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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 and 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 pain management. Stephani

e 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

Address

Swieqi

Telephone

+35699443058

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