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Alistaire Nzekio
Jul 10, 20193 min read
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, 20192 min read
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...
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Alistaire Nzekio
May 22, 20192 min read
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...
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Alistaire Nzekio
May 15, 20191 min read
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)
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Alistaire Nzekio
May 8, 20192 min read
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 ...
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Alistaire Nzekio
Mar 4, 20191 min read
Back / triceps workout! (gym access required)
NOTE: click on the exercises for the YouTube video demonstration. | Difficulty: intermediate | Always start with dynamic stretches. |...
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Alistaire Nzekio
Feb 11, 20193 min read
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...
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Alistaire Nzekio
Jan 23, 20192 min read
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...
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Alistaire Nzekio
Jan 15, 20182 min read
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...
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Alistaire Nzekio
Jan 2, 20181 min read
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...
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Alistaire Nzekio
Dec 18, 20172 min read
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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Alistaire Nzekio
Dec 11, 20173 min read
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...
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Alistaire Nzekio
Dec 11, 20172 min read
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...
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Alistaire Nzekio
Nov 6, 20172 min read
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...
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Alistaire Nzekio
Oct 30, 20171 min read
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...
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Alistaire Nzekio
Oct 17, 20172 min read
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,...
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Alistaire Nzekio
Oct 9, 20171 min read
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....
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Alistaire Nzekio
Oct 9, 20172 min read
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...
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Alistaire Nzekio
May 16, 20165 min read
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...
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Alistaire Nzekio
May 16, 20162 min read
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...
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