Martial Arts for Life

On A Quest To Be The Best!

5 Quick Tips for Weight Loss!

Here’s 5 Quick Tips for Weight Loss

1.) Don’t Skip Breakfast.Your body expects to be refueled a few times each day, so when you skip breakfast you may feel so hungry that when lunch time comes, you over-eat or maybe you choose foods that are not the healthiest choices.

2.) Stay Hydrated. We need to drink a lot of water to keep our bodies (and this includes our metabolism) working properly. We need about 6-8 eight-ounce glasses of fresh water each day. This will ensure that the 60-100 trillion cells in the body receive their daily-needed ration of water in order to maintain efficient digestion, metabolism and waste removal.

3.) Eat More! We’re talking three good snacks and three healthful meals. Skip the empty calories of chips and dip and substitute mixed nuts—especially almonds. This type of snack will satisfy your craving for something crunchy while helping to build muscle.

4.) Do Resistance Training. Lift Weights or use resistance bands. The muscles you build will not only improve your performance, they’ll stoke your metabolism so you burn calories long after your workout is over.

5.) Avoid Empty Calories. Pass on sodas, alcoholic beverages, cookies, cakes, candy, etc. Enjoy healthier alternatives most of the time – and when you do splurge – do so reasonably!

This article was written by Michelle Brugger.  She is a certified personal fitness trainer, a certified nutritional consultant and Black Belt Instructor. She co-owns and operates Martial Arts for Life in New Providence, NJ with her husband Rich (a certified Strength Conditioning & Weight Training Coach and Master Black Belt).

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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August 25, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

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…

Basic Grappling with Robert Drysdale

This is a great example of one of the basic grappling techniques we cover when training grappling at our Academy.


Above: Martial Arts For Life Chief Instructor Master Rich Brugger with BJJ phenom Robert Drysdale after his training workshop in Las Vegas.

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

 


March 27, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on Basic Grappling with Robert Drysdale

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

Simple Diet Plan

Here’s a simple diet plan to help get you back on track.

as compiled by Master Steve D.

Morning 6 am – 10 am: Low fat, low sugar yogurt, one serving fresh fruit, hot beverage with no cream or sugar (artificial sweeteners are acceptable).

Afternoon 12 pm – 2 pm: Roll-up “wrap” sandwich (turkey, chicken, beef, tuna are all fine). Salt and pepper to taste and a hot beverage with no cream or sugar (artificial sweeteners are acceptable). Lettuce and tomato or a similar vegetable is fine.

Late afternoon 4 pm – 5 pm: Low fat yogurt and a hot beverage or a serving of fresh fruit or even a small salad with low fat dressing will do.

Dinner 7 pm – 9 pm: One serving of green leafy salad with carrots and cucumbers and low fat dressing, One portion (the size of your palm) of steak or chicken or fish or pork or similar (grilled with salt and pepper to taste) and a green vegetable (no butter), salt and pepper to taste.

Late Night 10 pm – 12 am: If you’re hungry, yogurt or fruit or oatmeal with artificial sweetener.

Drink a glass of sparkling water (or tap water) with every meal and as much bottled water or hot beverages as you like all day.

If at any point you feel weak, irritable or dizzy, add an additional portion of yogurt, fruit or protein.

Expect to lose 2-3 pounds per week with this plan. If you lose more or less, adjust your intake to achieve these results.

If you have any pre-existing conditions or are on any type of medication, please check with your physician prior to following this meal plan. Remember to check with your Health Professional prior to beginning this or any meal plan.

If you’re serious about changing your diet and appearance consider becoming part of our team. Nutritional consulting is included (at no extra charge) with all our adult programs.

Martial Arts for Life – Proud to offer Martial Arts, Fitness, Nutrition & Personal Development 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 about our Academy and our programs.


February 4, 2010 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on Simple Diet Plan

No Excuses! The Holidays Are Officially Over!

Just a Quick Reminder: The Holidays Are Officially Over!

If you’re like many adults you made a promise to yourself that once the Holidays were over you were going to start eating right, exercising and concentrating on better health and fitness. Well, the Holidays are now over and it’s time to take action!

That’s why we’re inviting you to check out our Thai Kickboxing class. We offer a fast-paced exciting workout based on real Martial Arts that is GUARANTEED to get results. We also offer complimentary nutritional counseling from a certified nutritional consultant and we specialize in beginners.

We have limited space available for motivated men and women. Call NOW to reserve your spot! 908.464.2836

Martial Arts for Life

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

Proud to offer Martial Arts, Kickboxing, Personal Improvement and Self Defense 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 athttp://www.BeginKarate.com to learn more about our Academy and our programs.

January 7, 2010 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Holiday Eating: 5 Tips for Healthy Holidays!

Tips for Surviving the Holiday Season!

Did you know the average adult gains 7 pounds during the Holiday Season?!

Below are some tips for healthy eating during a very challenging time of the year – the Holidays! We all know that food (and drink) can be an important part of many holiday celebrations. It can be quite challenging not to overindulge, especially when anticipating a new exercise and diet plan that you’ll start January 1st, 2010! Rest assured you can enjoy your favorite holiday foods and still maintain your weight.

1.) Be physically active. Everyone’s schedule gets hectic around the Holidays with parties, shopping, visiting family, etc. Physical activity such as brisk walking, jogging, or cycling can help regulate your appetite and burn extra calories from holiday eating.

2.) Decide in Advance (D.I.A.). Before attending a holiday party or event decide in advance what foods are important to you to eat, how many drinks you’re going to have, and what desserts you would like to partake in. Don’t allow yourself to stray from your plan – moderation and self-discipline are the keys here.

3.) Choose beverages wisely. Alcoholic drinks are high in calories – some liquors contain up to 450 calories per glass. If you must drink, limit yourself to one or two drinks per occasion and try to choose “light” beers and wine drinks.

4.) Don’t go to a party hungry. Enjoy a light snack prior to arriving at a party. If you go to a party on an empty stomach you are much more likely to overeat and make poor food choices. Consider having a piece of fruit or a cup of yogurt before you head off to celebrate.

5.) Chew gum. This is a simple little trick that can help you avoid diving into the bowls of snacks or buffet table.

Martial Arts for Life – Proud to offer Martial Arts, Fitness, Nutrition & Personal Development 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 about our Academy and our programs.

December 9, 2009 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment