Martial Arts for Life

On A Quest To Be The Best!

Everything Counts!

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

“It is in your moments of decision that your destiny is shaped.” – Tony Robbins

When it comes to your exercise and eating habits – everything counts. Research in the area of human behavior indicates that over 90% of our daily actions are habitual. Everything that you decide to do (or not do) on a regular basis adds up to shape your level of health, fitness, and well-being.

In his book, “The Compound Effect,” Darren Hardy uses the example of a person who chooses to eliminate just 125 calories per day from his or her diet and in 31 months loses thirty-three pounds. The math works like this:

31 months = 940 days

940 days x 125 calories/day = 117,500 calories

117,500 divided by 3,500 calories per pound = 33.5 pounds!

Is this a bit of an over simplification? Perhaps, but the principle is sound. The calories that you consume (and burn) according to your daily habits will compound over time.

By the way, a 12 oz. can of cola has 150 calories. By simply substituting one bottle of water for one can of soda each day, you would instantly eliminate 150 calories from your diet. Do you work in a place where co-workers take turns brining in doughnuts or doughnut holes each morning? Two of those little doughnut holes contain between 120 and 140 calories. Half of a glazed doughnut contains about 125 calories. Caloric values of almost anything you eat can be found by doing a quick internet search.

You can now see how making a very small improvement in your diet could easily lead to cutting 125 calories. Now just imagine if you combined that change with a regular exercise routine – your results would increase exponentially.

“The things that are easy to do are also easy not to do.” – Jim Rohn

The best way to make this simple, healthy change is to track what you eat every day for a week. Keep a small pad and a pen with you and jot down everything that you eat or drink. This is not fun or easy, but it is educational. You will uncover hundreds (or perhaps thousands) of empty calories in your diet that are the result of mindless snacking and poor food choices. Armed with this information you can then take a step towards making small (or even large) changes in your daily eating habits and start your own positive compound effect.

Martial Arts for Life New Providence, NJ

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.

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June 3, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Self-Discipline: A Pearl Which Grows Slowly…

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

“Self-discipline is a pearl which grows slowly.” – Chinese Proverb

In nearly two decades of working with adults looking to gain health and fitness, I have found that most people are generally well-meaning but easily overwhelmed. Many men and women start out with over-ambitious workout and meal plans, only to give up on their goals within weeks of starting. I believe the key to avoiding joining the masses with unused health club memberships, basements filled with dusty workout equipment, and shelves stocked with unopened workout DVD’s  is simply to practice small daily disciplines.

Small Daily Disciplines

Small daily disciplines are seemingly minor actions that relate to one’s diet or level of physical activity. For example, when approaching a weight loss goal, instead of drastically altering your diet and slashing your calorie intake (the “cold turkey” approach), start by committing to just having a healthy and sensible breakfast each day. Besides being a very doable goal, it can help build momentum leading to healthier choices of snacks and meals throughout the rest of the day. Even seemingly marginal improvements in eating habits can add up quickly.

Here are some examples of small daily nutritional disciplines that can be easily implemented:

–          Have a glass of water with lunch each day instead of a sugary soft drink

–          Eat oatmeal for breakfast instead of an over-processed breakfast cereal

–          Replace white flour products with whole grain products

–          Drink a glass (or two) of water before meals so you will consume less calories

The same philosophy is highly effective for beginning an exercise routine. Rather than jumping into a hardcore four day per week workout program right away, begin with easier, less intimidating steps towards physical fitness. You can always add more daily disciplines or increase the intensity of your exercise regimen if things are going well.

Here are some examples of small daily fitness disciplines that can be easily implemented:

–          Begin a workout routine by going to the gym or taking a class just one day per week

–          Park further away and take the stairs when possible

–          Commit to taking a walk around the block after dinner each night

–          Start a weight training routine by doing just one set of each exercise

The whole concept here is to remember that a little bit of something is better than a whole lot of nothing! In addition, as your self-discipline improves you can tackle bigger daily disciplines which lead to better results.

As an aside, the small daily disciplines concept can also be applied to folks who are already highly disciplined with their exercise and eating habits. By disciplining yourself to add incrementally more mileage to your runs, do one more set of exercises, or eliminate processed snacks from your diet, you can continue to take your health and fitness to a whole new level!

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

May 3, 2012 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

High Intensity Training: 10 Minute 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

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

Unlocking The Weight Loss Puzzle: Part 2

Unlocking The Weight Loss Puzzle: Part Two

“Get Rid of Junk Food”

Welcome back 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 dealt with the concept of “eating for nourishment versus eating for pleasure.” In Part Two we will be focusing on avoiding the temptation of junk food by keeping it out of reach.

Listen, when you’re in the process of cleaning up your diet and losing weight, there are certain things that are going to be outside of your control. For example, a co-worker brings in doughnuts, a friend bakes you a cake for your birthday, etc. What you can control, however, is what you place in your shopping cart and your cupboards.

Trust me, if it’s in your home you will find a reason and a way to eat it. Think about the Halloween candy you purchase. If you’re like me, passing by the bowl of mini candy bars is temptation enough to eat one (or two!) and I don’t particularly like candy bars. The point is, if there’s a bag of Oreo cookies in your house or a gallon of ice cream in your freezer 99% of people WILL justify eating it at some point. You know the reasons:  you’ve had a rough day, you’ve been sticking to eating healthy and deserve a reward, having just one cookie won’t hurt, or maybe you’re hungry and there’s no better options. Whatever the reason is, you (and everybody else) will eat that junk food.

But it’s for the kids!

I know, I know, the cookies, ice cream and candy are for the kids! Here’s some food for thought (pardon the pun): A study published in the Health Education & Behavior journal looked at six middle schools over a two year period. In three of these schools the snacks offered did not change, but did so in the other three schools in Connecticut. Snacks that did not meet the nutrition standards set were removed and replaced with water, 100 percent fruit juice, baked chips, pretzels, granola bars and canned fruits.

The train of thought was that when these junk food items disappeared from the schools, the kids would naturally miss them and then go home and eat more. However, the result was actually the reverse — the study showed that when pop and fatty snacks were taken out of schools, the kids did not make up for them at home. Instead, they ate no worse at home and even better at school.

When healthier options are presented, everyone wins. Just as junk food is not good for kids, it is not good for adults. Removing junk food from your home benefits your whole family. Our bodies were not designed to live off unhealthy food. You do not need ANY junk food. Junk food makes you fat, destroys your health, and simply makes you feel bad. Trust me… you don’t need it.

What is “Junk Food”?

Just to clarify, for the purposes of this article I’m  talking about the cookies, sugary drinks, cakes, ice cream, frozen pizzas, and other highly processed foods that most people have in their homes. I’m not talking about a white flour free, dairy free, vegan, organic, “sticks & dirt” type diet. At this time, we’re speaking strictly about getting the empty calories that have virtually  no nutritional benefit out of your home.

Healthier Alternatives: Substitution is the plan

Guess what? It’s a bad idea to cut out unhealthy snacks and replace them by starving yourself. Our goal is to substitute healthier alternatives for chips, candy, cookies, etc. FYI, the less junk food in your diet, the less you will crave it!

Protein Bars: When you’re craving something sweet, a protein bar is good alternative. Most major grocery stores and even places like Target and Wal-Mart sell boxes of all-natural bars (Cliff bars, Zone Perfect, Pure Protein, etc.) These bars are always a better choice than cookies to satiate your appetite.

Fruits & Vegetables: You really can’t beat fruits and vegetables for a healthy snack. Nearly all major grocery chains sell containers of fresh cut fruit that’s perfect for a snack. In the past there has been some debate about the sugar content of some fruits, but trust me that no one has ever gotten fat from eating too much fruit. :0)

Flavored Seltzer or Water with Lemon: As a much healthier  (and zero calorie) alternative to sugary soft drinks, try flavored seltzer or water with lemon (or lime).

Yogurt with fruits & nuts on top: Ice cream can be replaced by non-frozen yogurt. It is highly likely your body is just craving something cold and sweet–so make it extra-refreshing with some generous chunks of real fruit.

These are just a few suggestions to get you started. For additional ideas you could Google a phrase like, “Junk Food Alternatives” or “Healthy Snacks.” As a a reminder, any kind of “Low Fat” or “Reduced Fat” cracker or cookie is still probably high in sugar and highly processed – skip these.

As always, 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

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January 1, 2012 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

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

Kickboxing New Providence, N

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

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

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