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

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

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

Getting Fit, Even If It Kills You…

I saw this posted on Brad Vaccaro’s Sports Conditioning Blog (originally published in the NY Times / Written By S. Copperman). It’s an interesting read about a style of exercise that has grown exponentially over the last 5 years. Crossfit is popular with folks who are fond of extreme  & hardcore training methods. It has limited appeal to the average person who is looking to shape up due to what many experts deem “an unreasonable injury risk” with the exercise routines. Read on…

Getting Fit, Even if It Kills You

While many gymgoers complain that they might not survive a tough workout, Brian Anderson can speak from experience. For his first CrossFit session, he swung a 44-pound steel ball with a handle over his head and between his legs. The aim was to do 50 quick repetitions, rest and repeat. After 30 minutes, Mr. Anderson, a 38-year-old member of the special weapons and tactics team in the sheriff’s office in Tacoma, Wash., left the gym with his muscles sapped and back pain so excruciating that he had to lie in the driveway to collect himself.

That night he went to the emergency room, where doctors told him he had rhabdomyolysis, which is caused when muscle fiber breaks down and is released into the bloodstream, poisoning the kidneys. He spent six days in intensive care.

Yet six months later Mr. Anderson, a former Army Ranger, was back in the gym, performing the very exercises that nearly killed him. “I see pushing my body to the point where the muscles destroy themselves as a huge benefit of CrossFit,” he said.

In the last year this controversial exercise program has attracted a growing following of thousands nationwide, who log on to CrossFit.com for a daily workout, said its founder, Greg Glassman. Participants skip StairMasters and weight machines. Instead they do high-intensity workouts that mix gymnastics, track and field skills and bodybuilding, resting very little between movements.

The emphasis is on speed and weight hoisted, not technique. And the importance placed on quantifiable results has attracted hard-charging people like hedge fund managers, former Olympians and scientists. But some exercise experts are troubled by the lack of guidance for beginners, who may dive into stressful workouts as Mr. Anderson did. (He had not worked out regularly for two years.) “There’s no way inexperienced people doing this are not going to hurt themselves,” said Wayne Winnick, a sports medicine specialist in private practice in Manhattan, who also works for the New York City Marathon.

Other critics say that even fit people risk injury if they exercise strenuously and too quickly to give form its due, as CrossFit participants often do. For people who like to push the limits of fitness and strength – there are many police officers, firefighters and military personnel in the ranks of CrossFit athletes – the risks are worth it, because they consider it the most challenging workout around.

The short grueling sessions aren’t for the weekend gym warrior. The three-days-on, one-day-rest schedule includes workouts like “Cindy”: 20 minutes of as many repetitions as you can of 5 pull-ups, 10 push-ups, 15 squats. “Fight Gone Bad” entails rotating through five exercises, including throwing a 20-pound ball at a target 10 feet away. And only veteran CrossFit devotees even attempt, and few complete, “Murph,” a timed mile run, 100 pull-ups, 200 push-ups, 300 squats and then a second mile run. (A weighted vest is optional.)

Mr. Glassman, CrossFit’s founder, does not discount his regimen’s risks, even to those who are in shape and take the time to warm up their bodies before a session.

“It can kill you,” he said. “I’ve always been completely honest about that.”

But CrossFitters revel in the challenge. A common axiom among practitioners is “I met Pukey,” meaning they worked out so hard they vomited. Some even own T-shirts emblazoned with a clown, Pukey. CrossFit’s other mascot is Uncle Rhabdo, another clown, whose kidneys have spilled onto the floor presumably due to rhabdomyolysis.

Mr. Glassman, 49, a former gymnast from Santa Cruz, Calif., walks with a slight limp because of a knee injury, and at 5-foot-7 and 185 pounds admits he should lose weight. He began developing CrossFit more than two decades ago, but he says that he spends so much time running the business now that he no longer regularly does the routines. At first his program was a hard sell to clients who weren’t keen to climb ropes or grapple with gymnastic rings.

Then in 2001 he launched CrossFit.com and began publishing a monthly journal and holding seminars at his California gym. People from around the world have come to learn Mr. Glassman’s techniques. Today CrossFit has more than 50 affiliates in 21 states and 5 countries, Mr. Glassman said. And CrossFit.com has 25,000 unique visitors a week, according to WebSideStory, a Web analytics company in Seattle.

Mr. Glassman’s followers call him Coach and share a cultlike devotion to his theories.

“We are all drinking the Kool-Aid,” said Eugene Allen, another Tacoma SWAT team member who introduced Mr. Anderson to CrossFit last summer. “It’s hard not to catch Coach’s enthusiasm.”

Devotees say CrossFit has enabled them to challenge their bodies in ways they never thought possible. Eva Twardokens, 40, an Olympic alpine skier in the 1992 and 1994 Games, said years of CrossFit training have enabled her to bench-press 155 pounds, 20 more than she could when she was training for the Olympics.

Tariq Kassum, 31, a research analyst in New York, found both the workout community and the variety of difficult exercises he was looking for. Online, where some participants record their workout progress, people cheered him on as his upper-body strength increased. When he started CrossFit, Mr. Kassum was unable to do a handstand, but after a year with the program he can do push-ups from that position. CrossFit exercises can be made more or less intense based on a person’s abilities, but the workouts are the same for everyone, from marines to senior citizens. And some critics say that is a big part of what’s wrong.

“My concern is that one cookie-cutter program doesn’t apply to everyone,” said Fabio Comana, an exercise physiologist at the American Council on Exercise. He said people in their 60’s who have osteoporosis, for example, may not be able to do an overhead press, pushing a barbell over one’s head.

CrossFit enthusiasts are also criticized for being cavalier about the injuries they sustain, including chronic soreness, pulled muscles and even some separated shoulders. Norma Loehr, 37, a vice president for a financial services company in New York, was sidelined for a week after she strained her back doing “Three Bars of Death,” 10 sets of 3 lifts using barbells that weigh up to one and a half times as much as the person using them. She realized the barbells were too heavy, but she didn’t want to waste the seconds it would have taken to change plates.

Mr. Glassman said that he has never been sued by an injured client and that paramedics have never had to treat one of his clients in his gym. But he acknowledged that as many as six CrossFit participants have suffered rhabdomyolysis, which often sets in more than a day after excessive exercise.

After they complete the workout of the day, hundreds of people post their times and the amount they have lifted on the Web site, making CrossFit a competitive online sport.

“When I first started the program, I could barely do a pull-up, so I was embarrassed to post,” Mr. Kassum said. “Now that I can do 20 or 30, I’m on there every day. People on there are animals.”

Those people include Kelly Moore, a 42-year-old Wisconsin police dispatcher and former powerlifter who is 5 feet tall and 117 pounds and has eight-pack abs. Her self-reported statistics have become the stuff of legend on CrossFit.com, inspiring both praise (“Pull-ups with a broken hand? You rock!”) and amazement that she beats most men on the site. (“I’ll be chasing Kelly until I die. At this rate, literally.”)

CrossFit has an especially large number of police, firefighter and military participants. Members of Navy Seals, Air Force Pararescue and Special Forces groups also do workouts. And though it is not recognized as an official military regimen, CrossFit has drawn the attention of people in charge of military preparation. Capt. Timothy Joyce teaches CrossFit to marines in the Fleet Support Division in Barstow, Calif. And Capt. J. T. Williams, the chief standards officer at the Canadian Infantry School, where officers are trained, helped run a six-week trial where half of the participants followed the school’s fitness program and half did CrossFit workouts. He declared CrossFit “very effective.”

In recent months a group of New York CrossFit athletes have tried unsuccessfully to find a home gym. Joshua Newman, the group’s organizer, said gym managers expressed concerns that they took up too much space, or even that their fast and furious pull-ups would break the apparatus.

“They used too many pieces of equipment at one time, and we got a lot of complaints from trainers who didn’t like being on the floor with them,” said Eric Slayton, the owner of New York Underground Fitness, a Midtown gym that Crossfit New York called home for a few weeks. “They put too much emphasis on getting things done in a certain amount of time and not enough on form.”

But for Mr. Glassman, dismissals of his extreme workouts merely help him weed out people he considers weak-willed. “If you find the notion of falling off the rings and breaking your neck so foreign to you, then we don’t want you in our ranks,” he said.

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, 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

July 19, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on Getting Fit, Even If It Kills You…

Diet, Exercise, or Both?

Most adults decide at some point in their life (or are told by a physician) that it is time to lose weight. This weight loss varies from dropping a few “vanity” pounds to drastically changing one’s physique. One of the most frequent questions we receive is, “What is more effective for weight loss: changing my diet or exercising regularly?”

When it comes to the diet versus exercise debate, diet will always trump exercise. Simply put, someone who does not exercise and adjusts their caloric intake will lose weight. The simple fact is that diets result in weight loss.

The Diet Solution?: Diets get a bad rap because of the fad diets that have become so popular in recent years (Atkins, Low Carb, Grapefruit Diet, etc.). These diet plans tend to work on a very short term basis. There are two reasons for this: Number one, many times there are adverse health effects if these diets are followed for an extended period of time. Number two, most people do not have the self-discipline to follow a diet regiment that requires them to eat things they find distasteful or deny themselves foods they enjoy on a long term basis. Furthermore, diet alone does nothing to sculpt muscles or provide the lean, toned physique most people desire.

The Exercise Solution?: Although exercise has many well-documented health benefits, some individuals that exercise do not lose weight or struggle to lose any significant body fat. This is because many people fail to participate in a well-structured exercise program that includes both cardiovascular and resistance training at a high enough intensity to get results. Furthermore, many people exercise and then use that as license to eat a poor diet.

The Balanced Approach: In our experience, a combination of regular cardiovascular exercise and resistance training along with a balanced nutritional plan works well for most people. A proper exercise program revs up metabolism, strengthens, tones and burns fat. When consistent physical training is combined with a sensible, nutritious diet amazing results can occur.

We encourage individuals to find a workout program they find both stimulating and challenging. This physical training should be combined with what we call the 70/30 nutritional plan. This plan means that 70% of your meals are healthy and nourishing and 30% are things that you will enjoy in moderation, but provide little benefit to your health. Most people find this ratio very achievable with a little self-discipline.

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).

If you’d like to learn more about making a healthy transformation check out our Thai Kickboxing program which includes physical training and nutritional consulting to help you reach your goals and be your best!

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, 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

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May 7, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Interested vs. Committed

Have you noticed the abundance of weight loss & fitness advertisements that continue to bombard the general public?

These are advertisements for products that include pills, diets, meal plans, workout DVDs, books, gym memberships, and fitness gadgets. The question most people ask is, “Does any of that stuff actually work?” The answer is, NONE of it works and ALL of it works. Yes, you read that right. The simple fact is absolutely nothing works unless you are COMMITTED to getting a result and most people are merely INTERESTED. Let’s take a look at the difference…

This is actually really simple. People who are INTERESTED in achieving a goal will do whatever is CONVENIENT to achieve that goal. What that means is folks who are interested in losing weight, getting back in shape, etc. will go to the gym or take a fitness class if they have time and it fits nicely into their schedule. If they are tired or have an opportunity to do something that is more fun or exciting they will choose that over exercise. “Interested” men and women will eat healthy as long as it’s easy and convenient for them (and how often is that?). This type of approach to diet and exercise is why 1 out of every 3 people in the U.S. is overweight (34% according to the Center for Disease Control’s most recent statistics).

The other side of the coin is folks who are COMMITTED. Men and women who are committed to their health, fitness and weight loss goals will do WHATEVER IT TAKES to achieve these goals whether it is convenient or not. You will not hear committed people complain about not having the time or energy to work out. They will get up an hour earlier to go for a jog or give up an hour of leisure time to workout. Committed people will discipline themselves to eat healthy a vast majority of the time and enjoy unhealthy food and beverages in moderation. Now, what type of results would you expect committed people to get in terms of their health, fitness, finances, relationships, etc?

When it comes to your health and fitness don’t be INTERESTED, be COMMITTED!

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

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

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April 14, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment