4 Ways to Burn More Fat!

- Hello Empyreans -

Carl Here!

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it's time to do something new.

  • The Problem: Your muscles have adapted to your routine.
  • The Solution: It's time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

  1. Positive strength: lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

  • High Knees with Alternating Punches:  Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.

  • Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
  • Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
  • Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
  • Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
  • Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
  • Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise

There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

  • Squat on a Bosu ball or balance board.
  • Place a weighted bar across your shoulders and do walking lunges.
  • Use an exercise ball for chest presses instead of the bench.
  • Do a full squat between each repetition of shoulder presses.
  • Do a shoulder press between each repetition of bicep curls.

At Empyrea...

We are always about keeping it fresh and fun! Lets be honest, you wouldn't want to workout if it wasn't stimulating or amusing in some way...

That's why when I constructed the fitness program of Empyrea, FUN was the number one objective behind every routine. This is one of the many reasons why all of our clients enjoy working out here. The challenge every workout brings builds the suspense for our clients and keeps them on their toes. Its like waiting on line to see your favorite movie that took three years to make! Imagine that feeling three times a week?!

Scientifically, changing the workouts forces your muscles to grow, constantly adapting to the different stimuli it experiences every week. Even though we may use the same equipment, we're always switching up the method, tempo, rest time, hand positioning, variation, and more!

This has helped our clients see tremendous improvements in their athletic ability and results every week.

If you're looking for more fun workouts or just simply trying to take your routine to the next level, try my Summer Slim Down Program as much as you'd like for 21 Days!

Simply text Summer Slim Down to 201-331-6903 or...

Type your Email in the box below to get you ready for the Summer!

Always Dedicated to Your Success,

Carl Anthony Grande

Empyrea Group Training Expert

 

 

5 Strength Training Myths Busted!

HI All!

Carl Here!

I've got to warn you. There are bogus rumors going around about strength training.

The truth is that strength training is one of the absolute best things you can do for your health and appearance.

If you've fallen for these 5 myths then you're missing out on tremendous potential results.

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Myth #2 Strength Training Doesn't Burn Fat

On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you're just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you're going for.

The truth is that the female body simply doesn't contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

Myth #4 Strength Training Is For Young People Only

Ha, that's a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90's, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

At Empyrea...

We are all about lifting weights! In fact, every session always involves strength training. We understand that lifting weights has so many benefits from improving brain function to burning body fat.

Lift weights to get that sculpted, athletic look that you've always wanted!

Lift weights to get that sculpted, athletic look that you've always wanted!

We have the best trainers on staff to show you how to do it correctly to ensure injuries never occur (if you get hurt, how can we change your life!).

Our trainers  also know how to modify every strength training exercise for beginners and even those who've had past injuries. The goal behind every session is to establish an environment where every client is able to be challenged at the fitness level they are currently at without experiencing pain or injury. We are very conscious on form and injury prevention!

There will be plenty of strength training in our 21 Day "Summer Slim Down" Program for the ladies and "Suns Out Guns Out" Program for the men this month.

If you or someone that you are close with is interested in learning how to lift weights and looking your best this Summer...

TEXT "Summer Slim Down" or "Suns Out Guns Out" to 201-331-6903 or...

Simply type your email in the box below and pick which program you'd like to enroll in!

Always Dedicated to Your Success,

Carl Anthony Grande

Empyrea Head Trainer | Fitness Director

5 "Healthy" Foods You Shouldn't Eat

Hi All!

Carl Here!

It's frustrating when your body won't change. When the pounds won't drop. When those extra inches won't go away.

If you're exercising regularly and still not seeing results then it's time that you look closely at your diet.

One of the biggest obstacles that prevents you from losing fat and getting into awesome shape is all that processed food that you're still eating.

And I can't blame you, with the way more and more processed foods are being marketed as healthy, even the health savvy are being fooled.

Take a walk through the local natural foods market and you'll see nearly every form of junk food that you'd find at the supermarket – only with things like 'gluten free', 'organic' and 'zero trans fats' on the packages.

Those are all great – being gluten free, organic and trans fats free. Fresh, organic veggies, fruits and meats could all boast the same. But when those words are stamped on a package of cookies, chips or the like, then eating them is going to seriously slow your fitness results. Gluten free or not.

Here are the top 5 'healthy' processed foods that you're eating that are killing your results and keeping you from attaining your goal weight:

1) Healthy Cereal

Have you seen the cereal aisle at the natural foods market? Its shelves are lined with dozens of cereal boxes, all with bold health claims. There are gluten free cereals, cereals with no corn syrup, cereals with heart healthy grains, cereals with whole grains and even cereals with added vitamins.

Those all sound healthy, right? Well, sure those cereals are technically not as harmful as the brightly colored cereals from the supermarket, but as far as your fat loss results are concerned, the two are really about the same.

Cereal is a dense source of calories, which means it's almost impossible not to overdo it when enjoying a bowl. If your goal is to lose fat, then cereal, even organic, gluten free cereal, should stay off your daily menu.

2) Healthy Packaged Snacks


There is a brand of 'healthy' popcorn that literally has fit in its name. With branding like that it's no wonder people are getting confused and eating food that destroys their fitness results.

Popcorn, and other crunchy, packaged 'health' food snacks are filled with carbohydrates and calories. Two things that you should be cutting back on when working towards a fitness goal. These snack items are habit forming, so you may tell yourself that it's just a once-in-awhile treat, but soon it becomes a daily occurrence.

Here's the simple, unchanging fact about packaged snack foods: No matter what benefits are broadcasted on the package, it's always going to promote fat storage. Yes, even if it has fit right in its name.

3) Healthy Energy Bars


The energy bar aisle at the health food store is a colorful, wonderland of beautifully packaged, seemingly healthful snacks. The bars contain nuts, fruits, protein and even goji berries. What's not to love?

All that sugar, for starters. Manufacturers are clever enough to call sugar 'evaporated can juice' or 'natural cane sugar' or even 'rice syrup' but that sugar reacts in your body just the same as any other sugar. It encourages fat storage.

The next time that you reach for an energy bar, consider all of the calories and sugars. Look for bars that are low in sugars and high in protein, and if you're eating it in between meals consider eating just half the bar.
 

Manufacturers are clever enough to call sugar 'evaporated can juice' or 'natural cane sugar' or even 'rice syrup' but that sugar reacts in your body just the same as any other sugar. It encourages fat storage.  

Manufacturers are clever enough to call sugar 'evaporated can juice' or 'natural cane sugar' or even 'rice syrup' but that sugar reacts in your body just the same as any other sugar. It encourages fat storage.
 

4) Healthy Bread


Have you ever spent time in the bread aisle, reading labels and trying to figure out which is the healthiest? It can be pretty confusing. There's wheat, whole wheat, gluten free, and sprouted grain. How can you tell what's the healthiest?

The unfortunate news, for all you bread lovers, is that when it comes to losing inches all bread is a problem. You see, gluten free bread is filled with just as many calories and carbohydrates as wheat bread or sprouted grain bread.

Don't fall into the trap of thinking that you have a free pass to indulge in bread when it's the 'healthy' kind. Your body will convert that healthy bread into fat quicker than you can say burped. 

5) Healthy Trail Mix


Trail mix is a tricky one for healthy food shoppers. It's made with nuts and seeds, which we know to be healthy. It's also often dotted with chocolate, sweetened dried fruits or other treats.

Nuts can belong in a fat loss diet, within certain parameters. For example, a small handful of raw almonds makes a wonderful in-between-meals snack. It's filled with fiber, protein, good fat, vitamins and minerals.

A half a cup of trail mix, on the other hand, is packed with two or three times the calories in addition to having added sweeteners and extra salt. Not to mention, trail mix is hard to stop eating once you've started. When working towards a fat loss goal, it's best to stay away from even the healthiest of trail mixes.

Never take a packaged food item based on the claims and benefits printed on the labels. When you're looking to transform your body, you must guard what goes into your mouth. Packaged foods, even those from the health store, are going to derail your results ever single time.

At Empyrea...


Our clients enjoy their custom meal plan. Each meal plan is 100% different because everyone's life is 100% different and we understand that. We fit each plan seamlessly into your life so it doesn't feel like a "core" or "an extra thing" to do. The meal plans are strategically created to give you the cleanest and most sustainable energy to carry out your daily routine without crashing! Imagine a day without feeling so "beat" or "drained"?! We sure can because we practice what we preach!

This here is 2 servings of 95% Lean Ground Turkey on a bed of thinly sliced lettuce, red bell peppers, and grape tomatoes... and yes I ate the WHOLE thing, guilt-free! Let me show you how to do it too!

This here is 2 servings of 95% Lean Ground Turkey on a bed of thinly sliced lettuce, red bell peppers, and grape tomatoes... and yes I ate the WHOLE thing, guilt-free! Let me show you how to do it too!

Empyrea will be hosting a 21 Day Summer Slim Down Program for the ladies and a 21 day Suns Out Guns Out Program for the men for the month on May ONLY! We will be providing a sample "clean" nutrition to follow alongside our AWESOME workouts to safely shed the most fat and gain the most muscle just in time for beach season!

Call or email me today to get enrolled! Spots are limited! 

Always Dedicated to Your Success!

Carl Anthony Grande

Call 201-331-6903 to Enroll or 

Email: manager@trainempyrean.com
 

The 3 Best Ways to Measure Your Fitness Progress

Hey Guys!

Carl Here! 

First and foremost, I wanted to post this blog mostly for those who weigh themselves on a daily basis and think the scale is the only way to measure your progress. Even though the scale does have its benefits, it definitely shouldn't be the only way to tell you if your body is changing.  

So I'm writing todays blog in regards to the best 3 ways (in my opinion) to measure your fitness progress!

1. How You Physically Look in the Mirror

NOBODY knows your body better than you do. Period. Mostly because we've looked at our bodies (naked and clothed) more than anyone has. We probably look at ourselves in the mirror over 50 times a day, whether if its after a shower or if its a reflection off a shiny window at the mall. No matter when or where that happens, we tend to zone in on where we want to see change on our body.

Have you ever said "This shirt makes my arms look big" or "These jeans make my butt look good"? Perfect examples that we know exactly when our bodies are looking better or worse.

Long story short, we know exactly where we want to see change and where change is happening. We are our biggest criticizer.

So as you get deeper in your workout routine, look at yourself in the mirror and see what changes are happening. Some changes could be as simple as thinning of the neck and face, a slimmer midsection, or definition or "cuts" you've never seen before.

You are hands down the best judge for that.

Take pictures of yourself every couple of weeks to compare any differences you can't see with the naked eye.

Take pictures of yourself every couple of weeks to compare any differences you can't see with the naked eye.

2. How You're Performing in Your Workouts

When you consistently exercise, your body will begin to change in many different ways. Some of those ways are your strength and endurance.

Whether you squeezed out 1 more repetition of a pushup or you lasted 5 more minutes on the treadmill, that is RESULTS. In order to do that, your body had to physically change to meet that demand , so one can assume that your body is changing.

The best part about all of this is that when you start to push your limits, you create new thresholds. So now your body has adapted to a new challenge and forces itself to become stronger to always meet that demand now that it has experienced it.  Once this happens, you'll grow stronger and workout longer! What a beautiful thing.

Write down your whole workout for a 3 weeks and track your exercises, sets, and repetitions. You'll be amazed how those numbers will change if you're consistent with the workouts.

3. Then Step on the Scale

The dreaded scale. It seems to be America's nightmare to have to step on a scale. Even though the scale does have its benefits and uses, in my opinion, it shouldn't be only way of measuring your fitness progress.

I like to call weighing on the scale "the cold-hard truth" since the scale does not lie. I personally use the scale to give me reliable data to see which direction my program is going and you all should too.

When you step on the scale, it doesn't say "failure" or "success". It will show you how your body responds to your workouts and your nutrition. It should be used a helpful tool to help you gauge how much harder you should be pushing yourself during your workouts and how much tightening your diet needs.

When you measure yourself on the scale, try to be consistent with the scale that you  use. Every scale is different. You might weigh a certain weight at your house and weigh differently somewhere else. The best advice that I can give is use the same scale to officially record your weight.

At Empyrea, we have a special body composition scale. It measures weight, body fat percentage, muscle mass percentage, BMI, and even visceral fat (the dangerous belly fat)! We record and track our clients' progress every WEEK! Talk about accountability!

We treat everyone's individual meal plan and workouts like an experiment and every week the scale tests the experiment to see how the body responds to the nutrition plan and workouts. If the results are positive, we keep the formula the same. If negative, we change some variables around and test again in 7 days. We keep testing until we get it RIGHT! Everyone's body is different and here at Empyrea, we understand that.

Our special body composition scale measures muscle mass percentage, a key piece of data needed to see positive progress.

Our special body composition scale measures muscle mass percentage, a key piece of data needed to see positive progress.

Long Story Short...

Be confident and be comfortable in your own skin. When you're confident, that's when people notice the changes you're trying to make. When your looking good and feeling good, that radiates to others. People will attract to you more and want to be seen with you! There is nothing more beautiful in this world than confidence.

I will promise you, that my program is the fastest way to shortcut you into that radiant, confident person to you aspire and deserve to be!

Always dedicated to your success,

Carl Anthony Grande

 

12 Easy Steps For Beach Ready Abs!

Spring has arrived, bringing with it the promise of warm weather to come.

You know what happens when the weather warms up?

People put on bathing suits.

Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:

Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.

Here's how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!

Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.

Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.

Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It's actually quite simple.

High fiber foods are nutrient dense and low in calories. This means that you'll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.

Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.

Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Step Six: Eat Lots Of Lean Protein. Don't be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.

Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.

Step Seven: Do Some Hanging Leg Raises. Now it's time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.

Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can't emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don't give in to the initial cravings.

Step Nine: Do Some Mountain Climbers. Here's an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.

Here's how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you'll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.

Grains are full of insulin-spiking carbohydrates - the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven't run for a while, take it easy as you start, and gradually increase the intensity of your sprints.

Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

Step Twelve: Start A Professional Fitness Program. You wouldn't try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I'm here to get you into your ideal, fit body in the shortest amount of time possible. It's what I do, and I'm good at it.

Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call or email today to get started!

Always Dedicated to your Success,

Carl Anthony Grande

19 Awesome Reasons to Exercise Today!

I know it's almost summer and you have exciting places to go and things to do. But wait! Did you forget about your workout? Again?

Lots of people fall off the exercise wagon during summer months due to vacations, taking care of kids home for the summer months, and other warm weather distractions. I get it, I really do, but what about all the amazing perks that you're missing out on?

Just in case you needed a little reminder that will motivate you to lace those shoes back up and get your workout back on, here are 19 Awesome Reasons to Exercise Today!

  1. Exercise makes your clothes fit better: Consistent exercise will tone and tighten your body, and this means that your clothes will not only fit better they will also look nicer. But don't get too attached to your current clothes. Exercise ensures that soon you'll be trading those current clothes in for smaller sizes.
  2. Exercise reduces your stress: Let's face it, you have enough stress in your life—so take a break. A challenging workout invigorates your muscles and leaves you relaxed and less stressed.
  3. Exercise boosts your energy: Research routinely concludes that exercise increases energy levels in sedentary people. So when you're feeling fatigued, fight it with the most powerful tool available: exercise.
  4. Exercise makes you stronger: Who doesn't want to be stronger? You rely on your body's muscle strength and endurance throughout each day. With consistent, challenging exercise, your body will naturally become stronger.
  5. Exercise burns calories: Extra calories end up stored on your body as fat. Fight back by eliminating loads of calories with fat-blasting workouts.
  6. Exercise gives you confidence: Healthy confidence is a wonderful thing to have. By exercising consistently you're able to increase your natural confidence.
  7. Exercise can be fun: Don't laugh, I'm serious on this one. Whether you believe it or not, exercise can be really enjoyable. Remember how fun it was to run and jump as a child? Tap into your inner child as you find enjoyment in moving your body through exercise.
  8. Exercise reduces your blood pressure: Exercise is so powerful that it has been proven more effective than medication in reducing high blood pressure. A single workout has even been shown to reduce blood pressure for the day, and consistent exercise reduces overall blood pressure.
  9. Exercise tightens your problem areas: With exercise you can reduce flab on your arms, legs and waistline. So wave goodbye to the jiggles with a consistent, challenging exercise program.
  10. Exercise increases your insulin sensitivity: Research continues to prove that exercise dramatically improves insulin sensitivity. Peak after-meal insulin levels have been shown to drop by more than 20 percent after as little as 3 weeks of consistent exercise.
  11. Exercise improves your sleep: Exercise is your most powerful sleep aid. Tired muscles encourage your body to quickly fall asleep in order to get overnight repair work done.
  12. Exercise lowers your risk of heart disease: Exercise strengthens your heart and protects it against disease. A non-active lifestyle is a huge risk factor for heart disease, so use consistent exercise as your ally against disease.
  13. Exercise makes you feel amazing: Challenging exercise releases natural endorphins (happy hormones) into your bloodstream that dissolve pain and anxiety. You've probably heard of the ‘runner's high', this can be achieved by any great workout.
  14. Exercise lowers your risk of diabetes: Research has shown that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, use regular exercise as treatment for reversing the disease.
  15. Exercise is an opportunity to meet new people: Gyms, bootcamps, workout centers and even jogging trails are all great places to connect with fun new friends. So lace up and put your self out there!
  16. Exercise improves your BMI: Maintaining a healthy BMI is key in disease prevention, and exercise is the best way to keep your BMI under control.
  17. Exercise increases your endurance: Don't ever get out of breath from walking up stairs or through the mall again. Your regular exercise builds up endurance for everyday activities.
  18. Exercise improves your overall health: Does your doctor give you the lecture about losing weight and exercising more? Once you start exercising regularly you and your MD will see an overall improvement in your health.
  19. Exercise makes you look amazing: Are you excited about the current shape and size of your body? If not, no worries. Regular, challenging exercise will work wonders on your physique. Within just a few weeks you'll start to see shape and tone in all the right places.

I hope it goes without saying that I am your go-to point for all things exercise. It's my passion to see each and every one of my clients reach their fitness goals and improve the quality of their lives.

Please call or email today for FREE week of training. Together let's turn this summer into your time of transformation. Just think of how amazing you could be looking after working with me!

No more excuses this summer. You have 19 great reasons for getting back to your workouts. I'd like nothing more than to see you attain all of the above 19 benefits of exercise!

Call or email today – let's get started!

Always Dedicated to Your Success,

Carl Anthony Grande


9 Reasons Everyone Should Lift Weights

9 Reasons Everyone Should Lift Weights

Watch a documentary about people who lift weights and you’ll likely be watching some of the world’s elite body builders hone their physique to abnormal largeness. Take a peek into your local gym and you’ll see something quite different. Sure, there may be a handful of body builders there, but they’re lifting right next to an accountant, a store clerk, and a retiree. That’s because all these people realize one thing: lifting weights is for everyone.

But is weight lifting really for you? Here are nine reasons the answer is yes.

1: You Get Happy

Yes, exercise of any kind gets the happy chemicals running through your body, but lifting weights seems to have an advantage on your happy level. Why? Lots of reasons that are listed below.

2: You’re More Useful

You were born with a great affinity to do something. You may be gifted to argue cases in court, cook an amazing meal, or keep cool while caring for a dozen 5-year-olds. Lifting weights helps you do each of them better. On top of that, it gives you the capacity to lend a helping hand when someone is struggling to lift a heavy box or open a stuck door.

Suddenly, you’re not stuck waiting for help when a demanding task is put in front of you. Instead, you bend at the knees and get to work.

3: You Get Focused

If you’ve ever struggled with trying to figure out what to do at the gym, I’m here to help. That includes lifting weights. As your strength and the amount of weight you lift increase, intense focus is required to avoid injury. This focus in the gym—if you let it—will carry over into your non-gym activities.

4: Your Body

Lifting weights does so much for your physique. Push yourself hard enough and your body will amaze you constantly. But your physique isn’t the only beneficiary of weight lifting. Lifting helps your body fend off illnesses and injury by helping you shed unwanted pounds, lowering your blood pressure, improving your heart function, and more.

5: You Do the Impossible

When you start lifting weights, you can’t imagine lifting any more than you do in your first session. Three weeks later, you’ve already passed the impossible mark. By doing this over and over, you pick up a mental toughness and confidence that will aid you in all areas of life.

6: You Eat Better

Have you been struggling to keep your daily calorie count down? Nothing helps you stay in line better than working out. Your regular weight-lifting routine makes you more aware of what you put in your body, making it easier to say “No” to those temptations that are always around the corner.

7: Your Bones Get Stronger

While the first thing you may notice after lifting weights is stronger muscles, your bones are also secretly gaining strength at the same time. Since the risk of osteoporosis and broken bones only increases as you age, guarding against them with weight lifting only makes sense!

8: Your Balance Improves

Staying on your feet may not be an issue today, but as you age, it will become one of your top priorities. This is especially true considering how often elderly people lose their balance and wind up with life-altering broken bones. Lifting weights at any age will give you a balance boost that will last throughout your life.

9: Your Brain Function Increases

Believe it or not, people who lift weights aren’t the meatheads they’re made out to be. Quite the opposite. Research has proven that lifting weights actually has the power to improve your brain’s ability to do its job.

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.

Carl Anthony Grande FITNESS DIRECTOR B.S Exercise Science, NASM-CPT, PES Empyrea Group Training 1378 Pompton Ave Cedar Grove, NJ 07009 50 Piermont Rd Cresskill, NJ 07626 Email: manager@trainempyrean.com Phone: 201-247-5512