Health & Fitness

Hey Team, So that tiktok went farkin uuuge and so I wanted to get all the info together for you guys. If you are finding this on the site first, here’s the tiktok.There is a follow up on the way, with more info but it’s gona direct people here anyways. …

Hey Team, So a buddy of mine had a very interesting experience and I thought it was worth sharing, look after yourself lads! Here’s a story for you, one about misconceptions, bad technology and fear. So about 4 months ago I was having what I thought was kinda… mild heart …

Nutrition So just a quick disclaimer before we get into nutrition because it’s often a very controversial subject with a lot of different opinions. Everything I’m about to say has been derived from my own experience with my own body. I’ve been into fitness and training for about six years …

We are back! So last week we covered how to create a workout program and design a split that works for you… this week we’re really getting into some serious cheat codes for how to put on size. We’re covering where the whole no gain-no gain expression comes from, how …

Okay so before you say “well I don’t wanna build muscle I just wanna tone, I don’t wanna look bulky, I just wanna lose weight and slim down” I’ll just stop you right there and explain why that’s not going to happen. I’ve been trying to look bulky for over …

“You never go to the gym and say “today.. I feel down a little bit.. I don’t know what it is all about” No. The training partner was always responsible to challenge you at all times. Kind of in a fun way but it was so you don’t slack off, …

Hi team! I’m Kelsi, the new kid on the block! A Waikato lass, I’ve got mad love for everything dirt related on two wheels, I’ve done my time racing cross country’s and enduros around the North Island on my dirt bike every weekend, I even had the lady balls to …

During the first lock down I was faced with a choice. I was looking in the mirror and I knew I could be happier with what was in front of me. It was at that moment, March 28th that I decided to put myself on a diet in order to …

Joining a gym is a really daunting task for a lot of people. From the annoyingly long sign up process all the way to your first session where you spend the entire time desperately trying to not look clueless as you move from machine to machine. A lot of people …

Hey folks! My names Andrew and I’ve just joined the team here at Empire. I’m an upcoming personal trainer at Fortis North Shore over in Glenfield. I’ll be creating content on how to avoid mistakes inside and outside of the gym to ensure you achieve your fitness goals faster. I’ve …