Inspiration or Desperation

What is your reason ?

There are people who do manage to make a change and others who don’t. Failure is not an overnight experience and neither is success. Failure is the result of failing to make the calls, failing to seek advice, failure to follow through, failure to give 100%, that’s what creates failure. Success is also one step at a time, it is successfully making the call, it is successfully getting yourself up and follow through, It is successfully breaking the limits that used to stop you. It is all of a culmination of all those little successes that eventually creates room for CHANGE in your HEALTH.

I am here to tell you that if you do it everyday and focus you will improve and you will get better!

Most of us focus on ” How I cannot lose fat!?” “How come this is not working!?” If you focus on that enough it is exactly what will happen. It is all about our behaviour.

You may wonder what drove me to to study people’s behaviour to this level of depth. A lot of people ask me how you got into this Fitness and Human Behaviour. For me this is a very effective combination which helps me and my clients achieving amazing Changes and so many successful stories.

My response usually is the same that drives all of us to succeed in any experience of our life, either inspiration or desperation. For me was more desperation. I grew up in an environment I did not like and it started back as far I was in primary school for me. I remember looking around and be dissatisfied. By the way if you are dissatisfied in you health, physical appearance or even in any area of your life, instead of being frustrated, get excited.

I got to tell you something, until you are dissatisfied you do not do anything that that would take your health/ life in another level. Dissatisfaction is a game changer. If you are satisfied you are going to take a comfortable position and then your health will start to deteriorate.

I saw my father working extremely hard in the quarry for 60 to 70 hours a week and most of the time he was in pain and not taking care of his health. I could not understand why! It drove enough pain in me that I promised myself that it would not happen to me. I made it a point to help people in that situation who are so focused or entertained with all what’s going on in life and forgetting about their health. So I do not want only to help myself but also people around me.


Dietary Changes for a Slimmer and Healthier You!

Change. Probably one of the strongest words in the world which inspired wars, love and many other factors in the world we live in. When people feel pressure people choose to change. This is because pressure creates change. The greater the pressure the greater the change.

Changes should be considerate and should make sense. This is very clear when it comes to fitness. When someone wants to loose fat and makes changes into his/ her training approach would definitely change the fitness level of the individual but usually the problem would be, what’s next ? After a month or so of dieting and training where is a tendency that people stop to see changes/results. When I have someone here and tells me that he/ she was dieting for the last two months and was seeing results but now are stuck I simply answer with the following statement. The problem is not to see changes in the first or second month but in the third, fourth and fifth and till needs be until one reached the goal he/she set in the first place.

Any type of change is going to deliver results. What separates the good and consistent results would be the approach to change. Even the change is structured, well planned and systematic then change is going to be more consistent. If the approach to change would be random then change results are going to be random or none at all.

In my opinion the most important dietary change for some to loose fat should be to eliminate any type of sugar from his/ her nutrition. If one manages to do this it is already a huge step. This is because by eliminating sugar will lower your insulin level and you will be in a better position to lose fat and look slimmer.

One needs to be careful for the hidden sugars found in many processed foods. This is why we stress to eat natural food as much as possible. Carbohydrates themselves do not make you fat. It is the sugars found in carbohydrates that make you fat.

Last but not least probably you need to change also your eating pattern. What I suggest here is to have a good breakfast, lunch and dinner and no snacks or other binging. We are talking how to lose fat over here and in my opinion the best approach to this is to keep it quick and simple. The more one introduces snacks the more calories we are introducing and the more the preparation and the less would be the chance to be consistent.


fitness coach

7 Mistakes that are hindering you to lose fat

After doing my studies and good research I listed these 7 Mistakes that are certainly hindering you to lose fat. Stop doing these and the result would be amazing.

  1. You are not creating a controlled caloric deficit.
    To lose 1 kg of fat you need to create a 7000 calories deficit. This can never be done in one or in a couple of days as a lot of people think. But the calorie deficit should be around 400 or 500 calories a day and backed up by a proper Meal Plan designed to cater all your macro nutrients. It is very important that several factors are taken into consideration when setting
    the caloric deficit such as: Medical, Fitness Level, Genetics, Daily routine, etc.
  2. You are consuming sugars or hidden sugars
    Most hidden sugars are found in carbohydrates and driving carbohydrate micronutrient into the bad micronutrient list and this is why a lot of people have the perception that carbohydrates are bad. Sugar makes your body anabolic which means in a state to store fat and this is because sugars produce insulin spikes into our body. To lose fat one can not be in an anabolic state. If you just understand this and cut out sugar from your nutrition, you already start to see results in fat loss.
  3. You like to eat food you like
    For what’s important in your life you do not do what you feel like, but you do what needs to be done. At the end of the day you are dieting and there are no shortcuts to this. I understand that there are types of food that you cannot eat, but on the other hand, there is food that you prefer from another. When following a tailor made Meal Plan you cannot just change food or try to compensate. It does not work like this. You need to just stick to the plan and keep it simple.
  4. You eat a lot after your workout
    Burning 300 calories during a workout is cause for celebration… but rewarding yourself after exercise with a high-calorie treat doesn`t add up to weight loss. You`re likely to overestimate how much the workout burned off and underestimate how much you ate.
    “Even if you`re just working out for well-being, you still have to keep calories in check” says Heidi Skolnik, author of Nutrient Timing for Peak Performance.
  5. You aren`t eating enough
    You may need to bump up your calories to stoke metabolism. When you dip below about 1,200 calories per day, not only are you not eating enough to get all your nutrients, but your body slows your metabolism in order to hold on to precious calories.
  6. You should stop drinking soft drinks, Juices (Even multivitamworkout fitness coachin Juices)
    Research suggests that diet drinks may backfire: The taste of something sweet without the calories can cause your body to hold on to calories as fat. In one study, diet-soda drinkers had a 178{2f30dbfe3776189acf88705bf11097058fd5359cdb1e09ff4682f12a82d16044} greater increase in waist circumference over 10 years, compared with non-diet-soda drinkers. “Artificial sweeteners can actually raise your insulin levels and lower
    your blood sugar, which may stimulate hunger and move existing calories into storage in your fat cells” says Sharon P. Fowler, MPH, one of the study`s coauthors.
  7. Your diet isn`t digital
    You may already know that writing down what you eat helps you automatically reduce your calorie intake, simply by making you aware of what you eat. But did you know that using a digitized program or application with positive feedback can help you lose even more? A
    study from the University of Pittsburgh finds that people who monitored their diet and exercise with a digital device that provided daily feedback lost more weight and stuck with their diet longer than those who used paper and pen. Not only that, but the high-tech group increased their fruit and veggie intake more than paper users. We are very lucky that at this day and age all this is possible!

Reflect and be accountable for yourself every day and respect yourself.


Mariano Farrugia Fitness Coach

Types of diets that work and diets that do not

Atkins Diet, Weight Watchers Diet, Paleo Diet, Ketogenic Diet, Intermittent Fasting Diet, Vegan Diet and more… The question is any of these are going to lower our level of insulin? The answer is the ones that will going to work.

Fitness CoachSo the question is what lowers the Insulin?

Carbohydrates as you may already know, low carb diets are very healthy. When you cut the sugar out, when you cut the HIDDEN sugars out such as bread, biscuits, juices, soft drinks, alcohol, flavoured yogurts, fruits etc.
One needs to avoid combining protein with sugar. So it is a great tip that when you are in a restaurant you do not order a breaded piece of meat, sweet and sour chicken from a Chinese restaurant etc., that would greatly spike insulin way more if you eat these separated.

In my next Blog I will go through the 7 mistakes which are commonly found when someone is struggling to lose fat without success. If you avoid these mistakes you cannot fail!

cellulite legs

Think you can’t get rid of Cellulite

This morning I was at the gym and a woman was cycling next to me and asked another woman who was next to her “ how did you managed to get rid of all that cellulite?”

Apart that this was an awkward moment and I intensified my cycling so as to avoid my take into that discussion at that point in time I could not take of that question from my mind.
So let’s make it clear…
Despite what you`ve heard about trapping toxins or poor circulation being to blame, cellulite is one thing – fat. It just looks different because of how it`s arranged. Everyone has strands of connective tissue that separate fat cells into compartments and connect fat tissue to the skin. In women, these fibers form a honeycomb-like pattern, so any increase of fat in a given area tends
to bulge. You don`t see cellulite in men because their fibers run in a horizontal, criss-cross pattern that prevents bulging or dimpling.

The truth is that long term and consistent, proper training and nutrition can lead to a better body condition such as to reduce cellulite.

People tend to start training and after losing some kilos of fat pretend that that’s what is all about. That is just stage one.

Well done, you are losing fat, etc… The real thing? It`s to learn to live it. Like in any other aspect of life such as if someone’s unique option is to wear glasses to see clearly and to learn to live wearing glasses, so be it.
This is a hot topic and through my experience I got into detail on this topic.
I designed a proven and effective anti cellulite 8 weeks Program. The best part of this program is that it puts to rest the mistaken notion that cellulite is some mysterious condition.

Stop making excuses and try it out! I am not saying that with just 8 weeks your cellulite is going to disappear to make quick sales. What I am saying is that from somewhere you have to start and important is a good start in the right direction and mostly suitable for you.