Martial Arts for Life

On A Quest To Be The Best!

How To Drink More Water!

Courtesy of Coach Bronek of Extreme Fitness Bootcamps London.

Most people don’t get enough water. Though inadequate water intake doesn’t always present with obvious symptoms, an increase in water intake can resolve symptoms that you’d never connect to insufficient hydration.

For instance, do you struggle with regular elimination? Increase your water intake. Do you often feel faint when rising from a seated position? Drink more water and see if there’s an improvement.

How much water a day you should drink is open to debate. Many exercise enthusiasts swear by one gallon a day. The average person does not need more than this amount. Crystal clear or very light yellow urine means you are well-hydrated. Dark yellow or yellow-orange urine means you’re dehydrated.

Ways to Increase Water Intake

#1. Have a tall glass with your main meals. Deciding you’ll drink a glass before meals is less inviting,
since drinking water with no food, and without thirst, isn’t always easy. Ideally, you should drink before or after your meals. However, sometimes, it’s better to have something than nothing at all. And since eating
triggers a need for fluid; a tall glass of water will go down quickly when it’s consumed with meals.

#2. Place a small covered glass of water by your bed stand before going to sleep. In the morning before you exit the bed, drink the water.

#3. If you’re at a desk for long periods, keep an icy glass of water with you and sip periodically.

#4. Get a water purification system. This will improve the taste of tap water, and encourage you to drink
more water since you’ll know that toxins are filtered out.

#5. Drink homemade lemonade. Squeeze fresh lemons into a glass—filling about 3-6 ounces (we
squeeze a half of lemon into 1.5l bottle of water). You can add a few drops, or tablets of the natural
sweetener Stevia (you can also find it in a powdered form AND you can get it in some super markets and
health stores). Mix very well. Add chilled water. Or add ice and keep this with you while working at a desk.

#6. Use a straw. Fluid intake goes very rapidly when you drink with a straw. A tall glass of room-
temperature water can be gone in seconds, thereby eliminating any drudgery of having to take many sips to finish the glass.

#7. Remind yourself that chilled water makes the body expend calories to warm it to body temperature. Knowing this fact will motivate you to drink more water.

#8. Fill a pitcher with water every morning and place in the refrigerator. Make sure that by bedtime, the pitcher is empty.

#9. Create water milestones. For instance, have paper cups handy in the bathrooms of your house.
Every time you finish using the facility, fill the cup half-way or all the way with water and drink.

At the workplace, if you must pass a drinking fountain on the way to your department, commit to getting in
a few gulps every morning, and every evening on the way out, even if you’re not thirsty.

#10. Eat watermelon, tomatoes and cucumbers, which are water-rich. Coffee, soda and juices do
not count towards your daily water quota. In fact, carbonated drinks have a dehydrating effect.

#11. Order water with your restaurant meals. Get a slice of lemon with it – it will go down even easier.

#12. If you take supplements or prescribed drugs, drink water to swallow them. Fill a glass with more
than what you’ll need. After the last pill goes down, take the extra gulps.

Drinking eight glasses of water a day (the standard recommendation) is easier than you think, once you put these practices to use. To find out more about why water is so important for good health, call us today.

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.

Martial Arts for Life

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

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.

Martial Arts for Life

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

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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

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

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December 12, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment