FIT Strength & Conditioning Albany

Come join the Capital Region's #1 group strength & conditioning program. We specialize in helping busy men & women look, feel, and perform their best!

FIT Strength & Conditioning is the area's premier group fitness training program with (3) location in the Capital Region. We offer group strength & conditioning classes, nutrition coaching, and one-on-one personal training. We get it. Fitness isn’t always fun. Gyms can be intimidating, you're busy as hell, and training hard can seem daunting. That’s why FIT Strength & Conditioning is about making fitness as enjoyable & doable as possible. We work with all kinds of people looking to get “healthy and hot” (including many who’ve never belonged to a gym). We’re all about getting you results AND we’re committed to being a fitness home that you actually love. It's time to get a lean, healthy & strong body ... and have FUN doing it :) We also have a locations in Saratoga & Clifton Park!

A little team tug-of-war at the end of a workout not only lifts the spirits (a-hem, friendly competition anyone?), but helps build camaraderie and boost the fun level involved in fitness! Want to join in on the fun? Click the link in our bio to check out an upcoming program starting January 6, 2020! #community #fitnessisfun #tugofwar #newyearnewyou #fitstrength518

🔹What has your experience been with FIT Strength & Conditioning so far?
🔸 My experience with FIT over these last couple years has been terrific! Everything from the quality of the trainers, the workouts, music, clients who’ve become friends.
🔹What are your 3 biggest achievements since starting at FIT Strength & Conditioning?
🔶 My 3 biggest achievements since starting have been gaining muscle and becoming so much stronger, shedding fat and eating much healthier.
🔹What was your life like and how has your life changed since starting at FIT Strength & Conditioning?
🔸 My life before I started at FIT was a time when I always put myself last. Between taking care of my 2 very active kids, my husband, running my business and caregiving for my 2 ill parents there was never time to exercise or eat right. When my mom died of Alzheimers’ disease I knew I had to begin taking care of myself. My Doctor told me that one of the best things you
can do for your brain health is exercise daily so this was a driving force for me.

My life has changed dramatically since joining in many ways. I was never a morning person and now I am. I opt to work out in the am typically 5 days per week. I meditate before I leave
then come home and eat healthy meals 85% of the time. I’m a lot less stressed and I’ve made a ton of great friends at FIT.
🔷 Why did you decide to join FIT?
🔶 I decided to join FIT after a few of my neighbors joined and fell in love with it. I also knew it was time to get healthy in mind and body to ward off disease.
🔹What are the biggest obstacles or fears that you had to overcome?
🔸 One of my biggest concerns initially were that the work outs might be too difficult for me as a middle aged woman. I thought it might be geared toward younger kids and this is not the case at all.
it’s definitely do-able for everyone. The trainers are so great about helping you to modify works outs to your level. Safety is a big concern to them.

I would encourage anyone of any age to give FIT a try. They will become addicted! Best investment you will ever make.

Congrats Debbie! Keep up the good work!!!🎉

Core stability on point! #corestrength #fitstrength518 #progress

Partner finishers are all about that teamwork! #teamworkmakesthedreamwork #partnerup #gobletsquats #fitstrength518

Core control on lockdown! #seesawlowplank #fitstrength518 #coreworkout #friendswhoworkouttogetherstaytogether

Rhythm. #fitnessisfun #findyourtribe #fitstrength518

Good times had by all in class this morning! Hope to see more of you at the 9:30 AM class on Friday morning! #letsgetsweaty #fitstrength518

Hollow holds are good for the core! Looking good ladies! #hollowhold #core #fitstrength518

Thanksgiving Day prep ;) #alltogethernow #fitstrength518 #dumbellsnatch


𝗢𝗮𝘁𝗺𝗲𝗮𝗹 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗦𝗵𝗮𝗸𝗲 (𝘀𝗲𝗿𝘃𝗲𝘀 𝟭)


- 3-4 Ice Cubes
- 2 Scoops Prestige Labs Vanilla Ice Cream Protein Blend
- 1 Cup Almond Milk
- 1 Banana
- Handful of Spinach (Optional)
- 1 tablespoon Peanut Butter or Almond Butter
- ⅓ Cup Rolled Oats


1) Combine all of the ingredients and blend until smooth.

2) Enjoy immediately!

SAVE 💰 ... Get $40 OFF Prestige Labs Vanilla Ice Cream Protein Blend 👉

🔹What has your experience been with FIT Strength & Conditioning so far?
🔸 Very good. I’ve made many close friends and built up a lot of good health habits. Nothing feels better than getting my ass kicked before most people even wake up!
🔹What are your 3 biggest achievements since starting at FIT Strength & Conditioning?
🔶 Losing over 50lbs and getting in shape. Marrying my best friend. Getting back into teaching
🔹What was your life like and how has your life changed since starting at FIT Strength & Conditioning?
🔸 Growing up I was very active. I loved the outdoors and played sports all my life. However, right before FIT I was just beginning to climb out of a big low point in my life which translated into me being very out of shape. Joining FIT helped me start to piece together the health portion of my life and get myself (overall) back on track.

It has helped me regain a level of discipline, health and routine that I had lost. The fitness I get from FIT allows me to live the life I want. (Plus earn the nickname Captain America at school!)
🔷 Why did you decide to join FIT?
🔶 Frankly, I needed a change and my buddy Tom talked me into it.
🔹What are the biggest obstacles or fears that you had to overcome?
🔸 Regaining my discipline, both with working out and maintaining a healthy diet. I love food and it’s very easy for me to binge and lose control.
🔹What have you enjoyed most along the way?
🔸 Coming from a sports background I love the coaching, accountability and push I get from the trainers and fellow gym members. I love the workout plans. (Even Corey's notorious 500 lunge workouts) It’s nice to not have to think about the plan…just be told what to do and execute it.
🔷 What is your favorite "cheat" or "taboo" food?
🔶 Woof. This is the million dollar question…. If I had to pick only one kind of food it would be Chinese food. If my body let me, I would be eating Chinese every single day.

Congrats Kramek! Your hard work, attitude and consistency have paid off! Keep up the good work!!!🎉


Finishing off WTF Wednesday with a total body fun finisher at 9:30AM 💪👊

Like a 🚀. Soaring! #boxjumps #effort #fitstrength518

🎃 🥧 𝗣𝘂𝗺𝗽𝗸𝗶𝗻 𝗣𝗶𝗲 𝗣𝗼𝘄𝗲𝗿 𝗕𝗶𝘁𝗲𝘀

Serves: Many … or Few 😂


* 8 pitted Medjool dates
* 1/2 cup (115g) pumpkin puree
* 2 tablespoons honey
* 1/4 cup (65g) peanut butter
* 1 teaspoon pumpkin pie spice
* 1/2 teaspoon pure vanilla extract
* 1/4 teaspoon sea salt
* 1 1/2 cups (135g) old-fashioned rolled oats
* 1/2 cup (45g) ground oats (processed in food processor or in a coffee grinder)
* 2 tablespoons ground flaxseed
* 1/4 cup (38g) semi-sweet chocolate chunks


1) Place dates in the bowl of a food processor and process until dates form a sticky ball.

2) Add the pumpkin puree, honey, peanut butter, pumpkin pie spice, vanilla extract and sea salt. Process again until smooth, stopping to scrape the sides as needed.

3) When well combined, transfer mixture to a large bowl and add both ground and rolled oats, ground flax seed and chocolate.

4) Stir until everything is combined. Cover and chill mixture in the fridge for at least 30 minutes.

5) Roll mixture into bites using about 1 tablespoon of dough and place on parchment or waxed paper. Cover and refrigerate.

6) Power bites will keep for a week in the fridge or up to 3 months in the freezer if stored in an airtight container or food storage bag.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗜𝗻𝗳𝗼:

* 77 Calories
* 2g Protein
* 14g Carbs
* 2g Fat
* 2g Fiber
* 8g Sugar (no added sugar)

* Recipe & picture courtesy of

Couples that lateral hop burpee together, stay together! #fitstrength518 #veteransdayworkout #workingoutisfun


𝗦𝗽𝗮𝗴𝗵𝗲𝘁𝘁𝗶 𝗦𝗾𝘂𝗮𝘀𝗵 𝗦𝗽𝗮𝗴𝗵𝗲𝘁𝘁𝗶

Yields 2 large servings or 4 small servings


- 4 cups spaghetti squash
- 1 tbsp coconut oil or butter (melted)
- 1/4 tsp se salt
- 2 pinches black pepper
- 1 pinches cinnamon
- Olive oil cooking spray
- 12 oz. ground sirloin or extra lean ground beef
- 1 cup onion (small diced)
- 2 cups tomato sauce
- 1/4 cup cashews (crushed)
- 1/2 cup parmesan cheese (grated)


1) Preheat oven to 375°F. Cut squash in half and clean out the center and seeds.

2) Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance.
Remove from oven and allow it to cool a little.

3) While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more.

4) Remove from heat, add in the tomato sauce and cashews, and set aside.

5) Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce.

6) Next, reheat in the frying pan on medium until warm.
Garnish with the parmesan.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗜𝗻𝗳𝗼 𝗣𝗲𝗿 𝗦𝗲𝗿𝘃𝗶𝗻𝗴 (𝘀𝗺𝗮𝗹𝗹 𝘀𝗲𝗿𝘃𝗶𝗻𝗴 𝗶𝗻 𝗽𝗮𝗿𝗲𝗻𝘁𝗵𝗲𝘀𝗶𝘀)

- 709 (355) Calories
- 55g (27.3) Protein
- 52g (26) Carbohydrates
- 10g (5) Fiber
- 31g (15.5) Fat


Looking for a challenge that will get your sweat 💦 on?!?! Give this short MetCon challenge a try!

For more of a challenge you can ☝️ grab a heavier kettlebell or ✌️ extend the time to 20, 25 or even 30 minutes! Your 🍑’s will thank you for the hard work 😂

#fitstrength518 #fitstrong #workoutwednesday #fitnessmotivation

We were having too much fun with our wall sits yesterday! #quads #alrightimdone


Today marks the start of a brand new week of challenges, and an opportunity to turn each one into a mountain of success 🎉

Will you choose the path of least resistance, resulting in little or no personal growth ... or will you search for ways to challenge your self, better your self, and grow your self?

#fitsrength518 #fitstrong #mondaymotivation #noexcusenovember

😋🥦🍖 𝗙𝗼𝗼𝗱𝗶𝗲 𝗙𝗿𝗶𝗱𝗮𝘆!

𝗦𝗵𝗿𝗲𝗱𝗱𝗲𝗱 𝗥𝗮𝘄 𝗕𝗿𝘂𝘀𝘀𝗲𝗹𝘀 𝗦𝗽𝗿𝗼𝘂𝘁 𝗦𝗮𝗹𝗮𝗱 𝘄𝗶𝘁𝗵 𝗕𝗮𝗰𝗼𝗻 & 𝗔𝘃𝗼𝗰𝗮𝗱𝗼

Serves ✌️

🥗 𝗦𝗮𝗹𝗮𝗱 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:

- 3 slices center-cut bacon, diced
- 3 cups shredded brussels sprouts
- 4 oz avocado, diced (1 small)

𝗩𝗶𝗻𝗮𝗶𝗴𝗿𝗲𝘁𝘁𝗲 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:

- 1 tsp dijon mustard
- 4 tsp olive oil
- 2 tbsp plus 1 tsp red wine vinegar
- 2 tablespoons chopped red onion
- 1/2 teaspoon kosher salt

📋 𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀:

1) Cook bacon in a large heavy nonstick skillet until crispy, about 7 minutes. Transfer to a paper towel to drain and set aside.

2) In a small bowl whisk the vinaigrette ingredients. Place Brussels sprouts in a bowl and toss, pour dressing over the salad, top with avocado and bacon and serve right away.

🤓 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗜𝗻𝗳𝗼:

- 284 Calories
- 10g Protein
- 18.5g Carbs
- 21g Fat
- 9g Fiber
- 4g Sugar (no added sugar)

* Recipe & picture courtesy of

Here’s a conditioning challenge workout, something that you can do 1-2 times (but no more) to help shed more fat and build your work capacity.
All that you'll need for this workout is a kettlebell and (if you have them) a set of dumbbells for reverse lunges.
Set a timer to countdown from 20 minutes and challenge yourself to see how many rounds you can complete before the timer expires!
🥇Beginner Goal: 3X Through
🥈Intermediate Goal: 4X Through
🥉Advanced Goal: 5X Through
#fitstrength518 #fitstrong #workout #workoutwednesday #fitnessinspiration #humpdayworkout

Too many people look at their personal health as an added expense, rather than what it actually is … an INVESTMENT in a healthier, happier YOU that will be there for your loved ones 20, 30, 40 or even 50 years from now.
Instead people will allocate their disposable income to eating out, smoking, alcohol, clothes, cars and many other things that ALL LOSE VALUE the instant you purchase them.
Your personal health, though, that’s an investment that will keep producing returns year after year when you make it a priority.
Your body is an asset. Improving that asset is an investment. It’s time we stop treating our bodies like their an expense, and begin investing in the truly amazing humans we all can be!
#fitstrength518 #fitstrong #prioritizeyou #fitnessmotivation #happymonday

🥘 𝗧𝘂𝗿𝗸𝗲𝘆 𝗚𝗼𝘂𝗹𝗮𝘀𝗵 𝘄𝗶𝘁𝗵 𝗔𝗽𝗽𝗹𝗲 & 𝗕𝗮𝗰𝗼𝗻 🍎🐷

Can a comfort dish like goulash really be healthy? ... and have bacon in it? ... is this heaven??? 🙏

Here's a delicious recipe that you can cook in a dutch oven or the crockpot ... and your family will be coming back for seconds ... maybe even thirds!

Serves 8

- 2 pounds ground turkey
- 3 strips bacon, chopped
- 2 apples, seeded and diced
- 5 medium zucchinis
- 2 yellow onions, diced
-1 red bell pepper, seeded and diced
- 2½ cups broth (chicken or bone)
- 2 tablespoons fresh thyme
- 1 bay leaf
- 3 tablespoons sweet paprika
- 1 tablespoon ground cumin
- Juice of 1 lemon
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley, minced
- 2 tablespoons fresh dill, chopped
- Sea salt and black pepper
- Sour cream or coconut sour cream (optional)

1) Place a Dutch oven over medium-high heat. Add the bacon and cook until crispy. Transfer the bacon to a plate with a slotted spoon.

2) Add the ground turkey to the pot in the bacon drippings, cook, breaking it into smaller pieces. Season with salt and pepper.

3) Add the apples, onions, bell pepper, thyme and bay leaf. Cook until the onions soften, about 5 minutes. Mix in the paprika and cumin.

4) Return the bacon back to the pot, along with the lemon juice and broth. Bring to a boil, reduce the heat to a simmer, and cook until the goulash thickens.

5) Use a veggie peeler to peel the zucchini into flat noodles in a large bowl. Toss with the olive oil and season with sea salt. Mix in the parsley and dill.

6) Serve the goulash warm over zucchini noodles with a dollop of coconut sour cream. Enjoy!

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗜𝗻𝗳𝗼:
- 360 Calories
- 37g Protein
- 19g Carbs
- 18g Fat
- 5g Fiber
- 10g Sugar (no added sugar)

➡️ Recipe & picture courtesy of

🚨 SHAMELESS PLUG: If this recipe sparks your interest, and you're in search of a fitness & nutrition program that allows you to eat REAL, delicious meals like this, then we'd love to have you join us for 14 days to experience just how amazing our program is, and how we can help you look & feel your 💥 BEST EVER 💃🏼

Take a minute and check out our 14-Day FIT Start 👉

Swings, and sprints, and slams, oh my!!! 🦁 🐯 🐻 Another metabolic conditioning day in the books! #metcon #fitstrength518 #allthesweat


Happy hump day y’all 🐪

Life got you tied down today and can’t make it to the gym? Give this workout a try to boost your spirits and turn your hump day into a pump 💪 day!

#workoutwednesday #humpdayworkout #fitstrength518


There are good habits and there are bad habits. Every day of our lives is shaped by the habits that we’ve practiced and mastered over time, even if done subconsciously.

If you want to become successful, it’s as simple as putting in the effort to make your goals happen every day ... even when you don’t want to.

#neverquit #choosesuccess #fitstrength518 #mondaymotivation


It's FOOOOOODIE FRIDAY, so here's a recipe that will not disappoint! Make extra, because you'll want extra 🤣


- 1 large yellow onion, diced (about 2 cups)
- 1 medium bell pepper, red, yellow, or orange, diced
- 6 garlic cloves, minced (or 3/4 teaspoon garlic powder)
- 1⅓ pounds ground turkey or chicken, 90 to 93 percent lean
- One 15-ounce can white beans, drained and rinsed
- One 28-ounce can diced tomatoes with liquid
- ¼ cup tomato paste, no salt added
- One 14-ounce can pumpkin puree
- 1 cup reduced-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 tablespoon cocoa powder
- 1½ teaspoons ground cinnamon, or 1 tablespoon pumpkin pie spice
- 2½ teaspoons ground cumin
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon cayenne pepper, optional
- 4 cups baby spinach leaves
- Avocado, optional
- Sour cream or Nonfat plain Greek yogurt, optional
- Cilantro, optional


1) Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat.

2) Add the onion and bell pepper and sauté, stirring occasionally, for about 7 minutes, or until the onion softens.
Add the garlic, stir everything together, and cook until fragrant, about 30 seconds.

3) Add the ground turkey or chicken. Use a spatula or large spoon to break up the meat as it cooks. Continue to cook about 6 to 7 minutes, until fully cooked.

4) Add the beans, diced tomatoes, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon (or pumpkin pie spice), cumin, black pepper, and optional cayenne pepper, and stir.

5) Reduce heat and simmer for 20 to 30 minutes, stirring occasionally.

6) Right before serving, add the spinach and mix throughout.
Enjoy the chili with desired toppings, such as avocado, nonfat plain Greek yogurt, cilantro, and salsa.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗜𝗻𝗳𝗼:

300 Calories
27g Protein
31g Carbs
8g Fat
8g Fiber
10g Sugar (no added sugar)

* Recipe & picture courtesy of 🙏

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8 Petra Ln
Albany, NY

Opening Hours

Monday 16:00 - 19:30
Monday 05:00 - 10:30
Tuesday 16:00 - 19:30
Tuesday 05:00 - 10:30
Wednesday 16:00 - 19:30
Wednesday 05:00 - 10:30
Thursday 16:00 - 19:30
Thursday 05:00 - 10:30
Friday 16:00 - 19:30
Friday 05:00 - 10:30
Saturday 06:30 - 10:00
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