Brian Zammit Health & Personal Training

27/05/2026

Giving something back to the local community!

Grazzi kbira lil Brian Zammit li nhar is-Sibt 16 ta' Mejju għoġbu jilqa' l-istedina tas-Sotto Kumitat Nisa billi organizza sessjoni ta' Fitness.
Grazzi ukoll lil dawk kollha li naqgħdu magħna għal din is-sessjoni.

Brian Zammit Health & Personal Training

www.brianzammitpersonaltraining.com

27/05/2026

🔥 Losing Motivation During a Fat Loss Journey?

One of the biggest challenges in any fat loss programme is when progress slows down or stops. It’s frustrating, understandable, and often the point where many people feel discouraged.

At the start, changes usually happen quickly. But as weeks go by, progress naturally slows and can eventually plateau. Remember — progress looks different for everyone. Some people may take up to 40 days to notice visible changes in body size, weight, or both.

The important thing to understand is this: even when you can’t see changes, your body is still adapting — especially when exercise intensity is gradually increasing.

Some powerful “behind-the-scenes” improvements include:
✅ Increased muscle mass – more muscle means higher energy use
✅ Better appetite regulation
✅ Improved insulin sensitivity
✅ Reduced chronic inflammation
✅ Better sleep & body clock regulation
✅ Stronger behavioural & psychological resilience

If you feel stuck, try adjusting your training by increasing duration, intensity, or variety.

🚫 But one thing is certain: stopping exercise is never the solution.

Stay consistent. Trust the process. Progress is happening — even when it’s not immediately visible.

Picture Source: https://nutritionfacts.org/blog/why-weight-loss-plateaus-on-diets/ [Calories indicated is generic and should not be followed without professional assistance through a registered nutritionist or dietitian]

23/05/2026

After another fruitful week, finally some gym time for me too!
With the studio busy most of the week, I don’t get much chance to use it myself.

Happy weekend everyone 🙂

22/05/2026

We are suffering the repercussions of an industry I can easily lable it as a jungle!

We just hope for a better future.

19/05/2026

Meet Carmel!

Carmel is new to working in the fitness and sports industry.

He is a qualified social worker and has worked for more than twenty years in the disability sector and lately with children. Yet fitness and sports are his passion and thanks to Brian Zammit Health & Personal Training he can now work as a fitness trainer and share his passion, motivation and knowledge with the people he meets at the gym. Carmel has a level 3 course in Basic Principles for fitness instruction. He is interested in furthering his studies in the coming months and years.

His areas of interest include running, yoga, nutrition and sports psychology.

17/05/2026

- This year marks the 21st celebration of World Hypertension Day - a global reminder that high blood pressure remains the single biggest contributing risk factor to global health.
As the burden of hypertension continues to rise worldwide, the connection between diabetes and hypertension is impossible to ignore:
➡️ High blood glucose damages blood vessels over time.
➡️ High blood pressure places additional strain on the heart, kidneys, brain and eyes.
➡️ Shared risk factors such as inactivity, unhealthy diets, smoking and excess weight increase the likelihood of both conditions.

For people living with diabetes, regular blood pressure monitoring is not optional - it is a healthy habit that can reduce the risk of heart disease, stroke, kidney disease and vision loss.

The 2026 theme, “Controlling Hypertension Together!”, is more than a slogan - it is a global call to action focused on accurate blood pressure measurement, early detection, community awareness, and improved access to screening, especially in low- and middle-income countries.

These priorities also apply to diabetes prevention, early diagnosis, and better access to care worldwide.
Controlling hypertension together also means strengthening diabetes care worldwide.

Learn more about the day and better hypertension management: https://www.whleague.org/about-us/world-hypertension-day


The International Society of Nephrology (ISN)
International Society of Hypertension

16/05/2026

Good morning. Take me back:)

14/05/2026

Last Saturday I participated in the Xterra Gozo Trails 2026 . As my friend Stephen from The Amateur Runner says, "It is not only about the finish line".

These endurance events challenge you not only physically, but also mentally and emotionally. Each race has its own story. Running for hours in hot and humid conditions can be daunting. But when you focus on completing what you committed to months earlier, the experience becomes attainable, rewarding and can be cherished.

In my daily practice I meet a lot of people who wish to regain back their health and physique, after years of living a sedentary lifestyle. Unfortunately some set unrealistic and unattainable goals, and after a couple of weeks, or months they get disheartened, and give up. I do understand the frustration, but long years of inactivity will not be reversed in a couple of weeks, by exercising only two to three hours a week.

My first races were 5ks. I slowly shifted to races with longer distances and nowadays I can run an ultra race at least once a year. For someone aiming to do a lifestyle change, setting small goals is a must. These could be related to just fitness, like increasing the number of minutes you exercise during the week.

Usain Bolt, the world record holder for the 100 meters once said that it took him 4 years of preparation to run 100 meters in under 10 seconds. Consistency is key. Targets have to be gradually increased and achievements have to be acknowledged. Setbacks will happen, but do not get discouraged. Life is an experience not a race!

Well done XTERRA Malta for organising this amazing event!

13/05/2026

!! Have a great day!

11/05/2026

07/05/2026

Bongu lil kulhadd:)