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 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 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 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
- 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 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...
Alistaire Nzekio
- Feb 11, 2019
- 3 min
3 rules that is key to building muscle.
Let me start by saying that there isn't any "right" way of working out, everyone responds to fitness differently and therefore whatever...
Alistaire Nzekio
- Jan 28, 2019
- 2 min
How to resume your fitness journey after a long break!
Your are not feeling well, it is cold outside, you just got an injury or you are simply sick with a flu or cold. Whatever the reason, we...
Alistaire Nzekio
- Jan 23, 2019
- 2 min
Muscular Imbalances!
Many of us are walking around with muscle imbalances that are potential cause of injury. It is easy to aim for a better waistline, losing...
Alistaire Nzekio
- Jan 16, 2019
- 2 min
Exercise Supplements?
The quick big answer to this question is a giant MAYBE, but why? The research: The supplement industry has a huge bias when it comes to...
Alistaire Nzekio
- Mar 26, 2018
- 2 min
New to this? what to expect from your journey, program, and most important, YOU!
New to Working Out? Here’s What to Expect If this is the first time you are working out, welcome! We are glad that you have decided to...
Alistaire Nzekio
- Mar 19, 2018
- 1 min
H2O...How much do you really need?
I am sure we have all heard the recommendation, “Drink eight-8 ounce glasses of water a day.” For some, this may very well be the case....
Alistaire Nzekio
- Mar 19, 2018
- 2 min
Getting old is NATURAL, Being old is a CHOICE, What is your choice?
Getting Old Is Natural, Being Old Is A Choice I mean let's face it, I'm getting old YOU are getting old and if you reading this you...
Alistaire Nzekio
- Mar 12, 2018
- 2 min
How to set, track, and monitor your progress parameters to maximize your "result success".
What ever your goal is, from weight loss to fat loss to exercise performance, YOU need to be able to track how you are doing...
Alistaire Nzekio
- Jan 15, 2018
- 2 min
What to do if you get injured or if something doesn't seem right?
The moment you take your first step towards your fitness journey, injury becomes much more a reality and let me tell you, it can be...
Alistaire Nzekio
- Dec 18, 2017
- 2 min
Alcohol and YOUR! Fitness
Alcohol and YOUR! Fitness Who doesn't like alcohol? you? good for you, but if you are like me, I love it. Unfortunately I am also in...
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