Move Better Fitness

🌟 Unleash Your Potential at Sliema's Premier Private Personal Training Studio! 🌟

🏋️‍♀️ Elevate Your Fitness Journey - Sliema's Exclusive Destination for Personal Transformation! 🥊

Are you ready to sculpt a stronger, healthier version of yourself? Look no further than our state-of-the-art private personal training studio nestled in the heart of Sliema, Malta! We specialize in personalized fitness experiences tailored to your unique goals, focusing on weight loss, invigorating Pilates, and empowering Boxing sessions.

✨ Why Choose Our Personal Training Studio? ✨

🌈 Tailored Programs: Your fitness journey is as unique as you are. Our certified trainers design customized programs that cater to your individual needs, ensuring effective and sustainable results.

💪 Weight Loss Expertise: Shed those unwanted pounds and reveal a fitter, more confident you. Our trainers are dedicated to guiding you through a holistic weight loss journey, combining expert nutritional advice with targeted workouts.

🧘 Pilates Precision: Strengthen your core, improve flexibility, and enhance overall well-being with our Pilates sessions. Our skilled instructors will lead you through dynamic and rejuvenating workouts that will leave you feeling centered and energized.

🥊 Empowering Boxing Workouts: Unleash the fighter within and experience the exhilaration of our empowering Boxing sessions. Build strength, improve cardiovascular fitness, and boost your self-confidence in a safe and supportive environment.

🏆 Why Train With Us? 🏆

✅ Private Sessions: Enjoy the undivided attention of our experienced trainers in a private and comfortable setting.

✅ Proven Results: Our track record speaks for itself. Join a community of success stories who have achieved their fitness goals with our dedicated guidance.

✅ Convenient Location: Located in the vibrant heart of Sliema, our studio is easily accessible, making it convenient for you to prioritize your fitness.

✅ Motivating Atmosphere: Experience a positive and motivating environment that encourages you to push your limits and surpass your fitness aspirations.

🎁 Special Introductory Offer! 🎁

Contact us today, let's get you started! 💪🏾

We are here to motivate you on good and bad days. Come train with us and we'll put together a personalized workout plan, especially for you.

I love using fitness tech to track my workouts. As you can see here I had beautiful interval sequences, keeping the heart rate high for maximum efficiency and performance. Can you match 1100 calories burnt in an hour?

It’s important to differentiate the metabolic benefits of having muscle and building muscle.

While adding 10 pounds of muscle could take years and only burn about 60 extra calories per day when all is said done, the work you’d need to put in to build (and maintain) that muscle would still positive changes for your body and metabolism.

In fact, research has shown that weight training burns more calories than we originally thought — and the act of resistance training can keep your metabolism elevated for up to 48 hours after you finish your workout.

Research also suggests that building muscle improves your insulin sensitivity, which means you process carbs more efficiently and you lessen the likelihood of diabetes. So, the more muscle you add, the more your body processes food and calories differently and makes it less likely that what you eat will be stored as fat.

You will not gain weight from eating too few calories.

We will create bespoke nutrition plans and help you adjust your eating habits to fit your goals. 👍🏻👏🏻

No dream is far fetched. All you need is to have patience and faith in your dream. Once you remain focused and determined, you are sure to succeed. Have enough courage to pursue your dream and you are sure to achieve the position you have always craved for! Maybe it will need time but that’s not impossible. 👍🏻👏🏻

|Get to know David thomas| 💪🏻🙌🏻

I’m a personal trainer from London with around 10 years experience in the industry, I have worked in many different gyms and studios over the years before finally being able to open my own studio. My mentality towards training is simple, do something that you enjoy and that inspires you, I train my clients with this in mind.

I use a mixture of different workouts to help people get to their goals and have a massive exercise library to make sure your workouts are unique and fun. My specialities include Posture Correction, Pilates and Boxing.

The clock is ticking. Are you becoming the person you want to be?

Plan your next steps to reach your goals!
💪🏻👏🏻

|Become flexible & strong with personalised training| 🙌🏻

- FITNESS Training
- Posture & Mobility
- Nutrition planning
Find your healthy passion and stick to it! 👏🏻

Get ready for BBQ season with these healthy homemade turkey burgers! Each burger contains roughly 1/4 the amount of calories as a Beef burger.

Ingredients

* 500g lean ground turkey
* 1 medium sized courgette
* 2 tsp garlic powder
* 1 tsp cumin
* 1/2 tsp salt
* 1/4 tsp ground black pepper

Method
* Combine turkey and courgette: Simply add ground turkey to a medium-size bowl and add grated zucchini.
* Add seasoning: Add garlic powder, cumin, salt and pepper. Mix well and then shape the meat into patties.
* Grill: Freeze burgers for 10 minutes prior for them to help hold their shape.
* Make sure the temperature of your barbecue reaches 285 degrees F before placing your patties on the grill, so they won’t stick.
* Grill for about 10 minutes on each side
* Before serving - slice one of the burgers in half to check that the centre is cooked.

Serving Suggestions:
Serve with a mixed side salad and boiled new potatoes (with skins)

PORK SOUVLAKI SKEWERS

These healthy, quick and easy pork souvlaki skewers are perfect for a midweek dinner in summer. Serve with flatbreads and a small splash of yogurt and chilli sauces on the side.

Ingredients
* 400g lean pork shoulder, cut into 2cm chunks
* 1 tbsp olive oil
* ½ tbsp dried oregano
* 1 lemon , zested and juiced
* ½ tsp hot paprika
* 100ml fat-free yogurt
* 1 small garlic clove , grated
* ½ cucumber , trimmed and grated
* 2 red peppers , deseeded and cut into chunks
* 2 Little Gem lettuce , leaves separated
* chilli sauce , to serve (optional)
* flatbreads , warmed, to serve (optional)

Method
* STEP 1 - Put the pork in a large bowl with the oil, oregano, lemon zest and juice and paprika as well as a pinch of salt. Toss everything together to combine and leave to marinate for 10 mins.



* STEP 2 - Combine the yogurt, garlic and cucumber together in a bowl. Season with salt and set aside.



* STEP 3 - Heat the grill to high. Thread the marinated pork and the peppers on four metal skewers, alternating between the pork and peppers as you go. Place on a non-stick baking sheet and grill for 3-4 mins on each side, or until cooked through and golden brown.



* STEP 4 - Serve with the lettuce, yogurt mixture and chilli sauce, and flatbreads, if you like.



VEGGIE YAKI UDON

Pack in the veggie goodness with these flavour-packed Japanese-inspired yaki udon.

Ingredients
- 1½ tbsp sesame oil 🥜
- 1 red onion , cut into thin wedges 🧅
- 160g mangetout 🟢
- 70g baby corn , halved 🌽
- 2 baby pak choi , quartered 🥬
- 3 spring onions , sliced 🥬
- 1 large garlic clove , crushed 🧄
- ½ tbsp mild curry powder 🟠
- 4 tsp low-salt soy sauce ⚫
- 300g ready-to-cook udon noodles 🍜
- 1 tbsp pickled sushi ginger , chopped, plus 2 tbsp of the brine 🟠

Method
* Heat the oil in a non-stick frying pan or wok over a high heat. Add the onion and fry for 5 mins. Stir in the mangetout, corn, pak choi and spring onions and cook for 5 mins more. Add the garlic, curry powder and soy sauce, and cook for another minute.

* Add the udon noodles along with the ginger and reserved brine, and stir in 2-3 tbsp hot water until the noodles are heated through. Divide between bowls and serve.



Motivation

Consistency is key, make sure that you stay disciplined and keep working towards reaching your goals every single day!

Wellness Wednesday

Learn New Skills Or Take Up A Hobby

Research shows that learning new skills can also improve your mental wellbeing by:
* boosting self-confidence and raising self-esteem
* helping you to build a sense of purpose
* helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.
Some of the things you could try include:

* try learning to cook something new 🧑‍🍳
* try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills 🤝
* work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials online 🔨
* consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing or carpentry 🛠️
* try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint 🎨

IMPORTANT - Do not feel you have to learn new qualifications or sit exams if this does not interest you.

It's best to find activities you enjoy and make them a part of your life!

PROTEIN OVERNIGHT OATS

The weather is getting warmer but you can still get your fill of porridge without overheating whilst taking in around 20g of protein!

INGREDIENTS:
* 60g rolled oats 🥣
* 150ml milk, unsweetened almond milk, or water 🥛
* 1 – 2 Tablespoons vanilla protein powder 💪
* 1/2 tablespoon chia seeds 🌰
* 1/2 teaspoon vanilla extract 💮
* 1/4 teaspoon cinnamon 🪵
* toppings: assorted berries, sliced almonds, banana 🫐🥜🍌

METHOD:

1. Combine all ingredients except the toppings in a small container, seal with a lid and place in the fridge overnight.
2. Bring out of the fridge in the morning and stir. You’ll notice that the protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
3. Top with toppings of your choice and enjoy. We love berries, sliced almonds or pieces of bananas.

L-Ghid it-Tajjeb

Wishing Everyone A Safe and Happy Easter 🐇🐣

Wellness Wednesday - Maintain Social Connections

While practicing social distancing is vital in order to flatten the curve of COVID-19 infections, it does not have to mean complete social isolation.

There are key benefits to regular social interaction such as:
* Stronger immune system
* Increased levels of happiness
* Improved memory and cognitive skills
* Increased motivation for self-care
* Lower levels of stress

You can still maintain socially distanced interaction in the following ways:
1. Going for a walk with a friend
2. Arranging a video call with friends or family overseas
3. Eating dinner together as a household.

Have you got any other ideas to try and keep socially active in a safe way?

Let us know in the comments!

IMMUNE BOOSTING TURMERIC TEA

This home brewed tea is sure to help you in your fight to stay fit and healthy!

Turmeric is an anti-inflammatory and anti-carcinogen, and ginger helps to boost your immune system, whilst the other ingredients help to activate both the ingredients and your body to absorb as much goodness as possible.

Ingredients

* 1 litre of water 🌊
* The yellow peel of 1 lemon use a veggie peeler 🍋
* 2 inch piece of ginger cut in thin rounds, skin on 🟠
* 2 inch piece of turmeric root cut in thin rounds or grated, skin on 🟠
* Tiny pinch of cayenne pepper 🔴
* 1 crack of black pepper ⚫
* Juice of 1 lemon 🍋
* 1 teaspoon virgin coconut oil or avocado oil 🥥/🥑
* Honey, preferably raw 🍯

Method

Bring the water, lemon peel, ginger, turmeric, cayenne, and black pepper to a bare simmer, turn the heat down to low, cook for 7 minutes. You don't want the pot to bubble or boil, it's harmful to the nutrients in the turmeric.

Take off the heat and squeeze in the lemon juice and stir in the coconut oil.

Strain the tea into a cup and add 1 teaspoon of honey. If using raw honey, wait for the tea to cool down a few minutes so the heat doesn't destroy some of it's nutrients. Enjoy!

Wellness Wednesday:

Why not implement meditation into your routine?

Meditation has been shown to reduce an individual’s levels of stress, enhanced control over anxiety related issues, along with improving concentration levels.

Find yourself a few minutes in a quiet area, and try our easy tips for simple meditation.

1. Get comfortable and prepare to sit still for a few minutes. After you stop reading this, you’re going to simply focus on your own natural inhaling and exhaling of breath.

2. Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale.

3. Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.

I’m Dom, I specialise in sports fitness, running, and strength and conditioning. With almost 10 years of experience in elite sports coaching I have a wealth of experience in helping athletes achieve their goals. 
 
I love to push my clients with functional exercises that with the aims of promoting strength and mobility. This is also reflected in my own training where I enjoy using kettlebells, running, and explosive plyometric work to help me achieve my own personal goals.

Wellness Wednesday:
Improve Your Sleep Habits!

We spend all day feeding our brain information, so when it comes time to turn it off, we should do the same thing to our phones too. Numerous studies have found that using your phone before bed is harmful to your sleep and your overall health.

Our top tips:

1. Avoid using your phone or other blue light emitting screens 30 minutes before bed, why not read a book instead?
2. Don’t keep your phone on charge next to your bed, leave the temptation behind and make your bedroom a no phone zone.

PROTEIN PANCAKES!!!

This is our version of protein pancakes, and we dare anyone to tell us they're not delicious!

Ingredients:
50g Vanilla Protein Powder 💪
100g Oats 🌾
1 Tablespoon Peanut Butter 🥜
1 Banana 🍌
2 Eggs 🥚
200ml Milk 🥛
1 Teaspoon Cinnamon 🟤
1/2 Teaspoon Baking Powder ⚪

You can also add some frozen berries in the mix for some sweetness and colour!

Blend it, cook on medium heat using coconut fry light spray, enjoy!

Can be stored for up to 1 month in freezer or 3 days in the fridge.

A real pleasure to have welcomed Sliema Wanderers Head Coach Andrea Pisanu to the gym this week.

After a long and successful playing career, Andrea is big into high intensity training and absolutely smashed his workout with us.

We wish Andrea and the boys the best of luck for the rest of the season!

This hearty slow cooker beef stew is a perfect winter warmer and is perfectly accompanied by some steamed vegetables.

Ingredients:
* 2 tablespoons olive oil
* 2 1kg beef chuck, cut into 1-inch cubes
* Kosher salt and freshly ground black pepper, to taste
* 1 500g baby red potatoes, quartered
* 4 carrots, cut diagonally into 1/2-inch-thick slices
* 1 onion, diced
* 3 cloves garlic, minced
* 3 750ml beef stock
* 2 tablespoons tomato paste
* 1 tablespoon Worcestershire sauce
* 1 teaspoon dried thyme
* 1 teaspoon dried rosemary
* 1 teaspoon smoked paprika
* 1 teaspoon caraway seeds, optional
* 2 bay leaves
* 50g all-purpose flour
* 2 tablespoons chopped fresh parsley leaves

Method:
* Heat olive oil in a large skillet over medium heat.
* Season beef with salt and pepper, to taste. Add beef to the skillet and cook until evenly browned, about 2-3 minutes.
* Place beef, potatoes, carrots, onion and garlic into the slow cooker. Stir in beef stock, tomato paste, Worcestershire, thyme, rosemary, paprika, caraway seeds and bay leaves until well combined; season with salt and pepper, to taste.
* Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.
* In a small bowl, whisk together flour and 250ml stew broth. Stir in flour mixture into the slow cooker. Cover and cook on high heat for an additional 30 minutes, or until thickened.
* Serve immediately, garnished with parsley, if desired.

Try out this super fresh and spicy brunch dish that’s sure to start your weekend off in style!

Ingredients:

* 200 g quinoa
* 1 long fresh red chilli
* 1 fresh jalapeno chilli
* 1 ripe tomato
* 200 g ripe cherry tomatoes
* 2 spring onions
* olive oil
* 1 pinch of cumin seeds
* 1 x 400 g tin of black beans or black-eyed beans
* 2 tablespoons white wine vinegar
* 1 pinch of golden caster sugar
* extra virgin olive oil
* ½ a lemon
* 6 large free-range eggs
* 1 ripe avocado
* ½ a bunch of fresh mint
* ½ a bunch of fresh coriander
* hot chilli sauce

1. Cook the quinoa according to the packet instructions, with a good pinch of sea salt.
2. Meanwhile, trim and finely slice all the chillies, slice the tomato, quarter the cherry tomatoes and trim and finely slice the spring onions.
3. Heat a good lug of olive oil in a frying pan over a high heat, add the cumin seeds and fry for around 30 seconds.
4. Drain and add the beans, followed by a pinch of salt and continue cooking for 5 to 8 minutes, or until crisp all over.
5. While the beans are cooking, place the sliced chillies into a bowl with the vinegar, sugar and a pinch of salt, then put aside.
6. Drain the quinoa well, then drizzle over a little extra virgin olive oil and the lemon juice and season lightly. Spread it out on a tray and leave aside to cool slightly.
7. Transfer the cooked beans to a bowl, wipe the pan clean and return to a medium heat with a splash of olive oil. Once hot, crack in the eggs and fry to your liking – for lovely, runny eggs, you only need a couple of minutes.
8. Transfer the quinoa to a large serving platter, layer the eggs on top and spoon over the crispy beans.
9. Halve and destone the avocado, then scoop out and dot over the flesh. Scatter the tomatoes, spring onions and chillies on top, then drizzle over a little of the pickling juice.
10. Pick and roughly chop the mint and coriander leaves and sprinkle on top, then add a drizzle of extra virgin olive and serve with plenty of hot chilli sauce.