Welcome to Burkhart Boxing and Fitness, located in Albany, NY.


About me.

I'm Jeff Burkhart.

I am a local fitness coach in the Albany NY area. I work out of a local gym in the Albany area.

I am a Certified Nutrition  Coach, and Fitness specialist. I teach boxing as part of a fitness workout.

I work with a variety of people from all ages and abilities. When it comes to coaching the workouts, I focus on proper form and technique first and foremost. Without proper form, there is no proper function. 

I will help coach people with their nutrition too.  A healthy and prosperous lifestyle starts in the kitchen. 


For those interested in a fun, safe but challenging workouts, drop me an email. Pricing is available upon request. I make all workouts affordable. 

 BurkhartBoxing@gmail.com

Follow me on Instagram @burkhart_boxing


In this section are, some of the things you can learn.

Here's an example of some of the boxing skills you can learn.

Here Nick and I are showing off Nicks skills.

We do a variety of exercises. Tire flips are a great way to build strength and get in shape.

Another one of our new students doing something different.

People of all ages can learn real skills, not just for the ring, but for self defense, exercise, and fun.

Here is one of our youngest students learning how to box.

One of our younger students showing her strength to succeed.

Another student showing her new skills on BOB, our punching dummy.

Pushing ourselves to hit our goals is one of the reasons we work out.

Here I am demonstrating a 1 arm pull up. I couldn't do these months ago, or even a week ago. But here is the result, a very challenging  movement. 

I am right handed,  but after recovering from an injury,  I am a bit stronger on my left side, but still able to do 3 reps on the right, and 5 on the left.

The sandbag is a versatile piece of equipment that can give you an entire, full body workout. They come in a variety of sizes and weights. The one in this video is 56 pounds.

Here is  variety of squat and lunge variations you can do with a sandbag

Here are some variations of upper body movements you can do with a sandbag. 

56 pound bag for reference.

The Zersky step ups are a great movement to build both lower and upper body strength.  You front load a sand bag and hold it while stepping on to the box.

This is a maximum load movement. Here i am using a 70 pound dumbell, but I would have people i work with start very light.

The waiter curl is a variation of a bicep curl. 

Bulgarian Split Squats

In this demo, I am showing you how to perform  a movement that is excellent for building strength , and balance. Can be done easily with body weight. adding weights makes them more challenging, but very effective.

Here i'm doing a unilateral movement (weight loaded on  the same side ) using a 50lb dumbell.

The floor presses utilize different stabilizer muscles than the bench. Its a great variation for chest exercises.

We are working on getting new shirts. We will update when we get new designs.

Thank you for you continued support.

Welcome to Coach's Kitchen!


We have some new, healthy recipes. Come see whats on the menu. 

Shared by friends and family.

If your dietary needs are vegan or vegetarian, we also have a simple meal for you, beans and rice.  If you were not already aware, beans and rice separately are incomplete, plant based proteins, in which each is lacking one or more essential amino acids.  But when these two staple foods are combined,  they make a powerful, protein packed meal. 

when combined, you get a complete protein, fiber, carbohydrates, and a number of other nutrients. 

Add a cup of your favorite beans to a a serving of rice of your choice. 

Season to your liking

Enjoy!


Below is a simple recipe for beans and rice.

Yield: 4 servings


Preparation

Step 1
In a large saucepan or Dutch oven with a tight-fitting lid, warm the olive oil over medium heat. Add onion and sauté until translucent, about 3 minutes. Add the stock, cover and bring to a boil.

Step 2
Add the salt, rice and beans (including the liquid). Stir just to combine, then cover.

Step 3
Turn the heat down as low as it will go, then let simmer, undisturbed, for 18 to 20 minutes. Remove from heat and let sit for 4 minutes, then fluff with a fork.

Step 4
Season to taste with salt and pepper, then garnish with lime or cilantro as you wish.


Grilled beef salad with chili peanut dressing


60ml (1/4 cup) fresh lime juice

11/2 tbsp gluten-free tamari

2 tsp olive oil

500g lean beef rump steak, fat trimmed

1 long fresh red chilli, deseeded, finely chopped

1 tbsp chopped roasted unsalted peanuts

2 bunches asparagus, trimmed

1 baby cos lettuce, trimmed, shredded

150g red cabbage, shredded

1 cup trimmed bean sprouts

1/4 cup chopped fresh coriander

2 tsp sesame seeds, lightly toasted



Combine lime juice, tamari and olive oil in a small bowl. Place half the dressing in a shallow glass or ceramic dish, add the beef and turn to coat. Cover and set aside for 20 minutes to marinate. Add the chilli and peanuts to the remaining dressing and set aside.


Meanwhile, steam the asparagus over a saucepan of boiling water until just tender. Drain. Refresh under cold water and drain.


Heat a chargrill pan or barbecue grill over high heat. Drain beef, discarding excess marinade, and lightly spray with oil. Cook for 2-3 minutes each side for medium or until cooked to your liking. Transfer to a plate, cover loosely with foil and set aside for 5 minutes to rest. Slice the beef.


Combine the asparagus, lettuce, cabbage, sprouts, coriander and sesame seeds in a large bowl.


Place beef on top of salad and drizzle with the dressing.


Scrambled eggs with sauteed spinach

This is my favorite post workout meal.


4 eggs

1/2 tsp. salt

1/2 tsp. ground pepper

2 Tbs. low fat butter

1 cup baby spinach leaves

2 oz. cheese of your choice, coarsely grated



Directions:

In a bowl, using a fork, beat together the eggs, salt and pepper until blended.In a large fry pan over medium heat, melt the butter. When the butter foams, reduce the heat to low. Add the beaten eggs and cook, stirring several times, until curds just begin to form, 1 1/2 to 2 minutes. Add the spinach and cheese, stir once or twice, and continue to cook just until the curds are soft, 2 to 3 minutes more.Spoon the eggs onto a warmed platter and serve immediately.


Sweet potato/zucchini fritters the FreeStyle Fit Way. 


Shred: 2 sweet potatoes and two medium sized zucchini 

Zest of one lemon

Grate fresh ginger and fresh turmeric and combine with potato and zucchini. 

Add one egg, 2 Tbsp coconut flour and some sea salt. That's it!  Mix well and spray a large skillet with coconut oil spray and "fry" the fritters until they are golden brown. Take care as they are fragile but the fragrance in the kitchen was amazing while they were cooking. 

I served mine with a citrus ginger dressing over top. Delish!!!


This delicious meal was submitted by my friend Gina at Freestyle fitness



Utica Greens - a staple of Upstate NY. 


large escarole (or 2 small heads)

Can also substitute kale if necessary, or mix both.


4 slices prosciutto thin slices, chopped. (Can also substitute thinly sliced steak or meat of your choice.)


1 -2garlic clove, chopped


2 tablespoons olive oil


Start with 1 teaspoon of red pepper flakes (season to desired spiciness)


1⁄2 cup breadcrumbs


1⁄4cup pecorino romano cheese, grated

1cup chicken broth


salt and pepper, to taste (at the very end)

Peanut butter power bites. 

These were submitted by one of my clients, Sarah. 



A sweet and protein filled snack. Good for a pre workout or post workout snack, or just something to enjoy. 


1 cup oatmeal 

1/2 cup flax seed

1/2 cup mini chocolate chips

1/2 cup peanut butter (I use crunchy)

1/3 cup honey 

Dash of vanilla 


You may also substitute maple syrup for honey.


Refrigerate for 1/2 hr then roll into balls or just press into baking dish