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Kickboxing Summit NJ | Martial Arts for Life NJ

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Kickboxing Summit 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 Kickboxing, Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Kickboxing 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.

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April 9, 2014 Posted by | Karate Union County NJ, Kickboxing Union County NJ, Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Kickboxing Summit NJ | Martial Arts for Life

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Unlocking The Weight Loss Puzzle: The Importance of Habit

Kickboxing Classes Summit NJ

The definitive keys to maintaining a healthy body weight are to exercise on a regular basis and make smart food choices. These are certainly not secrets and most people are well aware of their importance. Unfortunately, without implementing the proper habits, most folks will know what to do, but will fail to do what they know.  

Ultimately, everybody who succeeds at maintaining a healthy body weight and fitness level makes exercise and healthy eating a lifestyle. In other words, they have habits that they practice on a regular basis that lead to health and fitness. Their success is not achieved through occasional bursts of activity like crash dieting and short-term exercise programs.  It is through small daily disciplines that they succeed.  

It has been well documented that the key to success in almost any field is mounting a consistent effort in critical impact areas. For example, businesses that succeed are consistently excellent in critical impact areas such as marketing, providing an above-average product or service and managing cash flow. These businesses identify the areas that are most important to their success and become excellent at them. We must do the exact same thing if we are to achieve our weight loss and fitness goals.  

“Success Leaves Clues.” – Jim Rohn 

There is an excellent book by Charles Duhigg, The Power of Habit, I highly recommend. The author has pored through research, conducted interviews and intensively studied the psychology and physiology behind our habits as human beings. As a corollary of his studies, Mr. Duhigg uncovered two habits that dramatically increase one’s chances of succeeding to lose weight and become fit. He refers to these as “keystone habits,” or habits or small changes that have a ripple effect on multiple areas of a person’s life. 

If you’ve followed my blog for any period of time, you will discover that I have discussed both topics ad nauseam. However, I feel it is useful to get a fresh perspective from someone who is grounded in academia. I find it is sometimes necessary to hear the same message from different sources before accepting its validity.  

Habit #1: Exercise   The Power of Habit:  “When people start habitually exercising, even as infrequently as once a week, they start changing other, unrelated patterns in their lives, often unknowingly. Typically, people who exercise start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. It’s not completely clear why. But for many people, exercise is a keystone habit that triggers widespread change.” (p. 109)  

If you just get out and exercise once per week it can literally change your life. This conclusion is based on multiple studies in publications such as Public Health Reports and Journal of Psychiatric and Mental Health. I firmly believe the habit of regular exercise is the keystone habit for healthy and fit adults.  

Habit #2: Food Journaling   The Power of Habit: “It was hard at first. The subjects forgot to carry their food journals, or would snack and not note it…Eventually, it became a habit.  Then something unexpected happened. The participant started looking at their entries and finding patterns they didn’t know existed. Some noticed they always seemed to snack at about 10 a.m., so they began keeping an apple or banana on their desks for mid-morning munchies. Others started using their journals to plan future menus, and when dinner rolled around, they ate the healthy meal they had written down, rather than junk food from the fridge…Six months into the study, people who kept daily food records had lost twice as much weight as everyone one else.” (p. 120-121)  

Much like the exercise habit, study after study concludes that food journaling is a keystone habit that leads to weight loss success. I believe that even if this habit is discontinued after 6 to 12 months, most successful participants have developed the habit of keeping a mental food journal as they go through their daily lives, which leads to continued success.  

1+1 = 3  

If you truly want to get fit and maintain a healthy body weight start exercising just once per week and start carrying a food journal right away. Starting both keystone habits at once will provide a  powerful synergistic effect that you will pay almost immediate dividends. Plus, you will be light years ahead of anyone who is “spinning their wheels” on a crash diet or exercise program.

Kickboxing Summit 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 Kickboxing, Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Kickboxing 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.

March 28, 2014 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , | Leave a comment

Karate Summit NJ | Martial Arts Summit NJ | Karate Chatham NJ | Martial Arts Chatham NJ

Au Naturel

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Recently, I was in a convenience store ordering a turkey sandwich from one of those computerized kiosks. As I clicked through the menu, I was given the option of purchasing a regular turkey sandwich or an “all-natural” turkey sandwich for $2.00 more. Immediately, I wondered what “unnatural” mystery fare was in the regular sandwich and decided to fork over the additional $2.00 for “real” turkey. I didn’t want to spend lunch time trying to figure out what kind of abominable meat I was eating (and I decided against discussing the matter with the teenage employee behind the deli counter).

I wasn’t really sure what the difference between the all-natural turkey and the regular turkey really was. I assumed the all-natural turkey was free of preservatives and chemicals like MSG. Then I thought, “Maybe it’s just a scam perpetrated by the convenience store to separate me from my $2.00.” And so this begged the question, when it comes to our food, what exactly does it mean when “all-natural” is stamped on the label?

Obviously, most consumers prefer to purchase products that have natural flavors listed on the label, out of a belief they are healthier. While the FDA restricts the term “natural” to products that contain no artificial color additives and flavors, so-called “natural” foods can still contain a wide range of processed sweeteners, lab-produced “natural” flavors and colors, and preservatives. According to Eric Schlosser in his book, “Fast Food Nation,” “Natural flavors and artificial flavors sometimes contain exactly the same chemicals, produced through different methods…[and] a natural flavor is not necessarily healthier or purer than an artificial one.”

In the case of meat and poultry (e.g. my turkey sandwich), the “all natural” moniker means that the meat does not contain any artificial ingredients or added color and is only “minimally processed.” However, the term “natural” does not define how animals are raised or fed. This means GMO feed and pesticides, growth hormones, and non-therapeutic antibiotics may still be used.

Have you been fooled by the “all-natural” label on your favorite drink, snack, or turkey sandwich? I know I have. A recent study by the Organic Trade Association found that 86% of consumers expect a “natural” label to mean processed foods that do not contain any artificial ingredients. While this seems like a reasonable expectation, the truth is chemicals like high fructose corn syrup and even genetically modified organisms (GMO) can still be used in “natural” foods. And in case you’re not familiar with the term “GMO,” it is defined as, “plants or animals that have had their genetic makeup altered to exhibit traits that are not naturally theirs…” Yum.

Be sure not to miss the point here. The point is not whether GMO, artificial ingredients, growth hormones, lab-produced flavors, etc. are good or bad for you and your family. There are certainly plenty of consumers that feel strongly one way or the other about these types of things. Further, my goal is not to spark a discussion on business ethics and corporate responsibility, but rather to encourage you to become an educated consumer and not blindly assume (as I used to) that products labeled “natural,” “all-natural,” or “100% natural” are 100% healthy and do not include any potentially harmful chemicals or additives.

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 Kickboxing, 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 4, 2013 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

The REAL Rocky Story

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In 1974 Sylvester Stallone was a broke, discouraged actor and screenwriter. While attending a boxing match he became inspired by a “nobody” boxer who went the distance with the great Muhammad Ali.

He rushed home and in a 3-day burst of creative output produced the first draft of the screenplay entitled Rocky.

Down to his last $106, Stallone submitted his screenplay to his agent. A studio offered $20,000 with either Ryan O’Neal or Burt Reynolds playing the lead character. Stallone was excited by the offer but wanted to play the lead himself. He offered to act for free. He was told, “That’s not the way it works in Hollywood.” Stallone turned down the offer though he desperately needed the money.

Then they offered him $80,000 on the condition that he wouldn’t play the lead. He turned them down again.

They told him that Robert Redford was interested, in which case they’d pay him $200,000. He turned them down once more. They upped their offer to $300,000 for his script. He told them he didn’t want to go through his whole life wondering “what if?”

They offered him $330,000. He told them that he’d rather not see the movie made if he couldn’t play the lead.

They finally agreed to let him play the lead. He was paid $20,000 for the script plus $340 per week minimum actor’s scale. After expenses, agent fees, and taxes, he netted about $6,000 instead of $330,000.

In 1976 Stallone was nominated for an Academy Award as Best Actor. The movie Rocky won three Oscars: Best Picture, Best Director, and Best Film Editing. The Rocky series (6 movies) has since grossed over $1.2 billion, making Sylvester Stallone an international movie star.

Follow your gut. Stick to your guns.

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

Karate Union County NJ – Martial Arts for Life

March 20, 2013 Posted by | Motivational | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on The REAL Rocky Story

Martial Arts New Providence NJ | Kickboxing New Providence NJ | Martial Arts For Life

Martial Arts For Life Chief Instructor Rich Brugger with Marcelo Garcia at the MMA Expo in NYC.

Martial Arts For Life Chief Instructor Rich Brugger with Marcelo Garcia at the MMA Expo in NYC.

Martial Arts for Life New Providence, 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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

January 4, 2013 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Getting Back On Track

As featured on the New Providence Patch: Read our Blog on The New Providence Patch

As summer rapidly draws to a close, it’s a perfect time to re-evaluate your day to day eating and workout habits. Summer often becomes a time when we tend to overindulge in food and beverages due to vacations, barbecues and the desire to enjoy ourselves. Almost everybody associates a sense of pleasure with consuming certain things. In addition, we are conditioned from the time we are children to recognize summer as a time to relax the rules a bit and enjoy ourselves – which is good for our mental and physical well-being.

Unfortunately, this “summer mindset” tends to lead to undisciplined eating and workout habits that should not be carried over into the next season. One of the biggest threats to your fitness is allowing those relaxed summer habits to slide all the way into the holiday season (which is rapidly approaching). Once you get off track, it becomes a slippery slope due to the forces of momentum. We’ve all had the experience of getting into a good groove with our diet and fitness regimen, which gives us the momentum to stay on track and avoid unhealthy meals and skipped workouts. You’ve probably also had the experience of skipping a work out, which turns into a couple missed workouts and leads you to make some less than healthy dietary decisions until you get back on track.

With the unofficial end of summer, it is a great time to develop some new momentum – starting with your nutrition habits.

One of the biggest misconceptions about eating healthy is that it requires a Spartan diet and you cannot have a bowl of ice cream or a cheeseburger ever again. The reality of the situation is most people want to be healthy and fit, but not at the price of completely eliminating the foods and drinks that they really enjoy. The key concept here is balance.

In prior columns, I have talked about the 70/30 rule, which simply means you eat for health and nourishment 70 percent of the time and you eat for pleasure 30 percent of the time. For most people, this means eating healthfully during the week and splurging a bit on the weekends. Remember, it is about balance, so the 30 percent cannot involve binge eating (or drinking for that matter) or completely over indulging in high calorie, fatty foods. As always, the percentages here can be adjusted upward to 80/20 or even 90/10. However, the minimum is healthy eating 70 percent of the time.

Naturally, a healthy eating plan should go hand in hand with a consistent workout plan. A minimum of 30 minutes of vigorous cardiovascular exercise three times per week combined with some form of resistance training at least twice per week are necessary for optimal health and fitness. Naturally, the less disciplined you are with your diet, the more exercise you will need to maintain your weight and overall health. However, I firmly believe that you cannot out train bad nutrition and a proper diet is the first building block in developing a healthy body.

So, with the change of seasons looming and the holidays around the bend, I encourage you to exercise the self-discipline to get back on track with proper diet and exercise – and avoid the temptation to continue the fast and loose rules of summertime!

Martial Arts for Life New Providence, 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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

September 7, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Arm Workout with Resistance Bands

Martial Arts for Life New Providence, 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 http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

June 19, 2012 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

NJ Share Network 5k: Join Team MAFL

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

March 29, 2012 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

The Martial Arts Shoerack Theory

“THE SHOERACK THEORY”

It has long been a custom in the Martial Arts, that upon entering the training area, you remove your shoes and place them in the shoerack. Part of this custom is for hygiene and cleanliness. A clean and well kept Academy is certainly better than a dirty and dingy one.

An even better philosophy is the Shoerack Theory.

Simply meaning that students remove their shoes and place them in the shoerack, at the same time, they are also placing all of their challenges and stressful thoughts or negative issues in their shoes before entering the mat.

The belief being that this allows you to give yourself fully to your training and after a great class, you will be able to better deal with the challenges you placed in your shoes.

Sometimes, you may find that they have disappeared all together. Meaning that after a great workout and practice session, you have relieved yourself of all the stress you had before your class.

Martial Arts training is proven to be an outstanding way to relieve stress and cleanse your mind, body and spirit of any and all negativity.

If you practice this philosophy everytime you enter our Academy,  you will find yourself in a better mood and you will also enjoy greater benefit from each class.

This is a philosophy that can even be applied to walking into your own home. Mentally, leaving all stress and challenges in your shoes so you can enjoy quality time with your family and loved ones.

One way you can maximize the benefits of your Martial Arts training is to practice the philosophies you learn in your everyday life outside the Academy.

Martial Arts for Life

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, Springfield NJ, Madison NJ, Warren 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

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

What’s New at Martial Arts for Life (Part 2)

In our last post we highlighted some of the many improvements we have made to our Adult Martial Arts program. Since then we’ve worked to upgrade our facility and our skills and knowledge base as instructors.

Most Recent Facility Improvements:

1.) Our brand new 1.5″ Pro Force Ultra flooring system was installed in June 2010. This matting system is TWICE the thickness as the average Karate mat and provides our students with newest, safest, and best flooring available for training in anything from Kickboxing to Grappling.

2.) New paint throughout the school. We have a dedicated professional Martial Arts facility, and we believe in keeping it looking top notch.

3.) New music! Hot new music mixes from GFMix to keep our classes moving!

Instructor & Staff Training: Taking our game to a Whole New Level

In order to help our students grow and be their best, we must grow and be our best!

1.) In June, Master Brugger and Mr. Caldwell attended a Muay Thai clinic taught by Kru Kaensak Sor Ploenjit at Tri State Martial Arts. Kru Kaensak is featured in the August 2010 issue of Black Belt Magazine.

1.) In July, Master & Mrs. Brugger attended the 2010 Martial Arts Super Conference and trained with some of the best Martial Artists and instructors in the world. We trained in workshops given by notables such as Matt Hughes, Lyoto Machida, John Hackleman, & Brazilian Jiu Jitsu expert Robert Drysdale. Here are some pictures from the event.

Master B. with Jiu Jitsu expert Robert Drysdale

 

Master B. with Sensei John Hackleman

Master B. and Champion Martial Artist Lyoto Machida

 

We are honored to learn from some of the BEST in the world and pass that knowledge on to our students.

We are NOT a franchise. We are NOT affiliated with any other schools or associations anywhere in NJ. We are a family owned & operated Martial Arts & Fitness facility that believes in providing the best possible program & instruction available anywhere.

Martial Arts for Life

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

Proud to offer Martial Arts, Kickboxing, Personal Improvement and Nutritional guidance to individuals and families in 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 more about our Academy and our programs.

Martial Arts for Life

July 9, 2010 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on What’s New at Martial Arts for Life (Part 2)