Empowered Personal Training

15/10/2025

James had a way of making the complicated easy!

25/09/2025

Last Saturday I was part of the Christchurch Road Relay Champs held in Burwood. Our amazing team came 2nd in Masters Women! Way to go team 😊

13/09/2025

Building muscle through weightlifting doesn’t happen overnight, but progress comes sooner than many people think. Research shows that training for just 30 minutes twice a week can lead to noticeable improvements in strength and muscle growth within 8–12 weeks. Early changes are often due to the body’s nervous system learning to use muscles more efficiently, while visible muscle size tends to appear later with consistent effort.

Muscle growth, called hypertrophy, happens when resistance training challenges the muscles, causing tiny tears in the fibers. During rest and recovery, the body repairs and strengthens those fibers, making them bigger and stronger over time. This means that nutrition, rest, and sleep are just as important as the workout itself. Protein is especially key because it provides the building blocks for repair.

Several factors affect how quickly people build muscle: age, sex, genetics, diet, training style, and experience level. Beginners usually see faster results, while progress may be slower for older adults—but strength training is still highly beneficial at any age.

For best results, experts recommend focusing on compound exercises (like squats, deadlifts, and push-ups), lifting weights that feel challenging, keeping rest breaks under two minutes, and above all, staying consistent. Progress comes from steady, sustainable effort over time.

11/09/2025

Leg day teaches you three things:
1 Stairs are too high
2 Pain is real
3 toilet seats are too low! 🤔

02/09/2025

Great article on the use and the why behind the popular supplement Creatine

If you're vaguely interested in better sleep, faster workout recovery, or a more stable mood, you've probably come across the fitness world’s new poster child: creatine.

Full story ⬇️

16/08/2025

100% agree! It’s not about what’s a “good” food or a “bad” food it’s a mindset change into what foods make you feel better and provide more nutrients.

23/07/2025

Except me - I’ll push you! 😂
I’ll push you to 1 more rep, I’ll push you to 1 more Kg
You can do more than you think.

12/07/2025

Your heart doesn't work alone. In your legs, there's another one... and it's called the soleus. This deep, silent, and often forgotten muscle also beats for you. Not with electrical impulses, but with movement.

Every time you walk, climb stairs, or stand on your tiptoes, the soleus is activated. And when it does, it performs a heroic task: it pushes venous blood from your legs back to your heart, defying gravity. That's why it's called the "second heart".

Where does this discreet hero live? It's in the back of your leg, hidden beneath the gastrocnemius (calf muscle). It's not explosive or fast. It's resistant. Firm. Loyal. It's made to sustain you... without applause.

Why is it so important? Because when you activate it:
- Improves circulation
- Prevents blood clots and venous stasis
- Reduces leg swelling
- Protects your cardiovascular health

And the best part: it works even when you're standing still.

What can you do for it? Give it movement. If you spend many hours sitting or standing:
- Walk for a few minutes
- Lift your heels repeatedly
- Flex your ankles
- Make circles with your feet

Small gestures. Big results. Give rhythm to your soleus... and your heart will thank you.

27/06/2025

Dr Stacey Simms talking about the benefits of women taking Creatine.

Check out EmpowerU🫵’s video.

26/06/2025

I have been watching this race (not consistently) since last Saturday when it all began. The determination and grit that these runners showed over the last 5 1/2 days plus was unbelievable. Congratulations to Phil Gore (Australian) who took out the win with an impressive 119 yards and a new World Record and to Sam Harvey (NZ) for the assist.

NEW WORLD RECORD

117 YARDS

Both Phil Gore and Sam Harvey set a new WORLD RECORD. Through stubborn determination, they ran through our coldest night yet. They are currently out on Loop 118, and have 2 more loops before the Day Course begins.

25/06/2025

Absolutely!!!!

904.3K likes, 4352 comments. “Vicky Pattison really emotionally opens up about the way women are viewing themselves ❤️‍🩹”

23/06/2025

I can’t stress enough the importance of incorporating strength work aswell as cardio for strong bones and muscles. This is what will allow you to live a long, healthy and independent life!