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Classes

Gentle Yoga
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Gentle Yoga
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Body Flow

Gentle Yoga ZUMBA into everyday life, individuals may achieve long term benefits, while experiencing an absolute blast in one exhilarating hour of caloric burning, heart racing, muscle pumping, body energizing movements meant to engage and captivate for life!!!

Are You Ready? ZUMBA Fitness

Classes BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts, and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for- fast!!

BODYPUMP by Les Mills

Body Flow

BODYFLOW is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breating, concentration and a carefully structured series of stretches, moves, and poses to music, create a holistic workout that brings the body into a state of harmony and balance.

Gentle Yoga CARDIO CHALLENGE is the energizing step workout that makes you feel liberated and alive. Using a height-adjusted step and simple movements on, over and around the step you get huge motivation from sing-a-long music and approachable instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body.

Ashtanga RPM™ is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within sweat and burn to reach your endorphin high.

RPM by Les Mills

Ansura EMPIRE BURN: Do you want to lose weight, inches, and body fat? While, increasing cardio fitness and lean muscle!! Challenge yourself mentally and physically? This class is the ultimate challenge designed for EVERYBODY!!!!!!!!!!!!!!

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Upcoming Events

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Nutrition Boot Camp

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Nutrition Boot Camp

Nutrition Bootcamp begins Sunday Jan 15th

Nutriton Bootcamp is designed for anyone that wants sure results...it is a 6 week program designed to help you achieve your health and dietary goals!The class program only cost 45$ a mere steal for the information and guidance that will be provided to you from our expert consultants and physical trainers!For more information please click this link (Contact for Nutrition Bootcamp)and ask to speak to a representative that can give your more information about our nutrition bootcamp!We also post results on our Facebook Fan Pageto congradulate all of the hard work our participants put into this program!!!

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Event 02 Event 02 ~ 29.05.2010tempor arcu ac urna. Fusce congue eleifend mi. Pellentesque metus sem, elementum eu, rhoncus sed, gravida sit amet, nulla. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean condimentum, odio quis pharetra dignissim, diam nisl dignissim diam, eu interdum magna erat sit amet felis. Etiam non felis at urna tempus luctus. In ullamcorper nisl congue elit. In convallis nibh vitae justo. Quisque ac lectus vitae sem consequat sagittis. Donec turpis nisi, feugiat sollicitudin, fermentum vitae, volutpat sed, ligula.Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Fusce tempor arcu ac urna. Fusce congue eleifend mi. Pellentesque metus sem, elementum eu, rhoncus sed, gravida sit amet, nulla. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean condimentum, odio quis pharetra dignissim, diam nisl dignissim diam, eu interdum magna erat sit amet felis. Etiam non felis at urna tempus luctus. In ullamcorper nisl congue elit. In convallis nibh vitae justo. Quisque ac lectus vitae sem consequat sagittis. Donec turpis nisi, feugiat sollicitudin, fermentum vitae, volutpat sed, ligula.Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Fusce tempor arcu ac urna. Fusce congue eleifend mi. Pellentesque metus sem, elementum eu, rhoncus sed, gravida sit amet, nulla. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean condimentum, odio quis pharetra dignissim, diam nisl dignissim diam, eu interdum magna erat sit amet felis. Etiam non felis at urna tempus luctus. In ullamcorper nisl congue elit. In convallis nibh vitae justo. Quisque ac lectus vitae sem consequat sagittis. Donec turpis nisi, feugiat sollicitudin, fermentum vitae, volutpat sed, ligula.Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Fusce tempor arcu ac urna. Fusce congue eleifend mi. Pellentesque metus sem, elementum eu, rhoncus sed, gravida sit amet, nulla. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean condimentum, odio quis pharetra dignissim, diam nisl dignissim diam, eu interdum magna erat sit amet felis. Etiam non felis at urna tempus luctus. In ullamcorper nisl congue elit. In convallis nibh vitae justo. Quisque ac lectus vitae sem consequat sagittis. Donec turpis nisi, feugiat sollicitudin, fermentum vitae, volutpat sed, ligula.

Event 03 Event 02 ~ 06.06.2010tempor arcu ac urna. Fusce congue eleifend mi. Pellentesque metus sem, elementum eu, rhoncus sed, gravida sit amet, nulla. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean condimentum, odio quis pharetra dignissim, diam nisl dignissim diam, eu interdum magna erat sit amet felis. Etiam non felis at urna tempus luctus. In ullamcorper nisl congue elit. In convallis nibh vitae justo. Quisque ac lectus vitae sem consequat sagittis. Donec turpis nisi, feugiat sollicitudin, fermentum vitae, volutpat sed, ligula.Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Fusce tempor arcu ac urna. Fusce congue eleifend mi. Pellentesque metus sem, elementum eu, rhoncus sed, gravida sit amet, nulla. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean condimentum, odio quis pharetra dignissim, diam nisl dignissim diam, eu interdum magna erat sit amet felis. Etiam non felis at urna tempus luctus. In ullamcorper nisl congue elit. In convallis nibh vitae justo. Quisque ac lectus vitae sem consequat sagittis. Donec turpis nisi, feugiat sollicitudin, fermentum vitae, volutpat sed, ligula.Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Fusce tempor arcu ac urna. Fusce congue eleifend mi. Pellentesque metus sem, elementum eu, rhoncus sed, gravida sit amet, nulla. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean condimentum, odio quis pharetra dignissim, diam nisl dignissim diam, eu interdum magna erat sit amet felis. Etiam non felis at urna tempus luctus. In ullamcorper nisl congue elit. In convallis nibh vitae justo. Quisque ac lectus vitae sem consequat sagittis. Donec turpis nisi, feugiat sollicitudin, fermentum vitae, volutpat sed, ligula.Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Fusce tempor arcu ac urna. Fusce congue eleifend mi. Pellentesque metus sem, elementum eu, rhoncus sed, gravida sit amet, nulla. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean condimentum, odio quis pharetra dignissim, diam nisl dignissim diam, eu interdum magna erat sit amet felis. Etiam non felis at urna tempus luctus. In ullamcorper nisl congue elit. In convallis nibh vitae justo. Quisque ac lectus vitae sem consequat sagittis. Donec turpis nisi, feugiat sollicitudin, fermentum vitae, volutpat sed, ligula.

Hints and Tips

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Good and Bad Fats
Women Should Know
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Good and Bad Fats Eating Good Fats to Lose Bad Fat and Stay HealthyJuly 11, 2011 | Filed under: Health & Fitness,Lifestyle | Posted by: MadisonWeeklyNewsPhil "Superman" JohnsonSo the question is can I lose body fat and weight by eating fats? Yes! The fats I’m talking about are good fats that your body actually needs.You may wonder that hearing the word “fat” is a bad thing but to the contrary it is actually great for your body to help you lose weight! Your body uses fat to lubricate your joints, and it helps produce natural anabolic hormones.Good fats are used for energy and it facilitates protein synthesis. A diet is complete and healthy with proper fat intake. Every gram of fats contain 9 calories.It has been said by health enthusiast and some doctors that you should eat 0.4 grams of fat per pound of bodyweight per day. Getting enough calories, fats, protein, and carbohydrates per day is essential to weight loss and staying healthy.You make a typical breakfast consisting of nonfat cereal, with nonfat milk, banana slices, orange juice, and a coffee with milk and sugar. You think that type of breakfast will help you lose weight. No it will not! If fact, you gain weight! You feel starved by lunch time and you feel fatigued from the sugar you just consumed. You have not consumed any fats in your breakfast.Many people are trying to avoid fat in their diet trying to lose weight and stay healthy. Many are trying to stay away from fat for good. Yet research has shown that we indeed need fat to lose weight.We need fat for disease prevention and to feel better.Let’s face it, foods with bad fats taste good. Fat provides food products with a certain taste that appeals to mostly everyone. It satisfies people and the food taste great. Without fat in foods it taste lousy and needs something extra added to it to improve the flavor.Fats around steaks and pork chops actually taste good. Most food manufacturers remove fat from a produce to be able to market it as “low fat”, and then add an excess of sugar and refined flour , which in turn trigger the over secretion of our fat storage hormone insulin. This leads to fatigue, cravings, excess weight gain, high blood pressure, and in severe situations can lead to the development of type II diabetes.Too much saturated fat or and trans fat is bad for your body, but the essential fatty acids are actually essential for optimum physical, mental, and emotional health.Trans fatty acids have been known to raise artery clogging LDL (bad Cholesterol and cause breast cancer. I will now list all the good fats. Monounsaturated fats are considered good fats. It lowers the total cholesterol and LDL cholesterol which are the bad cholesterols. Monounsaturated fats increases HDL cholesterol which are the good cholesterols. Peanuts, walnuts, almonds, pistachios, avocado, canola and olive oil are high in monounsaturated fats and research has found that it helps in weight loss especially body fat.Polyunsaturated fats are also considered the good fats as well. It lowers the total cholesterols and LDL cholesterols. Seafood like salmon and fish oil, corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 2 fatty acids are also good.Here is a list of the bad fats. Any saturated fats raise total blood cholesterol as well as LDL cholesterol which are the bad cholesterol. Saturated fats are in red meats, dairy, eggs and seafood. Plant type foods like coconut oil, palm oil, and palm kernel oil are high in saturated fats.Trans fats (trans fatty acids) are usually found in commercially packaged foods and fried foods like French fries and some fast food chains such as McDonalds, Hardees, and others.Other bad foods are packaged popcorn, vegetable shortening and hard stick margarine. Avoid cooking oils high in saturated fats and trans fat like coconut oil, palm oil, and vegetable shortening.The cooking oils to use if you have to cook in oils should be ones that are low in saturated fats and high in monounsaturated and polyunsaturated fats like canola oil, flax seed oil, and olive oil.Another good tip is avoiding packaged foods that are high in trans fats. It is a good idea to always read the labels and look for trans fat free alternatives.Saturated fats are in animal products so use a lower fat version of dairy products such as 1% milk products or skim milk instead of whole milk. When cooking red meats cut the fats from it and get use to eating the leaner and fat free portion.All this can help you lose weight and stay healthier in your quest for fitness superiority. Along with exercising with weights and doing cardiovascular exercises on a consistent basis along with a good and balanced diet will make your fitness goals more attainable. Eat good fats, avoid bad fats, exercise, eat well by eating the right amounts of carbs, protein, and calories and stay fit for life!Phillip Johnson is a Madison Weekly columnist and Certified Personal Trainer working at Empire Fitness on Hwy 72 in Madison. He works with clients of every age and fitness level. For a free consultation call Phillip at (951) 970-7635

Women Should Know What Women Need to Know About Weight Training and Dieting1) Will weight training make you bulky? 2) Will carbs make you gain fat? 3) What about 3 square meals a day? Discover the answers to the top 5 questions women need answered to start a fat loss program off right! Top 5 Questions Women Need Answered To Start A Fat Loss Program Off Right! Article Summary: * Weight training is very positive for women as it significantly reduces the risk of osteoporosis.* It is important to have a slow digesting source of protein before bed.* Many women have a hard time understanding that less food does not lead to less fat. 1. Will Weight Training Make Me Look Bulky? Weight training is simply the only way to achieve the toned look most ladies want. The one thing I hear constantly is ladies saying "Well I don't want to get too big or bulky". Ladies, we simply do not naturally have enough testosterone in our bodies to become bulky. If you happen to generate more muscle mass than you want, stick to lighter weight and higher repetitions. At this point I have personally achieved good size to my arms and must therefore stop lifting heavy weights. In order to maintain the current size I have lowered the amount of weight I lift and increased the number of repetitions I perform. At one point I was bicep curling 25 lb dumbbells for 10-12 repetitions. Now I bicep curl no more than 15 lb dumbbells for up to 25 repetitions. I have also added more sets. On the other hand I still lack width to my back so I still go heavy on back days. I also feel obligated as a Latina to have a high and rounded behind so I still use heavy weight when working my glutes. Aside from creating an ideal physique, weight training is very positive for women as it significantly reduces the risk of osteoporosis. In fact, weight-bearing exercises are the only exercises that enhance bone growth and stop bone loss. 2. Won't Carbs Make Me Fat? Nope, not true, we certainly need carbs to lose fat as well. Without the energy from carbohydrates you simple cannot burn the calories necessary to lose fat. It is all about nutrient timing. For the most part, you should stick to complex carbohydrates which you can find in foods such as oatmeal, whole wheat bread and brown rice. Try to keep most of your complex carbohydrate calories within the earlier part of your day and taper them off as the day goes on. You can however have a small amount of simple carbs immediately after your workout along with a good source of fast digesting protein such as a protein powder. These fast digesting carbs will aid in the absorption of protein into the muscles. The reason for this is that after rigorous exercise your body is devoid of all glucose. If you only have protein after your workout your liver will turn a percentage of the protein into glucose thus causing minimal muscle tissue absorption. Personally I like to have my protein shake and a slice of raisin bread, which provides 14 grams of fast digesting carbs along with pacifying my sweet tooth. For The Most Part, You Should Stick To Complex Carbohydrates Which You Can Find In Foods Such As Oatmeal, Whole Wheat Bread And Brown Rice 3. Do I Have To Stop Eating At A Certain Time In The Evening? Nope! Actually your body needs protein before bed. Think about it, while you sleep your body is without food for approximately eight hours. During these hours your body can resort to becoming catabolic. In other words, your body will begin to eat muscle tissue thinking you are going into starvation mode. This is why it is important to have a slow digesting source of protein before bed. A chicken breast or some lean fish is perfect. If you prefer a shake, you can have a scoop of Casein protein, which is a slow digesting form of protein powder. 4. What Exercises Must I Do To Get Rid Of This Certain Spot? Unfortunately there is no such thing as spot reduction. It just so happens that you hold more fat in certain areas than in others. When you lose body fat you lose it equally throughout your body, and since you hold more fat in certain areas, those areas are the last to lose the fat. For example, I don't see the last of my fat come off my legs until the last minute before my competitions. So no matter how many sit-ups you do, it will not get rid of the love handles. Getting rid of fat takes a combination of cardio and diet. The weight training will be handy when you finally do lose the fat. Remember that after losing fat, your skin will be flabby, as it has been stretched a bit. Having muscle tissue in place of the fat will keep skin looking tight and will give you a curvier look. Stick skinny and flabby isn't as nice as curvy and toned. Weight training is also important as the more muscle tissue your body carries, the more calories it must burn on a regular basis in order to maintain the muscle tissue. The key is simply having the perfect recipe made up of diet, cardio, and weight training. Without one of the ingredients the finished product is just not as good. The Key To Fat Loss Is Simply Having The Perfect Recipe Made Up Of Diet, Cardio, And Weight Training 5. What Should I Have For Breakfast Lunch And Dinner? You shouldn't be having breakfast, lunch and dinner! You should actually be having about six meals a day. The only reason we typically eat three meals a day is due to the industrial revolution. If we were eating six times a day work would never get done! Unfortunately our bodies suffer greatly due to this change. Originally humans were hunters and gatherers eating throughout the day. It is necessary to eat every three hours in order to keep your body from thinking it is not going to get food anytime soon and going into starvation mode. The human body is intelligent and is programmed to store whatever it can if it believes a time of starvation is possible. Think of your body as a car with a small gas tank. You can only fill the tank so much, if you try and fill it past that point, the gas will spill out. But since the tank is so small, you must refill the tank frequently. In the same way, if you ingest more than the necessary calories in one meal, the calories will spill over and be stored as fat. So in order to teach your body that it is not going into starvation mode and can freely burn the ingested calories you must eat small portions approximately every three hours. This is the definition of speeding up your metabolism. Conclusion: Women sometimes have a hard time understanding that lifting weights is important when trying to achieve an ideal physique. Now you know that you can't get too big, we just physically aren't capable so don't be scared to hit the weights. Besides looking good, lifting weights will increase bone density thus decreasing the risk of osteoporosis related fractures considerably. You now know to allow carbohydrates in your diet, as they are necessary for fat loss and protein synthesis. You don't have to stop eating at a certain time! Chow down proteins at night for muscle maintenance! Again many women have a hard time understanding that less food does not lead to less fat. Never be hungry again, eat every three hours to continue burning that fuel. Remember that there is no such thing as spot reduction, so just keep chipping away at that rock and you will eventually achieve your masterpiece. Include all the ingredients to the recipe and you will surely succeed. Though it is truly a challenge, do not become discouraged and give up. Stick to your plan of action and the benefits you reap will be more than worth it.

Blank Drinking Water is Important and so is the ContainerJune 19, 2011 | Filed under: Lifestyle | Posted by: MadisonWeeklyNewsBefore, during, and after exercising people need to drink plenty of water to stay hydrated, especially in warm weather.By Phillip Johnson, CPTMadison WeeklyBefore, during, and after exercising people need to drink plenty of water to stay hydrated, especially in warm weather.The standard is 8-12 glasses a day for the average people who are not athletes. Of course, elite athletes have to consume more water because of the amount of stress and activity they put their bodies through. There is a simple formula I use for the amount of water your body needs on a daily basis. I learned this method from years of reading and talking to fitness enthusiast all over the World. I also asked many doctors, and they agree with me. I take my weight of 260 pounds and divide it in half which equals 130.I need 130 ounces of water per day for my bodyweight. That amount might be too much for some people because it makes one have to go to the bathroom so much. It that is case, I then divide the 130 ounces in half to 65 ounces which equals about 8 glasses of water measuring 8 ounces. That would be the least I would drink. If that does not work, then stick with the 8-12 glasses of water per day.Why should drink enough water on a daily basis? One good reason is it has been medically found that you can reduce the chance of colon cancer by 45%, reduce the chance of bladder cancer by 50%, and ultimately reduce the chance of breast cancer. Drinking enough water can help your digestive system. It can help you to digest food properly. Water can help cure stomach acid problems. Dehydration is a major cause of most headaches, so drinking enough water can help prevent some headaches from occurring.Water can help lower the risk of heart attacks. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study than those who drank less than 2 glasses. Water is good for flushing out toxins and waste products from the body. Drinking enough water will help you lose weight. It replaces high calorie sodas and juices, and has zero calories! Water suppresses your appetite, thus helping you not to eat too much. Water has no fat, carbs, sugar, or calories.Not enough water will dehydrate you and cause you to lose your energy, cause fatigue, muscle weakness, dizziness, and other symptoms. Drinking enough water can make your skin better. It has been known that drinking plenty water can cause your skin to glow in time. It has good effects on your skin. As I stated in my last article on working out in the heat, drinking enough water before, during, and after exercise can help with your exercise regimen. Water helps to keep you hydrated so you are able to complete your workout.Water is important, but so is the container it is in. Many buy bottled water which is good, but the bottle is only good for one use. If the bottled water is exposed too much to the sun, it is no longer any good. The chemical in the plastic bottles leaches into the water. In other words, it leaks into the water. Be careful not to drop the bottle either. Make sure the chemicals do not leach into the water. If you taste plastic then get another bottle. If you carry your water in another container make sure it is safe and will not leach chemicals into the water.Many people carry their water in plastic containers or bottles. I’m sure you have seen all the colorful containers people carry their water in. They are usually called reusable water bottles. They are cheap and sold almost everywhere. The bottles are very convenient and can be carried anywhere you go. Many have them in the gyms.At the bottom of the bottle check for the triangle shaped recycling symbol to determine if it is safe and leach proof. A #2 HDPE (high density polyethylene), or a #4 LDPE (low density polyethylene), or a #5 PP (polypropylene) is safe and should be used to carry your water in. The bottled water sold in stores that most people buy is usually #1, and is recommended for one time use only. It is not safe to refill it with more water. I once worked with someone who kept refilling their #1 bottle with water. When I examined it I saw green fungus around the top of the bottle. He did not even notice the build up of fungus on the bottle. The very colorful hard plastic lexan bottles made with polycarbonate plastics and identified by the #7, may leach BPA (bisphenol A). Bisphenol A is a xenoestrogen. It is a known endocrine disruptor, meaning it disturbs the hormonal messaging in our bodies. Synthetic xenoestrogens are linked to breast cancer and uterine cancer in women, and decreased testosterone levels in men. They are devastating to young children and babies. BPA has also been found to cause type 2 diabetes and insulin resistance. Plastic bottles used by babies and plastic drinking cups are also made with plastics containing Bisphenol A. Use glass bottles to keep your babies from being exposed to Bisphenol A.In conclusion, drink plenty of water but be careful not to overdue it. There are some negatives to drinking way too much water also. Drink the 8-12 glasses of water or go with my formula according to your weight. I would still highly recommend you check with your physician, especially if you have a medical condition. Make sure your container or plastic bottle does not leach chemicals into your water. Drink bottled water only once from that bottle. Do not refill your bottle. Drink water often when you are working out and stay fit for life.Phillip Johnson is a Madison Weekly columnist and Certified Personal Trainer working at Empire Fitness on Hwy 72 in Madison. He works with clients of every age and fitness level. For a free consultation call Phillip at (951) 970-7635.

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Soy and Whey
Work Out
Myths

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3 Day Trail

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Come in and Join us this week and Receive discounts on your new membership at Empire Fitness. But before you become a full blown member take this 3 Day Pass and Come to our Gym!!If you decide you like our facilities, then pass the word on and receive even more discounts on your membership when you refer a friend!!!"Let us Help you Build Your Empire of Fitness!"

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Nutrition Bootcamp begins Sunday Jan 15thRed MailEmail to get on the list! or Come By the Front Desk
January's CalendarBlackStainsDate MarkClick to PrintPhone Number: 256-890-9500 Address: 7696 HWY 72 W #110 Huntsville AL 35757Powered by: dashcruztechnology©Empire Fitness 2012Breast Cancer Awareness PageIntro VideoWeekly Diet PlanAbout UsTerms of UseFranchising InfoContact PageNBCEmpire TVHints and TipsEmployment Opportunities 2Group Fitness InstructorsPrivacy PolicyMonthly Aerobic Calendar