Not Another Protein change

Today during my daily research reads a post on examine.com that talks about protein intake caught my eye. As many of you know as nutritionist and fitness coach, I lean toward maxing protein at 1.3 – 1.6 grams per kg of body weight when bulking up and 1 – 1.3 or 10% of total daily […]

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You Want It, Then Go For It

There will always be someone who puts you down, expects more of you or disapproves of how you live life. Sometimes it is even the people closest to you, that’s ok because it teaches a lesson that everyone deserves to learn. Not everyone will support you. Honestly, they do not need to because it only […]

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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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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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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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Foundations?

In business and life, we come face to face with short and long term choices. Pleasure at the moment or later in life, seldom do we get both. At least that’s how the saying goes; nothing comes without sacrifice. However, the real question is what are we sacrificing, approval, growth, social life, friends, family or […]

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Try Something New!

Recently I completed the plant-based nutrition certification to gain the knowledge I need to help others live a healthier life. My friends and family immediately asked me. How will I be able to manage this as well as the digital marketing firm? The response, I am passionate about them both, therefore I will make it […]

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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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Highs & Lows

I have heard a lot of people talking about their highs and lows lately. They mention that when their work-life is going well other parts of their life is not. A notion I struggled with a lot a few years back and even presently sometimes. Why This high and low occurs when we invest too […]

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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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See The Good

There is good in everything we do, even when we do not think so. Story The other day I made a transaction mistake and needed to receive a refund. A small error, easily fixed by a few clicks on a trackpad. However, it is not that simple in The Bahamas. The banking system here runs […]

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Negativity, Positivity and Progression

There are days when nothing goes our way, no more coffee in the house, phone screen cracks, and the world seems to be out to get us. Instead of taking a moment to sit with this, we decide to carry on with the day and point this energy at everyone like a gun. Perhaps this […]

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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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Change The Narrative

In Today’s society, there is a generational gap that has produced tension between the generations. I am eager to change this narrative. The older generation lived in an era where you needed a degree, specific trade, office or another qualification to work a nine to five job. This has been the dominating niche for a […]

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Stay Present No Matter Where YOU are

Recap Last week I wrote about living factually and the benefits of this practice. A key factor was the ability to be present in the current moment, instead of physically being there and mentally caught in a story. Presence Sometimes it is hard to be present around friends and family. Especially when alcohol is involved […]

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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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Live Factually, Enjoy Reality

There are many approaches to living factually, because everyone has an outlook on the term. I was taught that living factually means to be present as much as possible by catching yourself in the stories that have been created. Hence, the last post was an introduction to this lifestyle. Breaking it Down In my last […]

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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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Lost In Stories

Today’s post ignites a new era for the blog. Entrepreneurship is much more than business, it is a lifestyle that encompasses all that one does. At the forefront of this is self-care which involves the interior and exterior body. The interior being governed by the mind. A muscle that rarely gets stretched. That said, I […]

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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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Dive into Meaningful Work

There is just something about doing meaningful work that gets me through the day. Meaningful work is anything that we give a purpose. I know that seems simple, yet I guarantee many have yet to find this purpose. The Common Problem Each of us has a repertoire of ideas that will make a difference in […]

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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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Story or Fact, You chose!

There are times when our daily/ weekly business goals are not enough. We accomplish everything on the checklist, yet, there is no real sense of achievement. This was very common when I first started and it got me so frustrated. It was like no matter what the goals were there was always more that could […]

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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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Time, Focus and Presence

In this field, one must shift their concept of time. A perceived commodity that is taken for granted every day. Now, I have told you before that being an entrepreneur provides freedom to push our business goals forward rather than someone else’s but pushing forward is a want not a given. A shift in concept […]

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To Fast… Not To Fast

(IF) … to most this is recognized as the word if but to others this capitalization means Intermittent fasting. A form of fasting that focuses on cycling between eating and fasting to yield a plethora of health benefits. Before going into more detail I’d like to point out (as usual) that I am not a […]

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Make It Through The “Drought”

In the beginning, motivation is high, excitement is through the roof and you feel unstoppable. There is no one telling you what to do or how to do it. Rather, you are the captain of the ship, rocket, or any metaphor that come to mind. Startup names start to form, social media profiles are made, […]

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