Blog | Empire Defense & Fitness

Muay Thai near Albany RSS Feed




  • NEXT LEVEL, SUPER EXCITED

    Always the best for our EMPIRE family. We just STEPPED UP our cleaning protocols to the next LEVEL. Our new ELECTROSTATIC FULL COVERAGE SPRAYER
    allows us to be even more effective and efficient. ROCK ON ....

    Read more
  • The Right Diet For You

    The Right Diet For You

    Researching The Right Diet For You
    If you were to Google “diet tips,” do you have any idea how many results you would get? Millions—billions even. And each topic may have conflicting advice. One might tell you low-carb is the best diet to follow—while another site says it will ruin your performance. Or how one will tell you fat is evil—while another will tell you exactly why you need to eat MORE fat. No wonder why people are confused! But…there is one key takeaway you do need to know: Dieting is 80% of the battle. You simply can't “out exercise a bad diet”. The better your diet is, the more success you’re going to ....

    Read more
  • Re-opening Safety Protocols and Procedures

    In this video, we walk through and explain the procedures we are taking during our re-opening.
    Safety has ALWAYS been our #1 priority, do not hesitate to ask any questions, we are here to help everyone!




    ....

    Read more
  • Exercise of the Month

    Exercise of the Month

    Each month, I am going to highlight one exercise—or a group of exercises---that I think will benefit you in your quest to become leaner, stronger, and fitter. It may target a particular section of your body (think butt, hips, abs, etc.), and are all designed to get that area tighter…toner…and stronger. This month, I am going to highlight a combination exercise that targets your ENTIRE body—all in one motion. It’s called the Squat Thruster (or the squat into dumbbell press)—and it’s a killer for your butt, shoulders, and core. Actually…it’s more of a full body exercise than anything else. If you’re looking to ....

    Read more
  • What I EAT for BREAKFAST

    What I EAT for BREAKFAST

    Breakfast according to the experts—is the most important meal of the day. It “breaks” your fast from the night before… And can get your metabolism blazing first thing. But: It’s not always the easiest meal to prepare—especially if you hit the snooze button too many times—or there’s a traffic jam in the bathroom. Or you may be like me, and not have much of an appetite first thing in the morning. Well guess what? You’re not alone. There are so many people who struggle with eating breakfast… …and it could be preventing them from achieving what they want from their diet plans. If you ....

    Read more
  • Delicious HEALTHY Blueberry Muffin Recipe

    Delicious HEALTHY Blueberry Muffin Recipe

    I found this muffin recipe that will be a crowd pleaser this past weekend. It’s packed full of fiber…loaded with protein…and contains all the nutrients you need to fuel your morning. And…it tastes amazingly delicious.
    So…pop these in the oven, this weekend and you will have a healthy breakfast for the upcoming week : Healthy, Protein-Packed Blueberry Muffins
    Ingredients:
    1 whole egg 1 C. egg whites 1 C. natural, no-sugar added applesauce 1 C. quick oats ½ scoop vanilla protein powder 2 to 3 tsp. cinnamon Directions:
    1. Preheat oven to 350 degrees 2. Combine egg, egg whites, applesauce, quick ....

    Read more
  • You are Never Too Old....Getting Stronger At Any Age

    You are Never Too Old....Getting Stronger At Any Age

    Getting Stronger At Any Age
    If you want to get stronger… Be more physically fit… Have a faster metabolism… And protect your bones and joints as you get older… Then you need to have an appropriate strength training program in place. Strength training is good for everyone. It’s a great way to get stronger, look better, and have more energy—in only a few short sessions each week (20 to 30 minutes tops). The basis of strength training is this:
    You gradually overload your muscles—with weights, bands, dumbbells, or even your own body weight—to get some sort of a change. It gradually puts stress on your ....

    Read more
  • Need Help with your Fitness GOALS, No problem, check this out

    Need Help with your Fitness GOALS, No problem, check this out

    Congratulations…you’ve made the decision to start exercising to improve your health.
    But how do you get started? This is a common question I receive from prospective clients—or those who are completely new to exercise. The best advice I can give is this:
    You need to set goals you want to accomplish—then set a plan to reach those goals. Easier said than done, I know. But once you have defined your goals, you can then set a plan to reach your goals. And the best way to develop your goals is by developing S.M.A.R.T goals. Smart simply means:’ S
    pecific M
    easurable A
    ttainable R
    ealistic T
    imely ....

    Read more
  •  How Adele Was Able To Lose 40 Pounds

    How Adele Was Able To Lose 40 Pounds

    If you didn’t know, Adele lost a significant amount of weight—about 40 pounds. She looks amazing, in case you haven’t seen her. Just because she’s famous, doesn’t mean she didn’t struggle to lose weight—just like you and me. She struggled…her weight fluctuated…and I am sure, at some points, she was ready to give up. But she didn’t—and now she’s 40 pounds lighter and looks stunning. This is just how important nutrition is. She followed a strict nutrition plan and was able to drop the weight. It wasn’t easy by any means. But, once she dialed in her nutrition, she was able to lose the weight. You ....

    Read more
  • The Nutrition Basics You Need To Build Your Ideal Body

    The Nutrition Basics You Need To Build Your Ideal Body

    Before you can start building your ideal body, you need to first change your diet. There is a saying: “Abs are made in the kitchen.”
    It’s one of the truest statements ever. If your nutrition isn’t on point, then everything you do from here on out could be pointless. Here are few ways to maximize your nutrition for better overall results: 1. Eat Frequently Throughout the Day This is going to be a little more controversial—but it works. Some fad type of diets may recommend more (or even less) than this, but it may not be sustainable. Eating more frequently throughout the day could lead to better blood sugar control, and could have some really ....

    Read more


Take On The Best Martial Arts Training In Albany

Request information

Request Information Now!