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How to build Muscle part 3

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 …

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How To Build Muscle Part 2

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 …

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How To Build Muscle

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 …

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The Perfect Training Partner…

“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, …

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How to lose weight…

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 …

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Is a good night’s sleep attainable during the newborn phase?

I find myself reminiscing of a time, in the not so distant past when I could have a solid eight – sometimes even nine, hour block of uninterrupted, blissful sleep. A time when it was totally fine to be written off on a Sunday, as my partner and I could …

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How To Start Your Fitness Journey

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 …

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New team member

Hi all! I’m Chloë – the newest member to the team here at Empire. I’m a fitness and health enthusiast, with a background in body sculpting and personal training, and a new mum. I’ll be creating content around fitness, well-being and parenting on here. Since giving birth to Huia two …

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B-17 ride along – Cockpit view and more

So my mate Nick was lucky enough to go for a ride along in a B-17 flying fortress, he flimed the whole thing with mulitple camera angles and all the communications

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Lock Down Tips for Kiwis

Hey Team I thought I would share some ideas, tips – things to consider for the Lockdown here in New Zealand. – Many of these we’ve touched on the pages on facebook but I thought I’d put it all in one place. Please feel free to add more ideas to …

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