Blog | Empire Defense & Fitness

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Friendship....and so much more

We hear from our members everyday that EMPIRE
is the best part of their day. They can't wait to DE-STRESS
, get a quick & Fun workout in that they LOVE and look forward to. More than the self defense, more than the exercise, more than the grind, this is what it's about. The camaraderie. The people and relationships and bonds... they last forever. It's a place you go where everybody knows your name, and care about you and your progress. Just ask anyone....there is an EMPIRE difference
Cheers.....(Remember that show, yes I am dating myself). BUT it applies at EMPIRE we do care and all you have to do if take a chance and see how we are DIFFERENT than
the ....
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Safety Tips for Adults

As the Capital Region's Top Self-Defense Expert, I Want To Share The 3 Biggest Mistakes People Make During Halloween Parties… (Also -- at the end of this post -- there’s a “KILLER”Halloween Deal for you!! Read to the end!!) Halloween: You won't have FUN... if you DON'T stay SAFE!
By not making these mistakes, you can avoid some really bad situations... MISTAKE #1: GOING ALONE!
You don't want to be alone if something goes wrong -- so team up with a friend you can count on. You should have their back and they have yours. Your job: Get them home safe! Their job: Get YOU home safe! MISTAKE #2: STAY TOGETHER!
Since PREVENTION is the ....
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GUILT FREE Halloween

🔥 📢 🎃 HALLOWEEN CANDY CHALLENGE! 🎃 📢 🧟‍♀️ 🧟‍♀️ Don’t be a victim of the scariest Halloween trick of all... the SUGAR COMA! 🚫 Just say no to being a CANDY ZOMBIE! I’m challenging you this week to RESIST sickly sweet Halloween candy. 🙈 🙉 🙊 It is packed with sugars, high fructose corn syrup, artificial ingredients and who-knows-what chemicals – all of which add up to a big BOO for your body! By saying “no” to sugar, you also are saying no to fatigue, mood swings, cravings, blood sugar swings, stomach issues, headaches, and more … …. And you’re saying YES to ....
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GET NINJA FIT....and its so much FUN

Ever seen one of those ninja warrior tv shows?
I know our whole family loves them too.....and the best part is that I get to train alongside my son, it's just amazing. OK, I know what you are thinking, there is no FREAKING way I can do that.......well dare I say it, you are wrong. WHOA, hold on Before you go NO WAY dude.... READ ON....
We make it fun and if you are like many of our other ADULT members, they were BORED out of their mind at the GLOBO-GYM or just didn't know what to do. So back to being a NINJA (I know it sounds KOOL) What if you could do that too?

NOW dont take my word for it listen to Greg, who is a young 59 and going ....
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We make your Fitness Goal Setting Quick and Easy

Are you STUCK........BORED with the GYM
. So were most of our members. We will help you set fitness goals and make a plan to reach them, its easier than you think and can be a FUN and exciting process, as our PROGRAMS aren't BORING and they are a BLAST. Just ask any of our current members, they are less stressed, toned, losing weight and so much more. You write down your goals and make every intention of COMMITTING to them. But remember... ...you don't have to create the perfect plan to start getting fit. You can start right here. Right now. The best way to start working on your fitness goals is to START. Think of one thing that you can do to support your health ....
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Fitness Success Tip

Need a little INSPIRATION on a rainy Wednesday.....Hey we all need some motivation to stay on track at time. We have helped many Capital Region people just like you, get fit, get toned and lose weight while having fun. The SECRET is.......PERSEVERANCE. I know, I know....you already know that, but my QUESTION is WHY aren't you sticking with a workout and most people tell us they were bored at THE GYM or just didn't know what to do and lacked a support system to help them along the way. "We can do anything we want to as long as we stick to it long enough." --Helen Keller
The SECRET is finding a program you LOVE and can easily stick with, thats the EMPIRE difference. As our classes are a ....
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Fitness made FUN, right here in Albany NY

Are you BORED with the GYM.
....we have members just like you that had given up on working out and their personal fitness. Then they tried out one of our classes and they found a program they LOVE and will stick with. How would you like to SMASH some hand targets and KNOCK that STRESS out of your life. We have several classes that will help you with that an so much more. Are you concerned with your personal safety and looking for a SELF DEFENSE class, NO WORRIES we have you covered there as well, it's called KRAV MAGA. And you don't have to be in shape to get started. You just have to START, it really is that simple and easy. What makes us different is that we have a supportive community ....
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Super Easy NUTRITION TOOL

We get lots of requests for help with Nutrition. Here is a simple tool to help you get started. Use this to track your food for a few days.....BE HONEST, its the only way we can help. Secondly it will also make you aware of all the little things that add up, that sometimes we dont think about. SUPER IMPORTANT, mark your water consumption on the bottom......now JUST DO IT. Many of our members that have lost 24 pounds and up to 83 pounds, have started with this. And then we worked out a Nutrition plan for them and BOOM, just awesome results. And YES we even had some fun foods in there on the weekends.......It really is that simple. ....
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Join Us For The Best Muay Thai In Albany!

Welcome To Our New Website! We’re Proud To Serve Albany with Muay Thai!
At Empire Defense & Fitness, we are working hard to go above and beyond for every person who walks through our doors. And you could be next! We are offering Albany a hands-on approach to Muay Thai. And you don’t need any prior experience to succeed! Come visit us at Empire Defense & Fitness and see for yourself what makes us the best Muay Thai facility in town. Just fill out the "Request Information" form on the side of the page and stop in for a visit today! And don't forget to click below to visit us on our social media pages!! ....
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Ninja Warrior Video Testimonial

And guess what? We are dedicated to maintaining a safe, supportive environment where people of all skill levels can thrive

Ninja Warrior Video Testimonial

And guess what? We are dedicated to maintaining a safe, supportive environment where people of all skill levels can thrive

Ninja Warrior Video Testimonial

And guess what? We are dedicated to maintaining a safe, supportive environment where people of all skill levels can thrive

Request Information Now!