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EMP BLOG

Mar 9, 2022
1 min

We all start somewhere

We all start somewhere We all start somewhere Seeing that girl back squat her bodyweight!! Seeing that guy deadlift 200kg!! I understand it can seem very daunting intimidating and way out of reach for someone who hasn't stepped foot into a gym yet or has only played around with bodyweight exercises etc. Second guessing themselves, hesitant of walking into the same gym as these people. But the thing is these people were once that person. The difference is rather than continui

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luke preston

Feb 21, 2022
2 min

Stop using these oils!!

Stop using these oils!! Low carb, high carb, low fat, high fat, keto, vegan, carnivore Regardless of the camp you are in, the one thing you should be avoiding when it comes to your nutrition is : Seed/Vegetable oils!! These are toxic to the body in many ways. Oils such as: Vegetable oil Canola oil Corn oil Cottonseed oil Grapeseed oil Rice bran oil Safflower oil Soy oil Sunflower oil These oils contain poly unsaturated fats which are fats that are very un stable in the body l

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luke preston

Jan 10, 2022
2 min

Best way to build muscle

How should you train to increase muscle ? Gaining lean muscle should be something we all endure to do. Muscle has been shown to be very protective of metabolic diseases and help with longevity. (And NO girls you will not get bulky) Lifting weights has just as many benefits as it does for men, if not more due to pregnancy and what that does to your body. Now there are many ways we can build muscle, but what are the basics we should be sticking to for initial and continual hype

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luke preston

Jan 6, 2022
2 min

2021 at EMP

Well where do i start!!! Another year of this pandemic, dealing with everything it has to throw at us. Going into 2021 after a short lockdown over the Christmas period here on the Northern beaches, i was pumped to hopefully finally get some momentum with EMP and some normality with life. Well that was quickly knocked out of myself and Mel. Here at EMP the year started off slow , but things started to pick up for us heading into the months of march/April. We were gaining some

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luke preston

Nov 14, 2021
2 min

Foods that help you sleep

We all know the benefits of sleep. The most anabolic thing we can do to promote longevity and thriving healthy bodies, plus it's free. But what about the foods we are eating , can they help us sleep better? Well 100% they can. Sticking away from processed foods of course is the first thing we should focus on, but there are certain foods that can help with ensuring we get a good night of zzzzzzz. So let's break down these foods and why they can help: 1- Cherries In particular

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luke preston

Oct 31, 2021
2 min

Macronutrients

Macronutrients A lot of the time I hear people talk about counting calories and ‘dieting’, bulking, cutting, building - everyone seems to skip a very important part. Understanding macronutrients and what they actually do, and understanding the role that they play. You can go ahead and cut out all the different food groups you like but I can guarantee you will want all the things you have just removed. You can go keto…..for a while before that gets hard Low carb, high protein,

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luke preston

Sep 26, 2021
1 min

3 ways to manage stress

3 Ways to manage your stress: Stress, we all have it and at the current point in time it seems to be the most prevalent emotion. Here’s something you may not know. The fastest way to mitigate your stress and feeling of overwhelm is to do something KIND. Kindness is the opposite of stress therefore each emotion cannot be felt at the same time. Like happiness and anger - you can’t feel both at once. So when you’re feeling stressed, go and do something kind for someone else or y

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luke preston

Aug 30, 2021
2 min

Benefits of strength training part 1

BENEFIT 1 Increased Fat Burning Performing resistance based exercises a few times a week through a structured a progressive approach we increase our chances of building lean muscle mass. With increasing our lean muscle mass, we burn more calories at rest along with calories being burnt for a longer duration after strength training opposed to a traditional cardio session. This with the right nutrition approach dramatically increases our chances of burning more stored body fat.

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luke preston

Aug 17, 2021
2 min

Are you lacking Vitamin D?

Vitamin D... When you think of vitamin d you think of the sun, right? Well naturally the sun is how we get vitamin D. But the issue is most of us don't get enough sun to get adequate amounts of vitamin D each day. Did you know that about 1 billion people have low vitamin D levels?? This is huge and is something we should all be aware of and regularly have tested when we do our bloods. What are the benefits of Vitamin D? - Helps strengthen your bones as promotes better calcium

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luke preston

Jun 8, 2021
2 min

Coffee or no coffee?

MMMM..... coffee!! For a lot of us coffee is an absolute staple every day. BUT have you ever asked yourself if that caffeine hit is doing you more harm than good? There's no doubting coffee beans have been shown to have health benefits due to their high anti oxidant amounts, with anti oxidants being protective against oxidative stress. To ensure we remain healthy and free of diseases and cancers reducing our oxidative stress is very important. But other than the anti oxidant

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luke preston

Jun 1, 2021
2 min

The importance of our gut-part 2!!

If you haven't read part 1 of the gut blog, make sure to do so. We left off with the importance of our gut microbiome and some of the symptoms we experience when our gut microbiome is off. A little case study. As I sit here writing this I am currently in the process of fixing my gut. I have always been a pretty healthy guy always training, eating healthy 80% of the time, but with that I certainly have exposed myself to toxins over the year mainly being from sports supplements

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luke preston

Jun 1, 2021
2 min

The importance of our gut- part1!!

The gut!! Such a complex topic we were still to this day learning more and more about. But from what we already do know, is that our gut microbiome plays a huge role in our overall health. It is our second brain, with our longest cranial nerve the Vagus nerve running from our abdomen to our brain. This nerve is responsible for the regulation of internal organ functions such as heart rate, respiratory rate, digestion & certain reflex actions such as coughing, sneezing swallowi

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luke preston

Apr 27, 2021
1 min

How much water do you need?

Water! We all know we have to stay hydrated but what does that actually look like ? Are you actually drinking enough for your body to function? On average we underestimate our bodies needs by 20-30% for hydration intake. As a basic rule of thumb for any individual before training and accounting for sweat loss 33ml per kilo is what you should be drinking as a minimum to allow your body to perform its basic functions. If I am 68kg then 68 x 33 = 2,244 (2.2ltrs) for me on a dail

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luke preston

Apr 19, 2021
2 min

How do i stay motivated?

How do I stay motivated? Short answer - I don't (and that's someone in the Personal Training industry) Longer answer - I stay dedicated to NEVER feel as lost, anxious, and mentally ruined as I was a number of years ago. I made a promise to myself that I never wanted to feel that way again. So I haven't. We have days just like everyone else in the world, I've cried with frustration, exhaustion, I hadn't improved or seen progress instantly - there was NO motivation there. Yet t

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luke preston

Apr 15, 2021
1 min

Our 10 Fat loss tips !!

Check out our EMP Show podcast episode on our 10 top fat loss tips below: Podcast | EMP Performance (teamempperformance.com) You can also download our free Fat loss tips ebook here: EMP Ebooks | EMP Performance (teamempperformance.com) #teamemp

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luke preston

Dec 1, 2020
1 min

What's your definition of fitness?

Everyone's definition of fitness and what it means to be fit should and will be different. When a person steps into the gym and embarks on their journey they should compare themselves on the goals they have set but more importantly how far they have come.in achieving them. A man who can run 5km but wants to be a powerlifter, a man with an amazing 6 pack but wants powerlifter, a girl who has a small waist but still thinks they're overweight. In many people's eyes they would lo

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luke preston

Nov 24, 2020
1 min

Do you eat enough?

Do you eat enough? Do you eat enough...PROTEIN?? After years of working with clients, one of the most common trends I have seen with their nutrition is a lack of consistent feedings of protein throughout the day. For me protein is king!! It's thermogenic, helps with aiding recovery, full of amino acids to help build lean muscle (organ for longevity) but when it comes to fat loss, protein plays a critical role due to it being a very satieting food source leading to less over c

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luke preston

Nov 16, 2020
1 min

New thoughts on potential!

New thoughts on potential Potential is something I've always been fascinated by. How does someone know what they are truly capable of? Is there a limit of what someone can achieve, or is the ceiling sky high? Or is your potential pre determined? Over the years my thoughts on potential have changed. When I was younger I used to think the word potential was a compliment. something a person was going to grow into, something that was just going to happen without any thought or ac

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luke preston

Nov 9, 2020
2 min

Build..Burn...Eat more!!

Build...Burn...Eat more!! Sounds great right... I mean who doesn't want to eat more. I certainly do. What I mean by this, is the more lean muscle we can build, the more calories we will need each day to maintain that muscle therefore meaning we will need to eat more food, nutrient dense food that is :)!! Obviously this just doesn't happen after 1 months worth of training. It takes time, consistency and a well structured training approach. Now obviously you need to know your g

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luke preston

Nov 2, 2020
2 min

5 reasons you failed to get your goal!!

5 reasons you failed to get your goal!! 1. You simply weren't patient enough, so often when we set big goals we forget the process of how long it takes to achieve great things. we forget the process of re wiring beliefs, habits and rituals that either push us towards them or put us further away. I always tend to want to push people to over achieve than under, have a 12 week target? give yourself 16 weeks and commit daily non negotiables than even with busiest schedule you can

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