Simone Puddu Personal Training

Simone Puddu Personal Training Welcome to Simone Puddu Personal Training. I help real people — especially those overcoming pain, rehab, or burnout — build real strength.

Wim Hof Method Certified Instructor
I help YOU to control your health and fall in love with your body

Full coaching is for:
- stress management
- fat loss
- muscle build
Contact me if you are motivated to change � From in-person sessions in Malta to fully guided online programs, I offer transformation, not just training.
👇 Scroll down for success stories, real-life wins, and simple insights.
🎯 Ready to start? Message me or book a free consult.

Your body uses a specific transporter to move creatine into muscle cells and brain tissue.That transporter is called SLC...
11/07/2026

Your body uses a specific transporter to move creatine into muscle cells and brain tissue.
That transporter is called SLC6A8, and it is sodium-dependent.

This does not mean creatine stops working without salt.
It means sodium is part of the biological system that makes transport efficient.

So yes, keeping your electrolytes in order matters.
Not as a magic trick. As basic physiology.

Most people focus entirely on the dose and ignore the environment they are taking it in.
Hydration status, sodium intake, training load, consistency: these shape how well the supplement does its job.
And how you are going to respond to it.

If you understand the mechanism, you stop treating supplementation like a lottery ticket.
You start building a setup that actually makes sense for your body and your goals.

That is the difference between taking some creatine and using creatine well.

Creatine ned salt. Meals have salt. Did you have a salty meal? Maybe you don't need to add salt to the shake. You didn't and feel down? Maybe add a pinch.

Hair loss. Kidney damage. Liver stress. Muscle cramps. These creatine fears have been around for years - and the researc...
10/07/2026

Hair loss. Kidney damage. Liver stress. Muscle cramps. These creatine fears have been around for years - and the research does not support any of them. Creatine has one common complaint: muscle cramps. And that comes from low sodium and electrolytes, not the creatine itself. Fix your electrolytes and the cramping goes away. You can take higher doses when the evidence calls for it without second-guessing yourself. What creatine myth were you told? Comment below

I know you want simplicity. You have all the right to wish for it.One number. One rule. One answer for everyone... nice!...
30/06/2026

I know you want simplicity. You have all the right to wish for it.
One number. One rule. One answer for everyone... nice! But that is where bad coaching starts.

Creatine is not complicated, but it is also not for distracted people.
Some people do fine on 3 to 5 grams. Some people may benefit from more. Some people need to stop obsessing over the dose and start obsessing over whether they are even taking it consistently.
Some people is better do NOT take it.

That is the real problem with the fitness industry: people turn everything into a slogan.
Then they sell certainty to people who actually miss context. Everything must be simple. 30gr of proteins, 5gr of creatine, 2L of water, 3 sets of 12 reps, only barbell squats for the legs (because of Platz!).

The better question is not, “What is the perfect creatine dose?”
The better question is, “What dose makes sense for your body, your size, your goal, and your current phase?”

That is where coaching lives.
In actual adjustment.

If you want the boring truth that gets results instead of the shiny truth that gets likes, that is the kind of work I do.

If you have ever noticed you just feel better when taking creatine - that is not a placebo. A 2022 pilot study found tha...
29/06/2026

If you have ever noticed you just feel better when taking creatine - that is not a placebo. A 2022 pilot study found that creatine increases ATP in neutrophils - the white blood cells that fight off pathogens. This reduces pro-inflammatory activity in the body, which is likely why people report feeling better overall, not just in training. Creatine is not just a gym supplement. It is working on your immune system too. Did you know this was a thing? Comment below

Rushing through rest periods to save time is one of the most common ways women accidentally sabotage their strength prog...
28/06/2026

Rushing through rest periods to save time is one of the most common ways women accidentally sabotage their strength progress. When you rest only 30-60 seconds between heavy sets, fatigue builds up. That forces you to either drop reps or reduce the weight - and both options hurt your strength gains. The primary driver of strength is intensity, not volume. Intensity requires adequate recovery between sets. The fix? Rest 2-4 minutes between heavy sets. If you need to save time, superset different muscle groups during that rest window. You keep the rest, and you get more done. Efficient, not rushed. Comment below - how long do you currently rest?

The fitness industry profits from complexity. More exercises, more equipment, more programmes, more confusion. Confused ...
28/06/2026

The fitness industry profits from complexity. More exercises, more equipment, more programmes, more confusion. Confused people keep searching, keep buying, keep starting over.

The research on minimalist strength training is clear: single weekly sessions with just a few sets per exercise produce measurable strength gains, especially in beginners. Short, structured, high-intensity sessions outperform long, unfocused ones because of specificity and because people actually finish them.

The 3-to-5 framework comes from Dr. Andy Galpin, one of the most cited exercise physiologists working today. Three to five exercises. Three to five reps. Three to five sets. Three to five minutes rest. Three to five training days. Every variable sitting in the range that research identifies as the minimum effective dose for real strength adaptation.

What makes this framework actually work in practice is not the numbers. It is what the numbers remove:
- the decision fatigue of choosing exercises
- the temptation to keep adding sets until you are cooked
- the guilt of a short session.
They leave you with a structure you can follow on a good day and on a chaotic one.

The single strongest predictor of long-term training outcomes is not the perfect programme. It is adherence. And simplicity is the most underrated driver of adherence in existence.

I use this framework as a base for every client I programme for. From there we add specificity based on their goal, cycle, personal needs and inclinations. But the skeleton is always clean and always sustainable.

If your current programme feels like a part-time job and the results do not justify it, we need to talk.

My DMs are open. 💬

Most women who cannot do a pull-up have been told to just insist.And most of them have been doing that for months with v...
26/06/2026

Most women who cannot do a pull-up have been told to just insist.

And most of them have been doing that for months with very little to show for it.

Here is what is actually happening. The lats are not weak because the woman is not trying hard enough. They are not firing because the nervous system has no established pattern for that movement at that load. STRENGTH IS NEURONAL. You cannot build a motor pattern by repeatedly failing the movement. You build it by giving the nervous system a version of the movement it can succeed at.

That version is the eccentric. The lowering phase.

Research confirms that eccentric contractions produce greater muscle damage, greater hypertrophy stimulus, and greater strength adaptations than concentric contractions at the same load. They also require about four times less metabolic energy, which means a muscle that cannot complete the concentric can often handle the eccentric with far less strain. That is the entry point.

You step up. You lower slowly. Five seconds down. You get off the bar. You repeat for weeks. The soreness the next day tells you the muscle finally received the signal. Over time the pattern gets established, the muscle gets stronger, and the full movement comes back.

This is not a workaround. It is how progressive overload works when the starting point is below the threshold of the target movement.

I use this approach with clients who have been stuck on specific movements and in my post-recovery practice.. It works. If you have a movement that refuses to come together no matter how hard you try, that is a conversation worth having.

My DMs are open. 💬

26/06/2026

That’s how we progress: little by little, but relentlessly. Sometimes adding halves of halves 😄💪💪
BTW: It works the same both in person and online 😉

This one is not about the gym. Or rather, it starts there and ends everywhere else.Most people do not realise that the s...
23/06/2026

This one is not about the gym. Or rather, it starts there and ends everywhere else.

Most people do not realise that the same nervous system that gets revved up by a heavy set of squats gets revved up by a hostile email. Same HPA axis. Same cortisol spike. Same sympathetic overdrive. Your brain DOES NOT DISTINGUISH between physical threat and social threat. It just responds.

And most women I work with are managing both simultaneously. They train hard. They work hard. They carry their families. And they wonder why they feel wrecked even on the days they do not train.

The answer is almost always the same. They are accumulating tabs and never closing them.

The research here is solid and the fix is (almost) offensively simple. Brief, intentional breathing - not meditation, not a retreat in Bali, just a slower exhale than inhale for sixty seconds - clearly improves prefrontal cortex activity, lowers cortisol, and shifts your autonomic balance toward recovery. Studies confirm this works across physical stress, cognitive stress, and emotional stress equally (!).

I teach this inside every coaching programme I run because recovery is not a soft skill. It is physiology. And once you understand the mechanism, the sixty seconds stops feeling optional. One curiosity on how relevant recovery is: Russia found this out before USA, and beat the s*it out of them for years in sport competitions for this.

If you are training consistently, eating reasonably well, sleeping enough, and still feeling like your system is permanently overloaded, I want to hear about it. That is exactly the kind of problem I work with.

My DMs are open. 💬

When a program tells you 10RM or 75%, that's not an opinion nor a feeling: it’s a number. In strength training, 75 % int...
23/06/2026

When a program tells you 10RM or 75%, that's not an opinion nor a feeling: it’s a number. In strength training, 75 % intensity means lifting 75 % of your one‑rep max (roughly the weight you can move for about 10 controlled reps). In cardiovascular training, most programs use 75 % of your maximum heart rate, which falls into the moderate‑to‑vigorous zone. It’s NOT the same as 75 % of VO2 max; that would put you around 82–87 % of your max heart rate, which is much harder.

Why be so precise? Because your body adapts very specifically to the stress you place on it. Lifting at 70–80 % of your 1RM for 8–12 reps targets hypertrophy, while 85–95 % of 1RM for 3–5 reps targets maximal strength. In endurance work, moderate intensities build aerobic capacity, while higher intensities raise your lactate threshold. If you guess at “75 %” and really work at 50 %, you’re training a different energy system and will get a different result.

As a coach, I see a lot of untrained women assume they can “feel” 75 %. They push fairly hard and hope it’s right. Now: "feeling" can be used IF you are trained about the Rating of Perceived Exertion (RPE) , but that's another discussion for another time.
If you ger 75% written down and go with the feeling, tat’s like driving without a speedometer and estimating your speed on the wind you feel.
I help clients set concrete targets based on percentages, RM, RIR, heart‑rate zones, and perceived exertion RPE (only one or two per client!) so we can progress intelligently toward strength, hypertrophy or endurance goals. You don’t need a fancy lab; you just need to know your numbers and be intentional. Save this so you know exactly what intensity means next time you see it in a program.

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Triq Maria Teresa Spinelli
Gzira
GZR1301

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