Empire Training and Nutrition

Client Spotlight: Bo’s Journey to Pain-Free Progress

I’ve highlighted Bo before, but he definitely deserves another shoutout. We’ve been talking back and forth online for years, and while I’ve tried to steer him in the right direction, he hadn’t fully committed—until recently, when he finally put his trust in me as his coach. Trust is a huge part of the client-coach relationship, and sometimes, as coaches, we have to earn that trust over time.

Bo’s goals were simple: break through his weight loss plateau and improve his overall mental health. However, he also faced some tough challenges, including injuries from his military service—loss of cartilage in his knees, sciatica, and lingering shoulder issues. Years of adapting and training around these injuries had created even more negative adaptations.

Fast forward to today—after just 4 months of working together, Bo isn’t just training better, he’s training pain-free.Something he once thought wasn’t possible. No more knee pain during leg days, and his sciatica has improved so much he barely mentions it anymore.

Beyond the physical improvements, we’ve also increased his daily caloric intake by 35%, incorporating more carbs and even a weekly free meal of his choice. And guess what? His body composition has improved, and so has his relationship with food.

I couldn’t be more proud of Bo and his commitment to the process. I’m truly grateful he trusted us to guide him through this part of his journey.

Ready to start your own transformation? Join us at Empire Built and discover personalized programs tailored to your needs. Let’s achieve your goals together! 💪

Good morning everyone. Let's start this week off on the right foot!!!

Have you ever noticed how so many people love breakfast foods—pancakes, eggs, bacon, toast—but often skip breakfast as a meal altogether?

What do you think? Why is breakfast the most loved but most skipped meal of the day? Let’s hear your thoughts!

Attention: App Invites Sent!

If you’ve submitted your intake form on the website, check your email—we sent out all app invites last night! Once you accept the invite, we’ll hit the ground running.

Here’s the plan:

The goal is to have everyone uploaded into the app with all the necessary information by the 1st, so we can start strong.
We’ll get your macros set up ASAP.
You’ll also receive food lists and other tools to help you prepare—whether it’s grocery shopping or meal planning.
📢 Action Step: Read your welcome email carefully. Progress pictures need to be taken a specific way for them to count, so make sure you follow the directions we’ve provided.

For anyone still thinking about signing up, the cutoff is tomorrow at 11:59 PM. Don’t wait—this is your chance to take control of your goals and start 2025 on the right foot.

🔥 Let’s get started! Drop a comment if you’re ready to crush it, or DM us with any questions.

‼️New Year, New Goals, Same Gym Rules‼️

Alright, the new year is here, and that means the gyms are about to get packed with a bunch of newbies. Before you roll your eyes or start complaining about someone taking too long on the machine, remember this: we all had to start somewhere.

My starting point? 275 lbs, no clue what I was doing, and feeling like a total fish out of water. So when you see someone struggling, hogging a machine, or just looking lost, cut them some slack. Maybe even lend a hand. Let’s be the reason someone sticks with it—not the reason they quit.

Now, for my newcomers, here’s some gym wisdom to help you out:

1️⃣ Rerack your weights. Seriously. If you can lift it, you can put it back.
2️⃣ Phone calls don’t belong on the gym floor. Take it outside, or better yet, put your phone on do-not-disturb and focus on your session.
3️⃣ Step back from the rack. If you’re curling, take a few steps away so others can grab their weights. It’s not your dumbbell rack.
4️⃣ Ask to work in. Someone on the machine you want? Just ask to share. You might learn something, and it keeps the flow going.
5️⃣ Stop slamming weights. You’re not in the finals for “World’s Loudest Lifter.” Be respectful—gym equipment isn’t cheap, and repairs take forever.

Pro Tip: You didn’t gain weight in a week, and it’s not coming off in six. Keep showing up, set realistic goals, and focus on progress, not perfection.

And if you’re serious about crushing your goals but don’t have time or money for a trainer, I’ve got you covered. My online program includes:

✅ A custom training plan with progressions
✅ Nutrition guidance tailored to you
✅ A more accurate food log than MyFitnessPal
✅ A training log to track your lifts
✅ Cardio and supplementation plans

Sound good? Let’s get to work. DM me or hit the link in my bio to get started. One on one and online slots are available.

I'm putting up another blog post today. I'm going to attempt to do one every Sunday. Topics will include my life experiences, healthy recipes, fitness tips, and breaking fitness myths.

https://www.empirebuilt.org/post/breaker-of-chains-pt-2-the-holidays

🚨 Challenge Update: Welcome Letters Sent! 🚨

As we gear up for the “Pump Up Your Resolution” 8-Week Challenge, we’re excited to let you know that the welcome letters and next steps are officially rolling out! If you’ve submitted your intake form through our website, check your email—it’s time to get started!

To those still on the fence about joining, let me ask you:

❓ Are you ready to prioritize your health in 2025?
❓ Do you want to kick off the new year with the tools you need to crush it in the gym?
❓ Are you tired of spinning your wheels and not seeing the results you deserve?

If you answered YES to any (or all!) of these, this challenge is made for YOU.

This is your chance to build momentum, learn strategies that actually work, and set yourself up for success in 2025. Don’t wait—there’s still time to join us and make a change that lasts.

💥 To everyone who’s already signed up: I can’t wait to see you crush your goals. Let’s make 2025 your strongest year yet!

👉 Sign up now at empirebuilt.org and let’s make it happen together. 🔥

‼️ALERT BIGGER PRIZE PACK‼️

We’ve officially hit the numbers, so it’s time to sweeten the pot! Not only will you get expert guidance, but now you’ve got a shot at almost tripling your return. The deadline to sign up is December 31st at midnight, and we’ll send out everything you need the next day.

‼️8-Week New Year’s Challenge‼️

Starting January 3rd, 2025, this challenge is your ticket to getting back on track—or taking things to the next level. Whether you’re starting fresh or ready to level up, this is for YOU.

Here’s what you get:
✅ Custom macros tailored to your goals, plus an approved food, drink, and sauce list to keep things simple.
✅ A food log system to track your meals effortlessly (like MyFitnessPal but better).
✅ A workout log to keep tabs on your progress.
✅ 10 training programs with demo videos for every exercise—whether you prefer full-body, bodyweight, or body-part-specific training, we’ve got you covered.
✅ A structured cardio plan to pair with your workouts.
✅ Weekly progress updates to keep you on track and motivated.
✅ Access to our exclusive content vault with fresh workouts, recipes, and tips added weekly.
✅ Non-contact format—everything’s done remotely.

💵 Entry is only $125—a small investment in the best version of YOU.

🏆 Prizes: Win a free month of one-on-one online coaching and $100 for the top male and female participants. That’s a $350 return on your $125 investment! That’s almost triple your return.

This isn’t a quick fix—it’s about building a rock-solid foundation to crush your goals in 2025. Let’s start the year strong and unstoppable.

👉 Sign up now at empirebuilt.org or message us to lock in your spot.

No more waiting. No more excuses. The time is NOW. Let’s make it happen together. 🔥

Let’s Talk Ground Beef: Choose Wisely for the New Year

With the New Year fast approaching, can we all agree to stop buying 80/20 ground beef? Come on, man—it’s 19g of protein and 23g of fat per serving. I hate speaking in absolutes, so I won’t say it doesn’t belong in anyone’s diet, but for about 99.1% of you, switching it out for 93/7 (or even 90/10) would do wonders for your goals.

Here’s why: For a meat to qualify as a protein source, I’d want the protein-to-fat ratio to be at least 2:1. With 80/20 beef, it’s nowhere close. To hit 20g of protein, you’re also consuming 25g of fat, which adds a whopping 225 extra calories to your meal.

To put this into perspective, I eat about 40-50g of fat a day on a training day. A single serving of 80/20 beef would take up over half of my daily fat intake. Yikes.

I’ve had to break this down for a few new clients lately, but it’s such a common topic that I wanted to make a post about it. Remember: the meat might be cheaper now, but those doctor visits and medications later? They’ll more than offset the cost. Think of this as an investment in your health—because that’s exactly what it is.

Make smarter choices, fuel your body better, and set yourself up for success in 2024.

So far, we’ve had a great turnout for the challenge! The prize is one free month of full online one-on-one coaching, but if we can get 4 more people, I’ll add $100 to the prize pot for both male and female categories.

I’d love to sweeten the pot for you all, so if you could share this post and spread the word to your friends, that would be amazing. Maybe you even know someone who could join as an accountability partner!

Below, I’m posting the judging criteria to ensure everyone knows this is being judged fairly.
To keep the playing field even, this challenge is not open to my current one-on-one coaching clients. It’s non-contact, except for progress updates.

Let’s keep the momentum going and make this the best challenge yet!

‼️ 8-Week New Year’s Challenge ‼️

Starting January 6th, we’re launching an 8-week challenge designed to help you get back into the swing of things. Whether you’ve been out of the game for a while or you’re looking to level up, this challenge is for YOU.

What’s included:
✅ Custom macros tailored to your goals, plus an approved food, drink, and sauce list to make staying on track easier.�
✅ A food log system (similar to MyFitnessPal) to track your meals with ease.�
✅ A workout log to measure progress and stay organized.�
✅ 10 training programs to choose from, featuring demo videos for every exercise. Whether you’re into full-body, bodyweight, or body-part-specific training, we’ve got you covered!�
✅ A structured cardio regimen to complement your workouts.�
✅ Weekly progress updates with motivation and tips to keep you moving forward.�
✅ Access to our exclusive vault filled with fresh content like workout tips, recipes, and more uploaded weekly.

The results speak for themselves:
Our last challenge winner lost 20 lbs, dropped 8% body fat, and shed inches off her waist in just 8 weeks. If she can do it, so can you!

💵 Entry is just $125—a small investment in a stronger, healthier YOU.

This isn’t about quick fixes. It’s about setting a solid foundation to build on for the rest of the year. Let’s kick off 2025 feeling unstoppable!

👉 Sign up now at empirebuilt.org or shoot us a message to secure your spot.
No more waiting. No more "I'll start tomorrow." Your time is NOW. Let’s do this together. 🔥

https://www.empirebuilt.org/post/the-ultimate-protein-blueberry-muffin-and-donut-recipe-for-the-busy-family

Who doesn't love a healthy meal prep breakfast option!! Whats everyone's go to for breakfast today?