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MADE FOR BUSY WOMEN
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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

What Happens When You Eat Junk Food For A Month And How To Eat Better

What Happens When You Eat Junk Food For A Month And How To Eat Better

Me and my wife ate mostly junk food for a bit more than a month time at the end of 2020. Now, we did not do this because we wanted, but it was kind of a necessity. We were renovating our kitchen, and with the pandemic, there were not many alternatives, especially since we did underestimate a bit! ...
How to do push ups – a beginners guide

How to do push ups – a beginners guide

While easy for some, push-ups still represent a challenge for beginners that have low upper body strength. In my experience, push-ups are especially hard on woman, even in some that train regularly, because very little emphasis is put on the upper part of the body, due to the fear of getting to much ...
How much protein do I need

How much protein do I need

On the topic of nutrients, protein is probably the most adored. At least it never received the hate that carbs and fats got over the years. But there are still those who still think only bodybuilders should worry about eating a lot of protein. I hope those days come to an end, as more than ever we h ...
How to calculate my caloric needs

How to calculate my caloric needs

There are several ways to start a review of our dietary choices – some more analytical, others more subjective. I personally enjoy numbers. And although there is more to a healthy diet than calories in calories out, I believe it is helpful to start looking at some numbers and be aware of what ...
The Bodyweight Squat – a guide

The Bodyweight Squat – a guide

The squat is quite a natural movement. We kind of squat to sit in chairs every day, or when we want to grab something from the floor. But not all of us get to master it correctly. Today’s guide aims to teach you the steps to a good squat and the different levels you can achieve, plus some tips to ...
How to make a daily routine for fitness (plus some added advice)

How to make a daily routine for fitness (plus some added advice)

The hardest part of exercise is sticking to it. Everybody knows it. You can follow countless personal trainers and fitness models on social media, pay an extremely overpriced gym membership and buy the fanciest equipment. None of this will matter if you don’t stick to a routine. If you think of it ...

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