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About me

Tiago Malta

Hi! My name is Tiago Malta and I’m a Fitness Coach. I want to start by telling you one thing: I wasn’t always fit. I wasn’t always disciplined. Far from it.

Growing up I played roller hockey – and life was great. I woke up early to run, I was strong, lean and could eat whatever I wanted. Then life happened. I started working in a factory with rotating shifts (morning, afternoon, night) and entered a spiral of really bad habits – no exercise and a lot of bad food choices in the middle. So yeah, I know the struggles.

Eventually I got my degree in sports science and started focusing on getting back to that crazy guy who woke up early to exercise. And now, I want to help you do the same thing (without the crazy part, maybe!). I want to help you, not only by providing you with a good training plan, but by giving you the tools for you to stick to that plan, consistently. Because, to get results, whether those are related to physical exercise or other areas in life, it is necessary to focus on our mind in the first place.

There are no quick fixes here. The path ahead is long, and it has ups and downs. You got to be persistent, fight through it, and you will see results, I guarantee. I will be by your side to help you achieve what you thought impossible!

Latest posts

Losing Inches but Not Weight – How to Change This?

Losing Inches but Not Weight – How to Change This?

I get this question a lot, usually from female clients. It does not surprise me, because for years the fitness industry marketed programs and solutions that focused on weight.
The funny thing is that when someone says “I’m losing inches but not weight” that is actually a good thing. Probably the best that can happen and sometimes even difficult to achieve.
...
HIRT Training Program – What It Is and How to Do It

HIRT Training Program – What It Is and How to Do It

You might already know HIIT – High-Intensity Interval Training. It has been glamorized for years now and used mostly by women in their efforts to lose weight. HIIT, when used right, does have some benefits – it is one type of exercise that can really boost weight loss. But the point here is ...
Body Composition Exercises Guide

Body Composition Exercises Guide

The goal of this guide is to help you navigate the clutter of information available and provide you with a clear path to change your physique with body composition exercises. We will cover: what body composition actually is, examples of body composition vs weight, how to track body composition, best ...
This Is the Best Way To Think About Exercise Motivation

This Is the Best Way To Think About Exercise Motivation

A killer strategy to make sure you don’t miss your workouts. When was the last time you had to motivate yourself to go to work? Or to take a shower? Go to the toilet? Yeah, that last one is a bit of a stretch I know. But I think I made my point. There are a lot of activities we do for which ...
How To Use Hand Portions To Kickstart Your Weight Loss Efforts

How To Use Hand Portions To Kickstart Your Weight Loss Efforts

I have always disregarded the most basic healthy eating advices. I’ve never been one to blindly follow the new trendy diets, but the same cannot be said for new studies or experiments. I would consume all news and books that claimed to have found a “better diet” or a way to improve our body ...
5 Questions To Know The Best Time to Workout

5 Questions To Know The Best Time to Workout

You might have read different articles that claimed that morning workouts are the best to lose weight, that your performance is better during the afternoon or that an evening workout is the best remedy to a good night's sleep. While these are not incorrect, they forget an important point that has to ...
The Best Way To Think About New Year Resolutions

The Best Way To Think About New Year Resolutions

I love starting a new year. And even before that, I love finishing a year. the whole process of making December a cozy month with all the décor, celebrations, and hot chocolate mugs helps us relax and enjoy life after a year of hard work. Especially during the last weeks, those are the perfect time ...

Start Small

Whether you are new to fitness, or an experienced athlete, there is an adequate starting point for you

Build up

My programs are focused on step by step progress mainly by building small habits on top of each other

Get to the top

Keep evolving and getting better until you achieve your goals. And get new ones

Only by challenging yourself

you will be your best version