Staying busy has become a cultural norm and for many, it makes “doing nothing” and the silence that accompanies inactivity unsettling and uncomfortable. I for one am guilty and at times struggle to be still just to simply appreciate the … [Read more...]
The Fascinating Connection Between Coffee, Cortisol, Circadian Rhythm and Sleep Quality
Coffee, a beloved beverage enjoyed by many, holds a fascinating relationship with our body's internal processes. In this article, we will explore the intricate connection between coffee consumption, cortisol production, circadian rhythm, and sleep … [Read more...]
10 Reasons Why You Should Drink More Water
How many times have you heard about the importance of staying adequately hydrated? How many times have you been told you're not drinking enough? Well, in case you fell complacent and still didn't act upon it, today I will yet again rub in a gentle … [Read more...]
Why Is Tracking Calories a Valuable Habit?
Calories are the currency of energy. Our level of body fat highly depends on the energy in vs energy out formula, in other words calories in vs calories out. This implies that in order to effectively manage your body fat (whether you want to … [Read more...]
4-Day Water-Only Fast – Key Benefits and My Experience
My idea of healthy living revolves around looking and feeling my best and keeping it that way for as long as possible. Indeed, I believe longevity is a key indicator in gauging whether your current lifestyle can be considered a healthy one.This is … [Read more...]
Why Protein Sources Take the Cake as the Food We Just Can’t Give Up
I recently asked my followers on my Instagram account to list the one and only food they couldn't renounce. Interestingly the answers I received all had one thing in common - they were all protein-rich sources. Whether it was eggs, chicken, fish … [Read more...]
The Importance of Plyometric Exercises
Plyometric exercises combine both speed and strength training. They involve "explosive" movements such as jumping, pushing, and pulling. Plyometrics are great for building power, agility, and speed in athletes and those who are looking to improve … [Read more...]
How to Stay Disciplined Consistently Through Life – My Podcast on Claire Agius Ordway’s Show
I recently was invited by tv presenter, entrepreneur and fitness enthusiast Claire Agius Ordway on her Reboot podcast to discuss my take on discipline, consistency and healthy living in general. Given that the chat is in Maltese I have … [Read more...]
Building A Well-Rounded Back: The 3×3 Matrix
Building a well-rounded back is all about variation. You can’t just do one or two exercises and expect to see results. You have to be strategic in your approach, varying the type of exercise, grip width, and pull angle to ensure you are engaging … [Read more...]
Mirror Friendly Berry Gummies
Over the past 3 months since the onset of Covid19 in Europe we inevitably found ourselves spending much more time at home. To this effect, from my conversations with friends and followers it transpires that one of the major challenges in staying in … [Read more...]
Should I Lean Bulk or Lose Fat?
“Starting an off season fat is like putting icing and decorations on a burnt cake. It will still look awful. If you’re too fat to gain you need to tidy up before decorating.” One of the first things I ask a prospective client who reaches out is to … [Read more...]
You Can Lead a Horse to Water…
"You can lead a horse to water, but you cannot make it drink”. You may have a guru trainer with the most sophisticated training program or a wizard nutritionist with the perfect nutrition plan, but if you are not truly motivated to change you will … [Read more...]
A Healthy Lifestyle Beats the Short-Term Diet
Your results aren’t diet dependent. Rather, they’re behavior dependent. Maintaining a healthy body (including a healthy body weight) is about developing consistent, sustainable daily habits that help you positively impact “energy in” and “energy … [Read more...]
Mirror Friendly Protein Pumpkin Seed Chocolate
How many times have you been standing at a café, waiting for your cup of Joe while being tempted by delicious-looking treats neatly laid out at the counter? While some would typically look more healthy than others, more often than not their … [Read more...]
Mirror Friendly Hummus Trio
Apart from its delicious taste, another reason why we love hummus is its versatility, it being one of the few healthy saucy alternatives one can add to meals or as part of a snack. And due to this flexibility, hummus can actually take many different … [Read more...]
The Most Common Food Label Marketing Tricks You’re Falling For
A couple of weeks ago while doing my groceries at the local supermarket, I bumped into a friend of mine. After a brief chat he glanced at a bottle on the shelf in front of him. The bottle read 'organic sunflower oil'. "What do you think about … [Read more...]
2018 Malta National IFBB Men’s Physique Champion
And here we are again, for the 4th year running, thankfully logging in another national title in the IFBB Men's Physique (up to 1m70) category. My 4 titles now belong to 2014, 2015, 2017 and 2018, with 2016 being the year during which I was happily … [Read more...]
Fitness: a Battlefield for Life
I consider fitness and sports as the best school of life. In fact athletics and fitness have been my daily battlefield for life while growing up, being very influential in shaping me up and making me the person I am today. This may sound cliché … [Read more...]
Healthy Lifestyle vs Crash Diet
A typical question we receive from our followers: I would like to loose 7 kilos in 5 weeks. The problem is that every Monday I start on a diet and typically only manage to last a few days, at most till Friday. Then the weekend comes, I go off … [Read more...]
General Macronutrient Split for Your Body Type
Body types are typically broadly classified under 3 categories; ectomorphs, mesomorphs and endomorphs. You have probably already come across this 'body type' classification and what it represents goes way beyond aesthetics and body … [Read more...]