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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

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

6 food swaps for healthy dieting.

Alistaire Nzekio

Nov 20, 2017
2 min

6 food swaps for healthy dieting.

We all have those foods and drinks we feel like can’t live without. Soda. Mayonnaise. Butter. Sugar. Whatever your preferred vice, there is almost always a tasty lower-calorie substitute you can use when you’re working to shed pounds—and cutting 500 calories a day can help you lose one pound per week. Healthy swaps can quickly add up. Incorporating these six easy ones into your diet program may help you slim down. 1. CHANGE THE WAY YOU DRESS. Don’t sabotage your diet with cal

Pears: The perfect fall fruit!

Alistaire Nzekio

Nov 13, 2017
2 min

Pears: The perfect fall fruit!

When we can buy fruits year-round, we tend to forget they do have a season. However, pears are the most delicious in the fall when they're at their peak. Pears are unique in that they do not ripen on the tree; they will ripen at room temperature after they're picked. How do you know when they are ready to eat? Check the neck! If the fruit near the stem gives to a little pressure, it is ripe. There are a wide range of pear flavors and textures. And, just like apples, some are

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

Pumpkin.

Alistaire Nzekio

Nov 6, 2017
2 min

Pumpkin.

Is anything more fall-like than a pumpkin? These famously orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed into mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies or your kid's favorite chil

5 Tips for surviving the Halloween candy surges!

Alistaire Nzekio

Oct 30, 2017
2 min

5 Tips for surviving the Halloween candy surges!

Halloween is here and so are your your reasons as to why you should have your candies. Before you head to the store and indulge in your sugar loaded treats void in any real nutritional value, consider this. Is it worth the results you have worked so hard to achieve? if your answer is still yes then apply these tips below to minimize the damage! Pick your least favorite candy. You will be less likely to gorge in if you do not find it delectable. Wait until the last minute to m

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

Tips for dining out.

Alistaire Nzekio

Oct 23, 2017
2 min

Tips for dining out.

Eating at a restaurant doesn't have to sabotage your healthy diet. Use smart-eating strategies: Plan ahead. Consider the menu and choose foods carefully. Have a plan. Eat a light dinner if you at e a big lunch that day. Or, if you know ahead of time that you're going to a restaurant, plan to have lighter meals during the day. Knowing menu terms and cooking basics makes ordering easier, especially if you have special dietary needs. Think ahead. Consider meal options at differe

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

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).

Commitment issues? (No Time...Not Now, Next Month...I'm Old...etc...)

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

Protein Is Your Friend.

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

Heart Rate Zones – What You Should Know!

Alistaire Nzekio

Oct 2, 2017
1 min

Heart Rate Zones – What You Should Know!

The mathematical formula to determine maximal heart rate (MHR) is based upon one’s age, with the assumption that all people of the same age have the same MHR. Obviously this isnt and will never be the case. Your maximal HR is determined primarily by genetics and individualized to each person rather than generalized by a formula. Here are a few factors that does affect your Heart Rate, age and fitness level. All machines and most programs are designed with the generalized abov

8 steps to mindful eating.

Alistaire Nzekio

Oct 2, 2017
2 min

8 steps to mindful eating.

This ancient practice can transform the way you think about food and set the stage for a lifetime of healthy eating. Like most of us, you’ve probably eaten something in the past few hours. And, like many of us, you may not be able to recall everything you ate, let alone the sensation of eating it. Because we’re working, driving, reading, watching television, or fiddling with an electronic device, we’re not fully aware of what we’re eating. By truly paying attention to the foo

What is PØWR-FSE?

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

The Misconception of Getting “Toned”

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

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