Matt Fitness Coach

20/08/2025

THIS IS THE ONE THING MY CLIENTS HATE THE MOST…

Resting.
... the time between sets.

I’ll tell someone: “Take 45–60 seconds.”

They rest for 10 seconds then grab the weights again like they’re in a CrossFit final.

Here’s the problem 👇

If you cut rest too short, your muscles never recover enough to hit the next set properly.

Less recovery = less strength = fewer quality reps.
Fewer quality reps = slower progress (and usually worse form).
Rest isn’t me being “soft” on you. It’s science.

Those extra seconds let your energy systems recharge so you can train harder, lift heavier, and get better results.

So the next time I tell you “Rest for a minute”… don’t look at me like I’m torturing you 😅

Trust me... your progress depends on it.

18/08/2025

Eating less sounds like the obvious way to lose fat… but here’s the problem:

Your body is smarter than you think.
Starving yourself doesn’t just burn fat, it burns muscle.
Your metabolism slows down, hormones go out of whack, and suddenly you’re eating rabbit food but seeing zero progress.

I always tell clients:
👉 You don’t need LESS food, you need the RIGHT food.
👉 You don’t need to punish your body, you need to fuel it.

Because here’s the truth:
Your metabolism isn’t broken... it’s only protecting you.

That means you can actually work with it instead of fighting it.

💡 Swipe through this post to see:
✅ Why 1200-calorie diets backfire
✅ What “metabolic adaptation” actually is
✅ How to recover your metabolism the RIGHT way

And if you’ve ever felt like “I’m eating less than ever but still not losing fat”…

You’re not alone. (Also you’re probably hangry enough to murder a slice of bread 🥖😂)

What’s the lowest calorie diet you’ve ever tried? How did it go?

16/07/2025

Boat day calories don’t count. It’s science

Gym fam vibes 🚤💪

04/06/2025

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐦𝐲 𝐭𝐚𝐤𝐞 𝐨𝐧 𝐎𝐳𝐞𝐦𝐩𝐢𝐜 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐡𝐢𝐝𝐝𝐞𝐧 𝐝𝐚𝐧𝐠𝐞𝐫𝐬

I’ve been holding back on saying anything publicly about Ozempic. But I’ve spent a time researching it lately and I can’t ignore what I’ve been reading.

Yes it helps people lose weight. That part is true. But we’re not talking enough about the real risks.

Especially for people using it just for weight loss and not diabetes.

Let’s talk about mental health.

This really shocked me. A recent study of over 11 million patient records found that people using GLP-1 drugs* like Ozempic had much higher rates of depression, anxiety, and even suicidal thoughts. The European Medicines Agency tracked nearly 500 psychiatric events linked to these drugs. Nearly half were depression. The rest included anxiety and suicidal thoughts. This isn’t some rare side effect. It’s serious and potentially life-changing.

Physically, the side effects are rough. Most expect some nausea or appetite loss. But over 80 percent of users report vomiting, diarrhea, constipation, stomach pain, or fatigue. And the more severe ones like pancreatitis**, kidney issues, and gallbladder disease. Rare but real. Gastroparesis is also being reported more often. That’s when your stomach stops emptying normally.

Then there’s what happens when you stop. Clinical trials like STEP 1 show people regain most of the weight within a year of stopping. About two-thirds of it. So unless you stay on it forever, you could end up back where you started. Or worse.

There’s also the impact on fertility. Rapid weight loss and lack of nutrients can mess with hormones. In both men and women. It can affect your period, s***m quality, and even early pregnancy. Animal studies have shown birth defects. That’s why women are told to stop the drug two months before trying to conceive. But most people aren’t hearing that when they get it prescribed.

And yes.. the “famous” Ozempic face and hair loss are a thing. Rapid fat loss can lead to sagging skin and a tired, sunken look. One study found hair loss was 52 percent more likely with semaglutide than with other weight-loss meds.

The way it’s being promoted really worries me. You see doctors, influencers, even clinics calling it an easy fix. But it’s not. It’s a powerful drug. It changes how your body and brain respond to hunger. And it comes with consequences. Even the doctors who support it say it should be used with lifestyle changes like better eating and movement. It’s not magic. It’s not forever. And for some, it’s a lifetime commitment.

And what makes this even harder to accept is how it’s being handled on a national level.

Malta has one of the highest obesity rates in Europe.

This should be a wake-up call. We need prevention. We need healthy food systems. We need movement, education, support. But instead, we’re being handed medication as the first line of defence.

We are being offered shortcuts by the very people who should be protecting us. The ones who should be giving us the best possible chance at real health. Instead of fixing the root causes, they’re handing us injections and calling it progress. It’s not progress. It’s deeply disappointing.

I’m not here to shame anyone who’s using it. Everyone’s on their own path. But we deserve honesty. We should know what these drugs really do. The side effects. The mental health risks. The long-term consequences.

So if you’re thinking about it, do your homework. Look beyond Instagram.

Read the studies. Ask your doctor real questions. You deserve the full truth. Not just the hype.

Just sharing this because I wish more people were saying it out loud ❤️

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* GLP-1 drugs are medications that mimic a natural hormone in your body to help control blood sugar and reduce appetite. They’re mainly used for diabetes, but now also for weight loss.

** The pancreas is an organ that helps digest food and control blood sugar, and pancreatitis means it becomes inflamed, causing pain and digestive problems.

30/05/2025

AI is changing our lives fast.

Some use it for convenience. Others misuse it for shortcuts. Like anything powerful it can help or harm depending on how we use it.

One thing I used it for?

To show you the deeper meaning behind a phrase we hear all the time:
“We are what we eat.”

I asked AI to generate two images of the same 45 year old man with the same genetics, same age, same body.

The only difference? His diet.
One eats mostly processed food.
The other eats mostly whole food.

What came out is more than just two faces, it’s a visual reminder of how our choices shape not only how we feel… but how we function and age.

Use tools. Stay curious. But never forget:
Your health still comes down to the basics.

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28/05/2025

Massive congratulations to Luke Galea on this incredible achievement. Making our village proud! 💪🏻

Luke Galea clinches Malta’s first gold medal of the day in the Kumite -84kg category at GSSE 2025, defeating Luxembourg’s Tiago Serra Rodrigues in the final. 🇲🇹

23/05/2025

HYROX vibes this evening.

Not about being the fastest.

Not about being the strongest.

Just showing up, moving well, and doing it together.

Solid start. 💪🏻

17/05/2025

If you think working out is only about weight loss or muscle gain… read this to the end.

A short workout can:
clear your mind, lift your mood, boost energy, improve sleep, sharpen focus, build discipline, strengthen your heart, support your joints, lower stress, and give you back control of your day.

It doesn’t have to be perfect. It just has to be done.

Today was one of those hard sessions but I feel 10x better for it.

25/04/2025

Footballers aged 13–17 this is your summer to get stronger, faster, and ahead of the game.

Our 8-week Strength & Conditioning Program is designed specifically for youth footballers aged 13–17 looking to build real strength, explosive power, and smart movement heading into preseason.

🏋️‍♂️ What to expect:
✅ Gym-based training twice a week
✅ Focus on power, strength & injury prevention
✅ Small group coaching
✅ No gym experience needed – we teach everything
✅ Individual tracking & progress over 8 weeks

📍 Location: Private Gym – Mġarr
🕘 Tues & Thurs/Friday @ 9AM
💰 16 fully coached sessions

⚠️ Limited spaces available — DM to reserve or fill out the quick form here : https://docs.google.com/forms/d/e/1FAIpQLSfQI1yy6bp2myLQTcTq5XxJdkgV4Wcw3tTk-sDyHSMzeJIZTw/viewform?usp=sharing

📲Parents will be contacted directly once registered.

08/01/2025

First week of classes done 💪🏻🏋

24/12/2024

To my amazing clients:

Thank you for the sweat, laughter, challenges, and progress we’ve made together this year. 💪🏻

Wishing you a Merry Christmas and a New Year to you and all the family filled with health, happiness, and success.

Let’s make 2025 even stronger!

09/12/2024

👇👇

We are proud to kick off our first football camp just in time for Christmas. Over two weeks, we will be holding 6 small-group sessions focused on technique, ball mastery and most importantly, fun! As two UEFA licensed coaches with years of experience in the youth sector, we can guarantee a keen eye....