Martial Arts for Life

On A Quest To Be The Best!

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 to learn about our Academy and our programs.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ


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

Thai Kickboxing Demonstration New Providence, NJ

September 2008 Thai Kickboxing Demonstration at New Providence, NJ Street Fair

Here are some photos (courtesy of Mrs. Greaney) from our Thai Kickboxing demonstration at the New Providence, NJ Street Fair in September 2008. The street fair drew families from New Providence NJ, Summit NJ, Berkeley Heights NJ, Chatham NJ, Madison NJ, Murray Hill NJ, and many surrounding areas in Union County and Morris County.

Martial Arts for Life: Helping children, families, and adults reach their highest potential in New Providence NJ, Summit NJ, Berkeley Heights NJ, Chatham NJ, Murray Hill NJ and surrounding areas. Kickboxing for Self-Defense, Fitness, Cardio, Toning, Strength, and much more.

Contact us at (908) 464 – 2836 or visit our homepage at

Member of the Suburban Chamber of Commerce and the New Providence Business & Professional Association

Karate World students prepare for the New Providence Street Fair Demo.

Karate World students prepare for the New Providence Street Fair Demo.

Some of our Kickboxing students who participated in the demonstration.

Some of our Kickboxing students who participated in the demonstration.

Karate World Kickboxing students prepare for the demonstration.

Karate World Kickboxing students with their instructors.

September 25, 2008 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , | Leave a comment

10 Tips for Better Fitness

1. Every good fitness program should involve the three basic pieces of the fitness puzzle: strength, flexibility and endurance. Making it a point to have your exercise program include all three will ensure an overall better level of health and fitness for you.

2. Start by checking with your physician. Ask before you begin, especially if you’re under a doctor’s care.

3. Begin slowly. Try not to overdo. Create a plan with realistic goals.

4. Wear correct clothing and proper shoes if appropriate. This is a must. Dress for the activity. Not only will you feel better, but you’ll perform better, too.

5. Whenever possible, exercise with a friend. It will be more fun and you will motivate each other to exercise on the days you might have otherwise skipped your workout.

6. Set a schedule and keep it. Make the commitment to exercise just as you would any other important appointment. Remember, habits are developed through practice.

7. Cross-train. Variety is the spice of life. Change your workout from time to time to keep from getting bored and to provide you with a more rounded fitness program.

8. Drink plenty of fluids. Water is a must! Drink it before, during and after you exercise.

9. Take the stairs. Whenever possible, walk to your next destination. Resist the temptation to take the escalator or drive a block down the street to a friend’s.

10. Find an exercise that you enjoy. This is crucial to your long-range fitness program

Finally, be sure to reward yourself. One good way to keep your motivation high is to reward yourself when you accomplish a goal. For example, decide that if you meet this month’s schedule, you’ll reward yourself with some new clothes, a CD or a new book — anything that will help you keep committed.

Another hint: Don’t use food as a reward.

Teaching Martial Arts and Lifes Skills to Families in New Providence, Summit, Berkeley Heights, Chatham, Murray Hill and surrounding areas.

May 10, 2008 Posted by | Martial Arts & Fitness | , , , , , , , , | Leave a comment