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Monday 06:00 - 19:30 Tuesday 06:00 - 19:30 Wednesday 06:00 - 19:30 Thursday 06:00 - 19:30 Friday 06:00 - 19:30 Saturday 06:00 - 16:30

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DeG Healthy Living Experience

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Malta
Balzan
DeG Healthy Living Experience

We offer training, and healthy living solutions for all age groups, to meet all individual needs. Alternative training session solutions are available.

We offer you customised meal management plans, and tailored one-to-one training programmes. We will present you with a package that fits your needs, and availability. You may not wish to attend gyms, aerobic classes, fitness classes, whatever classes, simply CONTACT US and we will work out a solution which will as a start meet your needs. You may not have time to attend classes, or subscribe to a gym, as your housework, and caring for your family, takes most of the time of your day. You may be an individual that spends most of their time at the office, and barely has time for anything else. As they say if you cannot go to the mountain, we bring the mountain to you. We can definitely meet and exceed your needs. I have studied at the University of Leicester, where I completed an MBA - Specialising in TQM. I continued my studies at ISSA (The International Sports Sciences Association), and I am now an ISSA certified SPECIALIST STRENGTH & CONDITIONING, an ISSA certified PERSONAL TRAINER, and an ISSA certified NUTRITIONIST, which makes me an Elite Personal Trainer. The International Sports Sciences Association (ISSA), is the world leader in fitness education and delivers comprehensive, cognitive and practical distance education for fitness professionals, grounded in industry research, using both traditional and innovative modalities. Founded by leading fitness researchers, PhDs and elite practitioners, ISSA now offers 24 fitness certifications and has certified over 400,000 trainers in 174 countries. I have first hand experience in several sports on a competitive level, and at a leisure level. Definitely not fixated with one training regime, in fact we have a mixture of workouts to build up different aspects of your healthy lifestyle. I have practiced and played football, basketball, volleyball, running, cycling, swimming, kung fu, tai chi juan, boxing, triathlon, weight training, bodybuilding, resistance training, and a few track and field events. Obviously this wide variety of sports brought with it several injuries. This in itself continued to add to my vast experience, by enabling me to manage injuries. The first hand experience allowed me to consistently train over the years without causing any deterioration to the damaged areas, but instead building muscles / strength around these areas. I am still fully active to date, which provides me with over 35 years first hand experience in practical sports, and a healthy living lifestyle. I will definitely give you what you need, and guarantee that if you follow our simple basic principles, you have no option but to succeed in achieving your goals. The objective is that we achieve the end result, which is to improve your lifestyle, and to adopt a healthy living regimen. REDEFINING 1-2-1 ✅

At DeG there is no one else but you 🫵

💪 Your wellbeing is what we strive for.

👍 We simply want to improve your life

⭐️ START YOUR HEALTHY LIVING EXPERIENCE TODAY ⭐️

Drop us a message and we will come to you to discuss your needs ✅✅

We have all you need, you do not need to buy anything, we will provide you with everything ourselves. You just need a hand towel, and a bottle of water. The way we customise the solution for you guarantees that you will achieve all you aspire to, together with having the body, and the healthy lifestyle you so much desire.

16/02/2026

Stress and sleep have profound effects on workouts and overall fitness progress:

Impact of Stress on Workouts:

• Chronic stress increases cortisol, the stress hormone, which slows muscle recovery, breaks down muscle tissue, and disrupts metabolism, hindering muscle growth and weight loss.

• Elevated cortisol can cause cravings for unhealthy foods, impair sleep quality, and ultimately reduce workout effectiveness.

• Stress masks fatigue signals, risking overtraining and injury due to inadequate recovery.

• Mental stress lowers workout performance by reducing motivation, focus, coordination, and movement control.

• Managing stress through relaxation techniques can improve workout outcomes and recovery.

Impact of Sleep on Workouts:

• Quality sleep is vital for muscle repair as growth hormone is released during deep sleep, promoting muscle recovery and strength.

• Lack of sleep results in fatigue, slower reaction times, reduced stamina, strength, and coordination, lowering workout performance.

• Sleep deprivation increases injury risk due to impaired motor skills and delays tissue repair, making recovery less effective.

• Getting 7-9 hours of good sleep supports endurance, strength training, and optimal fitness progress.

• Exercise itself can improve sleep quality, creating a beneficial cycle for recovery and training consistency.

In summary, managing stress and prioritizing sufficient quality sleep are essential to maximize workout results, prevent injury, and support overall health and fitness goals .

Redefining 1-2-1

At DeG there is NO ONE ELSE BUT YOU 🫵

✅Your wellbeing is what we strive for
✅We simply want to improve your life
⭐️Start your HEALTHY LIVING EXPERIENCE today ⭐️

Drop us a message and we will come to you to discuss your needs 🔥

24/12/2025

We wish you all the very best of health and the very best of everything that comes onto your path !! ⭐️⭐️⭐️⭐️

26/11/2025

Why Rest and Recovery Are Essential for Your Fitness Journey

Rest days are not a sign of weakness—they are a crucial part of any effective training program. When you work out, you create tiny muscle tears that need time to repair. Rest allows your body to rebuild stronger muscles and prevents overtraining injuries.

Benefits of Rest and Recovery:

• Repairs and builds muscle tissue
• Reduces muscle soreness and fatigue
• Prevents training plateaus
• Enhances performance and strength
• Lowers injury risk
• Improves sleep quality and hormone balance

Think of rest like hitting the reset button for your body and mind. It recharges your energy and primes you to crush your next workout with more power and focus.

Remember: Progress happens outside the gym too—when you allow time to recover.

Redefining 1-2-1

At DeG there is NO ONE ELSE BUT YOU 🫵

✅Your wellbeing is what we strive for
✅We simply want to improve your life
⭐️Start your HEALTHY LIVING EXPERIENCE today⭐️

Drop us a message and we will come to you to discuss your needs 🔥

15/07/2025

A surprising insomnia solution

Insomnia, or the inability to sleep, plagues sufferers at night by making it hard to fall asleep, stay asleep, or sleep peacefully. Insomnia also makes its presence known during the day through daytime drowsiness, the inability to nap, and feeling anxious, irritable, forgetful, or unable to concentrate.

Although it’s the most common sleep disturbance, insomnia isn’t really a disorder. Rather, it’s a symptom, like fever or pain. Finding a remedy requires uncovering the cause. Nearly half of insomnia cases stem from psychological or emotional problems. Stressful events, mild depression, or an anxiety disorder can keep people awake at night. When the underlying cause is treated successfully, insomnia usually goes away. If not, focusing on improving sleep may help.

Insomnia can trigger a vicious cycle. After experiencing a few sleepless nights, some people start to associate the bedroom with being awake. Napping, drinking coffee, having a nightcap, or forgoing exercise only fuels the problem. As insomnia worsens, anxiety regarding the insomnia may also worsen. Before long, a person’s fears about sleeplessness and its consequences become the primary cause of the insomnia.

It isn’t unusual for insomnia sufferers to spend more time in bed, hoping this will lead to sleep. Surprisingly, spending less time in bed — a technique known as sleep restriction — promotes more restful sleep and restores the role of the bedroom as a peaceful place to rest instead of a room of torment. As you learn to fall asleep quickly and sleep soundly, the time in bed is slowly extended until you obtain a full night’s sleep.

Some sleep experts suggest starting with six hours at first, or whatever amount of time you typically sleep at night. Setting a rigid early morning waking time often works best. If the alarm is set for 7 a.m., for example, a six-hour restriction means that no matter how sleepy you are, you must stay awake until 1 a.m. Once you are sleeping well during the allotted six hours, you can add another 15 or 30 minutes, then repeat the process until you’re getting a healthy amount of sleep.

Redefining 1-2-1

At DeG there is NO ONE ELSE BUT YOU 🫵

✅Your wellbeing is what we strive for
✅We simply want to improve your life

⭐️Start your HEALTHY LIVING EXPERIENCE today ⭐️

Drop us a message and we will come to you to discuss your needs 🔥

Copyright © 2018 by Harvard University.
Harvard Health Publishing, 4 Blackfan Circle, 4th Floor, Boston, MA 02115, USA

05/06/2025

13 ways to add fruits and vegetables to your diet

Eating plenty of fruits and vegetables is a cornerstone of good health.

A diet rich in fruits and vegetables can help you:

👊1. Keep blood pressure under control.
👊2. Reach and maintain healthy cholesterol levels.
👊3. Keep your arteries flexible.
👊4. Protect your bones.
👊5. Keep the eyes, brain, digestive system, and just about every other part of the body healthy.

Preparation time, unfamiliarity, and old habits are other obstacles to eating more fruits and vegetables. Here are a baker's dozen of suggestions for tipping aside these barriers and enjoying delicious and nutritious foods.

✅1. Know your needs.

✅2. Set a goal.
If fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you're used to that, add another, and keep going.

✅3. Be sneaky.
Adding finely grated carrots or zucchini to pasta sauce, meatloaf, chilli, or a stew is one way to get an extra serving of vegetables.

✅4. Try something new.
It's easy to get tired of apples, bananas, and grapes. Try a kiwi, mango, fresh pineapple, or some of the more exotic choices now found in many grocery stores.

✅5. Blend in.
A fruit smoothie is a delicious way to start the day or tide you over until dinner.

✅6. Be a big dipper.
Try dipping vegetables into hummus or another bean spread, some spiced yogurt, or a bit of ranch dressing. Or slather some peanut butter on a banana or slices of apple.

✅7. Spread it on.
Try mashed avocado as a dip with diced tomatoes and onions. Puréed cooked spinach is also a delicious dip. Either can also be used as a sandwich spread.

✅8. Start off right.
Ditch your morning donut for an omelet with onions, peppers, and mushrooms. Top it with some salsa to wake up your palate. Or boost your morning cereal or oatmeal with a handful of strawberries, blueberries, or dried fruit.

✅9. Drink up.
Having a 6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables and spares you 10 teaspoons or more of sugar.

✅10. Give them the heat treatment.
Cut up onions, carrots, zucchini, asparagus, turnips — whatever you have on hand — coat with olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Grilling is another way to bring out the taste of vegetables. Use roasted or grilled veggies as a side dish, put them on sandwiches, or add them to salads.

✅11. Let someone else do the work.
Food companies and grocers offer an ever-expanding selection of prepared produce, from ready-made salads to frozen stir-fry mixes and take-along sliced apples and dip.

✅12. Improve on nature.
Jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil. Even a dash of grated Parmesan cheese can liven up the blandest green beans.

✅13. Get help from W***y Wonka.
Try any type of fruit dipped in dark chocolate: what could be a tastier desert. In addition to a delectable dessert, you get plenty of heart-healthy antioxidants, some fiber, and a host of vitamins, minerals, and other phytonutrients.

Copyright © 2018 by Harvard University.
Harvard Health Publishing, 4 Blackfan Circle, 4th Floor, Boston, MA 02115, USA

11/05/2025

At DeG there is NO ONE ELSE BUT YOU 🫵

✅ Your wellbeing is what we strive for
✅ We simply want to improve your life

⭐️Start your HEALTHY LIVING EXPERIENCE today ⭐️

Drop us a message and we will come to you to discuss your needs 🔥

29/04/2025

COGNITIVE RESERVE

You can think of cognitive reserve as your brain's ability to improvise and find alternate ways of getting a job done. It reflects how agile your brain is in pulling in skills and capacities to solve problems and cope with challenges. Cognitive reserve is developed by a lifetime of education and curiosity.

The concept of cognitive reserve originated in the late 1980s, when researchers described individuals with no apparent symptoms of dementia who were nonetheless found at autopsy to have brain changes consistent with advanced Alzheimer's disease. These individuals did not show symptoms of the disease while they were alive because they had a large enough cognitive reserve to offset the damage and continue to function as usual.

Since then, research has shown that people with greater cognitive reserve are better able to stave off symptoms of degenerative brain changes associated with dementia or other brain diseases, such as Parkinson's disease, multiple sclerosis, or a stroke. A more robust cognitive reserve can also help you function better for longer if you're exposed to unexpected life events, such as stress, surgery, or toxins in the environment. Such circumstances demand extra effort from your brain—similar to requiring a car to engage another gear.

The heart of our brain health and cognitive fitness program, however, involves lifestyle changes. Researchers at Harvard Medical School have identified six cornerstones to any effective brain health and cognitive fitness program.

✅Step 1: Eat a plant-based diet
✅Step 2: Exercise regularly
✅Step 3: Get enough sleep
✅Step 4: Manage your stress
✅Step 5: Nurture social contacts
✅Step 6: Continue to challenge your brain

These factors are equal parts of a cohesive plan—they don't work in isolation. Simply eating more fiber or adding a morning walk to your routine isn't enough to forestall mental decline. Instead, exercise, diet, sleep, stress management, social interaction, and mental stimulation work in concert to yield results.

Redefining 1-2-1

At DeG there is NO ONE ELSE BUT YOU 🫵

✅Your wellbeing is what we strive for
✅We simply want to improve your life

⭐️Start your HEALTHY LIVING EXPERIENCE today ⭐️

Drop us a message and we will come to you to discuss your needs🔥

Copyright © 2018 by Harvard University.
Harvard Health Publishing, 4 Blackfan Circle, 4th Floor, Boston, MA 02115, USA

22/04/2025

In a world where ……

• 5 billion are overweight,
• 2 billion never exercise,
• Less than 1 % stick to a plan long enough to see results.

Being fit makes you rare. Being disciplined makes you unstoppable.

Be the 1%

Redefining 1-2-1

At DeG there is NO ONE ELSE BUT YOU 🫵

✅Your wellbeing is what we strive for
✅We simply want to improve your life

⭐️Start your HEALTHY LIVING EXPERIENCE today ⭐️

Drop us a message and we will come to you to discuss your needs🔥

20/04/2025

👊👊 !!

15/04/2025

10 ways to safeguard against falls

How strong are your bones? You may have no idea — until a bone breaks when you push on a stuck window or bend down to pick up something you’ve dropped. Or worse, take an unexpected tumble off a curb or trip over an extension cord.

One of the critical goals of managing bone-thinning osteoporosis is to prevent the fractures that can threaten independence, steal mobility, trigger depression, and result in pain, disability, or even death. These 10 simple steps can help safeguard your bones.

✅Clear your floors of clutter and any items that you could easily trip over, including loose wires, cords, and throw rugs.

✅Keep stairways, entrances, and walkways well lit, and install night lights in your bedroom and bathroom.

✅Clean up spills immediately.

✅Wear rubber-soled shoes for better traction. Avoid walking around in socks.

✅Avoid having to climb or reach for items. Keep the things you use often in easy-to-reach cabinets. You might also purchase reaching and grasping tools to get at difficult-to-reach items.

✅Add grab bars to your tub, and use nonskid mats on bathroom floors.

✅Be careful when pets are nearby. Tripping over a pet, most often a dog or cat, is a common cause of falls.

✅Talk to your doctor about whether any medications you are taking can cause dizziness, affect balance, or have other side effects that might make you more prone to a fall.

✅Find physical activities, such as tai chi or yoga, that can improve your balance, coordination, and muscle strength.

✅Have your vision checked regularly and keep your glasses and/or contact lens prescription up to date.

Redefining 1-2-1

At DeG there is NO ONE ELSE BUT YOU 🫵

✅Your wellbeing is what we strive for
✅We simply want to improve your life
⭐️Start your HEALTHY LIVING EXPERIENCE today ⭐️

Drop us a message and we will come to you to discuss your needs 🔥

Copyright © 2018 by Harvard University.
Harvard Health Publishing, 4 Blackfan Circle, 4th Floor, Boston, MA 02115, USA

07/04/2025

5 ways to keep your memory sharp

The way you live, what you eat and drink, and how you treat your body affect your memory as well as your physical health and wellbeing. Here are five things you can do every day to keep mind and body sharp.

✅ Manage your stress. The constant drumbeat of daily stresses such as deadline pressures or petty arguments can certainly distract you and affect your ability to focus and recall. But the bigger problem is an ongoing sense of extreme anxiety—that can lead to memory impairment. If you don’t have a strategy in place for managing your stress, protecting your memory is one reason to get one. Deep breathing, meditation, yoga, and a “mindful” approach to living can all help.

✅ Get a good night’s sleep. People who don’t sleep well at night tend to be more forgetful than people who sleep soundly. A good night’s sleep is essential for consolidating memories. The most common reason for poor sleep is insomnia—difficulty falling asleep or staying asleep. Unfortunately, many medicines used to treat insomnia can also impair memory and general brain function. That’s why it’s best to try improving your sleep habits first and turn to medication only if those steps don’t help. If you do need sleep aids, use the lowest dose for the shortest time needed to get your sleep back on track.

✅ If you smoke, quit. Easier said than done, certainly, but if you need additional motivation, know that smokers have a greater degree of age-related memory loss and other memory problems than nonsmokers. People who smoke more than two packs of ci******es a day at midlife have more than double the risk of developing dementia in old age compared with nonsmokers. However, those who stop smoking by midlife and those who smoke less than half a pack a day have a similar a risk of dementia as people who have never smoked.

✅ If you drink alcohol, do so moderately. Drinking too much alcohol increases the risk for memory loss and dementia. People with alcoholism have difficulty performing short-term memory tasks, such as memorizing lists. Another type of memory loss associated with alcohol use is called Korsakoff’s syndrome. In this condition, long-term vitamin B1 deficiency combined with the toxic effects of alcohol on the brain can trigger sudden and dramatic amnesia. In some cases this memory loss is permanent, but if caught early, can be reversed to some degree.

✅ Protect your brain from injury. Head trauma is a major cause of memory loss and increases the risk of developing dementia. Always use the appropriate gear during high-speed activities and contact sports. Wear seat belts when riding in motor vehicles. Car accidents are by far the most common cause of brain injury, and wearing seat belts greatly reduces the chances of severe head injury. Wear a helmet when bicycling, riding on a motorcycle, in-line skating, and skiing.

Redefining 1-2-1

At DeG there is NO ONE ELSE BUT YOU 🫵

✅ Your wellbeing is what we strive for
✅We simply want to improve your life
⭐️ Start your HEALTHY LIVING EXPERIENCE today⭐️

Drop us a message and we will come to you to discuss your needs 🔥

Copyright © 2018 by Harvard University.
Harvard Health Publishing, 4 Blackfan Circle, 4th Floor, Boston, MA 02115, USA

01/04/2025

General ways to improve sleep

Many things can interfere with sleep, ranging from anxiety to an unusual work schedule. People who have difficulty sleeping often discover that their daily routine holds the key to nighttime woes.

First-line strategies. Before we examine specific sleep problems, it makes sense to address some common enemies of sleep and tips for dealing with them.

✅ Cut down on caffeine. Caffeine drinkers may find it difficult to fall asleep. Once they drift off, their sleep is shorter and lighter. For some people, a single cup of coffee in the morning means a sleepless night. That may be because caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate.

People who suffer from insomnia should avoid caffeine as much as possible, since its effects can endure for many hours. Because caffeine withdrawal can cause headache, irritability, and extreme fatigue, some people find it easier to cut back gradually than to go cold turkey. Those who can’t or don’t want to give up caffeine should avoid it after 2 p.m., or noon if they are especially caffeine-sensitive.

✅ Stop smoking or chewing to***co. Ni****ne is a central nervous system stimulant that can cause insomnia. This potent drug makes it harder to fall asleep because it speeds your heart rate, raises blood pressure, and stimulates fast brain-wave activity that indicates wakefulness. In people addicted to ni****ne, a few hours without it is enough to induce withdrawal symptoms; the craving can even wake a smoker at night. People who kick the habit fall asleep more quickly and wake less often during the night. Sleep disturbance and daytime fatigue may occur during the initial withdrawal from ni****ne, but even during this period, many former users report improvements in sleep. If you continue to use to***co, avoid smoking or chewing it for at least one to two hours before bedtime.

✅ Use alcohol cautiously. Alcohol depresses the nervous system, so a nightcap can help some people fall asleep. However, the quality of this sleep is abnormal. Alcohol suppresses REM sleep, and its soporific effects disappear after a few hours. Drinkers have frequent awakenings and sometimes frightening dreams. Alcohol may be responsible for up to 10% of chronic insomnia cases. Also, because alcohol relaxes throat muscles and interferes with brain control mechanisms, it can worsen snoring and other nocturnal breathing problems, sometimes to a dangerous extent.

Drinking during one of the body’s intrinsic sleepy times — midafternoon or night — will induce more sleepiness than imbibing at other times of day. Even one drink can make a sleep-deprived person drowsy. The combination of alcohol and sleepiness also significantly increases a person’s chance of getting into a car accident.

✅ Be physically active. Regular aerobic exercise like walking, running, or swimming provides three important sleep benefits: you fall asleep faster, attain a higher percentage of deep sleep, and awaken less often during the night. Exercise seems to be of particular benefit to older people. In one study, physically fit older men fell asleep in less than half the time it took for sedentary men, and they woke up less often during the night.

Exercise is the only known way for healthy adults to boost the amount of deep sleep they get. Research shows that older men and women who report sleeping normally can still increase the amount of time they spend in deep sleep if they do some form of aerobic activity.

But try to avoid exercising within two hours of bedtime, because exercise is stimulating and can make it harder to fall asleep.

✅ Stick to a regular schedule. A regular sleep schedule keeps the circadian sleep/wake cycle synchronised. People with the most regular sleep habits report the fewest problems with insomnia and the least depression. Experts advise getting up at about the same time every day, even after a late-night party or fitful sleep. Napping during the day can also make it harder to get to sleep at night.

Keeping a sleep diary may help you uncover some clues about what’s disturbing your sleep. If possible, you should do this for a month, but even a week’s worth of entries can be useful.

If your goal is to sleep longer at night, napping during the day is a bad idea. Because your daily sleep requirement remains constant, naps take away from evening sleep.
But if your goal is to improve your alertness during the day, a scheduled nap may be just the thing. Insomniacs who are anxious about getting enough sleep may also find that a scheduled nap improves the quality of their nighttime sleep by reducing anxiety.

If possible, nap shortly after lunch. People who snooze later in the afternoon tend to fall into a deeper sleep, which causes greater disruption at night. An ideal nap lasts no longer than an hour, and even a 15- to 20-minute nap has significant alertness benefits. Shorten or eliminate naps that produce lingering grogginess.

Redefining 1-2-1 🫵

At DeG there is NO ONE ELSE BUT YOU

✅ Your wellbeing is what we strive for
✅ We simply want to improve your life
⭐️ Start your HEALTHY LIVING EXPERIENCE today ⭐️

Drop us a message and we will come to you to discuss your needs 🔥

Copyright © 2018 by Harvard University.
Harvard Health Publishing, 4 Blackfan Circle, 4th Floor, Boston, MA 02115, USA

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Balzan

Opening Hours

Monday	06:00 - 19:30
Tuesday	06:00 - 19:30
Wednesday	06:00 - 19:30
Thursday	06:00 - 19:30
Friday	06:00 - 19:30
Saturday	06:00 - 16:30

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Our Story

Alternative training session solutions are available. You may not have time to attend classes, or subscribe to a gym, as your housework, and caring for your family, takes most of the time of your day. You may be an individual that spends most of their time at the office, and barely has time for anything else. As they say if you cannot go to the mountain, we bring the mountain to you. We can definitely meet and exceed your needs.

We have first hand experience in several sports on a competitive level, and at a leisure level. Definitely not fixated with one training regime, in fact we have a mixture of workouts to build up different aspects of your healthy lifestyle. I have practiced and played football, basketball, volleyball, running, cycling, swimming, kung fu, tai chi juan, boxing, triathlon, weight training, bodybuilding, resistance training, and a few track and field events. Obviously this wide variety of sports brought with it several injuries. This in itself continued to add to our vast experience, by enabling us to manage injuries. The first hand experience allowed us to consistently train over the years without causing any deterioration to the damaged areas, but instead building muscles / strength around these areas. I am still fully active to date, which provides me with over 35 years first hand experience in practical sports, and a healthy living lifestyle. We will definitely give you what you need, and guarantee that if you follow our simple basic principles, you have no option but to succeed in achieving your goals.

The objective is that we achieve the end result, which is to improve your lifestyle, and to adopt a healthy living regimen.