AR Fitlab Smart Coaching

26/04/2022

Proud sponsor of this amazing and dedicated girl ! 🙌🏽😊 Miss Gharghur 👑

AR Fitlab Smart Coaching is my main sponsor for Miss Malta 2022.

Sponsor description: "AR FITLAB specialises in personal and online training and nutrition coaching."

Thank you for believing in me!

Director: Kersten Borg

12/12/2021

Great job 👏🏽🎊
Overcoming your fears and doing an amazing progress.

When we first met you were scared off falling down while doing step ups, and now you are doing box jumps ! 🥲

Keep up the great job you're doing Dani ! Let's go for more 🙌🏽💪🏼

04/11/2021

It was a long journey, no one said it was going to be easy but we did it! You did it! 🥳 besides it was strange and hard year with gyms closed we managed to keep training.

Some days were harder than others and you made it through, between studying, working and the contest you managed to do it all.

I am very excited to see you on stage 🤩 I know you'll rock that stage and regardless the result I couldn't be any more proud of you !

I am very honored to be your coach and that I was able to share this journey with you.

Keep being awesome!😃



🇲🇹

15/07/2021

Bosu push ups 💣

Working with a stability ball( yoga ball) or a bosu not only helps working on the targeted muscle ( chest in this case) but also force you to work on the core and stabilizers, helping strengthening them and preventing injuries.

Give this push ups a try on your next workout 🔥

06/07/2021

Look at the good part of your fears, your heart beat accelerates, you're more alert, you're more focused, you're body is just preparing to what's coming, you are stronger !

Only when weak may I carry my true strength

28/06/2021

What's your excuse ? Just do your best 👊🏽

21/06/2021

Fat vs muscle

Are you trying to lose weight or fat?
On the picture we have 1kg of fat vs 1kg of muscle.

And as you can see fat takes more space than muscle being the same in the human body, therefore weight becomes irrelevant since both of them weight exactly the same.

❗don't focus too much if the scale doesn't move down, if you're following a correct nutrition and exercise plan chanced are that you have put on some muscle and lost some fat.

Other ways to see some progress are:

-Progress pictures
-How your clothes fit you

04/06/2021

23/05/2021

The distance between your eccentric and concentric movement is called range of motion, and this can affect directly on the performance and effectiveness of any exercise.
The more range of motion = the more effort and strength used.
Of course there is some techniques that can along with less range of motion depending on the need, but used wisely this can be a game changer for the effectiveness of your workouts.

12/04/2021

Coconut Cauliflower Mash
Perfect accompaniment for a chicken or beef dish

Calories->409
Fat->27g
Carbs->28g
Protein->13.3g

Ingredients:
Cauliflower (chopped) 3cups
Cashews(crushed) 1/4cup
Coconut milk 1/4cup
Salt 1 pinch
Paper 1 pinch
Cinnamon 1 pinch

Instructions:
Put all the ingredients in a pot and bring them to boil over medium heat, reduce the heat and cover with a lid then simmer for around 15 min and remove from the heat.
Put everything in a blender and puree it until smooth, if it's necessary add 1 tbsp of water at a time to get the mixture moving.

22/03/2021

Texas Thin Crust pizza 🍕
Calories- 552
Protein- 52.5g
Carbs 21.5g
Fats - 28.5g

Ingredients:
-olive oil cooking spray
-ground sirloin or extra lean ground beef (170g)
-salt 1/4 tsp
-pepper 1/8 tsp
-Onion(small diced) 1/4 cup
-red pepper(small diced) 1/4 cup
-Garlic(minced) 2 tsp
-Tomato (small diced) 1/4 cup
-BBQ sauce 2 tbsp
-whole wheat tortilla 1
-pineapple(chopped) 1/4 cup
-aged white cheddar (grated) 1/2 cup

INSTRUCTIONS:
Preheat the oven to 200°C. Preheat a non-stick frying pan on medium heat. Coat lightly with spray and add the ground meat and season it with the salt and pepper. Stir-fry the beef until lightly browned and cooked all the way through then add the peppers, garlic and onions and sauté for 1 more minute, then add the BBQ sauce and stir until it's all mixed and remove from the heat.
Get a baking sheet and coat it lightly with the spray and place the tortilla on the tray, then spread the beef and veggies mix on the shell. Leave some space outside the tortilla for the crust (1.5cm).
Top it up with the pineapple and cheese and place it in the oven.
Bake it until cheese is melted and the shell is toasted(10 min approx).

Serves 1 large portion or 2 small

11/01/2021

BFR or Blood Flow Restriction training it's a technique that combines low weight resistance with low blood flow into the muscle, restricting the blood to circulation (in other words blood comes in but don't go out the muscle that easily).

By restricting the blood flow your slow twitch muscle fibers will fatigue faster causing them to require assistance from the fast twitch muscle fibers, creating a bigger stress in the muscle.

Now this will affect the amount of weight lifted since the oxygen flow is also restricted.

This is a technique that can help train when there is an injury by reducing the stress created in the joints.

If applied correctly it can help you increase muscle and strength.

In other words lift lighter weights and build more muscle.

07/01/2021

⚠️When we are trying to lose fat or gain muscle there is more factors invovled than just going to the gym.

Of course going to the gym helps! But there must be a balance around it since evwrything is interconnected:

A)You need to exercise to burn energy, calories, break down muscle fibers.

B)You need to eat enough and the proper macro and micronutrients to help your body recover the tissue damage.

C)You need rest and sleep to help that repairing process happends optimally in your body, not enough sleep wont lead to enough recovery.

STRESS is a key factor that disrupts these interconnected processes, that's why is important to take time for yourself, nutrition exercise and sleep help your body release that extra stress we might carey through the day.

01/01/2021

Small adjustments and changes have a big impact on the long run.

If you're trying to start a diet it's easier to start by small steps and master some basic habits to succeed instead of jumping to a restrictive diet which will make it harder for you

18/12/2020

‼️An easy way for portion control !

All you need is your hands 🖐

Hands are proportional to your body, their size doesn't change, and it's always with you, making it a reasonable method to portion/measure your meals.😃

15/12/2020

🍏🧀🍟Red, yellow and green light foods 🚦
Give this a try !

It's an excellent way to get to know what works for you and help you move towards your goals.

🔴Red light food doesn't mean they're forbidden, but more like a: Eat less foods. You can enjoy this foods once in a while as long as you dont abuse them.

🟡Yellow light foods are always a better chocie than red light foods, they're less processed and help you move closer towards your goals. Eat occasionally this foods.

🟢Green light foods, this ones are gonna be the key in your nutrition, they make you feel good and help get you even closer towards your goals! Eat this foods more often.

And remember this list may be unique for your goals and needs, meaning that not everyone will have the same choices as you do.

There is no forbidden or wrong foods, but there is always better choices.

Balance is the key!

15/12/2020

🍏🧀🍟Red, yellow and green light foods 🚦
Give this a try !

It's an excellent way to get to know what works for you and help you move towards your goals.

🔴Red light food doesn't mean they're forbidden, but more like a: Eat less foods. You can enjoy this foods once in a while as long as you dont abuse them.

🟡Yellow light foods are always a better chocie than red light foods, they're less processed and help you move closer towards your goals. Eat occasionally this foods.

🟢Green light foods, this ones are gonna be the key in your nutrition, they make you feel good and help get you even closer towards your goals! Eat this foods more often.

And remember this list may be unique for your goals and needs, meaning that not everyone will have the same choices as you do.

There is no forbidden or wrong foods, but there is always better choices.

Balance is the key!