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Function to Performance - Malta

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Function to Performance - Malta

Stephanie the founder of Function to Performance Malta studied Exercise and Sport Science at Manchester Metropolitan University in the UK.

This page aims to provide useful information to athletes of all levels and abilities on topics related to sport and exercise science and medicine particularly sport injury prevention / mid-stage and late stage rehabilitation. An athlete herself who has experienced a number of sport injuries throughout her career has a special interest in the areas of sport injury prevention, rehabilitation, and pa

in management. Stephanie is hoping to pursue her studies in sport injury rehabilitation at postgraduate level in the near future. She has made it her mission to help athletes of all levels and abilities minimise the risk of experiencing sport related injuries through the design and application of athlete-specific individualised strength and conditioning programs as well as assist athletes at the mid to late stages of rehabilitation get back to their sport safely. Above all she believes in the importance of equipping her athletes with the knowledge required for them to understand and take control of their weaknesses and injury experiences and consequently help them become better and stronger performers.

30/01/2025

The benefits of swimming after your workout 🏊‍♂️

✅Buoyancy of the water supports your body reducing stain on your muscles and joints.
✅The water provides a gentle resistance that helps to elongate and stretch your muscles promoting flexibility and reducing the risk of injury.
✅The water's cool temperature will assist with reducing inflammation and muscle soreness in turn speeding up recovery and allowing you to turn up for your next workout feeling refreshed and vitalised.

In addition to the physical benefits swimming also brings about mental health benefits: 🧘

✅The rhythmic nature of swimming can be meditative and consequently helps to lower your stress levels and improve mood.
✅Following a high intensity workout the body is full of endorphins. A relaxing swim will leave you with a sense of wellbeing and relaxation.

05/01/2025

Service Details

1-1 Personal Training in a private studio gym. Location Swieqi

1-1 Personal Training in a gym (fully equipped commercial gym). Location St. Julians
*Please note that in addition to the session fee you will require a gym membership.

1-1 Running Sessions for Beginners (Outdoor - various locations)
1 hour session which includes warm up, cool down and technique coaching / analysis in addition to the walk/run 'block'.

2-1 Running Sessions for Beginners (Outdoor)
This is ideal if you would like to start your running journey with a friend. We will coach you together however we will also ensure that programmes are tailored to your individual goals and abilities.

Individual and full attention is guaranteed for all sessions. Your trainer will be available to help you and guide you throughout the entire session.

**We require a deposit equivalent to one session. This is to cover no shows or very late cancellations. You may cancel/reschedule your session for up to 2 hours before the scheduled session start time at no charge. Cancellations between 0-2 hours before the session start-time will be charged at full price. Deposit will be refunded in full after your final session or should you decide to not continue using our services.

Limited slots available. For further information please get in touch.

Email: [email protected]
WhatsApp: 9944 3058
Facebook Messenger

30/12/2024

Any questions on exercise/training, recovery, injury, or sport science related topics? Reach out - we will do our best to answer all your queries. 📣📝✅

05/12/2024

Here’s our second information slide from our Recovery Modalities series. Today we focus on Compression Garments. ✅📝

Should you have any questions drop us a message and we’ll be more than happy to help. 📩

23/11/2024

Are you well hydrated? Do you monitor your hydration levels and ensure you are drinking enough fluids? Here are 8 benefits of better hydration. 💦💧

16/11/2024

Here our first information slide from our Recovery Modalities series. 📝

Compression Boots

How they work ✅

Compression Boots are medical devices that utilise intermittent pneumatic compression (IPC). They are air filled chambers that wrap around each leg and inflate and deflate rhythmically. This helps with flushing out metabolic waste which accumulates after a bout of strenuous exercise. When the sleeve of the boot is inflated it compresses the veins in the leg emptying them of blood. This compression in turn helps to propel the stagnant blood and lymphatic fluid back into regular circulation leading to improved drainage of blood at the compression site.

Benefits ✅

🔹Improved circulation
🔹Reduced muscle soreness
🔹Alleviates Swelling
🔹Faster recovery

When to use ✅

🔹Recovery Post workout: After strenuous exercise compression boots help speed up recovery by facilitating the removal of metabolic waste.
🔹Pre workout preparation: Wearing compression boots before a workout can help warm up muscles and increase blood flow thus preparing them for physical activity.
🔹Injury recovery: When recovering from lower limb injuries compression boots can help with reducing recovery time by improving circulation and reducing swelling in the affected areas.
🔹Relaxation: For everyone, even non athletes. These can be used for general relaxation after a long day on your feet.

06/11/2024

Confused about which is best for you? Or maybe you’re just curious about how they work?

We’re preparing a series of information slides explaining the science behind each modality as well as what the current research has established in terms of how they influence recovery.

Coming soon. Stay tuned 👀

02/11/2024

Optimal nutrition is fundamental to ensuring appropriate recovery from exercise. Research indicates that chocolate milk is an affordable recovery beverage for many athletes and acts as a good replacement to more expensive commercial recovery drinks.

Low fat chocolate milk consists of a 4:1 carbohydrate: protein ratio. The protein is needed for muscle building and repair and carbohydrates to replenish energy stores. In addition, it also provides the necessary electrolytes to ensure proper rehydration enhancing post-workout recovery. 💪🏻👌🏻

Consuming chocolate milk immediately after exercise and again at 2 hours post-exercise appears to promote optimal recovery. ⏳

Something more to look forward to post-workout. 🏃🏻🏋️‍♀️🥛🍫

More on recovery including the different modalities one can implement into their regime coming up soon. Stay tuned.....👀

19/10/2024

I’ve recently been reading a lot about the foot. How important it is to strengthen both the intrinsic and extrinsic muscles and how many times these are overlooked in our training programs. I’ve also been growing interest in ‘barefoot’ training and experimenting/incorporating such gradually into my training schedule. It’s been only a few weeks, throughout which I’ve also ditched my orthotics, but I’m already noticing significant results.

The human body is indeed amazing. We must give it what it needs, expose it to the right ‘environments’, in the right doses, and in turn it will adapt. The stronger we are the less the aches and pain and of course a much decreased incidence of injury.

The benefits are not only specific to adults. Allowing kids to go ‘barefoot’ as much as possible is very beneficial to the development of their feet. Yes, they might look cute in their mini shoes and/or we may think we need to protect their feet but in reality we are hindering the development of strong and healthy feet! 🦶👣

📷 credits to The Foot Collective

01/05/2024

Frequently Asked Questions Series

How many times should I do strength training in a week? 🏋️

Well this pretty much depends on your goals however, in general it is recommended that you dedicate 2-3 strength sessions per week. Ideally, especially if you are a beginner, you should include exercises that target all the major muscle groups of the body. These involve:

1. Chest Muscles - Pectorals
2. Back Muscles - Latissimus Dorsi, Rhomboids, Trapezius, Teres, Erector Spinae
3. Arm and Shoulder Muscles - Biceps, Triceps, Deltoids
4. Abdominal Muscles - Mainly the Obliques and Re**us Abdominis
5. Legs and Buttocks - Gluteals, Hamstring Group, Quadricep Group, Gastrocnemius.

Remember ✋: You do not need to carry out an exercise for each of the above. Many exercises target more than one muscle group at a time and hence one exercise may work multiple muscles at any one time.

✅ It is recommended that you leave at least one day in between sessions in order to allow for the body to recover and adapt to the load it has been exposed to.

✅ Benefits: Keeping a balance and training all major muscle groups will help with:
- Preventing injuries
- Improving posture
- Preventing muscle imbalances
- Reducing the incidence of aches and pains
- Helping you become stronger all round.

06/04/2024

Rest and Recovery

Frequently Asked Questions Series

Is it ok if I take at least one day off per week or should I train every day for best results?

Rest days are vital and essential. It is the time you give your muscles a much needed break after having pushed your body so hard during your workouts. Recovery is not only about the time the body recovers from the stress and strain it has sustained but also a time where it adapts, strengthens and prepares itself for the next bout of exercise. You may feel that the hard work is done at the gym, running track or field of play but in reality it is during your recovery or downtime that the real adaptations and results of your hard work take place.

Getting enough rest can be tricky since this depends on a number of factors such as fitness levels, workout types, age, life stresses etc. and dare I say also very personal. Your body is unique and there is no formula that can be applied nor is there a one size fits all approach.

But what does really happen during rest and recovery and why is it so important to incorporate the right amount within your regime?

1) Muscle recovery - Rest is essential for muscle recovery and growth. During exercise you strain your muscles causing minor tears in the muscle fibres. These tears are critical for muscle hypertrophy. As the body heals and rebuilds the damaged muscle fibres they become stronger.

2) Injury Prevention - Not allowing your body to rest and recover could potentially result in extended unwanted downtime later on down the line. This could last days, weeks or even months should an injury occur.

3) Improved Performance - Overtraining and not allowing your body to recover may result in a decrease in performance and an associated increase in the risk of injury due to muscle fatigue and not allowing your central nervous system to recover appropriately. Allowing enough downtime in between your workouts will allow your body to recharge and ensure you can perform to your best levels during your next workout / session.

4) Energy Restoration - Rest days are crucial for your body to restore glycogen in your muscles and liver. Glycogen is the main source of fuel your body uses during your workouts. You will not be able to sustain high intensity efforts and endurance exercise if your body is depleted of glycogen.

5) Mental Recovery - Your motivation and mental health are also impacted when not allowing adequate rest and time off. You will feel drained and burned out which will in turn affect your motivation and relationship with your exercise regime, making it feel more like a chore than something you enjoy. Rest days provide a mental break and allow you to divert your attention to other things you like doing, helping you also maintain a positive attitude towards your journey in exercise and fitness.

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Swieqi

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+35699443058

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