Martial Arts for Life

On A Quest To Be The Best!

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 to learn about our Academy and our programs.

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

Nutritional Success Tips from Martial Arts for Life

A Nutritional Formula for Success

As compiled by Master Steve D.

First, you need to speak with your physician before making any changes to your eating habits. It’s very important that you take the appropriate measures to ensure that you eat a balanced and nutritionally balanced diet at all times.

As you most likely know, being fit and trim has as much to do with what you eat as it does how often you work out. Exercising can make you stronger and help your cardiovascular, skeletal and respiratory systems, but it may not be enough to help you lose unwanted fat and inches. The following is a strategy and basic diet plan that may help you achieve the weight and body fat composition that will make you look as good as you feel!

First things first! Throw away or donate any foods in your house that contain excessive sugar, saturated fat or are generally unhealthy! Basically, all the unhealthy snack foods must go. This step is not optional! If you don’t take this step, you’re unlikely to take the next ones!

Step two: Have a meal, as described below and immediately go grocery shopping (on a full stomach). Purchase the foods that will help you cook or create the meals described in the diet plan. Choose foods that will contribute to a well-balanced meal plan.

Step three: Weigh yourself ad take your waist and thigh measurements and write them down in a journal that you will keep next to your scale. Do this every morning prior to your shower. Weighing yourself and taking your measurements daily will keep you focused on your goal. Obviously we cannot expect daily changes in your measurements, but doing this ritual every day will keep you focused on your goal. This step is not optional and is critical to your success! Again, if you don’t take this step, you’re highly unlikely to do the next. There will be daily fluctuations, however, by the end of each week you should finish closer to your goal.

Here’s the Plan:

Morning 6 am – 10 am: lLow fat, low sugar yogurt, one serving fresh fruit, hot beverage with no cream or sugar (artifical 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.

Please contact us with any questions or for a FREE Introductory Lesson contact us 908.464.2836. You may also visit our website at

Martial Arts for Life

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

Proud to offer Martial Arts, Kickboxing and Fitness training 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 to learn about our 21-Day Rapid Results Kickboxing Program.

March 8, 2009 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , | Comments Off on Nutritional Success Tips from Martial Arts for Life