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I Have No Time For This…


It’s January and that means droves of people who have resolved to exercise and get in shape in 2013 are joining gyms, buying yoga mats, and ordering running shoes. Unfortunately, many of the “New Year’s resolution crowd” will abandon their goal of living a healthier lifestyle in the not too distant future. According to psychology professor John Norcross, the success rate of folks who resolve to lose weight starting January 1st is a mere 19% after 24 months. Further, 60% of all resolutions are dropped by the six-month mark.

While those statistics are not particularly encouraging, research also indicates that those who make resolutions are still 10 times more likely to successfully change their lifestyle than those who do not. If you have taken the plunge and made a commitment to a healthier lifestyle this year, I’d like to congratulate you on taking the first step. The next step is to follow through with your commitment and stay the course.

Many people who fail to stick with their resolution to exercise regularly fall into the trap of making excuses.  And of course, the habit of making excuses is invariably deadly to success. There are 3 main excuses most people fall back on when it comes to giving up on their fitness-based New Year’s resolution.

“The truth is, there are only two things in life, reasons and results, and reasons simply don’t count.” – Dr. Robert Anthony

Reason #1: “I don’t have the time to stick to my work out plan.”

Time is probably the biggest reason people give when they talk about why they can’t seem to stick to their workouts. Unfortunately, time is rarely the problem. The problem is almost always a simple matter of priorities. The challenge for many folks is they prioritize leisure time and recreation above their own health and well being. For example, according to A.C. Nielsen and a Gallup poll, the average American watches over 5 hours of TV each day and spends 66 hours on the internet each month (including 7 hours on Facebook)!*

I believe people who enjoy success in any area of their lives have an uncanny ability to be completely honest with themselves. The next time you find yourself using the time excuse, take a good hard look at how you are actually spending your time and see if you are completely booked up for 168 hours every week.

If your schedule is such that you absolutely cannot commit to joining a gym or attending a class, could you find 10 minutes out of your day to do some form of exercise? Most cable television subscriptions have on demand workouts for free. Video-sharing websites such as YouTube have literally thousands of body-weight workouts that can be done with no equipment and very little time – and they are FREE! Remember, a little bit of something is better than a whole lot of nothing.

Reason #2: “I have a bad (insert body part here).”

If you’re over 25 you probably have at least one joint or body part that has been injured, and the older you get, the more things will ache (especially after working out).  Many people who haven’t worked out in years expect their body to perform and recover similarly to when they were in their physical prime. This is an unrealistic expectation. Accept that working out can aggravate orthopedic issues and temper your workouts accordingly.

If you have some serious physical issues and certain types of exercises are impossible, find something else that is lower impact. If you have arthritis in your knee, running is probably a bad idea. If you have issues with your shoulder, doing heavy free weight exercises are going to be out. I believe there is a workout plan out there for everybody, whether it’s yoga, tai chi, swimming or something else. Your physician can often make suggestions based on your pre-existing conditions.  Don’t hide behind old injuries and physical challenge, simply work around them.

Reason #3: “I never see any results.”

In any undertaking, progress leads to motivation. As human beings, we can quickly become discouraged when we feel as though we are not improving. However, most people expect instant gratification and don’t even give themselves a chance to see any measurable results. I like to refer to this problem as the “instant gratification trap.”

We live in a day and age when almost anything we want is at our fingertips. If we need information on any subject it is available in a matter of seconds on our smart phone or our computer. If we want to find a product we need, find out how much it costs and have it shipped to our home, we can do it in a matter of minutes. We don’t even have to leave the house to rent a movie anymore! This means collectively we tend to lack patience.

Furthermore, we are bombarded with pills, potions and diets that promise quick results with minimal work. And let’s not forget about the 90 day miracle workout plans. Notice that the words, “RESULTS NOT TYPICAL” or “RESULTS MAY VARY” are tiny but never absent from advertisements for these products. My point is we are now conditioned to expect results instantly and with minimal effort. When it comes to diet and exercise, this is completely unrealistic.

You can make progress in 30 days and you can make more progress in 90 days. However, give yourself a minimum of 6 months of consistent training and proper diet before you judge your results from any program.

When you refuse to make excuses and give up on your goals, you refuse to be denied and you will succeed. I’d like to wish you the best of luck in 2013 on all your goals!



Martial Arts in Union County, NJ

Making our community healthier & safer, one person at a time.

The Village Shopping Center, 1260 Springfield Ave., New Providence, NJ 07974

Proud to offer Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Union County NJ, Morris County NJ and all surrounding areas.

P.S. Visit our website at to learn about our Academy and our programs.

Karate Union County NJ – Martial Arts for Life

January 10, 2013 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , | Leave a comment

10 Tips To Healthy Eating

Compiled by the International Food Information Council Foundation.

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.

Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.

Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

Martial Arts for Life

Making our community healthier & safer, one family at a time.

The Village Shopping Center, 1260 Springfield Ave., New Providence, NJ 07974

Proud to offer Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Union County NJ, Morris County NJ and all surrounding areas.

P.S. Visit our website at to learn about our Academy and our programs.

Martial Arts for Life

March 31, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment