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 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 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
- 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. | Roll for 30 to 90 secs each side Piriformis stretch TFL/IT band stretch Hamstring stretch Follow with a warm up of a 5 min treadmill or elliptical jog. Cardio Blast: High intensity interval Training, using treadmill or elliptical. Walk for 1 min, then jog/sprint for 1 min....REPEAT PROCESS until you reach 5 min maximum, (that's 3 walks & 2 spri
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 works for him may not work for you, HOWEVER! we are still organism that follow certain rules of science whether we like it or not. When it comes to increasing your muscle mass, your body's skeletal muscles NEED to be placed under a systematic stress of progressive overload. That load does not have to mean more weight, it could also mean more
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
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
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
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
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,
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'
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
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
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
Alistaire Nzekio
- Oct 9, 2017
- 1 min
Commitment issues? (No Time...Not Now, Next Month...I'm Old...etc...)
Even with the best of intentions, exercise motivation fluctuates. it’s not necessarily that some people are more motivated than others. Motivation changes; it’s not static. Some people have weeks when they’re motivated and other weeks when they’re less motivated, even me! So you don't have enough time? Turn 1 hour of exercise into 30 mins of energy burst! Just showing up to the gym is not enough if you fall in that category, your mind state is too "rushed" to be effective at
Alistaire Nzekio
- Oct 9, 2017
- 2 min
Protein Is Your Friend.
As you undergo your weight loss journey, you might question why protein is so important. How does it really help you lose weight? Here are 5 reasons why protein can be your weight loss pal: 1. Protein Helps Keep up Satiated and Saves us Calories in the Long Run: In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us feel more satisfied and less likely to go back for secon
Alistaire Nzekio
- May 16, 2016
- 5 min
What is PØWR-FSE?
What is PØWR-FSE PØWR-FSE is not just a program. It is a programming method that not only works, but focuses mainly on body composition change, or the ratio of your lean body mass in relation to your percentage body fat. Developed by fitness expert, Alistaire Nzekio, it is a method with a solid scientific base. PØWR-FSE is comprised of a warm up, cardio blast, exercise sequences, cardio phase, core phase, rest phases, and a flexibility phase. This structure is fundamental in
Alistaire Nzekio
- May 16, 2016
- 2 min
The Misconception of Getting “Toned”
The Misconception of Getting “Toned” During the long journey to seeking long-term success in the fitness world, the word “tone” or getting “toned” seems to get thrown in the mix. The actual reality of that word is that it has no meaning to fitness professionals. There is no way to tone a muscle in the same way that spot reducing for fat loss is not possible. We at aNF are here to help in the understanding of what changes the body will go through during your individual fitnes