To Track or Not to Track

Over the past few weeks, a lot of new research talks about calories and macronutrients tracking. A notion I have a love-hate relationship works wonders when done right, but harmful when done wrong. Therefore, right off the bat as a nutritionist and trainer, I say tracking overall caloric intake as well as Marcos is situational. […]

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Label Culture part 3: Fighting Biases

I know this post was supposed to come a few weeks ago, but the launch of the Fend For Your Health podcast took a lot more time. However, that’s no excuse, let’s get right into the final post of the series. Throughout the series, each post focused on defining label culture through in-group out-group bias. […]

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Always have a neutral spine?

I always hear people preaching about having a neutral spine position as often as possible is necessary injury prevention. Yet none of them can explain what exactly a neutral spine position is or if the spine can safely do anything else. The reason is that they have given into the fear that flexion, extension and […]

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LABEL CULTURE PART 2: In-group Bias

Building upon the knowledge from the last post, stereotyping contributes to in-group-out-group bias. A notion we have normalized so much these days that we are blind to how harmful it is. We intentionally mistreat out-groups because it gives us a sense of pleasure or a perceived one. A notion labelled schadenfreude; “pleasure derived by someone […]

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Label Culture Part 1: Stereotyping

In today’s world, society is at each other’s throats for literally any reason they want. Some people claim this is how humans survive by creating in-groups and out-groups. However, I think that is an excuse for people to make themselves feel better or briefly fill some void. The next few blog posts will be a […]

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Creating Friction

It is sad to say that we live our daily lives on autopilot, but that’s the truth. We follow the same routine day after day entangled with our goals, dreams and complaints. Sometimes slight deviations occur and throw us off, yet the next morning comes bringing us back on schedule. So how do we move […]

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The Secret to a Better You

For years I’ve read self-help books, exercised heavily, meditated daily and even attended some weekend-long forums to learn how to be the best version of myself. It has been an enlightening journey, to say the least, but also riddled with a lot of experimentation. After going through all that here are some tips for you […]

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Productivity in Quarantine?

Right now with everything going on in the world most of us find it difficult, to be productive, especially since it is much easier to give in to distractions such as Netflix, video games and whatever else aids in escaping reality. Distractions keep all the emotions from flooding in as well as keeping us from […]

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Take a Chance on Change

Working out can change our lives in many ways, I can tell you this from first-hand experience, but there is a lot to be done during the process. Many of you might be wondering what I mean because it seems so straight forward, results come from healthy eating and exercising a few times a week. […]

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Refreshed?

Its been quite some time since my last post and apart of me wants to apologize for neglecting writing content for this space. Yet, there is another part of me that knows the time away has helped me make huge breakthroughs in personal growth as well as the journey we call life. During my hiatus, […]

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The Power of Exercise

As many of you know exercising is good for physical and mental health, not to mention trending all over social media. This post will dive a bit deeper into the benefits a workout regime has on our body internally and externally. I will do my best to remove the cookie-cutter stuff and get directly into […]

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It’s a Lifestyle

There are so many workout and diet plans out there with more coming out every day, especially now since everyone is still in the “NEW YEAR NEW ME” phase. Yet, I’d like to go against the mould and create a lifestyle, not a plan. That’s what we do each week, add new skills to our […]

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Move, Eat and Enjoy The Holidays!

Christmas season is an amazing time of the year family comes to visit, good food, time off work, presents and other festive things. During this time, it is hard to stick to workout schedules and healthy eating plans, because of all the other obligations, that arise. Not to mention the gym is closed so the […]

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Stuck?

Ever get stuck in the same loop over and over again? Every week, you go to the gym and do the same exercises with little to no gains. Yet, the little voice in your head is saying, “the gains will come, keep pushing.” Unfortunately, this loop you are in is a plateau, your body has […]

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Eating Window, Strategies for Hitting YOUR Goals

When you fast, there is an allocated timeframe to eat. At first, you countdown the hours, minutes and even seconds until your window opens. The final minutes before, you have already mapped out what delicious food will serve to break the fast. Nuts, fruits, veggies, maybe a meal from your weekly meal prep. No matter […]

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Pain…

Throughout my fitness journey, I have had various injuries and aches. Shoulder, knee, lower back, ankles and even chest, because of poor form or pushing myself too hard. A lot of people recommend resistance bands for rehab, while others have said rest and ice down after every session. All good advice, but for me, the […]

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Episode 5: Functional for The Future

Welcome back to another episode!  as promised we talk about EMOM’s and AMRAP’s as well as the future of this channel going forward. Below are two EMOM’s to try, my Instagram is there, as well, feel free to reach out whenever.  Instagram – @alittlebitofe_ EMOM: 1.0 (10 mins) Odd – 10 kettlebell swings Even – […]

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Trending!

Amber Alert!!! A new DIET trend is sweeping the world, intermittent fasting. Late to this new trend, do not worry, your friend is down 20 pounds, do not worry, you are on the way. I say these three things because Intermittent fasting (IF), is not a diet plan or a magical life cure. Even when […]

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Episode 4: Functional for The Future

This week’s vlog continues on the topic of “Why you work out.” I am joined by The Mi Effect who is delighted to talk about her motivation. Quality is low this week because of the cold front we are currently experiencing in The Bahamas. I hope you like this week’s video! A lot more content […]

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Omega 3?

Important to reduce inflammation, boost the immune system and keep the heart-healthy, omega 3 is a daily essential.  One of the top ten recommended supplements, for fitness enthusiasts and couch potatoes alike. Have you seen scientific research behind this recommendation? Maybe, you have decided to be trusting and follow the trend. That’s right, a business […]

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Labels?

Recently I have been thinking a lot about dietary labels and the negative/positive connotations set for them. As someone who believes labels are overrated, it is amazing and sad to see the stories people have created in their mind based on other diets. Without taking the time to fully understand someone’s choices or health goals, […]

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Episode 2: Function for The Future!

Welcome back! it’s my pleasure to bring you another episode. This week I am joined by the author of the Mi Effect. She is giving her take on the functional movement and the episodes to come. E

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There is NO EXCUSE!

As I sit on the plane, ready for my next adventure, this post comes to mind. No, it is not a travel guide or must-visit type post. Those, I leave to the travel enthusiasts who chose to document their entire adventure. This is about keeping up with health and fitness goals, while on the move. […]

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Episode 1: Functional for The Future!

I am excited to launch my first vlog. Another new segment to help you on your journey and to feel apart of A Little Bit of E. It has taken a lot of work and private victories to muster the courage to release this new segment. All videos are shot in one take no edits […]

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Talk Is Cheap, Check The Facts!

There is so much talk going on today in terms of dietary needs and restrictions. Do not eat this food because it causes cancer or another deadly disease. Then a new study is released that refutes the previous one. The food that causes deadly diseases is safe to eat, but now another one takes its […]

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Let Loose

There is one thing that makes this journey better. Scratch that, there are a lot of things but one thing, in particular, that takes the cake so to speak. The post-workout shake is not the answer for those of you who count down the seconds till you can drink one. Nor is it a specific […]

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Cardio, Rest, and Partners!

After years of fine-tuning in conjunction with a bit of trial and error. I have reached a point where my cardio workouts exert the right amount of energy in the given time. Therefore, allowing me to burn just enough to continue my current program. Three exercises make up each set and there are six sets […]

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Rest…

Ever wonder why there are varied rest periods between sets? Or asked how come this plan says thirty-second rest between sets and the other says one minute? These questions used to come up all the time, especially if a friend came along. I always answered by saying the body needs to catch itself before being […]

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Pre-Workout?

Everyone has the “perfect” pre-workout routine these days or at least claims they do, so you buy whatever they are selling. Yet, no one goes out of their way to tell you the benefits of alternative methods, but then again who wants to do that? The answer should be everyone but in reality, it is […]

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