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Back / triceps workout! (gym access required)

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

3 rules that is key to building muscle.

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

Getting old is NATURAL, Being old is a CHOICE, What is your choice?

Alistaire Nzekio

Mar 19, 2018
2 min

Getting old is NATURAL, Being old is a CHOICE, What is your choice?

Getting Old Is Natural, Being Old Is A Choice I mean let's face it, I'm getting old YOU are getting old and if you reading this you probably ARE old, EVERYONE is getting old, that is an inevitable process of nature similar to birth. The difference comes down to one's mental perception of not only themselves but that of their bodies. Allow me to explain. We live in a society where youth is extremely revered and the term "aged" is classified or set aside. Consequently, we react

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

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

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

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

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

Overtraining, what it feels like and how to manage it

Alistaire Nzekio

May 16, 2016
2 min

Overtraining, what it feels like and how to manage it

Overtraining: What it Feels Like and How To Manage It So you are just getting started in your new aNF program and starting to love every minute of it. Even if you are enjoying the workout, you still have to know your body and read the signs that it is giving you in order to prevent from overtraining. Overtraining is something that can inhibit results and we at aNF are here to help you know the signs and prevent it from happening. Overtraining is something that happens very

Planning ahead!

Alistaire Nzekio

May 16, 2016
3 min

Planning ahead!

Planning ahead! Most of my life here in the USA I have been called a "nervous Nellie", not because I was timid or shy, but because I hardly ever did anything without having a full picture of the situation. I was never the one who would just say "yes" to anything, I had to understand what I was saying "yes" to and the implication it could possibly have. I loved being prepared as much as possible, and hated being caught off guard, a trait I most definitely inherited from my mot