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UEF Coaching

Upstate Empire Fitness began as an online training/nutrition company in 2012. In 2018 the company opened a commercial size gym.

This page is dedicated to useful content and the progress of online and in-person clients.

08/02/2022

another client from - Sarah has made the gym part of her routine and its paying dividends!

Client:
Coach:

For coaching: 📧 Team@UpstateEmpireFit.com

08/02/2022

A testament that lifting heavy and eating right will deliver results you didn’t think possible! We couldn’t be more proud of this client/coach duo!

Coach:

For coaching: 📧 Team@UpstateEmpireFit.com

08/02/2022

Repost from
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My friend and client Nate has been dominating this fat loss phase. Strength is still on the rise as we decrease body fat. I couldn’t be happier about this progress in such a short time. Thanks for executing the plan to a tee, Nate!

12/07/2021

Can you target fat loss?

Do you want to lost fat from a certain area on your body? Spot reduction is often a topic of conversation between coaches and clients. A large body of research determines that this approach is inconclusive. While some research may find results of spot reduction, the approach is not realistic.

Do you want the most effective results? Start here:

1. Develop and adhere to an exercise program for 8-12 weeks
2. Develop and adhere to a nutritional program that supports fat loss and minimal lean tissue loss
3. Learn to enjoy your body in ALL phases of the journey.
4. Prioritize sleep
5. Minimize stress
6. Stay hydrated
7. Improve time management skills

For coaching: 📧 Team@UpstateEmpireFit.com

21/05/2021

Huge shout out to client and her coach for this comparison in such a short time while leading busy lives!

Megan is our newest coach at Upstate Empire Fitness and a mother of 4 children under 8 years old. With Ashley’s busy work schedule it was clear that they were going to be a good fit! Success occurs with willingness and the ability to manage your time!

Looking to join our team? Email Team@UpstateEmpireFit.com

07/04/2021

Had to shout out this member of our gym fam!
Crushed her bikini competition!
On April 3rd at the Steve Stone Metropolitan Championship in Teaneck, NJ she took:
🏆1st in Open class C
⭐️ 3rd in Masters 35+ and 40+
⭐️2nd in Novice in class C
Beyond proud of all of your hard work and dedication! Here’s to many more to come!!

23/03/2021

Are you eating “healthy” but not seeing results?

Healthy is a multifaceted word, it cannot be generalized and it is very dependent on your goals and current health situation.

For example, if weight loss is your goal some of the “clean” choices you have been making may not provide a caloric difference at all.

If you look at the nutrition facts of some “clean” foods you will find that they too could be loaded with calories.

A perfect example is olive oil. Here is the macronutrient breakdown for a serving of olive oil
119 calories per 13.5g (about 1/3 of a shot)
P: 0g C:0g F: 14g

I’m not advising you to avoid olive oil because there are numerous health benefits to having it in your diet, however if you are strictly looking to lose weight and you are subbing your previously added ranch dressing (30g = 145 calories [P:0.3g C:2g F:15g]) on your salad for olive oil you probably aren’t making a huge caloric difference.. you may be even adding calories.

Instead of categorizing foods as “good” and “bad” or “healthy” and “unhealthy” let’s take a step back and look at our choices as a whole and find the best ways to reach our goals.

For more assistance and professional guidance to reach your goals email team@upstateempirefit.com and let’s get started!

15/03/2021

Excellence is a habit! Another week to get after those healthy goals!! You’ve got this!

04/03/2021

Welcome Megan - to our team of personal trainers!

Megan is a long time client of Upstate Empire Fitness, is a bikini pro, ACE certified personal trainer, she has her BA in elementary Education and her Masters in Literacy. On top of that she is a wife and Mother OF 4 wonderful children.

If you’re looking for a trainer with the ultimate time management skills, Look no further. We are so incredibly pleased to have you on our team to offer your services and bring such realistic life experience to our members. Welcome, Meg!!

28/02/2021

Repost from
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Just wanted to show what a typical bulk vs stage lean comparison looks like.

This is not the typical “before & after” photo. Rather a glimpse of what a natural bodybuilder looks like during the peak of their bulk or “investment season”.

After giving context to bulking vs cutting on episode 22 of our podcasts, we all realized that most people have a strong desire to cut despite lacking muscularity. Perhaps it is what we are being force fed on social media that drives these desires. Taking the more controlled approach will provide many benefits towards maximizing your potential for muscle growth and finding and Avenue that is sustainable long term.

Im not against cutting, especially if it is affecting health markers. The take home point was consistent across all coaches and that was to be patient.

27/02/2021

Repost from
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Here is what 5 weeks out looks like on

If you ask anyone who trains at the same time they’ll all tell you that this girl is the hardest working in the room. I can’t wait to see what she brings to her first show of the season. 😎 🚀🚀🚀🚀

25/02/2021

NEW PODCAST 🎙 Should I cut or bulk?
Check out the whole thing today!!
Link in Bio!

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