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 19, 2019
- 3 min
Running and how to improve on it (Minus the diet).
Walking during long runs is actually OK! and recommended. Your shoes, MATTERS! Strength Training is a MUST! Sprints is a MUST! Stretch & ...
Alistaire Nzekio
- Jun 12, 2019
- 3 min
Your DIET!?
Focus on real foods, whole foods, mostly prepared at home if possible. Consume or add as much green vegetables to all your meals, everyday.
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
- May 1, 2019
- 2 min
Your obsession with weight loss and why you should stop!
Being in this career field of fitness the number one goal on everyone's lips is to lose weight, is that you? if so, I don't think you realize what that means, furthermore, you are thinking about it the wrong way, let me explain. Most fitness goals are set based on the body we'd like to have. Flat stomach, abs showing, defined muscles, thinner thighs and who wouldn't want that? But here is what people forget: There are no guarantee you would meet those goals. Your body and you
Alistaire Nzekio
- Apr 22, 2019
- 2 min
Change your perception first?
Exercising is not easy, it requires a ton of discipline and consistency, furthermore it demands a lot of patience as it takes time for consequential results to reveal themselves. I always say the biggest part of the battle starts in your head and the story you tell yourself. Trust me when I tell you that even the most consistent fittest persons don't feel like working out or eating healthy MOST of the time. Although it might seem like they have it easy but the reality is that
Alistaire Nzekio
- Apr 17, 2019
- 1 min
My Chicken Cutlet recipe.
6 chicken breasts 2 eggs Italian style bread crumbs (seasonings included) Flatten chicken so it is tender (tenderize the chicken) Whisk the eggs (no seasoning) Dip chickens in eggs and bread thoroughly Fry chicken in olive oil, until outer edges turn brown Once brown, bake chicken at 350 degrees in oven for 10 mins, so the inside gets cooked Check to see if chicken is properly cooked if not, leave in oven for an extra 5 minutes. ENJOY! Chicken fact: With over 50 billion chick
Alistaire Nzekio
- Apr 15, 2019
- 2 min
how you SLEEPIN!?
YOU MUST SLEEP IN ORDER FOR EXERCISE TO WORK! Yep, without adequate sleep, progress is sloooooow, either non existent and at times counter productive. Lose fat? build muscle? feel more energized? improve fitness performance? all of these goals REQUIRE adequate sleep, and most people tend to not factor that in the formula, and I know it can be difficult to squeeze yet another "must" in our ever so busy and demanding schedule. Fun fact: Exercise creates adenosine in the brain,
Alistaire Nzekio
- Mar 25, 2019
- 3 min
The downfall of being consistent with exercise.
You hear it everywhere, on TV, social media, from your health professionals, from me! "EXERCISE consistently". However, their is a double edge sword to nature's design that allows us to be or stay active, and it isn't your fault (yay!). For a movement to take place, your joint needs to mobilize & stabilize appropriately so your muscle can exert proper leverage from your skeletal system. If there is a compromise at any point in that chain, pain or discomfort will be felt, your
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
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 27, 2019
- 2 min
Understanding Proprioception
Proprioception is your body's ability to not only understand its position in time and space but to also properly control it. It is measurable and also naturally declines overtime. Proprioception is also sometimes referred to balance. RULE#1: 3 entities govern your proprioception. Your brain (cerebellum), your inner ear (vestibular system), and your muscular stabilizers. Your inner ear analyzes the position of your head, while your muscular stabilizers analyzes your joint stab
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 30, 2019
- 2 min
Where did all my fat go?
Weight loss is different than fat loss, usually how fast the weight drops is highly correlated with how much of that weight is muscle/water or fat. For example, if you are 190 lbs in the morning, then 186 after your workout, most of that loss is probably due to water loss...If you exercised fasted, you can add some muscle loss in there too. But how can you be sure or know if your body actually burned its fat. BIG DISCLAIMER! science has yet to get a full grasping understandin
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
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 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
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