Empire Defense & Fitness, Inc

We offer classes in Colonie NY in Self Defense, Muay Thai kickboxing, Brazilian Jiu Jitsu, KRAV MAGA, Fitness Kickboxing and American NINJA Warrior.

If you are looking to train in the best Self Defense & Fitness programs in the Albany NY and Capital District area, the answer is simple. Empire Defense & Fitness Inc offers the most comprehensive self defense curriculum, the highest quality of instructors and a warm, beginner-welcoming environment. Walk through our doors and into our beautiful 6,500 square foot training facility, speak with our friendly staff and students, and you will see why we are the fastest growing Martial Arts school in the Capital District.

We specialize in beginners, No Experience necessary and you don't have to be in shape to get started.

Mission: If you are looking for the ULTIMATE way to transform your body, sharpen your mind, develop the self-confidence to achieve all of your goals and easily get in great shape without getting bored then you’ve come to the right place! It’s Unbelievable! At Empire Defense & Fitness Inc we have many adult students just like you that have absolutely no plans, hopes or desires to get into the cage to fight but still want the incredible experience of training in Mixed Martial Arts. Do you want to experience a unique approach to exercise, combined with self-defense that works like nothing else you’ve ever tried before? Can you Imagine Knocking The Stress Out Of Your Life So You Can Be Happier- All The Time?? It's easy to get started just call us at 456-2582 or visit our main website at www.Albanymma.com

💥If you use a lot of disinfecting cleaners in your house, YOU NEED TO READ THIS...

🔎 A study from Canada found disinfectants can affect gut bacteria in young children AND could lead to obesity.

👉Disinfectants are designed to kill bacteria and they are found in many home cleaning products.

👶The researchers analyzed the gut microbiomes of more than 750 babies aged 3-4 months. Then, when the babies were ages 1 and 3, they recorded their weight.

⚡Scientists also looked at the child’s exposure to disinfectants, detergents, and eco-friendly cleaning products.

🧐They found that the babies in homes with regular disinfectant use had lower levels of some bacteria (haemophilus and clostridium) and higher levels of others (lachnospiraceae). Plus, their body mass index was higher when it was measured at age 3.

Researchers didn’t find these same results with babies exposed to eco-friendly cleaners.

This isn’t to scare you- I just want you to be informed of the latest research!

⚡Our gut is affected not just by what we eat, but also our environment!

🔥If this is a concern for you, it’s definitely worth looking into eco-friendly cleaners ... there are so many good ones on the market now.

👍Do you use eco-friendly cleaners? What’s your go-to?

😋🤐Talk to me about fermented foods like sauerkraut and kimchi? Are they delicious or disgusting? 🥘

🙈🙉🙊If you could say FIVE WORDS or less to your younger self, what would they be?

💡Your desk right now … organized or not-so-organized? 🔍


🤔Pickles are a great source of probiotics






🔥MYTH 🔥!

💡Actually, it’s more like IT DEPENDS.

The regular jar of pickles you can find on your grocery store shelf probably is NOT a good source of probiotics.

👉That’s because pickles made with vinegar don’t contain live active bacteria.

🥒🧂But if you buy fermented pickles which are made through a salt-brining process, they definitely can be considered a probiotic-rich food option!

🔎These pickles are often found in the refrigerated section.

Check the ingredients and be sure to read the label for fermenting info.

What are your favorite pickles – sweet, salty or sour?

Coach Aaron, recommendation

🔥⭐ My all-time favorite influential book is … drumroll …. Atlas Shrugged by Ayn Rand.

📖I absolutely love this book because it changed my life!

I first read it almost 10 years ago, when I was starting out in sales.

It made a pretty big impact on my life. As I was reading the pages for the first time it was as if I could feel the weight of my world being lifted off my shoulders (pun intended lol). You see Atlas Shrugged taught me that my life belongs to me. It taught me that to often in life we caught up in the bondage of what other people (society, family, friends) think of us. We end up living someone else's life not because we want to, but because it was what was expected of us. We chose it because it was "safe", "normal" or "well paying". But not because it wound be fulfilling. The pages of Atlas Shrugged freed me from a life filled with regrets and helped me to chose one filled with freedom, purpose and happiness. Needless to say I highly recommend it.

💡Ever heard that saying that you’re the sum of the 5 people you spend the most time with?

🤓Well, I definitely include authors into that equation!

❓✨Have you read Atlas Shrugged? What did you think?

📚What’s one of YOUR most influential books?

[04/20/20]   Kimura or Americana?

Timeline Photos

Another FULL WEEK of filming for our online VIRTUAL University. Krav Maga, Muay Thai Kickboxing, Jiu Jitsu, Strike Fit, Youth and our American NINJA Warrior class.

No cookie Cutter recycled videos.....Only FRESH content to keep your skills sharp and progressing...Only the best for our EMPIRE family.

Super cool NEW research shows just how important the bacteria in your gut is for your health ...

… and also for preventing and treating disease in the future! 💯

It’s not just the bacteria that matters, but also the genes they contain.

🤓Interesting fact: your gut microbiome has 200 times more genes than your entire body!

💪We all know broccoli, cabbage and cauliflower are good for you, right? They contain vitamins, minerals, and fiber.

👉 But they also contain chemicals called glucosinolates.

🦠There’s actually a bacteria in your gut – called Bacteroides thetaiotaomicron – that can transform those chemicals into compounds called isothiocyanates, which have protective effects against certain cancers.

🥦 Amazing, right? Well, scientists have pinpointed exactly WHICH gene inside that bacteria that’s responsible for producing isothiocyanates – and discovered that adding it to other bacteria helps them produce it, too!


🥗The takeaway: Say yes to broccoli! And be sure to take care of your gut health with a healthy diet, enough sleep & exercise, and cutting back on stress … since they ALL affect your microbiome.

Timeline Photos

[04/17/20]   ☕🛒🤔You just won a lifetime’s supply of the LAST THING you bought! What is it?

[04/16/20]   Always desire to learn something useful. - Sophocles

🧐🔎How does YOUR yogurt measure up??

⭐A lot of us get our gut-healthy probiotics from yogurt! But how do you choose the BEST one!?

Here’s a list of tips to buy the healthiest yogurt …

👉Ingredients: Less is more!

🍬 Sugar: Aim for 10 grams or less per serving. Note: there’s some natural sugar in dairy products, so pay special attention to “added sugar.” Plain yogurt has the least sugar, but it’s nothing a few fresh blueberries can’t fix!

⚡ Live and active cultures: Yogurt isn’t yogurt without S. thermophilus or L. bulgaricus, but it gets bonus points if it also contains L. acidophilus, which can help you digest it more easily.

🔥 Protein: Aim for 5 OR MORE grams of protein per serving. Greek usually has the most. Protein not only helps your body repair, rebuild, and recover, but it also keeps you feeling full between meals.

😋Taste: Find one with a taste you enjoy, because it won’t do you any good if it just sits in your fridge!

What’s your fave yogurt? Let us know in the comments!

💤 So … how’d you sleep last night? ✨

👉Did you know that your gut health affects your sleep … and vice versa?

💤Anyway … Not getting enough quality sleep is linked with fewer HEALTHY gut bacteria.

This matters because your gut is involved in making melatonin, a hormone that controls your sleep-wake cycle!

⏰Having a nighttime routine can help you wind down and signal your body that it’s time to sleep, which can help you rack up those 7-8 hours of shut-eye.

💡Here's my 3 step nighttime routine, ready? First I turn off all electronics at least 1-2 hours before bed. Second I take a magnesium supplement within the same time frame (magnesium has a relaxation effect). Third I read a book until i get sleepy. Pretty simple right?

✅When I’m on my routine, I find I fall asleep so much faster and easier!

💤Do you have a nighttime routine? Let’s hear it!

Timeline Photos

[04/13/20]   What is your morning routine?

Timeline Photos

Timeline Photos

Timeline Photos

🧐🧮This is a HARD one. Can you do it?

Timeline Photos

👍🥳🤠How’s your day going so far? (Answer in a gif!)


Timeline Photos

[04/09/20]   If you don't like how things are, change it! You're not a tree. -Jim Rohn

[04/09/20]   The Walking Dead or Game of Thrones?

Evan's Virtual Training Update

💥Virtual Online University.....we didn't miss a BEAT💥 We were live hours after the Govenor mandated that we close......we were ready and prepared.

Our students didnt miss a beat, they were training the next day and we continue to provide FULL CLASSES daily and BONUS workouts that are program specfic.

Our doors may be closed - but we are still bringing AWESOME workouts to you remotely! 💥That is the EMPIRE WAY💥

💥Virtual Online University.....we didn't miss a BEAT💥

Our doors may be closed - but we are still bringing AWESOME workouts to you remotely!

Log into your Members Only APP to access:

✔️Daily Classes for Muay Thai, Krav Maga, Ninja, Brazilian Jiu Jitsu (No partner needed)

✔️Plus BONUS: Heart pumping workouts

✔️No Cookie Cutter FB workouts...only the best for EMPIRE

We get social distancing is hard and stressful, so come SWEAT it out with us virtually.

Be prepared with a towel and water bottle - and be ready to kick some ass!

We PROMISE you won't regret it 💪💥

Timeline Photos

Another full day of filming for our Virtual University only the best for our Empire family.

We have Program specific classes daily that keep you learning , healthy and progressing toward your goals. We appreciate all of you ROCK ON

[04/07/20]   What's the best reality TV show of all time?

Timeline Photos

This month I am talking a lot about gut health because it plays such a big role in your overall health.

🧠Even down to your immune system, brain, and mood!

🍏That’s just one reason I love my apple's.

🔥Apples contain a special kind of fiber that’s a prebiotic, which means the good bacteria in your gut like to eat it as food. Lately, I've been having an apple with my breakfast as it's a perfect way to balance out my protein and fat rich eggs with some good carbs.

⚡Plus, it’s something I actually look forward to as a little mini treat! Anytime I'm craving somthing sweet, instead of eating that bowl of ice cream and regretting it, I grab a Galla or Red Delicious Apple.

✅ What’s YOUR favorite gut-friendly food? Let me know below!

Timeline Photos

Timeline Photos

Timeline Photos

Timeline Photos

My favorite quote of all time!

Timeline Photos

[04/05/20]   Highly official poll: What's your favorite meal of the day — Breakfast, Lunch, or Dinner. Or Late Night?

Our Story

Want your business to be the top-listed Gym/sports Facility in Colonie?

Click here to claim your Sponsored Listing.

Videos (show all)

Evan's Virtual Training Update
Crushed another Challenge
We LOVE Monday's at EMPIRE
18 Months and still going STRONG and LOVING IT
He lost 40 pounds and still going strong at 55 and LOVING IT.
Perry DITCHED the GYM for Krav Maga
David 50 years young and crushing it...The only HARD PART was getting started
Liz is AWESOME and making excellent progress in our classes.




4 Walker Way, Ste 2
Colonie, NY

General information

We offer both Day and Evening Classes. It's easy to get started just call and set up your first Private Lesson and see how easy and fun our Adult training Programs are.
Other Gyms in Colonie (show all)
YoGail YoGail
17 Computer Drive
Colonie, 12205

YoGail Studio Strives to provide Yoga Lifestyle inspiration, both on and off the mat, in asana Classes as well as workshops, to embolden each individual to leave with something actionable to apply to their lives!

Synergy Albany Synergy Albany
104 Everett Road
Colonie, 12205

Define Fitness Define Fitness
298 Troy Schenectady Rd
Colonie, 12110

Owner Bryan Diliberto

ILoveKickboxing ILoveKickboxing
5 Metro Park
Colonie, 12205

iLoveKickboxing is deemed the funnest workout you will ever experience and is hands down the best way to lose weight, gain confidence & get in great shape.

GetFit Studios with Alexa Jaye GetFit Studios with Alexa Jaye
10 Walker Way Suite 6
Colonie, 12205

I am a Full Time CPT & Nutritionist in Albany, NY, where I train & consult out of my private vibrant training studio. [email protected]

Total Ryder in Motion Total Ryder in Motion
10 Walker Way, Colonie
Colonie, 12205

Total Ryder in Motion Fitness Studio is an indoor cycling studio with revolutionary stationary cycling bikes that moved. The "UN"-stationary indoor bike!!!

Fly to Fit Bungee Fitness Fly to Fit Bungee Fitness

Fly to Fit Bungee Fitness is low impact, motion based, resistance training program that allows the user the needed buoyancy to perform exercises they might not be able to perform without assistance-NO PAIN ON THE JOINTS!