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    How to maintain your fitness if injured or physically compromised.
    Alistaire Nzekio
    • Jul 10, 2019
    • 3 min

    How to maintain your fitness if injured or physically compromised.

    Know that an injury or a change in your physical abilities WILL affect PERFORMANCE & GOALS, then change expectations / MINDSET...
    0 comments
    Running and how to improve on it (Minus the diet).
    Alistaire Nzekio
    • Jun 19, 2019
    • 3 min

    Running and how to improve on it (Minus the diet).

    Walking during long runs is actually OK! and recommended. Your shoes, MATTERS! Strength Training is a MUST! Sprints is a MUST! Stretch & ...
    0 comments
    Your DIET!?
    Alistaire Nzekio
    • Jun 12, 2019
    • 3 min

    Your DIET!?

    Focus on real foods, whole foods, mostly prepared at home if possible. Consume or add as much green vegetables to all your meals, everyday.
    0 comments
    Tips for incorporating functional stretches into your day.
    Alistaire Nzekio
    • Jun 3, 2019
    • 2 min

    Tips for incorporating functional stretches into your day.

    FACT: Most joint pain is due to lack of flexibility or limited range of motion. A joint needs STABILITY in order to have the MOBILITY to...
    0 comments
    Tips for eating at a buffet.
    Alistaire Nzekio
    • May 22, 2019
    • 2 min

    Tips for eating at a buffet.

    FACT: There is a primal subconscious competitiveness when we are around available food with others around. Our brain switches mentality...
    0 comments
    Workout Snippet! (Chest | Biceps)
    Alistaire Nzekio
    • May 20, 2019
    • 1 min

    Workout Snippet! (Chest | Biceps)

    As usual, always check with your health professionals if the exercises below are safe for you to perform. Follow the snippet at your own ris
    0 comments
    Baked chicken recipe, a meal prep idea.
    Alistaire Nzekio
    • May 15, 2019
    • 1 min

    Baked chicken recipe, a meal prep idea.

    Meal prep doesn't have to be such a chore, chicken is one dish cook-able in bulk, and easily refrigerated (stored)
    0 comments
    You don't NEED to lift heavy to build muscle.
    Alistaire Nzekio
    • May 8, 2019
    • 2 min

    You don't NEED to lift heavy to build muscle.

    2 main pathways drive muscle growth: Mechanical Tension (how heavy a load) & Metabolic Stress (how long can it go). And each NEED to ...
    0 comments
    Workout Snippet! (Back | Triceps)
    Alistaire Nzekio
    • May 6, 2019
    • 1 min

    Workout Snippet! (Back | Triceps)

    Set 1 Triceps push ups x 10 Lawn Mower x 10 per side Full Man makers x 10 total (with dumbbells) Triceps push ups w/ 1 leg raised (5 reps ..
    0 comments
    Your obsession with weight loss and why you should stop!
    Alistaire Nzekio
    • May 1, 2019
    • 2 min

    Your obsession with weight loss and why you should stop!

    Being in this career field of fitness the number one goal on everyone's lips is to lose weight, is that you? if so, I don't think you...
    0 comments
    Change your perception first?
    Alistaire Nzekio
    • Apr 22, 2019
    • 2 min

    Change your perception first?

    Exercising is not easy, it requires a ton of discipline and consistency, furthermore it demands a lot of patience as it takes time for...
    0 comments
    My Chicken Cutlet recipe.
    Alistaire Nzekio
    • Apr 17, 2019
    • 1 min

    My Chicken Cutlet recipe.

    6 chicken breasts 2 eggs Italian style bread crumbs (seasonings included) Flatten chicken so it is tender (tenderize the chicken) Whisk...
    0 comments
    how you SLEEPIN!?
    Alistaire Nzekio
    • Apr 15, 2019
    • 2 min

    how you SLEEPIN!?

    YOU MUST SLEEP IN ORDER FOR EXERCISE TO WORK! Yep, without adequate sleep, progress is sloooooow, either non existent and at times...
    0 comments
    What to do after a day/night of binge eating?
    Alistaire Nzekio
    • Apr 1, 2019
    • 2 min

    What to do after a day/night of binge eating?

    Food is heavily tied to our emotions and the saying "having a good relationship with food" holds strongly true. Our view & perception of...
    0 comments
    The downfall of being consistent with exercise.
    Alistaire Nzekio
    • Mar 25, 2019
    • 3 min

    The downfall of being consistent with exercise.

    You hear it everywhere, on TV, social media, from your health professionals, from me! "EXERCISE consistently". However, their is a double...
    0 comments
    Cheat meal? cheat day? cautionary tale?
    Alistaire Nzekio
    • Mar 13, 2019
    • 2 min

    Cheat meal? cheat day? cautionary tale?

    ​Cheat meal? Cheat day? Cautionary tale? Let's begin by defining what a cheat meal is, quick and simple it is a meal that is not...
    0 comments
    A closer look to 250 calories!
    Alistaire Nzekio
    • Mar 11, 2019
    • 1 min

    A closer look to 250 calories!

    Here is what roughly 250 calories could look like: Apple & peanut butter. 1 Apple | 1 table spoon of peanut butter. 2 big bananas 9 oz of...
    0 comments
    3 steps to improved flexibility while sitting.
    Alistaire Nzekio
    • Mar 6, 2019
    • 1 min

    3 steps to improved flexibility while sitting.

    Unfortunately we spend most of our waking days siting down, in your car, at your desk, at lunch, at home etc... Over time, your hip...
    0 comments
    Back / triceps workout! (gym access required)
    Alistaire Nzekio
    • Mar 4, 2019
    • 1 min

    Back / triceps workout! (gym access required)

    NOTE: click on the exercises for the YouTube video demonstration. | Difficulty: intermediate | Always start with dynamic stretches. |...
    0 comments
    Understanding Proprioception
    Alistaire Nzekio
    • Feb 27, 2019
    • 2 min

    Understanding Proprioception

    Proprioception is your body's ability to not only understand its position in time and space but to also properly control it. It is...
    0 comments
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