Instagram story viewer> @_dalemallia> Posts

Dale Mallia | Online fitness coach & PT

@_dalemallia

12.8K

followers

1662

following

@loveisland_malta finalist
born to inspire | Lifetime Natural | Malta 📍
I help change peoples life.
Apply for 1-1 coaching ⬇️

POSTS STORIES REELS

beer without the belly 🍻

#malta #explore #fyp #explorepage #summer by @_dalemallia

time with the tanti bakers in Crete 🇬🇷

#explore #chania #euphoriaresort #greece #summer2026 by @_dalemallia

on the highway with my significant lover

#explore #dontoliver #milano #unipolarena #secondhand by @_dalemallia

Bettering yourself everyday will change your life.

The photo on the left was taken at the launch of the new season of Love Island. I went on that show at 19, and for a long time people assumed the version of me people met on TV was the finished product.

It wasn’t.

By that April I had let go. I didn’t feel confident, and the reason wasn’t the camera it was me. I’d put so much pressure on myself to look perfect 24/7 that I set a standard no human being should hold. So I’d hold it for a while, crash , and watch everything slide - my routine, my eating, my skin. Then I’d punish myself for it and start the cycle again.

What changed wasn’t motivation. It was the expectations.

Since then I’ve stopped chasing perfect and started fixing things properly, one at a time. My teeth. My skin. My habits. The way I speak to myself when I slip. None of it was fast and none of it was easy — just decisions, repeated, on the days I didn’t feel like it.

The bigger shift happened off camera. I stopped outsourcing my happiness. I stopped needing a relationship, a friendship group or a comment section to tell me I was okay. I stopped doing what keeps other people comfortable and started doing what I actually want with my life.

That’s what Love Island really gave me. Not the exposure but an opening to clarity. Perception is everything, I was the youngest but went there grabbing my balls and said f**k it.

I’m still not the man I want to be. But for the first time I’m walking in his direction, on purpose, day by day.

If you’re waiting to feel ready, or waiting for a version of yourself that shows up all at once it doesn’t. You start, and you keep the promise.

Stop choosing other people & choose yourself first.

#loveislandmalta #explore #fyp #malta #transformation by @_dalemallia

learn how to chase delayed gratification, not quick changes.

#gratification #transformation #weightlossinspo #looksmaxing by @_dalemallia

still a little dry but getting there….

#skintransformation #acné #accutane #transformation by @_dalemallia

@yazmin_zoe best wingman fr 🐐

#loveislandmalta #loveisland #explorepage #transformation by @_dalemallia

thank you to @pietrohotel.mt for hosting my solo trip to gozo

incredible room, great food, very beautiful facilities ✨

#gozo #gozoisland #explore #maltagram #boutiquehotels by @_dalemallia

no one is going to do it for you. by @_dalemallia

These exercises blew up my biceps ⬇️

If your goal is to build bigger, fuller arms, these are the five exercises that have consistently delivered the best results for me:

• Spider Curls
• Machine Preacher Curls
• Reverse Curls
• Hammer Curls
• Incline Dumbbell Curls

There are countless variations, but I’d rather master a few movements than constantly chase something new. Focus on quality execution, train with intensity, and progressively overload these exercises over time.

Save this reel for your next arm day and let me know which exercise you felt the most.

#BicepsWorkout #MuscleGrowth #Hypertrophy #StrengthTraining #gymtips by @_dalemallia

A L B A N I A 🇦🇱

#albania #ksamil #saranda #explore #tirana by @_dalemallia

A home cooked meal never tasted so good 😮‍💨😮‍💨🦋🚀

Estimated Macros (1 bowl)
* Calories: ~760 kcal
* Protein: ~43 g
* Carbohydrates: ~45 g
* Fat: ~42 g

⸻

🥜 Peanut Satay Sauce

Ingredients
* 2 tbsp smooth peanut butter
* 100ml light coconut milk
* 1 tbsp soy sauce

Method
1. Add peanut butter and soy sauce to a bowl and whisk till a paste forms
2. Thin out by slowly pouring in coconut milk until saucy consistency.
3. Spoon over grilled chicken.

⸻

🟣Quick Pickled Cabbage

Ingredients
* ¼ red cabbage, finely sliced

Pickling Brine
* 4 parts water
* 2 parts white vinegar
* 1 tbsp honey
* 1 tsp salt
* 2 tbsp pickle juice (from a jar of pickles)

Method
1. Whisk together the brine ingredients until the honey dissolves.
2. Pour over the sliced cabbage.
3. Refrigerate for at least 30 minutes (overnight is even better).
4. Drain slightly before serving.

⸻

🍚Coriander Rice

Ingredients
* 150g cooked jasmine rice
* 2 tbsp chopped fresh coriander
* Juice of ½ lime
* Salt to taste

Method
1. Cook the rice according to the packet instructions.
2. While still warm, stir through the chopped coriander.
3. Add lime juice and season lightly with salt.
4. Fluff with a fork before serving. by @_dalemallia