Martial Arts for Life

On A Quest To Be The Best!

Kickboxing Summit NJ | Summit NJ Kickboxing | Summit New Jersey

healthy-food

10 Tips for Healthier Eating

1. Drink lots of water. It is recommended to drink half your weight in ounces every day. Example: If you weigh 160 pounds, then you should drink 80 ounces of water per day.

2. Don’t shop for food when you’re hungry. You will generally choose less healthy food and buy too much of it.

3. Snack frequently on healthy foods throughout the day. (Fresh fruits and vegetables, whole grain products, etc.)

4. Take smaller portions and eat slower. You’ll end up eating less and enjoying it more. Remember, one of the main reasons that we overeat is because it takes a while for the stomach to tell the brain that it is full.

5. Avoid trans fats (partially hydrogenated oils and saturated fats). There’s a quick test to determine whether trans fats are contained in a product. If, for example, a margarine or peanut butter stays in a solid form at room temperature, it has trans fat in it.

6. Choose a diet high in complex carbs. Whole grains, beans, legumes and fresh fruits and vegetables should make up the majority of your food intake.

7. Minimize processed foods. A good rule of thumb is, the longer the list of ingredients it contains, the less of it you should eat.

8. Minimize fried food and condiments. This is where the majority of people usually consume massive amounts of excess empty calories.

9. If you cheat, cheat small and then get back on track.

10. If you’d like, ignore this list one day a week and eat what you want — in moderation, of course.

Kickboxing Summit NJ

Making our community healthier & safer, one person at a time.

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

Proud to offer Kickboxing, Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Kickboxing 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.

We have been offering kickboxing classes to residents of Summit, NJ and surrounding areas for nearly a decade. If you are looking for kickboxing near Summit NJ call now!

August 14, 2014 Posted by | Health & Nutrition, Kickboxing Union County NJ | , , , , , , , , , , , , , , , , , , , | Leave a comment

Kickboxing Summit NJ | Martial Arts for Life NJ

Join Team Martial Arts for Life for the NJ Sharing Network 5k

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Kickboxing Summit NJ

Making our community healthier & safer, one person at a time.

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

Proud to offer Kickboxing, Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Kickboxing 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.

April 9, 2014 Posted by | Karate Union County NJ, Kickboxing Union County NJ, Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Kickboxing Summit NJ | Kickboxing Berkeley Heights NJ | Kickboxing Union County NJ

If you live in Summit NJ, Berkeley Heights NJ, New Providence NJ, or anywhere else in Union County NJ, contact us for information about our kickboxing program!

Martial Arts in Union County, NJ

Making our community healthier & safer, one person at a time.

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

Proud to offer Kickboxing, 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.

November 25, 2013 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Kickboxing Union County NJ | Kickboxing Summit NJ | Kickboxing Berkeley Heights NJ

Martial Arts in Union County, NJ

Making our community healthier & safer, one person at a time.

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

Proud to offer Kickboxing, 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.

Karate Union County NJ – Martial Arts for Life

August 27, 2013 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Cruel Summer

IceCream

Memorial Day weekend is right around the corner and it will soon be time for barbecues, day trips and vacations, oh my! Summer tends to be one of the most challenging times of the year to stay disciplined with workouts and diet regimens. After all, we all want to enjoy some well-deserved relaxation and take advantage of the seasonal goodies we look forward to. The goal is to find a balance between enjoying the food and leisure activities while maintaining some semblance of a healthy diet and exercise routine.

Here are 5 tips to help you stay on track:

1.) Decide In Advance. When attending barbecues, parties or any gathering where there will be abundant food and drink use the “decide in advance” strategy. Simply decide in advance how many beers, hamburgers or hot dogs you will indulge in. Once you have decided, discipline yourself to stick to your plan.

2.) Don’t Take The Summer Off. Reducing your level of physical activity and increasing your intake of high calorie, fatty foods is a recipe for rapid weight gain. Be sure to maintain your level of physical activity throughout the summer. Keep in mind it is a hop, skip and a jump from September to the “holiday season” and it can be a real challenge to get back on track after Labor Day rolls around.

3.) Modify Your Workouts. Sometimes it is necessary to modify your workout routine in the summer. It is not advisable to go for an extended run when it is 100 degrees outside. Consider joining an air conditioned gym or exercise facility so you can continue to work out safely. Many facilities now offer short term summer memberships that you can take advantage of. You can also move your outdoor training to later in the day when it is not as hot out.

4.) Don’t Go Overboard. Enjoy yourself this summer, but don’t go completely overboard when indulging in junk food. Have one scoop of ice cream instead of two and order the small size tub of boardwalk fries. Often times you will find that your eyes are larger than your stomach and a smaller size treat will satisfy your craving.

5.) Drink Water. Avoid sugary drinks which contain empty calories and do a poor job of quenching thirst. Opt for water instead, which will keep you properly hydrated. Also, drinking water during and soon after alcohol consumption may reduce the level of dehydrating effects of alcoholic drinks.

Remember, with just a little planning and self-discipline, you can maintain a nice balance between summer fun and healthy living!

Martial Arts in Union County, NJ

Making our community healthier & safer, one person 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.

Karate Union County NJ – Martial Arts for Life

May 8, 2013 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Family Health & Fitness: Dealing With Injuries

injury

“Hello darkness, my old friend, I’ve come to talk with you again…” – Simon & Garfunkel

Sooner or later if you are participating in consistent exercise or athletic training, you are going to sustain an injury. Sometimes it’s something minor like a mild sprain and sometimes it might be a little more serious like a broken bone.  And if you’ve been active your whole life (or for any sustained period of time) you know the searing kiss of pain from reinjuring something that healed long ago.

Here are 5 keys to dealing with the inevitable injuries that crop up from an active lifestyle:

1.) Don’t ignore it and don’t try to train through the pain. There is an old mentality (that is especially prevalent in Martial Arts circles) that one should train through pain and eventually the injury will heal itself. After all, if you’re mentally tough, you won’t even notice the pain. This is a great way to make sure your injury never heals properly and pave the way to a chronic health problem. Pain is your body’s none-too-subtle way of letting you know that something is wrong. Listen to your body and deal with injuries right away.

2.) Seek professional help. If you have an injury or a nagging ache or pain that is impeding your ability to train, go see a doctor. Some folks are more comfortable seeing a chiropractor or a sports medicine doctor for injuries and that’s fine – just go see some sort of qualified physician. The internet can be a useful educational tool, but please don’t try to diagnose yourself. There’s no quicker way to get to a proper diagnosis and a treatment plan than seeing a licensed professional.

3.) Don’t get down on yourself or the situation. Sometimes it can seem like a devastating blow when you have to shut it down for a while – especially if you are the type of person who trains several times a week or you are close to accomplishing a major goal. It is easy to start feeling sorry for yourself. Try to remember that “this too shall pass” and there are plenty of people with serious health problems who would gladly trade places with you in a heartbeat. Yes it is frustrating and yes it probably happened at the worst possible time, but focusing on the negatives is not going to serve you.

4.) Don’t give up. Some folks use an injury as a reason to give up training altogether. Even when they get better, the fear of getting re-injured or the discomfort of proper rehabilitation can shelve people for life. While it is true, you may need to train a little smarter or temper your workout plan, it is also true you could get injured stepping off the curb or driving a car. Don’t give up on a fitness-based lifestyle just because of a bite from the injury bug.

5.) Get creative.  In most cases, an injury won’t prevent you from doing some form of physical activity. If you have an upper-body injury, concentrate on lower-body workouts for a while (and vice versa). If you refuse to be denied you will find some form of exercise to participate in despite your injury. It may not be your first choice, but remember this concept: “a little bit of something is better than a whole lot of nothing.”

One of my favorite quotes is by author and motivational speaker Wille Jolley who says, “A setback is a setup for a comeback!” Remember that you have “comeback power” and while injuries are frustrating you can choose to use them to set up your comeback. Consider NFL quarterback Drew Brees. In the final game of the 2005 season, Brees seriously injured his shoulder by tearing his labrum and rotator cuff.  In 2008, he led the New Orleans Saints to a Super Bowl victory and was named the Associated Press NFL Offensive Player of The Year. Stay positive, do the rehab and set yourself up for a comeback!

Martial Arts in Union County, NJ

Making our community healthier & safer, one person 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.

Karate Union County NJ – Martial Arts for Life

March 28, 2013 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

The REAL Rocky Story

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In 1974 Sylvester Stallone was a broke, discouraged actor and screenwriter. While attending a boxing match he became inspired by a “nobody” boxer who went the distance with the great Muhammad Ali.

He rushed home and in a 3-day burst of creative output produced the first draft of the screenplay entitled Rocky.

Down to his last $106, Stallone submitted his screenplay to his agent. A studio offered $20,000 with either Ryan O’Neal or Burt Reynolds playing the lead character. Stallone was excited by the offer but wanted to play the lead himself. He offered to act for free. He was told, “That’s not the way it works in Hollywood.” Stallone turned down the offer though he desperately needed the money.

Then they offered him $80,000 on the condition that he wouldn’t play the lead. He turned them down again.

They told him that Robert Redford was interested, in which case they’d pay him $200,000. He turned them down once more. They upped their offer to $300,000 for his script. He told them he didn’t want to go through his whole life wondering “what if?”

They offered him $330,000. He told them that he’d rather not see the movie made if he couldn’t play the lead.

They finally agreed to let him play the lead. He was paid $20,000 for the script plus $340 per week minimum actor’s scale. After expenses, agent fees, and taxes, he netted about $6,000 instead of $330,000.

In 1976 Stallone was nominated for an Academy Award as Best Actor. The movie Rocky won three Oscars: Best Picture, Best Director, and Best Film Editing. The Rocky series (6 movies) has since grossed over $1.2 billion, making Sylvester Stallone an international movie star.

Follow your gut. Stick to your guns.

Martial Arts in Union County, NJ

Making our community healthier & safer, one person 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.

Karate Union County NJ – Martial Arts for Life

March 20, 2013 Posted by | Motivational | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on The REAL Rocky Story

Some of the back escapes we covered as part of our specialty training in Kickboxing Black Belt Club class. Demonstrated here by Jiu Jitsu legend Saulo Ribeiro as part of his Jiu Jitsu Revolution DVD.

Martial Arts in Union County, NJ

Making our community healthier & safer, one person 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.

Karate Union County NJ – Martial Arts for Life

March 4, 2013 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Martial Arts Union County NJ | Kickboxing Union County NJ | Karate Union County NJ

Martial Arts For Life Chief Instructor Rich Brugger at Renzo Gracie workshop in NYC.

Martial Arts For Life Chief Instructor Rich Brugger at Renzo Gracie workshop in NYC.

Martial Arts in Union County, NJ

Making our community healthier & safer, one person 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.

Karate Union County NJ – Martial Arts for Life

February 18, 2013 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on Martial Arts Union County NJ | Kickboxing Union County NJ | Karate Union County NJ

Martial Arts New Providence NJ | Kickboxing New Providence NJ | Martial Arts For Life

Martial Arts For Life Chief Instructor Rich Brugger with Marcelo Garcia at the MMA Expo in NYC.

Martial Arts For Life Chief Instructor Rich Brugger with Marcelo Garcia at the MMA Expo in NYC.

Martial Arts for Life New Providence, NJ

Making our community healthier & safer, one person 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

January 4, 2013 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment