Here's what I find to be the top 10 things you can do to live a more happy and healthy life: 1. Exercise regularly and eat healthy every day. 2. Get enough sleep and make time for relaxation. 3. Pray often, in silence. 4. Be grateful for … [Read more...]
How to Do a Proper Warmup
Time for a Mirror Friendly Q&A QUESTION: How should I do a proper warmup? Should I stretch before or after my workout? Isn't it dangerous to skip stretching before a workout? ANSWER: In order to answer this question I will first list down … [Read more...]
How Important is the Timing of Food?
Time for a Mirror Friendly Q&A QUESTION: How important is the timing of food? How often should I eat? How much time should I allow between my meal and my workout? Isn't it bad to eat carbs at dinner time? ANSWER: From our experience to … [Read more...]
A Tip on Goal Setting and a Wish for 2018
As the New Year dawns, here is a tip on goal setting and a wish for 2018. Happy New Year dear friends! To fitness with love, Andrew https://www.youtube.com/watch?v=XGIG09IpdEM … [Read more...]
Lean Bulk vs Shredding – The Training Aspect
When we compare a lean bulk to a shredding phase the absolute majority of times we focus on the nutrition aspect of things. In doing so we tend to oversee an important detail i.e. the training aspect. In this regard I have recently received a very … [Read more...]
The Health Benefits of Sauna
The sauna as we know it finds its origins in Finland and I was lucky enough to experience it first hand, having visited the country in different seasons. In this lovely northern country, the sauna is a way of life, with built-in saunas in almost … [Read more...]
The Benefits of Creatine for Athletes
Creatine must be one of the most effective natural supplements when it comes to muscle building, strength and athletics performance. Creatine is naturally produced in the body by the amino acids glycine and arginine. It is also found in … [Read more...]
Lean Bulk – How to Build Muscle Without Getting Fat
One of the FAQs in the fitness world relates to how to build muscle mass without getting fat. In the industry this is generally referred to as a “lean bulk”. To build muscle you need to be in a calorie surplus (eating more calories than you burn … [Read more...]
What is Repetition Tempo in Training?
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...]