There are various ways/protocols through which one can vary the intensity of a resistance workout, such as changing weight, number of sets or number of repetitions. One such protocol which is often overlooked is modifying the tempo of one specific … [Read more...]
Interviewed by Nova Malta
I've recently been interviewed by Nova Malta, the new portal promoting Maltese talent in sports, fashion and arts. In the interview I touch upon the topics of anti-doping, my goals, the important of nutrition and my progress in sports. You can … [Read more...]
What Keeps Me Motivated
Growing up I've learnt that the best things in life don’t come easy, rather they are only a consequence to consistent hard work. I’ve also experienced how the more effort you put into something over time, the bigger the reward. As soon as one becomes … [Read more...]
Mirror Friendly & Friends – From Anorexia to Healthy Living – Joanne Ellul Lanfranco
Some weeks ago while scrolling through my Facebook wall I was stunned by a clip featuring a physical transformation of a girl - at one point she looked extremely thin and pale, while years later she is now looking fit and radiant. Her name is Joanne … [Read more...]
How to Increase Your Strength – Part 5 (B) – Tips for Breaking your Deadlift Record
In our last article from the ‘How To Increase Your Strength’ series, presented by Damien Delahaye, a French powerlifter and trainer, we had unwrapped the third of the big lifts, the deadlift, and drilled down through its proper technique. I hope that … [Read more...]
The Benefits of BCAAs for Athletes
BCAAs - the last supplement I would do without and probably the one most researched. The term BCAAs stands for 'Branched Chain Amino Acids' and specifically refers to 'leucine', 'isoleucine' and 'valine'. Simply put, amino acids are broken down … [Read more...]
Mirror Friendly Turkey Patties
When it comes to protein-rich sources, the most commonly consumed food is chicken, hands down. Chicken here, chicken there, chicken everywhere. Mind you, am not saying anything against what still remains one of our long-standing staple on our … [Read more...]
A Typical Mirror Friendly Question & Answer
The following is a typical Mirror Friendly Q&A: Client after receiving our personalized nutrition plans: "Hey guys. Thanks for the plans. Are you sure it's not too much food? I just hope those calories are not too high for me as I doubt … [Read more...]
The Benefits of Glutamine for Athletes
Glutamine is an amino acid and amino acids are the building blocks of protein. Glutamine (also known as L-glutamine with the L- identifying it as an amino acid) is the most abundant amino acid in both the blood and muscles. When we exercise, our … [Read more...]
2017 Health Food Trends
Last year I provided my predictions for health trends for 2016. I had a few hits and some misses – kaniwa and kohlrabi are two misses that come to mind. Well it’s a new year and I’m going to take a crack at it again. Here are my predictions for what … [Read more...]
How to Increase Your Strength – Part 5 (A) – The Deadlift Technique
In part 1 and part 2 of our "How to Increase your Strength" my French friend and powerlifter, Damien, introduced the sport of powerlifting followed by an analysis of the first steps one should consider upon taking it up. Parts 3 and 4 unwrapped the … [Read more...]
Unwrapping Calorie Surplus and Calorie Deficit
Taking the lead from yesterday's post, today I will further drill down the concepts of calorie surplus and calorie deficit in reaching your desired goal of muscle gain, maintenance or fat loss. 1. There is a common misconception that fat loss … [Read more...]
It’s Either ‘Gain Muscle’ Or ‘Lose Fat’
When a client signs up to our services the first thing we ask them is to list their top fitness goal. Now this may sound cliché, but most often their answer reads 'build muscle/tone up' AND 'shred/lose fat'. Even though we'd love to have a magic … [Read more...]
The Benefits of Omega 3 for Athletes
Omega 3s - arguably the star player in the team of vitamins and minerals, bringing a vast array of goods to the field, which absence can lead to under-performance. If you’re a lifter, an athlete or a runner, this is how your daily dose of … [Read more...]
Your Body Weight – When to Measure and How Often
One of my preferred tools to track progress in terms of muscle size and/or definition is body weight. Together with the use of a mirror, regularly measuring my body weight gives me a clear indication on how the various variables of training and in … [Read more...]
Introducing Myofascial Lines
Our muscles do not function in isolation and as shown by the below illustration, are connected together by fascia lines into what's technically known as myofascial lines. The below graphic shows the main fascia lines, however it is not exhaustive as … [Read more...]
Diary from the Trip of a Lifetime – Month 8 – New Zealand
It’s been 5 months since I returned back to Malta after 10 months on a priceless and unforgettable #tripofalifetime. In the run up to this long trip, I had come across numerous blogs from other travellers who prior to me, had ventured into a similar … [Read more...]
5 Tips to Own Your Alcohol Relationship this Festive Season
If your weight management game has been going strong the past few months, you may be a little concerned it might be in for a rollercoaster ride over the next couple of weeks. With Christmas parties and New Year events flocking your schedule, … [Read more...]
The Benefits of Vitamin C for Athletes
Vitamin C must be the most popular vitamin on the market, known as the first thing people go for whenever they catch a cold. Since it is a water soluble vitamin, extra amounts that the body doesn't use leaves the body through urine within 24 … [Read more...]
8 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...]