Empire Fitness & Massage in Gracemere, Queensland | Medical and health

Empire Fitness & Massage

Locality: Gracemere, Queensland

Phone: +61 422 799 078

Address: 3/10 McLaughlin Street 4702 Gracemere, QLD, Australia

Website: https://empirefitnessandmassage.gettimely.com/book

Likes: 2977

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• Gym/Physical fitness centre
• Medical and health
• Alternative & holistic health service
• Fitness trainer
• Nutritionist

25.01.2022 Did you know it takes between 18-254 days on estimate to form a new habit, on average 66 days. - What is a habit you want to create? Let me know below . - Need help with your nutrition? Discounted rates for the months of April & May. DM me happy to help and guide you to a healthier yet flexible lifestyle. ... #nutritioncoaching #health #creategoodhabits #startsmall #makeitadailyhabit #fitness See more

25.01.2022 What a superstar A 35kg dumbbell to identify her current weight lost in her journey! Given that @tamikarcooper struggled to lift the dumbbell, it’s insane to think she was carrying that around every single day Tamika deserves full credit for her weight loss journey, this is simply a post to congratulate her on her achievements so far As always, thank you for choosing Empire to be apart of your journey Now time to grow that booty - #empire_fitness_massage #bepartofanempire #superstar #results #weightloss #congratulations #achievements #bootygains

25.01.2022 Do you even caffeine? Caffeine has been shown in the literature time again to have significant impact on performance across basically any form of exercise/sport. Don’t like coffee? (You’re a fucking idiot) Not to stress - Pre workouts and caffeine capsules are other convenient sources.... Caffeine has a half life of approx 4-6 hours - so whether you think it or not, it is affecting that sleep quality. A good rule of thumb - no caffeine within 6 hours of bed. #empire_fitness_massage #bepartofanempire #fitness #health #wellbeing #performance #strength #endurance #caffeine #coffee #preworkout #onlinecoach #massagetherapy #massage #personaltrainer #personaltraining #nutritioncoach #onlinenutritioncoach

24.01.2022 Seeing as everyones doing it Here’s a little home workout for y’all to try! Work: 45sec, Rest: 30sec, Rounds: 3 Ill start posting these daily for you (these are the workouts my clients are getting) . - #empire_fitness_massage #bepartofanempire

24.01.2022 Macros (carbohydrates, proteins and fats) make up calories - calories are a unit of measurement we use to determine how much food one deserves on any given day/week/month. There’s a lot of speculation/confusion as to what people should be focusing their attention on (full macro split or just simply calories) and the answer is very independent. For example an athlete (let’s use a long distance runner) has an endurance event coming up and is training quite freque...ntly and wants to perform, recover and train optimally - it is going to make more sense for him/her to focus their attention on a more specific macro split (more proteins and carbs yet ensuring you’re getting enough calories and fats) However, someone just simply trying to lose weight or live a healthier lifestyle by reducing/gaining a bit of body fat, calorie intake should be their primary focus. In almost every case we will get our clients to focus on a protein target for whatever their specific goal is for a number of reasons (to be discussed in another post) Bottom line - like everything in this industry, everything is very goal specific and the best diet for you is something that is successful and you can maintain/sustain, and we are here to help. #empire_fitness_massage #bepartofanempire

24.01.2022 ***LIMITED STOCK*** - Message to secure yours . - #empire_fitness_massage #bepartofanempire

23.01.2022 The warmest jumper I’ve ever worn - Pevinsky, Jess - 2020. (She never actually said that) #socialdistancing

23.01.2022 Methods are many, principles are few, methods often change, principles never do

22.01.2022 Gang signs if you’re ready for the weekend

21.01.2022 Want to know more? Then take 5min to read below! We’ve gone mad - with limited time slots available, you’d be silly not to get in early and take advantage of these deals. Get a head start on YOUR New Years resolution. 1 on 1 or group personal training sessions with @elsmckinlay for only $35... $50 massages ALL month with James. Half price circuit for new members only - $50 for a 10 session pass or $15/week for unlimited classing! For more information get in touch with Empire with any of the following: DM ‘Empire Fitness & Massage via Facebook or Instagram. Contact James on 0422 799 078 Flick an email to [email protected]

21.01.2022 Tough session in the studio today #empire_fitness_massage #bepartofanempire

21.01.2022 Measuring body fat? Not for me If you’re dick skin lean and too insecure in yourself to allow yourself above 10% you know it if you’re obese to the point of literally eating yourself to death, you know it if you’re somewhere in the middle, you’re at a healthy range, and there’s a good chance subconsciously, you know it there’s other viable means of measuring progress that doesn’t involve inaccurate readings of numbers Just my opinion anyway ... - #empire_fitness_massage #bepartofanempire

21.01.2022 5 Rounds For Time: 1. 20 x Burpees 2. 20 x Hover To Planks 3. 20 x Bear Crawl W/Kick Through 4. 20 x Dips ... 5. 20 x Crab Hold W/Toe Touch 6. 20 x Supermans See more

19.01.2022 ROTEIN - The general population do not get enough, and I believe that comes down to the convenience of highly processed snack foods that lack protein but high in carbs and fat. Protein increases the feeling of fullness which means you are probably less likely to to reach for the processed snacks, and it’s good for you for many reasons other than just helping with weight loss. ... At only 4 calories per gram, 96g of protein is only 384 calories!! Need to increase protein try having high protein snacks, eggs , yoghurt, milk , nuts and seeds, a protein shake. . #nutritioncoach #healthy #protein #getsomeprotein #empire_fitness_massage

19.01.2022 Training friends and peers close to you can always be tricky. There’s always a slight barrier of seriousness taken generally in the professional relationship, however, there’s always such more enjoyment/fulfilment in helping them reach their goals Tom came to me nearly 12 months ago, wanting to get into his health and fitness a little more and like most drunken 2am conversations I thought he would not follow through Photo’s are not 12 months apart, however recog...nised the important of consistency No extreme diets or training plans, just a plan of attack and consistency on action #empire_fitness_massage #bepartofanempire

18.01.2022 Circuit: Work: 45 Sec, Rest: 30 Sec, Rounds: 3 1. Squat Jumps 2. Sit Ups 3. Split Squats ... 4. Bicycles 5. Plyo Lunges 6. Plank 7. Hip Thrusts 8. Flutter Kicks 9. Squat W/Duck Walk 10. Russian Twists 11. Side Lying Hip Raise (Don’t watch if easily offended ) 12. Leg Raises. - #empire_fitness_massage #bepartofanempire See more

18.01.2022 There’s 1 way to fuck your week

18.01.2022 I posted this on my personal page and had some really good response, so figured someone may get some value out of it. The main people who are suffering by the gyms not being open are the owners and the staff members in it, not the members!

17.01.2022 Persistence, with whatever your goal may be, will get you there Being Consistence and turning up every day will ultimately keep you where you want to be Who’s getting after their goals this weekend?! . - #empire_fitness_massage #bepartofanempire

17.01.2022 For all your remedial, deep tissue, sport massage needs Shit, I’ll even do reflexology or relaxation if someone really wants it The Queensland government has announced that remedial massage therapists will once again be able to operate Which means, we’re back in business baby! get in touch to secure your spot and support local business - #empire_fitness_massage #bepartofanempire #backinbusiness #remedialmassage #sportmassage

16.01.2022 If you are subscribed to my email list, you would have received a similar message in your inbox this morning - if you aren’t subscribed, you’re a fucking loser Too often we get caught up in how we look that we forget about the bigger picture in all of this health and fitness thing Remember, your health is more than how you look with your shirt off. There are a lot of unhappy people in the world with a 6 pack, and if you’re slightly on the chunkier side but fucking happy ...in life, you’re winning! #empire_fitness_massage #bepartofanempire

15.01.2022 Box Jumps Great for firing them hamstrings and glutes in an explosive fashion - perfect for increasing power and speed! However, most of us are out here flogging our knees and ankles out trying to jump off the box at a faster rate than we got on the bastard! ... The box is there to help break the impact of the jump, so unless you’re doing CrossFit, it’s unnecessary to complete your assigned reps as fast as possible. #empire_fitness_massage #bepartofanempire #boxjumps #plyometric #speed #power

15.01.2022 Train smarter not harder is terrible fucking advice... - It gives the idea that this whole health and fitness thing is easy, when guess what? It’s not... - Now to assume you can train 100% 5-6 days a week would be immature, and to think you can maintain a strict diet the rest of your life is stupidity! but to think that you can reach your goal simply by putting a good plan in place is even more ridiculous!...... - Whatever your goal is, you aren’t going to reach it without a little bit of pain, sweat and sacrifice... Why?... - Because it’s easier to eat a donut then a piece of fucking broccoli... - It’s easier to hit snooze on that 4am alarm then it is to get up for gym!... - And it’s easier to go on a 3 day bender with the squad then mope around home feeling sorry for yourself!... - Train smarter AND harder! Not 1 or the other... - #empire_fitness_massage #bepartofanempire See more

15.01.2022 Some people like judo, others like weightlifting. Some people enjoy fasting, others enjoy counting calories. Some people like carbs, others are fucking idiots Do whatever is going to have the biggest impact on YOUR goal, for the least amount of effort - not what some fucking idiot on Instagram told you (ironic, I know ).... Goals are a lot easier to achieve when our habits and actions in place are things that we enjoy doing and find easy. Shit that we don’t enjoy and find hard, is not something we’ll ever adhere to long term, trust me! #empire_fitness_massage #bepartofanempire

15.01.2022 Barbell Hip Thrusts Possibly the goat of all glute exercises - unfortunately a movement I see performed incorrectly very regularly Let’s talk glute anatomy. 2 main movements your glutes perform (among playing a role in other movements) are 1) Extend the hip (posterior pelvic tilt) and 2) laterally rotate the hip (press your knees outwards). Keeping this in mind it’s important to avoid opposing these movements (arching your fucking back/letting your knees buckle in)... Everyone should have a little thrusting in their life - it’s good for the glutes and good for the soul, let’s just not fuck our backs in the process #empire_fitness_massage #bepartofanempire #glutes #hipthrust @adigital_

15.01.2022 Don’t forget about kids bootcamp, starting tomorrow! Tuesday’s and Thursday’s - 8am at Gracemere Cubs football grounds. No need to register or book your child in, simply show up to Gracemere Cubs football fields - sessions START at 8am, so please ensure you get there early to fill out forms and allow time for demonstration etc. Ensure child is wearing appropriate clothing - comfy clothes, closed in shoes, hat, water bottle, towel etc. ... There is no limit to how many children you bring, the more the merrier - sessions are FREE until the new year. Once New Year starts, sessions will be $10/child/sessions - You will be able to purchase 10 session passes. Ages 7-12 will get the most out of these sessions, however if children are reasonably athletic and comprehend basic instructions they are more than welcome outside of this age bracket. Any other questions please feel free to contact us! [email protected] 0422 799 078 @empire_fitness_massage (Facebook or Instagram).

14.01.2022 What a fucking superstar... - Elsie is the perfect client. Listens to information given to her and simply takes action! Requires very little chasing up, consistent with her training and the results are showing!... - Elsie has recently started weighing out her food, tracking her calories and resistance training 4 times/week (as well as touch football). Just this last month she has dropped 2kg and lost 4cm from her waist as well as added 2cm to her hips and thighs (ever...y girl is literally hating you right now )... - Elsie’s main focus in the gym is increasing strength/muscle mass in which she is making gradual progress on!... - Thank you for making my life easy as a coach, and as always thank you for trusting me with your goals! Can’t wait to see where the next month takes us... - #empire_fitness_massage #bepartofanempire - See more

14.01.2022 ~Home Workout 002~ 3 Rounds For Time: 1. 40 x Mt Climbers 2. 40 x Squat Pulses ... 3. 20 x Leg Raises 4. 20 x Hover To Planks 5. 20 x Ins & Outs 6. 20 x Step Ups 7. 40 x Bicycles 8. 20 x Plank Twists 9. 20 x Bear Crawl Kick Throughs 10. 20 x Side Lying Hip Raise 11. 40 x Flutter Kicks 12. 20 x Pushups See more

14.01.2022 Monkey see, monkey do

14.01.2022 #Repost @crystal_askin with @make_repost One hour until I can get the D Vitamin D that is. ... Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. Vitamin D deficiency is high is a lot of countries, either not enough sun, or wearing sun protection. Did you know your body cannot absorb vitamin D when you have sunscreen on? Also cannot be absorbed through windows, or through clothing. We live in a time where we stress so much about wearing sunscreen but we actually need some sun while unprotected. You also can’t absorb it in the early and late afternoon sun . Come accross this app that Martin MacDonald shared, tells you when the best time to get some D is based on your location, it’s actually pretty cool . So get out and get some sun for your health, Vitamin D has many more benefits than just immune function.

14.01.2022 How’s my before and after?

13.01.2022 James' latest Empire Email Click the link to read and subscribe https://mailchi.mp/4fa75377e9fd/patience

13.01.2022 Announcement Everybody meet Elsie! - Elsie will be joining the team at Empire Fitness & Massage Elsie has a passion for working in fitness, having completed her Bachelors in Human Movement Science, we are excited and grateful to have a knowledgeable and outgoing member join the team ... Elsie will be helping out with group classing and running personal training sessions within the studio - we will be running an offer in the coming weeks for PT’s (keep your eyes pealed) As well as Fitness, Elsie has a passion in working with children, which excites me to announce that we will be offering a children’s bootcamp/athletic development program (finer details/starting dates to be announced) in which she will operate It’s awesome and crazy to think that during such a crazy time we can offer opportunity for more staff due to everyone’s ongoing support If you have any questions or enquires regarding PT’s, Group Classing, Kids Classing, Memberships, Nutritional Coaching or Online Coaching, please feel free to get in touch and we are more than happy to help

13.01.2022 Just for anyone who needed a reminder #gamechangers #whatthehealth #themagicpill

12.01.2022 Vitamin D fresh ocean breeze & a stellar tank . - #empire_fitness_massage #bepartofanempire

12.01.2022 Empire Email - 24/02/20 - If It's Not A Fuck Yes, It's A No. Click the link below to read & subscribe. https://mailchi.mp/2faa4f0a9/if-its-not-a-fuck-yes-its-a-no

11.01.2022 For anyone who knows me, or even for what you see on social media, knows I’m a pretty happy, care free person. Not a lot really bothers me too much, I don’t get overly stressed, generally don’t care for people’s opinions of me and have never really struggled with mental health. Unfortunately (and fortunately) I have a job where people rely on me every single day - I have to be up beat, happy, motivating and my absolute best every single day. I have a family that rely’s on me ...to be there for them, support them and be their stability. Because of this I put the health, safety and stability of everyone who needs me before myself, and as a result my mental health has been taking a bit of a fall. Now I want to start by saying I’m not depressed, nor am I having suicidal thoughts or anything like that, I just wanted to express how I felt on a more public level - someone may need to hear it. Mental health is real, however if you’re not taking the correct steps in fixing it, you’re not giving yourself the best chance of defeating it. For me, I have exercised probably 3 times in the last 2 weeks, my nutrition has been average, I’ve been working stupid hours, haven’t been getting as much sunlight as I’d like, my sleep has been a bit out of whack, my water intake hasn’t been optimal and my relationships with friends and family not as strong. When I came out of lockdown I said to myself I was going to make more time for myself but progressively over time I have steered out of that direction. I opened up to Crystal yesterday, admitting I hadn’t been feeling myself recently and with a conversation, I can now make the right steps in fixing the issue, with the support of my family. This isn’t a sympathy post, but more of a reminder that sometimes it may be the simple things affecting your overall/general health that could be causing the issue as well as that there isn’t anything wrong with expressing how you’re feeling. I have everything in life that anyone would be happy to have - a loving wife, a beautiful daughter, a thriving business and a roof over my head - but that doesn’t mean from time to time I can’t feel a little down, and it’s the same for anyone who’s read this far. See more

11.01.2022 Here James shows how to perform a Supinated Barbell Bentover Row efficiently, limiting any lower back pain you may be getting and ensuring you’re using efficient muscles while performing the exercise! - The Barbell Bentover Row in any grip can be an amazing exercise to add into your programming and personally believe it is the most effective form of row you can perform in the gym! - Now you know how to do it, go give it a go!... - #empire_fitness_massage #bepartofanempire See more

11.01.2022 @messi_messi10 can learn to handstand but it’s only going to help him with his goal celebration (I made that up - you can steal it if you want) Without goals we are just on a path to nowhere - I’m here to tell you, you don’t have to run 10km, you don’t have to learn how to do a muscle up, you don’t even have to know how to do compound lifts such as squats, deadlifts and bench press. Most of us are in this game so we can stay on this planet for as long as possible - to watch our kid’s grow and die old with our loved ones. The thing that is going to help you achieve that is something you enjoy and something you’re going to stick to long term (realistic & specific). So do that and fuck what everyone else is doing

10.01.2022 For real though . - #empire_fitness_massage #bepartofanempire #personaltraining #remedialmassagetherapy #nutritionalcoach #health #fitness #nutrition #mindset #strength #hypertrophy #fatloss #bcaas #supplements

10.01.2022 I’m sure there’s plenty on fasting and veganism too

10.01.2022 They say a photo speaks 1000 words - This is what it’s all about . - No restrictive diets. No radicle training program design. Just a bit of hard work and a willing to learn.... - Could not be happier with the results Danica has received in the last 6 weeks . - Face photos are never flattering so I promised Danica I wouldn’t show them . - #empire_fitness_massage #bepartofanempire See more

10.01.2022 Saturday - 21st November, Empire will be jumping on board to help another local business ‘The Muay Thai College’ rebuild their business after suffering damage to their equipment following a break in by running a bootcamp fundraiser. As a small community it’s important that we all stick together during tough times like this. Sessions will start from 6:30am and appropriate for all ages and capabilities at Cedric Archer Park, Gracemere. For more information please feel free to get in contact with any of the sponsors listed. #empire_fitness_massage #bepartofanempire

09.01.2022 Let’s spin you some straight facts. On average, Australians are consuming about 50% of the daily recommended fibre intake. Here is an example of what 30g (recommended daily intake) looks like. There are a number of benefits in having sufficient fibre in your diet including helping maintain healthy bowel movements.... Most foods high in fibre offer a large volume of food for little caloric value - this can be great when dieting, especially from a phycological standpoint as well as leaving you more full. In short, make sure you are trying to get sufficient amount of fibre each meal and in your overall diet. #empire_fitness_massage #bepartofanempire

09.01.2022 How’s everyone going through this crazy period? How’s everyone’s motivation? Are we getting our home workouts in? What’s everyone’s nutrition like? I just want to remind everyone that I’m still currently doing personal training sessions and I’ve got HEAPS of spots available! So if you’re motivation is running a little low remember the option is there! Here’s a few other ways you can keep healthy during this period ... - Track your calories to avoid excessive weight gain - Ensure your diet is consisted of whole foods. Fruits, veg, nuts, grains etc. this will make you feel better about yourself for POTENTIALLY putting on some weight. - Continue being active (there is still heaps you can do. You don’t HAVE to be going to gym. Walking/running, home workouts, being active with your children etc) - 15min of sun per day. This is good for not only your physical health but mental health as well. Especially through these crazy times! - Keep yourself hydrated. - Get 7-9 hours sleep and ensure you’re up before the sunrise! This will help keep motivation high (unless you have a fucking daughter who WILL NOT sleep ) - Stress management. This can come in many forms and YOU have to find what’s best for you. Yoga, breathing, taking a walk, having a bath, whatever helps you relax! Food is not stress management NOR comfort . (there are HEAPS of free apps at the moment for yoga and body weight workouts etc). - Do something you enjoy every single day! This is important for your mental health, especially during this times! Continue trying to find the positives in these hectic times guys! As draining as they are, despite the uncertainty, we still all have each other! Much Love to all Any questions shoot me in the comments below!

09.01.2022 If I post photos of cute babies wearing my apparel I’ll get more business right? hope this brightens up your Tuesday . - #empire_fitness_massage #bepartofanempire

09.01.2022 How good are these results by @jesspevinsky_ The before, the after and the after after I could not be more proud of how far Jess has come With a willingness to learn and grow and some consistent hard work, Jess’ results speak for themselves You should be super proud of your current work - Thank you for trusting us with your journey, you’re a gem to work with . - #empire_fitness_massage #bepartofanempire

09.01.2022 CRECHE IS BACK Everybody welcome Kim to the team! Kim will be looking after the crèche for 9am Circuit - Starting 2nd November (next Monday). ... Remember we are currently hosting a deal throughout October - $50 for 10 sessions (crèche officially included). To take advantage of this deal, please feel free to message. Bookings are essential for both Crèche and Circuit sessions as numbers are limited - the booking system can be accessed via the ‘Empire Fitness & Massage’ Instagram bio or Facebook ‘book now’ button. Any questions regarding anything please feel free to get in touch via any social media platform or by contacting the following: [email protected] 0422 799 078

08.01.2022 The most formal you’ll ever hear me talk Fix your fucking squat man - if you didn’t know how, now you do! @adigital_... #empire_fitness_massage #bepartofanempire

08.01.2022 The mother, daughter duo everyone wants to have at their gym these guys offer so much entertainment and happiness around the studio ... - Frances has been a member off and on for a number of years, but has definitely made a better routine and priority of her health and fitness in the last 12 months Frances is on a resistance based training program to help manage some old injuries as well as getting a high step count daily and monitoring her consumption of calories ...... - Mary has only just recently started training currently we have got Mary simply monitoring her calories and aiming for a step count daily which we will progressively increase until she is ready to start doing some resistance work ... - As always, thanks you guys for trusting me with your health and fitness goals I’m pumped to be able to help you reach them ... - #empire_fitness_massage #bepartofanempire See more

08.01.2022 So here’s the go I have about 10,000 too many tee’s and singlets in stock and need to get rid of them ASAP ALL TEES AND SINGLETS REDUCED TO $15 if you buy 1 of each I’ll do them for $100 First 20 orders will also get a free Empire shaker cup Will ship to anywhere in Australia (you pay for postage) and will deliver personally to anywhere from the Gracemere/Rockhampton/Yeppoon areas If you need some fresh apparel or if you want to support your local, message me and we can get the ball rolling cheers . - #empire_fitness_massage #bepartofanempire

08.01.2022 Is your goal fat loss? Well here’s a friendly reminder for you #empire_fitness_massage #bepartofanempire #fatloss

07.01.2022 Long tights and a singlet - shorts and a jumper - hot or cold? Guess we’ll never know One thing is for certain though, they look fucking GOOD! . - #empire_fitness_massage #bepartofanempire

07.01.2022 Vitamin D is a fat soluble vitamin that improves immune function, improves bone health via supporting calcium absorption, increases mood which can reduce depressive symptoms, and also may potentially increase fat loss. . Vitamin D can be found in small amounts in oily fish, egg yolks, butter, meat and fortified cereals. The best way to get the D is via the sun , many people may still be deficient from wearing sunscreen every time they go outdoos, best dosage is 15-20mim ...a day between 10am-2pm without sunscreen and then apply sun protection. . Vitamin D deficiency can lead to fatigue, muscle weakness, aches in joints, and osteoporosis in adults. . So get outside and get some D! If this is not possible you may need to supplement, be sure to visit your GP before taking any supplementation. So get outdoors and enjoy some sun with family and friends you will feel better for it.

05.01.2022 Goals are important - what’s even more important is to have a plan of attack on reaching them goals. Progress is never linear, and unfortunately can sometimes be disheartening - but when you have a plan of attack, you can always make adjustments. Getting yourself amped up every time you make a small increment of progress is only setting you up for failure - because every time you make a small step in the wrong direction, it’s going to break you!

05.01.2022 Empire Email - Environments Matter - 05/03/202 Click the link below to read & subscribe https://mailchi.mp/53e8927b95d4/environments-matter

04.01.2022 10 x Circuit sessions only $50! Offer only available to new clients only. One offer available per person. Available for the month of October only.... To take advantage of this deal or would like more information please contact me on either of the following: 0422 799 078 [email protected] Instagram or Facebook @empire_fitness_massage #empire_fitness_massage #bepartofanempire

04.01.2022 Right here you are delving your eyes on an inspiration. Jim came to me for PT’s based off a friend/client. He has undergone 3 open heart surgeries and due for a kidney transplant in the coming months. Despite Jim’s condition, he is in here creating the best version of himself. It blows my mind how mentally and physically resilient some people can be when faced with adversity. Jim was bed ridden for 4 months, facing multiple infections post heart surgery where his kidne...y’s failed and experienced extreme build up of fluid. As a result Jim had to learn basic tasks that we take for granted every day like walk. This post isn’t for any other reason then to shed some light. Thanks so much for choosing me to assist you with your goals - 2 sessions in and you’ve already inspired me mate. What’s your excuse?

04.01.2022 Can someone point me in the direction of the next 6 week challenge? #empire_fitness_massage #bepartofanempire #pisstake #consistency #persistence #hardwork #meme #health #fitness

03.01.2022 Well, here it is! We have been getting asked so many questions about when we will be starting our Kids Bootcamp so here you go! Tuesdays and Thursdays @ 8am - starting Tuesday - 15/12/20 (some sessions will not run over Christmas/New Year period) Gracemere Cubs football grounds (Cedric archer park) ... All sessions will be FREE until the new year - $10/head/session after the new year Ages 7-12 welcome - focusing on general health/fitness, athletic/skill development along with some fun/games - suitable for all fitness levels and capabilities. For more information please contact us via any of the following: [email protected] 0422 799 078 @empire_fitness_massage (Facebook or Instagram).

03.01.2022 Are you fit enough to get yourself into the gym? Of course you are! Have you ever used the excuse of not being fit enough to go to the gym? Of course you fucking have! You go the gym to be a happier, healthier, fitter, stronger version of yourself! You don’t need a particular level of experience to get started at that!... #empire_fitness_massage #bepartofanempire

03.01.2022 I done a really good post on the ‘Empire Fitness & Massage’ Instagram page for anyone wanting to grow some peach I’d recommend you check it out

03.01.2022 I got your back fam #empire_fitness_massage #bepartofanempire

03.01.2022 Say it 1 more time

03.01.2022 Ok, I believe you

01.01.2022 Elsie taking advantage of isolation and keeping her fitness in check with the family well done Els . - #empire_fitness_massage #bepartofanempire #coronavirus #stayhome #isolation #health #fitness #running #family #familytime

01.01.2022 The Singaporean super star and who said you couldn’t make progress through isolation? Without any specific coaching, and simply teaching Sham the fundamentals of energy balance, he was able to achieve some great results through isolation, simply by monitoring his calories Sham use to restrict his carbohydrate intake to nearly nothing, would eat super strict for 5-6 days/week, yet find himself binging on weekends Sham now enjoys things in moderation, consumes carbohydrates and simply fits it into his daily calories This is not a praise of my coaching, this is a praise for Sham’s effort Proud of you brother . - #empire_fitness_massage #bepartofanempire #energybalance