Martial Arts for Life

On A Quest To Be The Best!

Marcelo Garcia: Sweep from Butterfly Guard

Great techniques from 5-time World Champion Marcelo Garcia. Marcelo is considered by many to be one of the best pound for pound no gi and gi submission grapplers in the world. Please visit his new instructional website for more videos from one of the best in the world! Marcelo Garcia In Action

 

Marcelo Garcia and Master Brugger at the 2011 MMA Expo in New York City. 

 

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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

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December 19, 2011 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on Marcelo Garcia: Sweep from Butterfly Guard

Unlocking The Weight Loss Puzzle: Part 1

Unlocking The Weight Loss Puzzle: Part One

“Eating for Nourishment vs. Eating for Pleasure”

Welcome to “Unlocking The Weight Loss Puzzle” a short series dedicated to providing tips for sensible adults who are looking to reach and maintain a healthy weight.

Part One of this series is the concept of “eating for nourishment versus eating for pleasure.” Many people fail to make a conscious effort to eat meals strictly for the nutrition and nourishment provided (After all, how much fun is that?!). Instead, they choose what to eat and drink based on the pleasure they get from the food or beverage.

An example of eating for nourishment is deciding to have a bowl of oatmeal, and half a grapefruit for breakfast. Eating for pleasure is grabbing a sausage McMuffin and a Frappe Mocha from McDonald’s. It is okay to treat yourself to this type of breakfast *occasionally* if it’s important to you, but it is with the understanding that it is strictly a pleasure meal.

Another example is choosing to have a bottle of water instead of a diet soda. The bottle of water may not give you the immediate sweet, bubbly gratification of the diet soda, but it is ultimately a far superior choice. Drinking the diet soda is choosing to have a beverage for pleasure, rather than for hydration. And just to clear up any confusion, diet soda is NOT a healthy choice under any circumstances.

We all eat and drink for pleasure to some degree. The challenge is disciplining yourself to eat and drink healthy and nutritious things a majority of the time (about 70%). Most folks fail to keep track of what they’re eating and if it is truly a healthy choice. They tend to remember the salad they had for lunch, but not the two cheeseburgers and slice of pie they ate for dinner that night. Truly the only way to keep track is to keep a written log of what you’re eating. Doing this for as little as one week can be life-changing.  Please Note: I didn’t say it would be easy, fun, or convenient.

Consciously eating healthy, nutritious meals is not just about weight loss – it is about quality of life. A poor diet (which is often coupled with poor exercise habits) sets the stage for serious health problems such as diabetes, hypertension, cardiovascular disease, heart attack, stroke and other diseases. There is also growing evidence that a high-fat diet increases the risk of many deadly cancers.

By the way, if you’re choosing to eat those Sausage McMuffins, each one will provide you with 370 calories (207 from fat), 9 grams of saturated fat, 50 mg of cholesterol, 790 mg of sodium. If you chose to pick up a small Frappe Mocha to enjoy with your McMuffin, you would add an additional 450 calories (180 from fat), 13 grams of saturated fat, 55 mg of cholesterol, and 130 mg of sodium. There’s really no way to eat high calorie, high fat, fast food on a regular basis and NOT get fat and / or sick.

Remember if you eat sensibly 70% of the time, and eat for pleasure 30% of the time you will be far ahead of most people who do the opposite. 70% of the time you should be consuming lean protein sources, fruits, vegetables, whole grains. In other words, “more foods with less ingredients.” 30% of the time (or less) is reserved for eating for pleasure, with some self control. This when you may sanely indulge in the pizza, candy, cheeseburgers, cookies, ice creams and cakes. No binging!

Fit or fat? The choice is yours.

This article was written by Rich Brugger. He holds a Strength Conditioning and Weight Training Certification from ISMA and is Black Belt Master Instructor. He co-owns and operates Martial Arts for Life in New Providence, NJ with his wife Michelle (a certified personal fitness trainer, a certified nutritional consultant and Black Belt Instructor).

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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

December 12, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Martial Arts for Life: Discipline at the Plate

 

 

 

 

 

 

 

“Don’t dig your grave with your knife and fork” – English Proverb

Having “discipline at the plate” is a key trait of successful hitters in baseball. It refers to having the self-discipline to only swing at quality pitches that can be put into play and lay off pitches that are poor quality or out of the strike zone. Hitters that have this characteristic are coveted by major league teams and often enjoy great success.

Of course, we’re talking about another type of discipline at the plate here, one that leads to success with regard to one’s health and longevity. This is the act of exercising discipline when eating. According to the TIME Magazine article, “Eat Less, Live Longer?” decades of calorie-restriction studies involving organisms ranging from microscopic yeast to rhesus monkeys have shown that reducing the amount of food consumed has extended the life spans of these organisms by as much as 50%.

One of the healthiest countries in the world is Okinawa. Nearly 30% of Okinawans live to be 100!  The Okinawans have a saying that goes like this “Hari Hachi Bu”, which roughly translated means “80 percent full.” The idea is that you never stuff yourself. Instead of eating until you’re full, you eat until you are not hungry. This takes practice and discipline but the benefits are significant.

It should also be noted that the traditional Okinawan diet consists of portions made of a bowl of cooked food and a fruit. According to author Stefan Anitei, “Okinawans eat daily seven portions of vegetables and fruits, seven of cereals and two of soy products. They take various portions of fish weekly and very sporadically meat and dairy products. Overall, their diet is low in calories and contains a lot of vegetables.”

To put this discipline into practice,  try using a smaller plate for all your meals. This makes it seem that there is more food on the plate. Research shows us that by doing this, you will automatically eat less.

Most entrées at restaurants are oversized. Try sharing one entrée with someone else or only eating half and taking the rest to go. Replace a 12” sandwich with a 6”, etc. Remember, instead of eating until you are full; eat until you are no longer hungry.

When it comes to your health, a little bit of a discipline goes a long way.

“If you take care of your stomach the first 50 years of your life, your stomach will take care of you the next 50…” – Unknown

 

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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

December 6, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Interval Training at Martial Arts for Life

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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

December 1, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Kickboxing at Martial Arts for Life

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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

November 21, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

The Benchmark Workout

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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

November 15, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on The Benchmark Workout

7 Keys to High Energy Living

Seven Keys to High Energy Living
By Brian Tracy

For you to be at the top of your form, to be action oriented, fast moving, and extremely productive, you have to have high levels of physical and mental energy.

For you to be able to take advantage of all the possibilities around you, and to have the continuous enthusiasm that keeps you and others motivated and moving ahead, you have to organize your life so that you feel terrific about yourself most of the time.

1. Eat the Right Foods
The first key to high energy is a proper diet. To perform at your best, you must eat the right foods, in the right balance, and in the right combination. Your diet has an inordinate impact on the amount of energy you have, how well you sleep, your levels of health and fitness, and your performance throughout the day and into the evening.

2. Watch your Weight
The second key to high energy is proper weight. Proper weight is essential for health, happiness, and long life. Being slightly under your ideal weight is best. As they say, you can never be too rich or too thin. If you are not happy with your current level of physical health, you need to set specific goals for yourself for the weeks and months ahead.

3. Exercise is Essential
The third key to high energy is proper exercise. The best activity for high energy and physical fitness is aerobic exercise. This type of exercise requires that you get your heart rate up into what is called the training zone three times per week. This training zone is about 120 to 160 beats per minute, depending on your age. You then keep it there for at least 20 minutes or more each session.

4. Get Lots of Rest and Recreation
The fourth key to high energy is proper rest. You need an average of seven to eight hours of sleep each night to be fully rested. You need to take off at least one full day each week during which you don’t work at all. You should take regular mini-holidays of two or three days each, every couple of months. You should take one and two week vacations each year when you relax completely and get your mind totally off your work.

5. Develop a Positive Mental Attitude
The sixth key to high energy is the elimination of negative emotions. This can be the most important thing you do to assure a long and happy life. Your ability to keep your mind on what you want and off of what you don’t want will determine your levels of health and happiness more than any other decision you make.

6. Start a Personal Mental Fitness Program
The seventh key to high energy is for you to go on a 21-daypositive mental attitude diet, one day at a time. Resolve that, for the next 21 day, you are going to keep your mind on what you want and keep it off the things you don’t want. You are going to think and talk positively and optimistically about your goals, other people, and everything that is going on in your life.

7. Become a Personal Powerhouse
The more you practice the health habits we have talked about, the more energy and vitality you will have. The more you keep your conversation focused on your goals and on the things you want, the greater the amount of strength and power you will feel. You will be more alert and aware. You will feel more positive and action oriented in every situation.

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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

November 7, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on 7 Keys to High Energy Living

Burn Down Push-ups

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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

November 3, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

The 6 Minute Workout (30 – 30 – 30)

This is an example of one of the training methods we use in our classes. We call it a “30 – 30 – 30.” As explained in the clip, you choose three exercises and do each of them for 30 seconds (consecutively), with a 30 second rest in between each superset. If you go through the cycle 3 times, it takes 6 minutes of your day. Enjoy!

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 http://www.BeginKarate.com to learn about our Academy and our programs

Martial Arts for Life

October 27, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Have a Personal Safety Strategy

 

Have a Personal Safety Strategy

Practice heightening your awareness as you exit your car, home, school or workplace.

Have at least one hand free at all times when walking.

Teach loved ones to pay attention to their surroundings.

Make deliberate, short eye contact with any potential threat.

Plan in advance to react to danger scenarios or threats.

Walk purposefully, communicate calm and confidence. Protect your personal safe zone and trust your instincts. Re-alert yourself as you pass through doorways and entrances/exits. Practice using peripheral vision or “Spider Sense.”

Develop a habit of raising your awareness and being sure you have full use of your hands and feet when moving in or out of a secure area. Have your faculties about you and focus your attention briefly on being in a safe and aware state of mind.

Martial Arts for Life

Making our community 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 http://www.BeginKarate.com to learn about our Academy and our programs

Martial Arts for Life

September 22, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on Have a Personal Safety Strategy