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How to resume your fitness journey after a long break!

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 all have had "pauses" in our fitness journey, and the prodigal return isn't always glamorous, in fact it is quite annoying and at times scary. How to ease back on track in the most effective manner possible? Take a deep breath?: Don't mentally crucify yourself for falling off the wagon, it happens, that is why it is called a fitness journey

Muscular Imbalances!

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 weight and etc... these are the main reasons why someone grabs a gym membership or works out. But functionality should be your number one goal as it helps minimize injury, with injury comes goal disaster! who wants that? What is it?: Every joint in your body is surrounded by muscles, responsible for your movement. If the muscle on one side

Exercise Supplements?

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 their research, they mostly use a small sample group comprised mainly of young healthy men, they hardly entertain women, middle aged & older adults. Furthermore their sample size and time frames are too small for the research to be considered "definitive results". A lot of the ingredients have not even been tested to see how they react with o

Why you should not fear red meat?

Alistaire Nzekio

Jan 7, 2019
1 min

Why you should not fear red meat?

First let me start by saying that "red meat" is all meat that is red when raw and not white when cooked. Yes it sounds silly but according to the above definition, lamb, rabbit, duck, beef, and most mammals fall under red meat category. The research: A lot of the info surrounding the red meat scare are usually drawn from the media, which are known to misinterpret observational research (it makes for better headlines & ratings), but quite frankly there just inst enough experim

Just ate yet still hungry?

Alistaire Nzekio

Mar 26, 2018
1 min

Just ate yet still hungry?

OK so a few reasons may cause you to feel hungry still, even after having that big dinner, let's break down the most common ones. You ate too fast: There is a delay for your stomach letting you know it is full, so it is important you slow down when you eat. Savor it, enjoy the tastes, the smells and all the other glories a great meal has to offer, or better yet, engage in a meaningful conversation during your meal time, make a phone call, eat with the family etc... That will

New to this? what to expect from your journey, program, and most important, YOU!

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 make this decision. Unfortunately, due to what we see on commercials and in the media, there are a few things that you may be expecting to happen. We will set the record straight for you so that you are prepared with the proper tools to achieve success in your expedition. Know Your Thresholds The human body is a wonderful thing, but we can on

Getting old is NATURAL, Being old is a CHOICE, What is your choice?

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 probably ARE old, EVERYONE is getting old, that is an inevitable process of nature similar to birth. The difference comes down to one's mental perception of not only themselves but that of their bodies. Allow me to explain. We live in a society where youth is extremely revered and the term "aged" is classified or set aside. Consequently, we react

How to set, track, and monitor your progress parameters to maximize your "result success".

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 progressively. This will not only allow you to understand WHAT went wrong or right but also WHERE it went wrong, right and HOW. Exercise Performance: Most sports require 2 fundamentals, muscle endurance and power. And all sports require a 2-stage "practice", off the "court" and on the "court". So how do you track your progress and measure how that progr

When Should I eat my carbs?

Alistaire Nzekio

Mar 12, 2018
1 min

When Should I eat my carbs?

OK let’s be real. Everyone loves their carbs. Not only do they taste delicious, but they serve as our primary source of energy as we go about our day. So the question now becomes, when should I eat all this energy packed goodness? The best way to look at carbs within your diet is purely from an energy standpoint. You can imagine your daily energy supply as a gas tank. You want that gas tank full in the morning as you embark on your long day. As your day comes to an end you ar

What to do if you get injured or if something doesn't seem right?

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 devastating and crippling to you achieving your goals, consequently be a major set backs. Along with an injury comes a slew of side effects associated with it, one prominent one is depression, despair, which ultimately can lead to you "giving up". How It Happens? Fitness related injuries are usually caused by severe muscular imbalances, that mean

So you want to lose weight (fat), here is what you can expect from your body.

Alistaire Nzekio

Jan 2, 2018
2 min

So you want to lose weight (fat), here is what you can expect from your body.

The new year is upon us and like many years before 2018, you probably have a list of resolutions to get through, and for some of you losing weight is among your to do list. So first lets clarify something, although weight is what you want to lose, losing fat is probably what you are meaning to lose. As losing weight can be achieved by getting rid of your muscle mass which we absolutely do not want RIGHT? good, now with that out of the way lets begin. Your Body: As you begin t

Alcohol and YOUR! Fitness

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 love with fitness, it is like having to choose between your wife or your mistress...OK maybe not but still a choice is involved nonetheless. Before you read this block of text let's explore a few fundamentals. Alcohol contains ethanol, which is recognized by your body as toxic once ingested due to its byproduct acetate. Not to turn this into a

Your Cholesterol – What to Know!

Alistaire Nzekio

Dec 13, 2017
2 min

Your Cholesterol – What to Know!

Whether it be your routine check up or physical or a medical scare, understanding your medical chart outcome is an important step towards keeping your health in your control...Knowledge is power. Cholesterol is a lipid, or a fat like substance, and it doesn't mix well with water therefore is unable to travel freely within your bloodstream. To solve this problem your amazing body pairs cholesterol with a protein, ultimately allowing for easy transport to cells of your body tha

Here is what you should know to lose your belly fat.

Alistaire Nzekio

Dec 11, 2017
3 min

Here is what you should know to lose your belly fat.

Understand that everyone has their own fitness goals and that everyone's "relative healthiness" is different across the board, mainly due to what your genetics say. But one thing is certain, your body composition or your lean muscle mass in relation to your % body fat is a ratio everyone must care about, everything outside of that falls into semantics. What is fat?: Fat is a body tissue essential to your survival, it allows your brain and nervous system to function properly,

As you get older, lifting weight isn't enough anymore (depends on your goals).

Alistaire Nzekio

Dec 4, 2017
3 min

As you get older, lifting weight isn't enough anymore (depends on your goals).

It is no secret that our bodies change, inside and out every decade, as I like to say, "mother nature always wins, its whether we put up a good fight or not". Your body in your 20's is very different then in your 30's and beyond, the most impactful change is your gradual decline in your overall muscle mass, bone density which results in a lost of strength and a decrease of your overall metabolic rate, which means you will build up fat rather easily and struggle quite a bit to

Don't feel like it? That's exactly when you should.

Alistaire Nzekio

Nov 20, 2017
2 min

Don't feel like it? That's exactly when you should.

Think of all the reasons why you didn't want to workout or eat better that day, week or month. Or how many times you said to yourself "I'll start next week". Whatever the reasons may be they are ultimately irrelevant and rationalized excuses unless an immediate equal solution was thought of to offset your obstacle. Now think about how many times THAT happened every time you didn't want to do something. Because if you really wanted to do it, you would have found a way to, so d

Why are you waiting for the right time!?

Alistaire Nzekio

Nov 6, 2017
2 min

Why are you waiting for the right time!?

Through out my career I have had my fare share of excuses as to why someone isn't ready to get their fitness journey started. From lack of motivation to lack of time but there is always one that always shocks the soul out of me..."I'm going to start later when I feel ready", what does that even mean? If you are out there and you feel like you are just waiting for that right time, I want you to ask yourself. Is it the right time to make better health choices? Or is the right t

30 mins workout to burn off those Halloween candies (hopefully)!

Alistaire Nzekio

Oct 30, 2017
1 min

30 mins workout to burn off those Halloween candies (hopefully)!

Before any start to any workout, you must perform relevant dynamic stretches. Because we will be focusing on the big muscle groups of your body (legs, chest, back, arms), start with... Squats x 5. Forward lunges x 6 (total). Half kneeling hip flexor stretch (5 sec hold). butt kicks 10 secs. Then begin your warm up. Treadmill jog, for a 3-4 min, If you have no desire to use a treadmill perform burpees x 10 + squat jumps x 5, repeat for 3 sets. Take a small 30 secs to 3 min bre

Exercising with TYPE 1 Diabetes!

Alistaire Nzekio

Oct 23, 2017
3 min

Exercising with TYPE 1 Diabetes!

Having type 1 diabetes do pose certain challenges towards your fitness journey, but it doesn’t mean you have to halt or settle on your fitness goals. On the contrary, this is more of a reason to stay active and enjoy daily activities and exercise! For individuals with type 1 diabetes, exercise is great to manage weight, increase insulin sensitivity which help control glucose levels. What is type 1 diabetes and what types of exercises are good for those who have it. Type 1 Dia

Proper Goal Setting, Tracking & Tweaking!

Alistaire Nzekio

Oct 17, 2017
2 min

Proper Goal Setting, Tracking & Tweaking!

Everyone has at least a mental image of what they wish they could look like, bigger chest, flatter stomach, bigger arms, bigger calves, bigger butt, I can keep going forever! Truth is we live in a society riddle with instant gratification, we are used to get what we want and get it fast. Take it from me, when it comes to altering how you look the natural way, biology will take its course at its own unique pace. The best you can do, is to make sure you are doing what you are s