CoachLiam21

CoachLiam21 Experienced Personal Trainer helping clients build strength, lose fat, and gain confidence.

I create customized programs focused on proper form, accountability, and real, sustainable results whether you're just starting out or ready to level up.

11/09/2026

If you’ve ever looked at the warning on a Diet Coke and thought, “Wait… is this dangerous?” — let’s clear that up. 🥤

The ingredient people often worry about is phenylalanine. Phenylalanine is an amino acid — one of the building blocks of protein — and you naturally get it from high-protein foods such as eggs, chicken and meat.

So seeing “contains a source of phenylalanine” on a can doesn’t mean the drink is dangerous for the average person. That warning is there specifically because of a rare inherited condition called phenylketonuria (PKU), where the body can’t properly process phenylalanine. For someone with PKU, keeping phenylalanine intake under control is important.

For everyone else, having a Diet Coke isn’t something you need to panic about. In fact, the amount of phenylalanine in one Diet Coke is small compared with the amount you’d get from a normal serving of protein-rich food.

So next time you fancy a Diet Coke, have one. One drink isn’t going to be the end of the world. 😌

Good day. 🥤

08/09/2026

5 ways you can compromise to afford a coach or personal trainer 👇

A lot of people tell me, “I can’t afford a coach.”
But sometimes it’s not about earning more — it’s about prioritising better.

1️⃣ Check your subscriptions 📱
Go through your phone and bank statements. How many subscriptions are you paying for that you barely use? Cancel the unnecessary ones and put that money toward your coaching.

2️⃣ Cut down on clothes shopping 👕
Do you really need to buy new clothes every single week? You don’t need to stop completely — just reduce how often you shop. That money can go somewhere that actually moves you toward your goals.

3️⃣ Reduce Wolt, Bolt & takeaways 🍔
Ordering food all the time adds up FAST. Cook at home a few more times a week and you could save a serious amount of money.

4️⃣ Be smarter with your food shop 🛒
I get it — organic everything sounds great. But if your budget is limited, get your priorities straight. Buy healthy foods that fit your budget. Frozen fruit, vegetables and other frozen foods can often be cheaper, convenient and still very nutritious.

5️⃣ Stop splashing cash every time you go out 🍻
You don’t have to stop seeing your friends. Just stop spending like there’s no tomorrow every single weekend. A few compromises can make a big difference.

The point isn’t to stop enjoying your life. It’s to decide what matters more to you.

If getting fitter, healthier and stronger is genuinely a priority, sometimes you have to compromise in other areas to invest in yourself.

💪 Priorities > excuses.

HealthAndFitness GymMotivation PersonalTraining FitnessTips HealthyLifestyle

06/09/2026

Kcals in vs out

This is what I prepped and ate for today 🥣🥗Do I eat like this every single day? No. Do I eat junk food? Yes, I do. Pleas...
03/09/2026

This is what I prepped and ate for today 🥣🥗
Do I eat like this every single day? No. Do I eat junk food? Yes, I do. Please don’t let the fitness industry fool you into thinking you have to be 100% “clean” 24/7. Balance is real.
(Oh, and confession: I also had beans on toast this morning, but I completely forgot to take a photo of it before I inhaled it 😅)
Keep it flexible, enjoy your food, and don’t stress over perfection.

02/09/2026

One of the most common mistakes I see in the gym is an inefficient workout split.

I hear people say all the time that they don’t have enough time to train. Yet they’ll come into the gym after a long day at work and spend an entire hour training one small muscle group, such as the arms.

If your goal is to make the most of your training time, this approach often isn’t the most effective.

Take an arm-focused session as an example. The primary function of the biceps and triceps is to produce elbow flexion and extension. Spending an entire hour on these movements can be difficult to justify when that same training time could be used to stimulate several different muscle groups.

At its simplest level, a muscle responds to mechanical tension. It contracts against resistance, and with appropriate training, recovery, and progression, it adapts by becoming stronger and potentially larger.

This is why your workout split matters.

If you’re consistently dedicating entire sessions to only one or two muscle groups, you may be limiting how efficiently you can distribute your weekly training volume.

The goal isn’t simply to spend more time in the gym.

It’s to make the time you spend there more productive.

Train intelligently. Distribute your training volume effectively. And make every session count.

27/08/2026

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 🤍

26/08/2026

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 🛒🌱

nutritiontips guthealth healthyhabits wellnesstips healthylifestyle

25/08/2026

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.

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