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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 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 & ...
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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.
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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
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...
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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...
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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...
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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,...
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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...
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Alistaire Nzekio
Jan 9, 20192 min read
DETOX? or waste of time?
The definition of detox within the nutrition context is to clear your body of toxins, a "reset" button if you will. Well here is some...
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Alistaire Nzekio
Mar 26, 20181 min read
Just ate yet still hungry?
OK so a few reasons may cause you to feel hungry still, even after having that big dinner, let's break down the most common ones. You ate...
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Alistaire Nzekio
Mar 19, 20181 min read
H2O...How much do you really need?
I am sure we have all heard the recommendation, “Drink eight-8 ounce glasses of water a day.” For some, this may very well be the case....
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Alistaire Nzekio
Mar 12, 20182 min read
How to set, track, and monitor your progress parameters to maximize your "result success".
What ever your goal is, from weight loss to fat loss to exercise performance, YOU need to be able to track how you are doing...
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Alistaire Nzekio
Mar 12, 20181 min read
When Should I eat my carbs?
OK let’s be real. Everyone loves their carbs. Not only do they taste delicious, but they serve as our primary source of energy as we go...
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Alistaire Nzekio
Jan 15, 20181 min read
How to stick to your nutrition goals while on vacation?
You worked so hard and now it is time for a well deserved vacation, where you can sleep all day, eat anything you want at whatever time...
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Alistaire Nzekio
Jan 8, 20181 min read
Better meal prepping....maybe?
How often have we all heard how important meal prepping should be, and for those who have tried to implement it probably realized how...
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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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