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...
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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 & ...
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.
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...
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...
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
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)
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 ...
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 ..
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...
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...
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...
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...
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...
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...
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...
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...
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...
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. |...
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...
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