Wednesday, September 11th, 2013

how to exercise during the academic year 

Go to class in your gym clothes. 
Keep it appropriate for class, of course, but if you’re already in comfy shoes, running shorts/pants, and a t-shirt, you’ll be much more likely to pop into the gym 

Hit the gym between classes.

You know that hour you usually use to chat with friends, grab a coffee, and generally just mosey around? Mosey to the gym, catch up with your friends while on the treadmills, and grab a coffee en route to your next class. You’ll still get your regular between-class activities in while also sneaking in a quick workout.

Exercise with a friend. 

One of the best tricks for making sure you get your workout in is to do it with a friend — at the gym, in a pick-up game, playing touch football. No matter what you do, you can hold each other accountable, motivate each other, and make the time go quicker once you do start your workouts.

Do your homework at the gym.

Have some less-than-exciting reading you just need to get through? Set yourself up on a bike at the gym, put in some headphones, and get through your reading while also getting 
through your workout.

Sign up for an exercise class and treat it like an academic class.

Sign up for a yoga or other exercise class and treat it just like a “real” class. Make sure you show up every week and do what you’re required to do each session. Added bonus: A scheduled class means you don’t always have to feel like you should be going to the gym, since you know you’ll be going every Monday, Wednesday, and Friday at. Any time will do 

Make a reward system. 

Consider setting something up, like a Google shared calendar or even something you hang up in your room, where your friend and you keep track of your workouts. At the end of the month, fo


Friday, July 12th, 2013


Summer work out tips

Tuesday, May 28th, 2013

Summer work out tips

 1. Adjust your body temperature

Hop into a cold shower before your workout .A pre-exercise cool down improves performance in the heat — probably because it lowers your  heart rate as well as core and skin temperatures.

Summer’s heat and humidity shouldn’t keep you from exercising — you just need to take precautions. To stay safe and prevent dehydration and heat-related illnesses, follow these guidelines:

1. Exercise in the morning or evening, when temperatures are lower.

 2. Wear as little clothing as you can, but make sure it’s not too tight and doesn’t chafe.

 3. Deflect sun with white or light colors and a hat.

 4. Use water-resistant sunscreen (re-apply it hourly).

 5. Work out in shaded areas as much as possible

.6. Before, during, and after exercise, avoid alcoholic or caffeinated beverages. They’re diuretics, so they’ll take fluid out of your body when you need it most.

 7. If you’re exercising less than two hours, drink water before and during the activity (6 to 8 fl oz every 15 minutes).

 8. If you’re exercising for more than two hours, drink 12 to 20 fl oz water 15 to 30 minutes before exercising.

 9. After exercise, make sure you drink enough water to completely quench your thirst.


Monday, February 18th, 2013


what to eat befor a work out

Saturday, January 5th, 2013

Number 1


Lentils are a great source of carbs,protein, fiber, B vitamins, iron, magnesium, potassium, zinc, 

calcium, and copper. 

They will provide you with a great pre-workout energy boost and they’re also low in fat and calories, 

so they make for a great all-around snack.

 If you’re not used to them,

 start with a small portion. You don’t want to end up with a bad case of gas and get kicked out of the gym.

  Number 2


Although many have written off pasta due to the ant -carb trend, it remains a great source of complex carbs,

 which help increase stored energy (glycogen) in the muscles.

 When your glycogen stores are depleted, 

your body starts relying on anaerobic metabolism for energy, 

which makes your workout much more difficult. Stick to whole-wheat pasta and keep your portions small or allow two to three hours for digestion before your workout. 

Number 3


If you’re paying attention,

 you might be wondering why you were told to avoid fat before a workout ,

and are now being told to eat almonds,

 which are full of fat. 

The difference is that the monounsaturated fats found in almonds andotherenuts provide energy-boosting essential fatty acids such as omega-3s and omega-6s. The fats you should be avoiding before exercising are saturated ones like cheese and butter,

 which will make you tired and lethargic.

Number 4 


Since oats are full of fiber, they are low on the glycemic index. Therefore,

 the carbs are released into your bloodstream gradually, 

keeping your energy levels constant during your workout. They also contain B vitamins,

 which are energizing, stress-lowering, and help to convert carbs into energy 

Number 5

Energy bars

There are manytypes of energy bars out there. 

Some contain mostly protein,

 whereas others are composed largely of carbohydrates. 

In order to boost your energy before a workout,

 choose a bar that leans more toward carbs, 

such as the Gatorade bar. Although bars may be a little more difficult to digest than gels, 

they have the added advantage of being packed with a balance of essential nutrients. 

 Number 6


The magnesium in yogurt can give you an energy kick for your workout as it

 activates enzymes that are involved in the metabolism of protein and carbs.

 It also provides the explosive source of energy used for lifting weights. Therefore, 

yogurt is a good choice before both cardio and weightlifting sessions. 

 Number 7

Trail mix

Trail mix is a great source of phosphorous and zinc. 

The first promotes musek muscles growth and boosts energy,

 and the secons speeds up muscle healing.

 Look for a healthy mix that includes nuts and dried fruits; 

avoid varieties with high-sugar ingredients such as M&Ms.

 The dried fruit will provide you with healthy sugars for a quick energy boost,

 while the seeds and nuts will prevent your insulin level from dropping.

 Just beware of quantity; although the fat in trail mix is “healthy” fat, 

it can still cause you to pack on the pounds. 

Number 8

Bananas and other fruits

Although it is widely believed that the sugar in bananas can make you fat,

 it is actually a very digestible form of carbohydrate. 

Furthermore, bananas are packed with potassium,

 which aids in maintaining proper nerve and muscle function.

 Since your body doesn’t store this nutrient for long periods,

 an intense workout is enough to make your potassium level drop. Apples, 

peaches, pineapples, and grapes are also good choices for anenergizing snack.

 Number 9

Carbohydrate energy gels

These convenient little gel packets provide a dose of concentrated carbs,

 roughly equivalent to half a bagel. 

As they don’t contain any protein, fat or fiber, 

energy gels are absorbed into your bloodstream faster and are much easier to digest than solid food. 

They are ideal for runners, and any other athletes that require quick bursts of energy to make it through high-intensity workouts.

 Number 10


The bioactive compounds tyramine and phenylethylamine found in chocolate can provide you with an energy

 boost for an intense exercise session.

 However, chocolate is packed with sugar, calories, fat, 

and caffeine, so don’t go overboard. 

Your best bet is dark chocolate; it contains the fewest calories and the most antioxidants. 

Calorie burning

Monday, December 17th, 2012

Christmas fitness tips

Wednesday, December 12th, 2012
The typical Christmas party season features too much booze, lots of naughty
food and not enough exercise.

Alcohol dehydrates you, and as a runner you may already be dehydrated from
training. So, damage limitation is a good approach and drinking water
throughout the night will help lessen the effects and make a dry mouth and

sore head less likely. It is important that before you go to bed,  you make

sure you have a big glass of water to flush out your kidneys.

Don’t exercise if there is any chance that you are still drunk. It takes an

hour to process a unit of alcohol, so four pints of lager could take up to
10 hours to be completely gone from your system. The same goes for a bottle
of wine.  Try to stick to your schedule as much as possible, even if you’re
feeling rough. If you are slightly over indulged, a run will do you good.


Hangovers can mean you’re tempted to pig out on junk food but, instead,
replace lost salts with an electrolyte drink and aim to put back the good
to counteract the not so good, so get plenty of vitamin-packed fruit and
vegetables after a boozy night. Try a smoothie packed with vitamin C rich
fruits like strawberries, blueberries, raspberries and orange juice. Eat
dark greens like broccoli, plenty of salad and choose lean meat or fish for
lunch and dinner, and if hangovers make you hungry, chop up some carrots,

celery etc and dip them in a tub of hummus, or grab a small handful of nuts
to graze.


Go slow during the Christmas time but do not stop.  Remember that you will
be eating out more and drinking more. It is that time of the year, but it
will pass and soon you will be back to your normal routine.  If you workout
for example two or three time a week, go for half of what you do. You will
enjoy your Christmas while still staying slim and fit!!

Get fit and stay fit

Activezone Fitness Club
Fit club Malta

martin farrugia 

national record holder of 36 hour indoor cycling 2011/2012

Eating Tips

Wednesday, December 5th, 2012

Get fit(ter) by exercising 3 minutes a week

Saturday, November 24th, 2012


Study says you can get fit(ter) by exercising 3 minutes a week


“Get fit in three minutes a week” sounds like something from a late-night infomercial, but researchers say 12 minutes a month can result in health benefits for some people. The key is high intensity training (HIT), which involves repeated intervals of all-out effort. According to the BBC’s Dr. Michael Mosley, HIT activates 80% of your body’s muscle cells, more than traditional cardio activity. You won’t be Lance Armstrong, but HIT on the bike can improve aerobic fitness and insulin sensitivity. But, as Mosley discovered, if you still can’t button your pants, you should blame your genes, not your jeans.


Workout Log

Wednesday, October 17th, 2012

     Workout  log

Warm up 15 20 25 30 35  
station           notes
Exercises reps rest weights 1 weights 2 weights 3  
chest press 15/25 20 sic Moderate      
lunge 15/25 20 sic Moderate      
push  ups 15/25 20 sic Moderate      
lunges 15/25 20 sic Moderate      
ab 15/25 20 sic Moderate      
reverse crunch 15/25 20 sic Moderate      
figure of 4 crunch 15/25 20 sic Moderate      
ab churnes 15/25 20 sic Moderate      
repeat for 4 times 15/25 20 sic Moderate      
back 15/25 20 sic Moderate      
chest press 15/25 20 sic Moderate      
lunge 15/25 20 sic Moderate      
push  ups            
ab 15/25 20 sic Moderate      
reverse crunch 15/25 20 sic Moderate      
figure of 4 crunch 15/25 20 sic Moderate      
ab churnes 15/25 20 sic Moderate      
repeat for 4 times 15/25 20 sic Moderate      
back 15/25 20 sic Moderate      
chest press 15/25 20 sic Moderate      
lunge 15/25 20 sic Moderate      
push  ups            
ab 15/25 20 sic Moderate      
reverse crunch 15/25 20 sic Moderate      
figure of 4 crunch 15/25 20 sic Moderate      
ab churnes 15/25 20 sic Moderate      
repeat for 4 times 15/25 20 sic Moderate      
            SUNDAY extra day
 cool down 15 20 25 30 35