepout Camping Lessons

The woods offer a special reprieve from daily life at the same time that they present unusual challenges, and it’s this combination that makes camping such a wonderful avenue of growth. Beyond the fun and fresh air, camping can teach teens and pre-teens valuable life lessons and a wide range of experiences opportunities for self-discovery, learning and physical and mental wellness.

  1. The unfortunate truth is that you need to be responsible for yourself at all times. This has always been the top if not second to none, lesson while camping.
  2. Camping builds and strengthens bonds. When you camp with friends, you rely on each other in ways that are important. If you’re hiking to your campsite for the night, the world is reduced to your campmates. Suddenly your tribe is small.
  3. The best conversations happen around that campfire. The conversations and interactions while camping often has a deeper, more playful, and more soulful timbre. You’re not distracted with the million banalities of life; you can focus on this night, this fire, this group of good people.
  4. Spend a few consecutive nights in nature, away from artificial sources of illumination, and you’ll find yourself reverting to the natural cycles of light. You’ll wake when the sun rises instead of when the alarm clock chimes. Without the artificial input of a thousand devices and the glare of a thousand light bulbs, you’ll find your circadian rhythm kicking in.

Camping shouldn’t be an unpleasurable or overwhelmingly uncomfortable experience, but you may have to face life without padded walls for a few hours. This is a good thing. The point isn’t to suffer, but your sleeping arrangements don’t need to include a memory-foam mattress. You may feel chilly, so step closer to the fire. You may not have your favorite snack on hand, so you’ll appreciate what you do have.

Go into the tiny discomforts with gratitude, and they’ll melt away by the light of the campfire.

The Activities Ground at the Camp

Click here for our next camping event.

munyaka 16th October 2019 2

Packing For Chalbi Desert Tour

So, we are headed out to Chalbi Desert this loooong Mashujaa weekend. This will most definitely be useful to the people that are tagging along for the North experience

We are putting this down so as you don’t get caught in the great outdoors unprepared. Here is what you would need to know or bring for a successful first desert tour/camping trip.

  1. Number one commandment of the desert: bring LOTS of your own drinking water. It’s extremely easy to accidentally get dehydrated. The general rule of thumb is to drink at least 3 litres of water a day, per person!

2. The sun rays that bounce off of sand can seriously damage your eyes. so please, it’s very important to bring polarized sunglasses with to Chalbi desert.

3. A bandana is a desert multi-use must-have. Use your bandana as a headband, face mask, camp flag

4. When it comes to clothes, choose lightweight fabrics that are moisture-wicking so you can reuse the same top and bottoms a few times

5. Plan to be selective with your personal care items and bring only the basic necessities:

  • Toilet paper
  • Sunscreen
  • Lip balm with SPF
  • Bug spray and itch-relief (like topical antihistamine)
  • Hand sanitizer
  • First aid kit
  • Toiletry kit (with a toothbrush, toothpaste, hairbrush, soap etc.)
  • Prescription medications you need to take
  • Painkillers

One of the best things about camping is spending uninterrupted quality time with friends without the common high-tech distractions. Maximize the fun with these things:

  • Binoculars
  • Camera
  • Travel-sized board games
  • Playing cards

What to wear to the desert:

Stay cool and dry with clothing that is synthetic, quick-dry or moisture-wicking. A hat and sunglasses are excellent ideas. Pants are good to protect your legs if you’re prone to sunburning.

Pro tip: wear a wet bandana around your neck when hiking in the intense heat.

What NOT to take to Chalbi Desert:

1) Jeans – Don’t encumber yourself with stiff, inhibiting jeans! Denim and hiking don’t mix well.
2) Jewellery/ Nice clothing – There’s no need to impress on an adventure like this one.
3) Unnecessary electronics – You definitely will not need your fancy laptop, x box or ipad while you’re in Chalbi Desert.
4) Your whole kitchen


munyaka 30th September 2019 0

Reaping The Advantages Of Recreational Running

The other day someone asked me what I gain by waking up early in the AM to just run like a night runner ok morning runner trihihihi well the thing is, my first induction in this running like a mad man business was afew months ago! I had gone out to map the escarpment madness route( another ESCARPMENT MADNESS edition is coming up) I was pushed and did a whole 14K I came back to the base camp crawling, driving back to Nairobi for the first time in years my foot was light on the gas pedal, reason… thighs were on fire!

Thereafter I decided to start off running at my own pace every morning. Run fun or leisure, rather than competitive this way I pace up steadily and easily handle without chasing my last breath. (But theres this group of Humans called Wakimbizi! apana refugees) ……….. woi! (Si they can pressurize you for no reason, you wake up on a monday morning at 5AM to do your routine once you are done, you check out the leader board you see a human has clocked 35KM already sasa hii mutu kufika end of week si he/she would have clocked over 150KM of running helter Skelter- Let me use this phrase here, aint used it in over 2 decades.

The thing is, people know they should exercise. Everyone knows you have to take care of your body. Unfortunately, knowing is not enough. You have to get your kerea off the couch and start doing.

Below are just a handful of the benefits that you can gain from recreational running:

  • Promotes a healthy lifestyle and can help reduce weight gain.
  • Reduces stress and mental fatigue.
  • Refreshes both your body and mind.
  • Improves endurance, strength, flexibility and tones the body.
  • Leads to social benefits with other individuals.
  • Boosts body immunity to illness. …
  • You can target a run that you can handle.

Running Clubs

Running is easy, fun and free. Actually, The hardest part about running is actually getting started once you get started all you need is motivation. Having a running buddy or joining a running group helps give you the inspiration you need to keep going. There are a good number of running clubs out here depending on your locality- If you’re considering entering the running scene checkout this clubs that came top of my head

  1. Team Wakimbizi
  2. Urban Swaras
  3. Nairobi Hash House Harriers
  4. Mara Runners Club
  5. Thompson Falls Athletic Club
  6. Chepkero Athletic Club
  7. Karura Forest Runners
Njoki in Action


munyaka 23rd September 2019 0

Lamu Mashujaa Getaway

This Mashujaa long weekend, we are doing it the Shujaa way!

We are going to a peaceful tropical Island. LAMU. A place whose history is mysterious and fascinating. The endless beaches, the medeval old stone town, tiny villages among coconut and mango plantations…..Town that dates back to as far as 12th century speaks to the heart and soul!


Touch down at the Manda Airport. Check in at Amu House! A real swahili house with a fascinating atmosphere, in a stunning island. This traditional Swahili home has been transformed into something else. We’ll have dinner at select restaurants near the house/ order dinner at the house.

After dinner, we head out to the Floating Bar. A wooden pontoon supported by 250 plastic drums and floating in the channel between Lamu Town and Shela.


We get to explore islands within the island. Be warned, the charm of the island is its natural beauty: coral atolls, mangrove forests, remote archipelagos, and secluded lagoons. and the white sandy beaches breath taking to say the least.

Takwa ruins ( it’s accessible from 9-11am depending on the tide) This is a little heaven, carry your cameras.

Manda toto island.

Shela beach ( this is a safe place to have lunch)
Pack some bikinis
Get back to the house and freshen up for the night party.
There is a bar 200m from the house ( prestine) or rather head out to floating bar and make merry 😂😂


After breakfast, pack your day pack and hop in a dhow.
Full day exploration. To Kipungani island. It’s a private beach.
Lunch will be served by the shores. Be ready to enjoy seafood.
Watch the sunset on your way back.

Our last day
After breakfast, those who would wish to try out the donkey riding have a chance before catching our flights back to the city.

What Is Included In The Package

Return Flights
Accommodation – sharing on B&B
Day 2 boat rides and Takwa park fees.
Day 3 excursions plus lunch.

Lunch and dinners (except day 3 lunch)
Boat rides to floating bar.
Charges: KES 33,500

Make payments via MPESA
Paybill, Business Number 695596, Account no: Your name
Confirmations and queries MUST be confirmed with 0725 157 834 0757628532 | [email protected]

munyaka 17th September 2019 0


Date 21st September 2019
Difficulty: Moderate

The Aberdares is one of the most vibrant mountain ecosystems in East Africa. While the upper moorland is well explored, the lower montane forest remains a mystery. On the Muranga side of Southern Aberdares is a series of waterfalls. One of these waterfalls is Kahiti accessed from Mwisho wa Raha Shopping Centre in Muranga. The hike to the waterfall is of moderate difficulty and suitable for both first time and veteran hikers.


05:30 Hrs Pick-up from International Life House
06:00 Hrs Drive to Tuthu Village in Murang’a County, 2,192m ASL
09:30 Hrs Arrive at Deep Valley Lodge, Tuthu; change of clothes if necessary
10:00 Hrs Begin the Hike to Kahiti Water Falls at Mwisho wa Raha Shopping Center
12:30 Hrs Arrive at Kahiti Water Falls; Photography
13:30 Hrs Hike back to Tuthu Village
15:00 Hrs Stop Over and Photography at the scenic Water Intake Point near Mwisho wa Raha Shopping Center
15:30 Hrs Drive to Deep Valley Lodge, Tuthu to freshen up and Late Lunch.
18:00 Hrs Drive back to Nairobi


Citizen: KES 3,450
Residents: KES 4,450

1. Proper Comfortable hiking boots with good grip
2. Rain Coat and Rain trouser
3. Powerful Whistle
4. Emergency Safety kit (Evacuation card, personal first aid items, matchbox)
5. Water (At least 3 litres)
6. Mkeka hat or sun screen
7. Jacket
8. Sunglasses
9. Snacks& Refreshments
10. Day Pack Bag

Use MPESA Paybill 695596, Account Your Name
Confirmations: 0729 995 059

munyaka 10th September 2019 0

The Bittersweet Escarpment Madness Experience

The paved roads of the usual running spots in the city can become monotonous for experienced runners or even recreational runners, so a growing interest in trail running is not at all suprising. Last weekend we took the ridges and the riftvalley escarpment by surprise!

The saying goes: ‘If you want to run, run a mile. If you want to experience a different life, run a marathon. We say, If you want to talk to your faith, run an Escarpment Madness’. Well, faith(s) were talked to this weekend at the EscarpmentMadness especially the chaps that did 30KM. To put it in perspective, road running is for realists. Run a marathon, a half or a 10k and you’re competing against a clock. You’re trying to get your body to run as efficiently as possible for the shortest amount of time possible. Trail running, however, is something entirely different. 70 plus runners braved the cold weather and afew minutes past 8;00AM madness started.


Ms Orangi at the finish line……………..

……………………….Had just climbed do Mt. Kilimanjaro then you signed up for the madness. Then you realize there’s no going back… I mean, it’s a Sunday, woke up at 4.30 and I’m at Kinungi 😁😁… But good thing is that there’s nothing as refreshing as conquering a challenge… Especially when you know you ain’t the only one who loves this ‘sport’ called running… And when you know there’s others who signed up for the same race, so the trail won’t be lonely 🙂… Oh, and that huge gratifying medal at the finish line!!

It was gruesome but very satisfying. Thanks to the organizers for keeping us upbeat! Thanks for a great experience. 🙂 M. Orangi

When the shocker appears………take a deep breathe E.V.E
Juma and Isaac

……………………..Escarpment Madness Trail run 2019 was a master shocker to many. It wasn’t the normal trail run many recreational runners are used to due to the several steep hills participants had to literally climb. The chilly weather and great support along the routes by the organizers made the tough rough terrain bearable. This was my toughest run ever and I’m glad I crossed the finish line after 2 hours and 26 minutes having done 20kms.Kudos to the organizers and it’s a route worth trying again! Edwin Odira

Njoki Kimani in action at the Escarpment Madness

…………………It was that day that Imms Wanji suggested that hills would be calling some of us by name but shock on us we were the ones who were humbled and called every one of them by the names bestowed on them by the team at Bucketlist Adventures. I won’t say I didn’t have fun despite the challenge. I did. The support team was the other reason I hacked Stage 3 and 4. One support team member there is no song he didn’t sing from the top of his mind throughout those uphills. Thie Ūkiumaga….Ndaiga uthie Ūkiumaga to Haha ni Gûte into Swahili and back to Tuthie na mbere hanini hanini muthenya uyu niuguthira.

Statements like,”Gutire thina utathiraga ona uyu no uguthira(no problem is permanent even this one will end) made me laugh a good one.It was necessary for that altitude of about 2500+ to be beaten. I was blessed by their company until they allowed me to break away.

No human is limited if we successfully tackled this. The human spirit is amazing and this just gives me the power to believe anything coming after this can never be too tuff. Njoki Kimani

With this experience under participant’s belt, we can be sure a good number is game for another run, you know what? If you really want to connect with your body, nature and your fellow runners, there really is nothing like the Escarpment Madness. So need to try out? Click here for the Escarpment Madness 2.0