Athleta FREE Workout Event - Empyrea Group Training

Here's the recap video of the FREE workout event with Athleta in their Wayne, NJ store! This workout was so much fun to train and this definitely won't be the last time we'll be doing this! If you live near the Essex County area of New Jersey, definitely take a peek and follow our social media!

If you're looking for an awesome workout program that incorporates  strength training, cardio, nutrition coaching and motivating energy, Empyrea Group Training would make a great fit for you! Hope you all enjoyed this video and a special THANK YOU to all of the Empyreans that made it out to the event! You are all the best!

The Importance of Exercise Intensity - Empyrea Group Training

How hard do you work out? The truth is that everyone will always have a different answer to that question because everyone has a different perception of "intensity". The more that we step out of our comfort zone, your perception on "intensity" diminishes making you stronger, work harder and push longer. This is how the human body changes and adapts to an ever changing environment.

Watch my video below where I discuss the importance of workout intensity and how much of a key factor it is to always push yourself hard in the gym, no matter what!

On a scale of 1-10, how hard do you push it at the gym?

Lesson 1 - What are Carbs, Proteins, and Fats?

Hello Empyreans!

I hope everyone is having a great start to the week! 

Empyrea Group training is happy to announce the launch of our educational video series! These videos are designed to help guide you through your fitness journey!

Lesson 1 - What are Carbs, Proteins, and Fats?

Our first lesson is about the 3 macronutrients. Carbohydrates, proteins, and fats. We believe that in order to develop healthy eating habits, we need to understand what we are eating first.

All foods are made from from these 3 macronutrients. If you want to look better and feel better, you need to know how much your body should consume depending on your bodyweight, exercise intensity, and your fitness goal. The amount consumed of each macronutrient changes when you become more physically active. The more intense your activity is, the more your body will want to seek out these macronutrients. 

What is a Carbohydrate?

A carbohydrate is a fancy word for sugar. Your body needs sugar to do EVERYTHING like walking up stairs, cutting an onion, waiting on line for coffee, cleaning your room, breathing, and everything else. Carbohydrates can also be thought of as ENERGY.

There are two types of carbohydrates. There are simple carbohydrates and complex carbohydrates. Simple carbohydrates spike your blood sugar up quickly for a short period of time. Complex carbohydrates spike your blood sugar gradually over a longer period of time. Simple carbohydrates come from foods like fruit, syrups, honey, and white potatoes.  Complex carbohydrates are your foods like whole grain oats, fibrous vegetables like broccoli, whole grain bread, whole grain pasta, green leafy vegetables, sweet potatoes, granola, quinoa, and brown rice.

Be aware that complex carbohydrates that become processed turn into white simple carbohydrates. These carbohydrates are usually white in color like white rice, white pasta, white bread, and quick oatmeal. If these processed carbohydrates are ingested, the effect is very similar to that of eating fruit, honey, and other simple carbohydrates.

When Should I Eat These Carbohydrates?

Simple carbohydrates should optimally be ingested right before and right after intense exercise or physical activity. The quick elevation in blood sugar levels will give your body a stream of fast, usable sugar to fuel your muscles. Ingesting simple carbs before a workout will also delay the time before your body taps into your reserve sugar stores called glycogen (stored glucose). 

Complex carbohydrates should be eaten more throughout the day, preferably in the morning. But if your fitness goal is fat loss, your carbohydrate servings should mostly come from your lower calorie, complex carbohydrates which are your fibrous and green leafy vegetables. 

Complex carbohydrates may also be optimally ingested a couple of hours before your workout and a couple of hours after your workout. Having complex carbs two hours before a workout will perfectly time the peak of blood sugar elevation right when your body needs it most. 

What is a Protein?

Proteins can be thought of as BUILDING BLOCKS. Our bodies need protein to make things like muscle, organs, saliva, hair, nails, skin, nerves, and brain cells. When you start engaging in intense exercise or physical activity, the importance of protein becomes critical! 

Protein foods come from chicken, beef, turkey, fish and other animals, greek yogurt, cheese, eggs, and milk, and protein supplements. The more protein you ingest, the more likely you'll build lean muscle. The more lean muscle we have on our bodies, the more efficient and easier it will be for your body to burn stubborn body fat.

When Should I Eat Protein?

Protein should be eaten throughout the day and should be present in every meal. Minimum daily protein requirements should be as close to your bodyweight as possible. When you start becoming more physically active or exercise intensely, your protein intake needs to be even higher!

Protein may be optimally ingested one hour before and within 30 minutes after intense workouts. Having protein before a workout will give your muscles the building blocks it needs to repair and remodel new muscle during exercise. It will also delay the time before your body starts tapping into the protein stores in your muscles for energy.

What is a Fat?

Fat is a key macronutrient, especially if your fitness goal is fat loss. Fats help support a lean body composition. Your body needs fat in order to create and balance key hormones that are known for burning fat and building muscle like testosterone, estrogen, and growth hormone. Fats can also support metabolism, improve insulin sensitivity, keep you feeling satisfied, strengthen your heart, and decrease inflammation. 

If your goal is fat loss, we advise a reduction of carbohydrates and eat foods that are higher in healthy fats. A body with balanced hormones, supported metabolism, satisfied pallet, less inflammation, and a strong heart is better designed to build lean muscle and burn body fat, wouldn't you agree?

Foods that have great fat content are your nuts, seeds, nut butters, eggs, olive oil, coconut oil, red palm oil, avocados, and even meats, especially salmon. 

When Should I Eat Fats?

You should eat more fats than carbohydrates if your goal is fat loss. Eating fatty foods with your protein will leave you more satisfied and promote a leaner body composition. Try to save your carbs for pre and post-workout or you can even dedicate a whole day to eating carbohydrates if the rest of the week was particularly low with them. Here is a link to our previous blog about healthy fats:

Eat to Promote Fat Loss!

So now that we know have a better understanding of these macronutrients, we should have a better idea of how to promote fat loss.

Save your simple carbohydrates for pre and post-workout and eat fibrous, green leafy vegetables with fats and protein throughout the rest of the day. The combination of fats and protein will keep your body designed for fat loss and give your muscles the building blocks they need to create new muscle. The more muscle we have on our body, the more body fat we will burn throughout the day. 

I hope you all enjoyed Lesson 1 of our educational series! If you haven't  subscribed to our YouTube channel, please do! Subscribing to our channel will give you access to our future videos. Subscribe by clicking here!

Follow us on Instagram @trainempyrean for exclusive behind the scenes photos and videos.

Thank you for your continued support! Talk soon!

Always Dedicated to Your Success,

Carl Grande and Justin Marrone

Eat Good Fats to Burn Bad Fats!

This Guy...

It is very normal to think that having more fat in your diet will make you fatter. I mean, I would think the same thing too, right?! If I'm trying to lose body fat, why would I eat more fat?

In a sense, yes, that is correct, but there are different types of fat. These fats will ultimately be determined to store as extra, unwanted fat or utilized for fat-burning energy. I will break down every type of fat and show you which kinds are the most important to incorporate into your daily diet.

Types of Healthy Fat

There are three different types of fat: Saturated, Monounsaturated, and Polyunsaturated Fat

Saturated fats are found in unprocessed animal fats and tropical oils like coconut, cacao, and palm.

Monounsaturated fats are found in Olive oil, avocados, peanuts & groundout, and tree nuts.

Polyunsaturated fats have two different types: omega-3 and omega-6. Omega-3 fats are found in flax and fish oils. Omega-6 fats are found in most seeds oils like canola, safflower, and sunflower.

So when you hear someone say "healthy fats", these are the fats they are referring to.

What is an "Unhealthy" Fat?

Unhealthy fats, like trans fat and hydrogenated fats, are fats that are produced in masses, created for the sole purpose to make food nonperishable or to have a very long "shelf-life".

This means that every time you see a food in the grocery store that is in a box or looks like it's meant to stay in that box for a long time, it most likely contains trans fat (I call it transformed fat). These also include most of the foods you would see in a mall food court.

Margarine is an example of a hydrogenated fat or a scientifically created fat to make liquid and perishable fat into solid, shelf-stable fat. Also, most cooking oils you see on a shelf in a grocery store have some "bad fat" just because it needs to stay on that shelf for as long as possible.

Why Should I Eat More "Healthy Fats"?

Hopefully so far I have dissected the fat topic enough, so you all have a better understanding between the good and bad fats.

So now lets talk about the benefits that come from the good fats, and why incorporating more of them in your daily diet will get you to burn more body fat faster than ever before!

We need adequate fat to support metabolism, signal cells to perform certain tasks, improve the health of various body tissues, increase immunity, regulate hormone production, and allow proper absorption of many nutrients such as vitamins A and D.

There is strong evidence that healthy fats improve cardiovascular function, burn visceral body fat (hard, sticky body fat), keep you feeling full in between meals, and even alleviate depression.

There is also average evidence that fats prevent certain cancers, preserves memory, increases longevity of eye health, reduces incidences of aggressive behavior, and alleviates symptoms of ADD/ADHD.

Five Fatty Foods You Should Start Eating Now!

Salmon Steaks: Having the skin still intact in this specific cut of the salmon increases the fat content of the fish. Salmon filets are definitely more protein-dense, but the steak cuts of salmon provide a much fattier serving.

Avocados: A very great snack that keeps you feeling full for hours! Add a dash of pepper, garlic salt, and onion powder (I even put hot sauce!) for a flavor explosion in every bite! Cut the avocado in half and save one half for later; a 2-for-1 snack idea! Tip: Lightly squeeze lemon juice on them to avoid browning.

Extra Virgin Coconut Oil: A very great oil for cooking, baking, and putting the "smooth" in smoothies! This oil has a very high cooking temperature, perfect for cooking in the pan for eggs and pancakes. You can use coconut oil for baked goods or add a tablespoon in your smoothies to supercharge it and create a smoother texture! It is also naturally solid and melts almost instantly when it is heated. This is definitely not your average messy vegetable oil.

Flax/Chia Seed: These superfoods have great fat content and even pack some muscle-building protein! Sprinkle some in your Greek Yogurt or add a tablespoon to your smoothies.

Almond Butter: Great fat content in this peanut butter ally. Stir in the liquid that sits at the top (that's the natural fat) until smooth. Add a tablespoon to your smoothies, drizzle some over some protein pancakes, or even add a little bit to some frozen yogurt (when deserved of course!).

If Your Goal is Fat Loss...

Incorporate more of these healthy fats in your daily diet immediately! A reduction in carbohydrates and an increase in healthy fats will get your body to burn unwanted body fat faster than cutting these nutrients out. You will feel fuller longer and have a lot more energy, but most importantly, you will look great too!

Always Dedicated to Your Success!

Carl Grande and Justin Marrone

If You Can See Yourself Fit, You'll Be Fit.

The Power of Mind Control

The mind is a very mysterious yet powerful force. It holds the thoughts behind all of the actions we commit to in life. Before we can do anything, it first has to be thought of. One of my favorite quotes that I live by is...

β€œWhatever you hold in your mind on a constant basis is exactly what you will experience in your life” - Anthony Robbins

This quote has held true to everything I have accomplished with my fitness and my journey as a fitness entrepreneur. Everyday, I visualize positive thoughts that haven't even happened yet. Everyday, I talk to myself to help me succeed in any task I'm trying to accomplish. You may think I’m some sort of escaped lunatic but the mind is a really powerful force when you learn to manipulate it in your favor. Once you understand that the body responds to what your sub-conscious believes, you can create magic every day.

"What Do You Want to Be When You Grow Up?"

When you were in grade school, a very common question that you were asked was β€œWhat do you want to be when you grow up?” Whatever your answer was to that question, whether if it was a nurse, firefighter, police officer, a chef, or a limo driver, you had to visualize yourself in that costume and see yourself doing whatever that version of you was doing.

If you wanted to become a doctor, you probably were really good or loved playing the game "Operation". If you wanted to be a chef, you probably had fake plastic food toys that you used to pretend to cook and eat! If you wanted to become a teacher, you probably had stuffed animals seated in chairs teaching them the ABC’s. For however long you planned on being that future version of yourself, it influenced everything that you did, right?!

Of course as we grow older, life experiences and maturity tend to change and alter our thoughts but still; whatever we planned on being, you've visualized it and it influenced everything that you did! 

The Sub-Conscious Mind Listens to What You Think

The sub-conscious mind doesn't know the difference between what is real or what is fake. This means that what ever thoughts you think of, positive or negative, your sub-conscious mind will believe them and command your body to follow those thoughts.

Here's an example of a negative thought. "I can't do a pushup."

ONCE that thought is registered by the sub-conscious mind, it will literally make your muscles limp, you may lose all sense of body positioning awareness, and find it to be the hardest thing in the world to do. Your mind needs to be fully connected with your muscles for optimal movement. That one negative thought will DESTROY every connection bridge to those working muscles. Long story short, if you say you can't do it, guess what, you never will.

Here's an example of a positive thought. "I can do a pushup."

Just by saying the phrase, you can probably already feel a difference. Your sub-conscious now believes that you really can because you told yourself that you can. Your muscles now properly engage, you have much more body position awareness, you become much more alert and attentive, you become focused, and most of all, no matter what, you will do that push up. Just because you told yourself that positive affirmation, your sub-conscious believed it, and in return you will. Also, nothing beats that huge boost of self-confidence, right?!

Now Lets Play Some Mind Games!

Now that we understand a little bit more about the powerful forces of the mind, lets manipulate it to get you fit! 

Step 1: Find a place where you can feel calm and relaxed. I'd recommend a quiet room in your house or outside where you can hear the natural sounds of nature, preferably without the sounds of cars driving or honking.

Step 2: Close your eyes and relax. Focus on breathing deep and calming your mind. You may put on some calm music in the background if it can make you more relaxed.

Step 3: Stimulate all senses as best as you can. Visualize yourself looking fit, lifting weights, looking lean and strong. Feel the heat radiating off that body and see sweat rolling down the skin. You can smell the intensity that you are giving off and you can feel that heart-pumping energy! The more vivid this vision looks, the more senses you can activate, and the more senses you can activate, the more your sub-conscious mind will believe it is reality.

*Some visions may not be clear at first because you have never done this before. A helpful tip to stimulate a clear vision of yourself is to look at an old picture of yourself of when you were once healthier and stare at it. Look at how your were feeling in the picture (hopefully happy!) and simulate that feeling. Having this picture to look at before your visualization exercise will leave an imprint as soon as you close your eyes and then from there you can stimulate all of those senses.

Step 4: Repeat this every day. At first, it is normal for negative thoughts to bounce around but those thoughts are not real. They're made up by your old self. Ignore them and newly create positive affirmations like "That butt looks incredible!", "Look how defined those arms look!", "That is a sexy stomach!" You can even visualize people you'd like to impress saying these affirmations to you! It's your visualization picture; have fun with it!

Step 5: This is an extra step but if you can do this it will make your mind fit much faster. Write a positive affirmation on a post-it note and put it somewhere where you can see it and read it everyday like inside the drawer of your work desk or your bathroom mirror. Once it becomes believable, it will consume you, and dictate everything that you do until you ultimately become that person!

I put my affirmation on my phone lock screen so every time I unlock my phone I see it and most likely I will always read it. The more I read it, the more my sub-conscious will believe that it is true. The affirmation I keep on the lock screen of my phone is...

  "I am the creator of a fitness brand that will solve America's obesity epidemic through science, faith, love, and belief."

If You Believe It, You Become It

Creating a strong mindset requires no weights or vegetables and it will take you further in your journey than anything else. It literally requires you, your mind, and your five senses! You can't beat that!

"Our brains become magnetized with the dominating thoughts which we hold in our minds, and, by means with which no man is familiar, these "magnets" attract us to the forces, the people, the circumstances of life which harmonize with the nature of our dominating thoughts." - Napoleon Hill