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The Running Company

At Emperor Fitness we know how crucial it is to own a good pair of shoes to train in. Time and time again we’ve observed recurring niggles, aches and pains in people that wear generic footwear, rather than something appropriate for their foot and ankle.
I’d personally love to wear “minimal” training shoes everytime I train, but I know that with my body I need a more stable and supportive shoe to run longer distances without pain.

If, like millions of others, you have any sort of irregularity with your foot, ankle, knee, hips or lower back, you need to be training in a shoe that is specifically designed to support you, a alleviate undue pain and stress on your joints, ligaments and muscles.
Training is pointless if you’re only slowly degrading your body to point where you won’t be able to run, jump, squat or even walk without discomfort.

Our friends at The Running Company will take the time to observe the tread of your foot and prescribe you a shoe that will give you the support you’ll need to train safely and effectively.
Check out their website and pop in to have a chat, they are an awesome team that are super passionate about what they do.

http://www.therunningcompany.com.au/

Help Us Raise Money and Awareness for LIVIN

Mental illness is something very close to us at Emperor Fitness and we really want to do something to help out and we need your help too.
We have teamed up with the charity LIVIN who are doing incredible work breaking down the stigma that surrounds mental health in Australia.
Over the month of April, Dave and myself will endeavour to deadlift an accumulated total of 100 tonnes of weight. To make it more challenging we are putting the restriction on it that we can’t count any lifts under 160kg. This is going to be a hard month of training but something we are really wanting to achieve.
We NEED your support in the form of donations for LIVIN so they can continue doing their wonderful work.
All donations can be given a receipt for tax purposes. No donation too small and certainly not too large.
Inbox us for details on how to donate.
Visit livin.org.au for more information on this hugely important initiative.

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Meal Tip of the Week: Spinach and Tomato Omelette

With all the constant talk in the media about super foods, it gets confusing to figure out what foods actually are that good. There’s one that stands to us as the ultimate food source. Eggs. They are packed full of goodness containing a long list of vitamins and minerals. They are high in protein and are also a great source of omega 3′s which protect against heart disease and autoimmune disorders.
There’s many ways to cook eggs but one of our favourites is in a very simple omelette with spinach and tomato.

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Ingredients
- 2 large eggs
- 1/4 cup of finely chopped baby spinach
- 1/4 cup of diced tomatoes
- 1 Table spoon of water
- 1 Table spoon of butter
- Salt and pepper

- Put 2 eggs, water, and salt and pepper into a mixing bowl and lightly whisk until well combined.

- Using a non stick pan melt the butter on a medium heat until sizzling.

- Pour the eggs into the hot pan and tilt until the mixture covers the base. Using a spatula gently lift and stir the mixture until the base starts to set (the top should remain slightly runny).

- Once the base is golden, add the spinach and tomato with a pinch more salt and fold half the omelette over the other. Allow to cook for another 45 seconds or so then gently serve onto a plate.

The preparation time for this meal is about 5 minutes and cooking time about 3 minutes so it makes for a perfect hit of nutrients to start your day or any other meal you choose. Enjoy.

Why Girls Need To Lift

The words “I don’t want to lift weights because I don’t want to look like a body builder” are spoken far too often by females at training sessions everywhere.
To put it bluntly, this isn’t going to happen.
Being a female you are naturally short on the muscle building hormone, testosterone. The small amount that females produce makes it very hard to pack on muscle mass the way your male counterparts do.
Now you have this knowledge and assurance, you should be lifting weights no matter what your goal is. The benefits of resistance training run far and wide for females.

- Increased muscle mass promotes fat burning through a higher metabolic rate.

- You’ll increase your bone density lowering the risk of osteoperosis.

- Most importantly you’ll feel better about yourself.

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Don’t go lifting only light weights either, there’s absolutely no reason you can’t work up to lifting heavy loads on a gradual level of progression.
Aim for 10-12 reps with the last few being a real battle. Once that becomes easy, it’s time to increase the weight.
So here are the rules.
You want to lose weight? LIFT WEIGHTS!
You want more energy? LIFT WEIGHTS!
You want to be healthier? LIFT WEIGHTS!

If you need any advice or a personalised resistance program, head to our contact page and we’ll be more than happy to help out.

How to Squat

A lot of basic movements are not as “basic” as they may seem. A lot of bread and butter exercises that we regularly have our clients perform at Emperor Fitness group classes require a strict adherence to technique, which is precisely why we don’t like to rush through our workouts in a traditional CrossFit style. Many exercises that you see being done for speed are more effective when done a touch slower, with more focus on engagement of the target muscle groups as well as controlled and consistent engagement of areas like the core and scapula to protect your body and maintain your posture.
Today we want to talk about the Squat, one of the most important exercises (second only after the deadlift) and also one of the most difficult to perform safely and effectively.

Squats are one exercise that is still often performed incorrectly, even by trainers and athletes. It’s a simple movement at face value, but there is a host of technique points to keep in mind when performing a safe and effective squat.

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If you are using a barbell you have a choice of positioning the bar higher on the upper-back, at the base of the neck. This is the position favoured by bodybuilders because having the bar further away from the apex of the movement creates a slightly greater range of motion, which places the muscle fibres under tension for longer.
A weightlifter/powerlifter would usually opt for the lower bar position, sitting it on the upper back, using the posterior deltoids as a cradle. This position, while difficult to adjust to at first, grants you the potential for far more strength and power and, as we know, the more weight you can lift with good from and in great volume, the greater the response from the body. The low bar position requires a certain level of mobility too, which must be earned.

Hand placement is usually subjective, with some lifters opting to place their hands at the very ends of the bar. However, for core and posterior chain stability, placing your hands closer to your body helps you lock in your upper back, creating a more solid torso.

Foot placement is also dependant on your body type, your goal and any injury or immobility to you may have. For maximum range of motion, placing your feet just outside shoulder width, with your toes angled only very slightly outward will allow for maximum range. Placing your feet wider with the toes pointed out on a greater angle, also known as a Sumo stance, will place greater emphasis on the hamstrings and gluteals but will limit the range of motion, which can be more ideal for powerlifters.

When you begin the movement, whether you have a barbell on your back, or are holding a barbell, kettle bell or medball at the front you must stand with your hips locked and straight, chest high and eyes looking forward.
If you have barbell on your back, as in a traditional squat, force your elbows forward to raise your chest. If you are attempting a heavy weight, take a huge breath in, expand your ribcage and hold the breath.
Squeeze your core in as tight as you can.
As soon as you stick your butt out to unlock the hips you must begin your descent. Imagine you are moving to sit on a very low chair, sticking your butt out and placing a lot of weight on the heel of the foot. This will ensure your knees don’t travel too far forward over your toes and place undue pressure on the knees. Keeping your chest high and shoulders pinned back as you descend will ensure that your spine stays straight, and doesn’t round.

Descend until your hip has passed the heigh of your knees, keeping your head up, elbows forward and midsection locked in as tight as possible. Then apply force from the heel, up through your hamstrings and into your glutes and push upward. As you push up, apply force through your upper back, shoulders and arms too – remember the squat is a whole body movement, not just a leg exercise.
As you ascend force your knees outward slightly, this will help engage your glutes.

As you reach the top of the movement force your hips forward and lock them, squeezing your hamstrings and butt as tight as you can.

Be sure to not let the weight shift onto the toes, and when you push up avoid favouring the front of the foot. On top of knee stress this will also radically shift your weight forward, completely sabotaging the concentric part of the movement, and puts you at risk of losing balance completely.

Never let your eyes drop – if you look down, your head will soon follow and your shoulders after that. You must performing as squat like you are being held up by a puppeteer.

Mastering the squat is one of the most important things you can do, whether your goals are to lose weight, build muscle or just improve your strength and athletic ability. Mastering the mind-muscle connection during a squat will make it much easier to do on other movements and once you are truly engaging and isolating your target muscle groups during these compound movements your training and your physique will improve by leaps and bounds.

If it’s your first time squatting, start with little to no weight and perform the reps very slowly and in high volume. If you are an experienced exerciser, apply these points to your current squat and observe the improvement in the connection and engagement you have with you entire body.

For more information of training, nutrition and all things fitness, visit out homepage!

ARTICLES

Clean Eating – Is It Really Improving Your Life?

If there’s one thing I’m tired of reading about in the fitness and health industry, it’s the term “clean eating.”

It’s getting thrown around in every Facebook post or blog by educated people, and people who have no idea what they’re talking about.

‘Eat clean, train mean’ is the war cry of many a personal trainer or fitness fanatic.

In my opinion, the whole clean eating fad is a recipe that creates eating disorders.

Labelling food types as good or bad puts so much stress on people and makes them feel guilty if they happen to eat some of these so called “bad” things. It completely removes the idea of balance and perspective.

Food should be looked at as something to love not fear.

There are foods you should eat a lot of (fresh fruit, vegetables, meat, whole grains) and foods you eat a little bit of if you want to (chocolate, chips etc).

If you want to eat a chocolate biscuit everyday, eat one. If you die tomorrow, I’m pretty sure you’re not going to regret that Tim Tam, unless of course choking on it is the cause of death.

Put food into perspective. If you eat a packet of biscuits everyday, you’re health will suffer, but if you eat one, it will make no difference.

I think as trainers we have a responsibility to create not just physically healthy humans, but also contribute to them becoming mentally healthy too. This can’t be done when the world is making them feel guilty about wanting to indulge in a bit of food.

2015 AWARD FOR MOST DEDICATED MEMBER – CHRIS LEES

We’ve handed out 5 awards this past week to a few members that we feel deserve some serious recognition.

Chris Lees has taken home the award for Most Dedicated Member.

Anyone that trains at our CBD location knows how insanely dedicated to his training Chris is. He attends almost every session we run in the CBD, often doing two sessions a day.
Not only that, but he catches a train in the wee hours of the morning from the Central Coast, in the freezing cold, just so he can attend the morning Bootcamps.

To top it off, not only does he attend every class, but he absolutely smashes each and every session, working himself into the ground time after time, never skipping a rep, never taking a shortcut. If he’s given a harder or more advanced option on a drill or an exercise, he takes it. Every time. He just loves to train hard.

Chris has also attended every Obstacle Race event that the Emperor Team has done, always at the front of the pack, even running the last Spartan Race TWICE just so he could do it again when our team showed up.
Chris (along with the beast Tom Trathen) is the fittest and hardest working member we have ever had, and we can’t imagine his efforts ever being topped. He has caught many 4am trains and sweated buckets to earn this award.

Well done Chris. Thank you for being a part of our family for so long and giving us so much!

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Lifting For Charity – The April ‘Livin’ Deadlift Challenge

Session one of our April Livin deadlift challenge is in the bag and we hit over 11500kg of the 100,000kg goal. We started with 6 sets of 6 reps on 160kg’s. It was far from easy but we love the challenge.

We are also happy to announce our great friend and mentor Joey Sheather will also be doing the challenge with us and be aiming for his own goal of 50 tonnes.
If anyone else out there would like to add a deadlift challenge for themselves and raise money to help the wonderful Livin charity bring awareness to mental illness, please contact us and we’ll get it happening.

We’re also working on getting a direct donation link set up but in the mean time, if you’d like to donate please message us.

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The Running Company

At Emperor Fitness we know how crucial it is to own a good pair of shoes to train in. Time and time again we’ve observed recurring niggles, aches and pains in people that wear generic footwear, rather than something appropriate for their foot and ankle.
I’d personally love to wear “minimal” training shoes everytime I train, but I know that with my body I need a more stable and supportive shoe to run longer distances without pain.

If, like millions of others, you have any sort of irregularity with your foot, ankle, knee, hips or lower back, you need to be training in a shoe that is specifically designed to support you, a alleviate undue pain and stress on your joints, ligaments and muscles.
Training is pointless if you’re only slowly degrading your body to point where you won’t be able to run, jump, squat or even walk without discomfort.

Our friends at The Running Company will take the time to observe the tread of your foot and prescribe you a shoe that will give you the support you’ll need to train safely and effectively.
Check out their website and pop in to have a chat, they are an awesome team that are super passionate about what they do.

http://www.therunningcompany.com.au/