CoachLiam21

3 Simple Ways to Increase Your Metabolism 🔥

You don’t need to completely overhaul your lifestyle. Start by moving a little more and building more muscle.

1. Walk more 🚶‍♀️

I know Malta isn’t exactly the most walkable place 😂 but there are still easy ways to get more steps in:

• Park a little further away from work and walk 10–15 minutes each way. That’s roughly 2,000–4,000 extra steps depending on your pace and distance.
• Skip the lift and take the stairs whenever you can.
• Going to the grocery shop around the corner? Walk there and back instead of driving (unless you’re doing a big shop, obviously!).

2. Strength train 🏋️‍♀️

The more muscle you have, the more energy your body uses to maintain it. Building muscle can therefore help increase the calories you burn throughout the day.

3. Move more in general 🔥

It doesn’t always have to be a workout. More walking, stairs, errands on foot and simply being more active all add up.

Small changes = big difference over time.

Hopefully this helps! Have a lovely day 🤍

20 EASY WAYS TO GET MORE FIBER EVERY DAY 🌱

Most people aren’t getting enough fiber — but increasing it doesn’t have to be complicated!

Here are simple foods you can mix into your everyday meals 👇

1. Mixed berries — 50 g = ~2–3 g fiber
2. Raspberries — 50 g = ~3.3 g
3. Blackberries — 50 g = ~2.7 g
4. Strawberries — 1 cup = ~3 g
5. Kiwi — 2 medium = ~4 g
6. Avocado — ½ medium = ~5 g
7. Broccoli — 1 cup chopped = ~2–3 g
8. Carrots — 1 cup chopped = ~3–4 g
9. Brussels sprouts — 1 cup cooked = ~4–6 g
10. Green peas — ½ cup cooked = ~4 g
11. Chia seeds — 1 tbsp = ~4.1 g
12. Ground flaxseed — 1 tbsp = ~2.8 g
13. Oats — ½ cup dry = ~4 g
14. Lentils — ½ cup cooked = ~8 g
15. Black beans — ½ cup cooked = ~7–9 g
16. Kidney beans — ½ cup cooked = ~6–7 g
17. Chickpeas — ½ cup cooked = ~6 g
18. Butter/lima beans — ½ cup cooked = ~6–7 g
19. Pumpkin seeds — 1 oz = ~5 g
20. Almonds — 1 oz = ~3.5 g

💡 EASY FIBER BOOST:

Add chia or flax to your oats or yogurt.

Add berries or kiwi to breakfast.

Throw chickpeas or beans into salads.

Add lentils or beans to soups, stews or rice dishes.

Snack on fruit and nuts.

Small additions throughout the day can make a BIG difference.

Aim for a variety of fiber-rich foods rather than relying on just one source. And increase your fiber gradually while drinking enough fluids.

SAVE THIS FOR YOUR NEXT GROCERY SHOP 🛒🌱

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You should eat so much fiber. It’s ridiculous how little most people actually get. On average, people are only eating around 15 grams of fiber a day.

And when it comes to colon cancer, fiber is one of the most important dietary factors to pay attention to. So why aren’t you eating more of it?

People often say, “Oh, fiber makes me feel bloated and puffy.” But sometimes that’s because they’re getting most of their fiber from just one source. There are so many different types and sources of fiber: beans, lentils, different varieties of legumes, vegetables, fruits, chia seeds, and so much more.

The key is variety. Get your fiber from lots of different foods rather than relying on one source.

Personally, I’d make getting enough fiber one of the biggest priorities in your diet. Aim for around 30–50 grams per day, depending on your individual needs.

Secondly, focus on good-quality carbohydrates to refuel and replenish your body for your next day of training or sport.

Then, protein.

That’s just my personal opinion, but I genuinely think fiber deserves way more attention than it gets.

If you want to maximise hypertrophy, protein gets a lot of attention—but carbs matter too.

Protein provides the amino acids needed for muscle repair and growth, while carbohydrates help fuel your training, replenish muscle glycogen, and support performance. Better training performance means more quality volume and intensity over time, which is a huge part of building muscle.

So no, this doesn’t mean protein isn’t important. It means you shouldn’t neglect carbs while chasing your protein target.

Train hard. Eat enough. Recover. Grow.

STOP TRAINING WHAT YOU’RE ALREADY GOOD AT. 👀

Limited gym time? Train your weak points. Skip your strong points when you need to.

My legs are already developed, so before paddle I’ll skip legs to stay explosive and fresh. But if you’ve got chicken legs… you don’t get to skip leg day. 😂

Train smart. Fix your weaknesses. Don’t just train your ego.

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The ONLY 3 reasons I’d use supersets with a client 👇

1️⃣ They don’t know how to rest.
If they’re constantly going, I’ll give them a low-fatigue task between sets—like gentle hamstring mobility while doing bicep curls—to help them slow down and recover.

2️⃣ They’re an athlete with limited time.
If their sport requires lots of different movements, supersets help us fit more into the session.

3️⃣ They’re simply limited on time.
If we need to train multiple muscle groups in a short session, supersets can help us get it done.

Other than these 3 reasons, supersets are unnecessary.

They’ll just create more fatigue when you’re already limited on time.

Don’t do them unless you actually have a reason to. 💪

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