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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 chips. Cereal with milk. 1 cup of cereal | 8 oz of milk Chicken salad. 6 oz sliced chicken | 1 cup of veggies/salad | 1 table spoon of olive oil 10 hard candy pieces or 51 grams of gummy bears ( 17 pieces) 2.4 oz of fast food french fries ( small size) fast food cheese burger (on the kids menu) .....Choices! Head over to our Nutritional pro

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 flexors will shorten which could lead to tight hips, back pain, tight quads, tight butt, which then can lead to tight calves, tight anterior tib, and of course the dreaded round shoulders and the hunched back. Here is what you can do to counteract some of those negative effects and fight back the corporate america norm! 1 | Pull your shoulders ba

Your diet on weekends.

Alistaire Nzekio

Feb 13, 2019
2 min

Your diet on weekends.

We often find ourselves doing so well on weekdays when it comes to our discipline with our foods, only to find all our hard work undone in just 3 days, the weekend. The guilt trip that follows is just brutal and the sense of self sabotaging can be better controlled if you follow these simple steps. But first, let's understand why the weekend is so difficult to stay on track. Because it is when we have truly the time off to spend it with our family and friends and it is our so

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

DETOX? or waste of time?

Alistaire Nzekio

Jan 9, 2019
2 min

DETOX? or waste of time?

The definition of detox within the nutrition context is to clear your body of toxins, a "reset" button if you will. Well here is some hard knowledge for you. The SCIENCE!: Your wonderful body is a result of millions of years of evolution, and trust me, mother nature has figured out a way to keep your insides clean. Introducing to my right, your LIVER. Its job is to filter your blood coming from your digestive tract, back to your body. It metabolizes drugs, cleans out harmful

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

H2O...How much do you really need?

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. However, this is no longer a “one size fits all” umbrella recommendation. New research has shown that as a general recommendation you should try to drink between .5-1 ounce of water per pound of body weight, every day. A few tips on how to drink more water during the day Keep an insulated water bottle at your desk/work space Keep a glass of w

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

How to stick to your nutrition goals while on vacation?

Alistaire Nzekio

Jan 15, 2018
1 min

How to stick to your nutrition goals while on vacation?

You worked so hard and now it is time for a well deserved vacation, where you can sleep all day, eat anything you want at whatever time you want. Oh and also add drinks to this temporary rule, because you deserve it! Although you are correct, understand that you can undo weeks of proper dieting in just a few days, so here is a simple tip to indulge and limit the potential nutrition damage brought on by vacations. Pick which meal you get to indulge in & on which day. Letting y

Better meal prepping....maybe?

Alistaire Nzekio

Jan 8, 2018
1 min

Better meal prepping....maybe?

How often have we all heard how important meal prepping should be, and for those who have tried to implement it probably realized how tedious it can be to cook for a whole week in advance in one day, especially in our busy lives. Tedious and time constraint is a perfect recipe for "lack of consistency". Any ideas? YES! this may not work for everyone but most of us can agree that weekends is when we fall off the nutrition wagon and fail at our eats. Weekdays tend to be easier

Egg whites? or with the yolks?

Alistaire Nzekio

Jan 2, 2018
1 min

Egg whites? or with the yolks?

DO NOT get me wrong, egg whites are an amazing source of protein but the whole egg is just much more...you know....whole. Let's first understand why egg yolks get such a bad rep. It is comprised mainly of fat, vitamins and cholesterol...scared yet? precisely. Not to dive too much into the science of it all, dietary cholesterol DO NOT affect your blood cholesterol and consuming fat does not necessarily make you fat. In fact, whole eggs are a great way to supplement your changi

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

Feeling hungry does not mean you need to eat now or soon.

Alistaire Nzekio

Dec 11, 2017
2 min

Feeling hungry does not mean you need to eat now or soon.

Allow me to start this conversation with a simple fact. There is absolutely no scientific evidence that suggest a difference between eating 3 meals a day with 1 or 2 snacks and eating 6 meals a day. Your body's metabolism is one of the many things science has yet to fully comprehend, meaning those fat burning pills are also standing on shaky scientific legs. When a client comes to me looking to gain weight, I simply adjust his/her caloric intake on the up side. It just doesn'

10 tips on how to drink more water everyday.

Alistaire Nzekio

Dec 4, 2017
3 min

10 tips on how to drink more water everyday.

Add Your Own Flavor: I know, water can be pretty boring. But instead of using the flavoring agents you see in stores, opt for something more natural—like watermelon chunks and mint or orange slices. To amp up the taste even more, let it sit for a few hours in your fridge. Order Something Spicy: Adding crushed red pepper to your plate will have your reaching for the water pitcher multiple times through dinner. Plus, studies show that hot peppers give your metabolism a boost. U

Workout Supplements – What You Should Know!

Alistaire Nzekio

Oct 11, 2017
2 min

Workout Supplements – What You Should Know!

The supplement industry is major, multi million dollar industry major. Thus the chances that you or someone you know consumed a workout supplement (protein shake, creatine, pre-workouts etc...) is extremely high. But here is what I want to tell you, just like you cannot out exercise a bad diet, YOU CANNOT out supplement a bad lifestyle. It is important for me to state that you can acquire all that you need for your fitness goals through the appropriate consumption of food(s).

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