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, 20193 min read
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, 20193 min read
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, 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...
Alistaire Nzekio
May 20, 20191 min read
Workout Snippet! (Chest | Biceps)
As usual, always check with your health professionals if the exercises below are safe for you to perform. Follow the snippet at your own ris
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 ...
Alistaire Nzekio
May 1, 20192 min read
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...
Alistaire Nzekio
Apr 15, 20192 min read
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...
Alistaire Nzekio
Apr 1, 20192 min read
What to do after a day/night of binge eating?
Food is heavily tied to our emotions and the saying "having a good relationship with food" holds strongly true. Our view & perception of...
Alistaire Nzekio
Mar 25, 20193 min read
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...
Alistaire Nzekio
Mar 13, 20192 min read
Cheat meal? cheat day? cautionary tale?
Cheat meal? Cheat day? Cautionary tale? Let's begin by defining what a cheat meal is, quick and simple it is a meal that is not...
Alistaire Nzekio
Mar 11, 20191 min read
A closer look to 250 calories!
Here is what roughly 250 calories could look like: Apple & peanut butter. 1 Apple | 1 table spoon of peanut butter. 2 big bananas 9 oz of...
Alistaire Nzekio
Mar 6, 20191 min read
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...
Alistaire Nzekio
Feb 27, 20192 min read
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...
Alistaire Nzekio
Feb 13, 20192 min read
Your diet on weekends.
We often find ourselves doing so well on weekdays when it comes to our discipline with our foods, only to find all our hard work undone...
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...
Alistaire Nzekio
Feb 6, 20192 min read
4 NEW! tips to lose your belly fat.
Besides the regular usual tips you see and hear all the time like "meal prep before hand", "have a food journal", "eat lots of vegetable,...
Alistaire Nzekio
Jan 30, 20192 min read
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...
Alistaire Nzekio
Jan 28, 20192 min read
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...
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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