A New Better Life

Ħafna nies iħossuhom diżappuntati għax qalu li se jibdew u ma bdewx… jew waqfu wara ftit wisq.

Il-verità?

Il-commitment mhux motivazzjoni biss, imma li jkollok pjan li jaħdem mal-ħajja vera tiegħek!

New, Better Life nibbażaw kollox fuq dal-kunċett.

👉 Għażel int l-programm li jgħodd l-aktar għalik
👉 Wara, kemm tibbukja s-Sessions u tattendi. Il-coaches jieħdu ħsieb il-kumplament.
👉 Iċċelebra passi żgħar li tagħmel.
👉 Ikollok pjan tal-ikel li jadatta għall-bżonnijiet u xewqat tiegħek.

Jekk dan jgħodd għalik, ibgħatilna messaġġ.

➡️ Ħafna jkunu jixtiequ jibdew u ma jkunux jafu minn fejn.

IDEALMENT, Biex nsiru nafuk u nara nistghux ngħinuk, jew jekk ikunx aħjar nirreferuk ghand xi hadd iehor, kemm timla’ dawn l-ftit mistoqsijiet li ssib hawn >> www.anbl.mt/questions

Dawn huma fost l-lista tal-affarijiet li Tibbenefika minnu meta persuna tibda;

🔥 Jinħaraq x-Xaham
💪 Toning
🧘 Kontroll ta' Stress
🌟 Saħħa Aħjar (jew ħafna aħjar)
🚀 Ħafna iktar Enerġija, Mobilita' u Flessibilita'
🌈 Ħafna Iktar Kunfidenza
🌟 Kwalita' ta' Ħajja Aħjar

Jekk naraw li xi Programm minn tagħna jista’ jgħin anke lilek, nikkuntatjaw, inkella nirreferuk ghand xi ħadd jew x’imkien iehor li jkun jista’ jgħinek b’modi oħra.

➡️ Nfakkrek kemm timla’ dawn l-ftit mistoqsijiet li ssib hawn >> www.anbl.mt/questions

Nawguralek s-Saħħa u l-Ġid 🙂

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
A New, Better Life

Dan għal dawk li jaħsbu żżejjed 😉

Ma nistgħux nikkontrollaw kollox, imma nistgħu nikkontrollaw kif naħsbu.

🧘 Iffoka fuq dak li tista’ tagħmel illum

🙌 Aħjar progress milli perfezzjoni

📝 Għid “grazzi” kuljum għal affarijiet żgħar u kbar

Is-saħħa vera tibda mid-direzzjoni tal-ħsibijiet ! ;)

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
Chief Coach,
A New, Better Life,
www.anbl.mt

Is-sempliċità hija xi ħaġa li ftit tingħata importanza, fil-ħajja kkumplikata ta’ ħafna minna llum.
Ħafna pariri jagħmlu kollox jidher iktar ikkumplikat milli hemm bżonn.

Eżempju fin-nutrizzjoni; ”Il-Plate Method” 🍽️:

🥦 Nofs il-platt jew kwart mimli ħaxix
🍗 Nofs il-platt jew kwart mimli proteina
🍠 Il-kwart li jifdal għal carbs ‘kumplessi’
🥑 Ftit xaħmijiet tajbin bħaż-żejt taż-żebbuġa

Mhux daqshekk kumplikata, hux?

👉 Dawn u ħafna tips oħra naqsmuhom mal-Membri tagħna f’A New, Better Life, fejn inħeġġu KONSISTENZA u mhux PERFEZZJONI.

Follow us for more tips on how to cut through the noise and simplify your healthy habits and visit us: www.anbl.mt

Ngħixu f’kultura li dejjem tgħidilna nagħmlu aktar.

Imma x’taħseb kieku kellna ngħidulek is-sigriet għal Fat Loss & Toning, Fitness, Health & Stress Management, ħafna drabi jkun li nagħmlu inqas?

🎯 Minflok workout twil u kkumplikat, iffoka fuq 30 minuta eżerċizzji ta’ Toning & Fat Loss li jgħinuk tnaqqas ix-xaħam u żżid l-enerġija, flok xi ħaġa li teħilbek kull darba, flok timliek bl-enerġija għall-bqija tal-jum.

🎯 Minflok riċetti kkumplikati, agħżel affarijiet sempliċi: smoothie tal-protein, insalata bil-protein lesta, overnight oats b’ħafna fibre.

🎯 Minflok ‘scrolling’ bla waqfien fuq il-mobile, agħmel affarijiet sempliċi:
5 minuti nifs fil-fond, tikteb x’beħsiebek tagħmel illum, jew mixja fil-għaxija biex tistrieħ minn ġurnata xogħol.

Inqas affarijiet… imma b’aktar skop.

👉 X’inhi ħaġa waħda mhux importanti li tista’ tħalli barra jew li tista’ tibda tagħmel inas ta’spiss?

Nieħdu gost jekk tiktibha fil-comments ukoll, imma l-aqwa li twettaqha ;) 👇

Qatt ħassejt li tagħmel l-progress sar qisu xi xogħol full-time? 🙋‍♀️

Ġratilna lkoll xi darba jew oħra f’xi qasam tal-ħajja.
Imma hawn hi l-verità:

Riżultati li jdumu ma jiġux neċesserjament billi nagħmlu aktar affarijiet, imma billi nissimplifikaw u noħolqu ftit drawwiet IMPORTANTI li nagħmluhom kuljum.

Dan kif tista’ tibda:

1️⃣ Drawwiet marbuta ma’ xulxin
Ħu drawwa ġdida u orbotha ma’ waħda li diġà tagħmel kuljum.

Eżempju: wara li taħsel snienek, għamel 2 minuti ħu nifs fil-fond jew ftit eżerċizzji ta’ mobilità.

2️⃣ Ikla waħda, proteina doppja
Meta tkun qed issajjar, sajjar d-doppju tal-proteini.
Kemm għall-ikel ta’ llum u għal ta’ għada. Inqas ħin issajjar u tilħaq il-bżonnijiet tiegħek tal-proteina b’aktar faċilita’.

3️⃣ “Power Hour”
Agħżel nofs siegħa fil-ġimgħa (jew anke 20 minuta) biex torganizza x-xiri (shopping list) u, jekk jibqa’ ħin, taqta’ ftit ħaxix għal matul il-ġimgħa.

Dan kollu jgħin ħafna meta tkun qed taħdem fuq Fat Loss & Toning, Fitness, Health & Stress Management.

Kollox idur fuq rutina ta’ kuljum taħdem għalik.

Jekk dan l-artiklu għenek agħmel like u share jekk jogħġbok. Nieħdu gost ukoll nisimgħu l-kummenti tiegħek 😊

Happy Thanksgiving!

It is the season of gratitude. And we love that about this season.
Gratitude isn’t just a “feel-good” idea, though.

It’s actually good for your brain. And just like any muscle, the more you train it, the stronger it gets.

Think of it like resistance training.

Every time you express gratitude, it’s like a rep that wires your brain for more motivation, focus, and resilience.

Research shows gratitude lights up brain areas tied to reward, emotional regulation, and decision-making…

And over time, it literally strengthens those pathways, making it easier to notice the good even when you’re facing challenges.

One study even found that people who practiced gratitude daily had 23% lower cortisol levels (that is the stress hormone!) 🙌

Try this today:

Pause. Take three slow breaths. Then name three things you’re grateful for, out loud or in your head.

Need ideas? Focus on gratitude for your body;

→ Your legs for carrying you through Exercise Sessions or playing with your pets.

→ Your arms for giving hugs, lifting groceries, and prepping nutritious meals.

→ Your lungs for breathing, energy, and movement.

It’s a mini brain workout that lowers stress, lifts your mood, and even supports better sleep and digestion.

And here’s the best part: when your brain gets used to looking for the good, it becomes easier to choose the actions that support your energy, health, and consistency.

Gratitude isn’t about wearing rose-colored glasses or ignoring your challenges…

It’s about reminding your brain: hey, we’ve got more going right than we think.

A few reps of thankfulness might be the kindest gift you give yourself today.

And it’s true: YOU are on my gratitude list today. 💛

Committed to Your Success,

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
Chief Coach,
A New, Better Life,
www.anbl.mt

Welcome to this quick and effective Exercise Session, which we are calling: “FEAST MODE”

If your schedule feels as full as your plate will be later during the Christmas , this Exercise Session will help you fit in a full-body sweat session in just 20 minutes.

It’s called Feast Mode because it’s a smorgasbord of effective moves that hit strength, cardio, and core all at once, right before the Feast Seasons starts.

All you have to do is warm up for 4–5 minutes with for example light cardio and arm circles and then repeat this circuit 2–4 times, depending on how much time (and energy) you have left.

Feast Mode: Full-Session 3-for-1 Workout

Do each move for 30 seconds, rest 30 seconds, then move on to the next exercise:

1️⃣ Goblet Squat to Press

Hold a dumbbell (or anything heavy) at your chest. Squat down, stand up, and press overhead. Works legs, glutes, shoulders, and core.

2️⃣ Squat Thrusts (No Jump)

From standing, place hands on the floor or a low bench, step back to a plank, step forward, and stand. Quick, low-impact cardio that gets your heart rate up.

3️⃣ Single-Arm Row (Right Side)

Hinge at your hips, hold a dumbbell in your right hand, and row to your ribcage. Your core stabilises while your back and arms work.

4️⃣ Single-Arm Row (Left Side)

Repeat the same row movement with the left hand.

5️⃣ Plank with Shoulder Taps

Hold a plank from your hands, tap opposite hand to shoulder without letting your hips twist. Builds anti-rotation core strength.

6️⃣ Reverse Lunge to Knee Drive

Step back into a lunge, then drive your front knee up as you rise. Switch legs halfway through. This spikes your heart rate and challenges stability.

7️⃣ Optional Finisher: Push-ups + Crunches

10 push-ups and 10 crunches after each round, if you’ve got a little left in the tank.

This hits every major muscle group, elevates your heart rate, and builds core control, without needing a lot of time or equipment.

All you need is 20 minutes and a small space!

The best part is, Exercises like this aren’t about "‘burning off’ a meal". They’re about feeling strong, energised, and aligned with your goals.

Do it this week and you’ll thank yourself later 😉

Committed to Your Success,

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
Chief Coach,
A New, Better Life,
www.anbl.mt

PS: If you want to join a group of other busy people living in Malta, who need / want and have decided to make their health and fitness a priority then let’s talk!

New, Better Life will give you a complete roadmap to significantly progress in your Fat Loss & Toning, Fitness, Health & Stress Management
whilst giving you the support and accountability you need to keep you on track. Want to learn more?

Reply with the word READY or get in touch on: 99003909 or better yet answer the few questions you find here: www.anewbetterlife.com/questionnaire and we’ll get info over to you ASAP.

So many women and men over the age of 45 tell me they struggle with cravings (but this can affect any age group, of course.

Well, I’ve got GREAT science-backed news for you:

Exercising can cut junk-food cravings in two ways, both right away AND over time.

It only takes 20 minutes of moderate exercise to make a difference, according to the research from Western University.

Here’s how it works:

✅ Right away, exercise quiets your brain’s “reward” response to high-sugar, high-fat foods… making them feel less tempting.

✅ Over time, exercise strengthens the brain circuits linked to self-control, so willpower feels more like second nature.

This means that over time, as your brain’s reward system adapts, you can actually start to prefer nutrient-dense foods like fruit, lean protein, and nuts. 🤯

Things to try this week:

● Take a 20- to 30-minute walk whenever it fits your schedule.
● Strength and cardio 3–4x/week (such as we do New, Better Life : Bodyweight, light weights, or fast walking all count.

Let us know how it goes!

Make it an amazing rest of your week,

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
Chief Coach,
A New, Better Life,
www.anbl.mt

PS: If you want to surround yourself with other busy people living in Malta and your goal is related to Fat Loss & Toning, Fitness, Health & Stress Management without adding more stress to your plate…

New, Better Life might be exactly what you’ve been looking for.

👉 Just reply with READY or contact us on 99003909 or www.anewbetterlife.com/questionnaire and we will get back to you asap.

REFERENCE:
https://news.westernu.ca/2022/01/expert-insights-how-exercise-can-curb-your-junk-food-craving

If you love the flavours of this time of year, these Baked Protein Pumpkin Pie Bites are going to be your new go-to.

They taste like pumpkin pie straight from the oven… but with enough protein and fiber to keep your blood sugar steady… and your cravings satisfied!

They’re quick to make, freezer-friendly, and perfect for snacks or dessert.

Baked Protein Pumpkin Pie Bites (makes 12)

● 240 g canned pumpkin purée
● 100 g oat flour or blended oats
● 50 g vanilla protein powder
● 60 g almond butter or peanut butter
● 2 Tbsp maple syrup
● 1 tsp pumpkin pie spice
● ½ tsp cinnamon
● 1 tsp baking powder
● Pinch of salt

Preheat oven to 175°C and line a muffin tin with parchment liners or spray lightly.

Mix all ingredients in a bowl until smooth and evenly combined. Divide the batter into 12 mini muffin cups.

Bake for 15–18 minutes, or until a toothpick comes out clean. Let cool for 10 minutes before removing from the pan.

These bites are soft, slightly sweet, and packed with fall flavors. Store them in the fridge for up to 5 days or freeze for up to 3 months.

Nutrition per bite (approximate): Calories, 95; Fat, 3.5 g; Carbs, 11 g; Fiber, 3 g; Protein 6 g;

Pro tip: you might want to double this recipe because they go fast.

Hope you love them!

Make it an amazing day,

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
Chief Coach,
A New, Better Life,
www.anbl.mt

P.S. Healthy meals like this are just one part of the bigger picture.

We’re all about helping our members create simple (but life-changing!) habits to achieve REAL results.

If you’re ready for that kind of change, click here to check out New, Better Life or "reply with 'READY' and we’ll send the details.

Conquer your fitness goals - ANBL At ANBL, our sole mission is to help you achieve A New, Better Life through fitness and health. Our team of highly-determined, qualified professionals is dedicated to giving you the support and guidance you need to transform your body & mindset.

Scrolling through 20-something influencers’ ‘what I eat in a day’ videos isn’t helping most of us

Neither is copying your friend’s latest diet or workout plan
Or wondering why her body looks brilliant while you’re struggling with energy, sleep, and bloating.

That way of thinking is a trap.

It’s comparing your chapter 2 to someone else’s chapter 20.
You can’t copy-paste someone else’s results…

Because their life isn’t yours.

Their body isn’t yours.

And every time you try to follow someone else’s path, you get more frustrated and feel further behind.

One of our members told me something I’ll never forget:

“I finally stopped putting pressure on myself for where I thought I ‘should be’... and just made the decision to put one foot in front of the other.”

That was the shift for her… and I told her I would be using this line with anyone who starts comparing.

As it was HUGE.

That’s when she stopped comparing herself perfect bodies on social media (some of which very edited, of course!)

Stopped obsessing over what everyone else was doing…

And started focusing on what actually worked for her likes, needs, her energy, her schedule and her lifestyle in general.

REALISTICALLY. And for the long term

And when she came to us, that’s exactly what we helped her do:

● Functional Exercises that build muscle tone and boost metabolism without draining her energy

● Balanced meals that support her hormones without cutting carbs or wine

● Simple recovery and stress-reducing habits that actually improved her sleep

This is actually what we help ALL of our members do.

So if you’re tired of feeling exhausted, bloated, and out of sync with your body no matter what you tried so far….

We help you with Fat Loss & Toning, Fitness, Health & Stress Management, rebalance your energy, hormones, and habits so you can finally feel steady and in control again.

If that’s what you need right now, hit reply and reply with the keyword “READY.”

Better yet, contact us on: 99003909 or answer the few quick questions you find on: www.anewbetterlife.com/questionnaire

We’ll reach out personally, and we’ll talk about what your plan could look like.

Make it an amazing day,

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK)
Chief Coach,
A New, Better Life,
www.anbl.mt

Busy people, ever find yourself standing in front of the fridge thinking, “What looks good?”

Well, you might not actually be hungry! You might be experiencing a craving…

These 5 quick questions can help you figure it out in under a minute, so you can eat when you’re hungry and respond to cravings without derailing your results.

What’s the last craving you had? Comment below!

Want our Cravings Decoder? Message us “CRAVINGS” and we’ll send it to you.

Ready for some good news/bad news/good news about stress eating?

● The good news: stress eating is not a sign of weakness… and you’re NOT alone if a bad day sometimes sends you running for junk or comfort foods.

● The bad news: Stress eating is hard-wired into the body’s system (cause of hormones!)

● The good news: There are things you can do (starting today!) to short-circuit that wiring and take back control… because you’ve got goals to reach, right?

A quick rundown of why stress cravings happen:

When we’re stressed, the body releases cortisol (the main stress hormone). In the short term, it’s useful, but over time, it can create real havoc!

● Spikes ghrelin (The “I’m hungry” hormone is increased) → you feel hungrier even if you just ate.

● Lowers leptin (The “I’m full” hormone gets lowered) → it’s harder to feel satisfied.

● Pushes your brain to seek quick dopamine hits (known as: comfort food).

No wonder relying on willpower can be such a challenge!

How to spot a stress craving:

1.You’re craving specific comfort foods (crisps, chicken wings, ice cream), not just “any food.”

2.It’s hard to stop thinking about the craving.

3.You feel mentally drained, tense, or ‘wired/tired’ more than physically hungry.

How to disrupt the cycle:

1️⃣ specific strategy: Do a 10-second assessment.
Ask yourself: “Am I actually hungry… or am I stressed/tired/overloaded?” Even this quick check-in helps you shift from autopilot to awareness.

2️⃣ specific strategy: Do something different.

✔️ Go for a quick walk or take a stretch break
✔️ Take a shower
✔️ Do an activity you enjoy or tackle a quick home task you’ve been meaning to get to.

3️⃣ specific strategy: Enjoy the food

If you still want the food… eat a small amount of it with some protein and/or fiber to offset the blood sugar spike that may come afterward.

Here’s the big takeaway: When you learn to recognise stress cravings, it’s a lot easier to be mindful and to control them!

Committed To Your Success,

Matthaeus Grasso,
BSc. (Hons.) Sport & Exercise Sciences (UK),
A New, Better Life
Www.anbl.mt

P.S. If you’re ready to make some real changes, we have a few openings this month New, Better Life, which has helped thousands of people living in Malta, over the past 13 years we have been around.

Reply with “READY” and we’ll send over the details, or SMS/Call us on: 99003909 or Best yet, answer the few questions you find here >> www.anewbetterlife.com/questionnaire