Martial Arts for Life

On A Quest To Be The Best!

Kickboxing New Providence NJ | Kickboxing Berkeley Heights NJ | Kickboxing Summit NJ

Kickboxing for guys at Martial Arts for Life!

Are you looking to get in the best shape of your life? Do you want to tone up and relieve some stress? Maybe you’re just tired of doing the “gym thing” and you’re looking for an exciting, rewarding, results-oriented environment to train in. Whatever the reason….you’ve come to the right place!

Martial Arts for Life offers STX Kickboxing (Savate / Thai Cross Training), a kickboxing curriculum founded by Sensei Erik Paulson, former light heavyweight kickboxing champion. STX Kickboxing is a hybrid striking system which focuses on explosive techniques from Boxing, Jeet Kune Do, Kickboxing, Savate, Muay Thai (Thai & Dutch methods). In STX Kickboxing, students will learn a blend of elbow, punches and knees from each art. These skills are easily translated in MMA, kickboxing, and self-defense situations. From glove drills to focus mitts, to Thai piads, students will have a wide variety of striking options.

Making our community healthier & safer since 2005.

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.

May 2, 2016 Posted by | Health & Nutrition, Kickboxing Union County NJ, Martial Arts & Fitness, Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

A Simple Plan: Control Your Calories!

A Simple Plan…

According to The Calorie Control Council (www.caloriecontrol.org) the average woman, who has a moderate level of physical activity needs an estimated 2,160 calories each day to maintain her weight. The average man (assuming the same level of physical activity) requires about 2,349 calories. Remember, this is for weight maintenance, not weight loss. Research by the Department of Agriculture tells us that the average American consumes around 2,700 calories per day. Consuming an extra 350 and 540 calories each day is one reason why many folks are deemed overweight.

Most health care professionals recommend gradual weight loss (up to one pound per week) for the best long term results. In order to lose one pound, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). This can be accomplished each day by eliminating 500 calories, burning an additional 500 calories or any combination of the two. For example, one could reduce calories by 300 per day and increase daily activity in order to burn 200 additional calories per day which adds up to the 500 necessary calories.

This is definitely not rocket science; however in my experience most folks grossly under-estimate the amount of calories in the foods they consume and at the same time over-estimate the amount of calories burned by physical activity.

Let’s start with the caloric value of some common snacks and drinks*:

Breakfast items:

(1) glazed doughnut: 350 calories

(1) plain 3 oz. bagel with cream cheese: 450 calories

(1) bacon, egg & cheese biscuit sandwich: 430 calories

(1) 12 oz. (tall) blended mocha cappuccino drink: 208 calories

(2) pancakes with butter & syrup: 520 calories

Beverages:

(1) 12 oz. can of cola: 150 calories

(1) 12 oz. serving of whole milk: 220 calories

(1) 12 oz. energy drink: 160 calories

(1) 12 oz. bottle of sweetened tea: 129 calories

Snacks

(3) Pre-packaged chocolate chip cookies: 160 calories

(4) chocolate / vanilla sandwich cookies: 180 calories

(1) average size candy bar: 275 to 450 calories

(12) potato chips: 160 calories

(1) cup of chocolate soft serve ice cream: 300 calories

*Caloric values courtesy of WebMD, Food-o-meter, fitwatch.com, livestrong.com, & calorieking.com

By the way, if you consume mixed drinks you should be aware of the extremely high caloric value of most of cocktails. A study by Forbes revealed the following cocktails as some of the most fattening: Long Island iced tea (780 calories), margarita (740 calories), pina colada (644 calories), gin/vodka & tonic (200 calories).

“Ok, no problem, I’ll just exercise a bit more to burn off those additional calories,” you say. Not so fast, my friend!

Here is a list of the average calories burned for physical activities (assuming a 150 lb. person). For accurate calories burned specific to your body weight use the free calculator at Healthstatus.com:

30 minutes of high impact aerobics: 238 calories burned

30 minutes of walking (3 mph pace): 148 calories burned

30 minutes of yoga: 297 calories

30 minutes of running (6 mph): 342 calories

30 minutes of vigorous weightlifting: 207 calories

30 minutes of cycling (12 to 14 mph): 297 calories

30 minutes of spinning (moderate): 238 calories

You can see it’s going to take about 30 minutes of walking just to burn off the can of soda you drank with lunch! The better option is to have a bottle of water and eliminate the calories from your diet rather than trying to burn them off every day.

According to the U.S. Department of Health and Human Services, healthy adults should participate in 150 minutes of moderate aerobic activities each week.  So, assuming you spend 150 minutes each week running, you will burn 1,710 calories. Remember, we need to subtract or burn off an additional 3,500 calories to lose one pound. This means the other 1,790 calories must come from eliminating calories from your diet (around 255 calories per day).

If you spend 150 minutes each week walking at a brisk pace, you will burn 740 calories. Simple math tells us that you now need to eliminate another 2,760 calories from your diet that week to lose one pound!

There is a very small percentage of the population that exercises enough to burn an additional 3,500 calories each week. A healthy sustainable diet is always going to trump exercise when it comes to weight loss. You simply cannot gain weight from calories that you don’t eat! Exercise is an integral part of a healthy lifestyle, however you cannot out train bad nutrition.

A Simple Plan

Many people can eliminate over 500 calories by simply adjusting their beverage consumption. For example if you consume:

Breakfast: medium café latte with whole milk (265 calories)

Lunchtime: 20 oz. bottle of non-diet cola (240 calories)

Dinner: 1 bottle of sweetened lemon iced tea (180 calories)

Assuming no other beverages, you are consuming 685 calories each day without eating any solid food!

By substituting a small café latte with fat free milk (125 calories) for breakfast and drinking water with lemon or seltzer water for lunch and dinner you can eliminate 560 calories from your diet each day (more than enough to drop one pound per week). Alternatively, you can run for 30 minutes and follow that up with 30 minutes of vigorous weightlifting every day to burn around the same amount of calories. Which seems easier and more doable to you?

Eliminating just one fast food meal per week can easily eliminate several hundred calories from your weekly total! A recent article by Jeannine Stein of the L.A. times indicates that over 34% of the people that eat at fast food restaurants order combo meals that average 1,000 calories of more!

Eat a little smarter, don’t drink your calories, exercise a little bit of self discipline and you will be well on your way to shedding a few unwanted pounds.

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

June 25, 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

Soda & Heart Disease

By J. Yaworski – originally featured by Men’s Health.

You already know soda is a big fat problem for your waistline. But new research finds that it’s not too sweet for your heart, either. Just one sugary drink a day increases a man’s risk of a heart attack by 20 percent, according to a study in the journal Circulation.

Harvard researchers analyzed 22 years of data gathered from almost 43,000 men. During that time period, 3,683 men suffered from heart attacks. The men who consumed the most sugary beverages—like soda, sports drinks, and energy drinks—were at a higher risk of having a heart attack compared to non-drinkers. This increase persisted even after the researchers accounted for other risk factors like smoking, family history of coronary heart disease, and physical inactivity.

“The sugar-sweetened beverages and coronary heart disease is probably due to the large amount of easily digested sugar in these drinks,” says study author Lawrence de Koning, Ph.D. These cause higher levels of inflammation and harmful lipids in the blood, which are both indicators of heart disease.

The more you consume, the more your risk increases. For each additional serving of sugary beverages per day, the associated risk of heart disease increased by 19 to 25 percent. And that’s a problem for Americans. According to the American Heart Association, sugar-sweetened drinks made up 3.9 percent of our daily calories in the late 1970s to 9.2 percent in 2001 in the United States.

Don’t ditch all sugar, though. Natural sugars found in foods like fruit and milk are fine, since these foods offer plenty of nutrition (plus, in the case of fruit, fiber to blunt blood sugar spikes).

“Sugar-sweetened beverages should be treated as a rare treat,” says de Konig. Having a sugary drink less often—such as twice weekly or twice monthly—didn’t increase the participants’ heart attack risk, researchers found. Diet versions weren’t linked to cardiovascular disease either. (But choosing no-calorie diet over the regular sugary soda might not be the smarter choice. Research shows that diet soda drinkers have larger waistlines than non-drinkers.

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 27, 2012 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment