Martial Arts for Life

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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.

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

Marcelo Garcia: Sweep from Butterfly Guard

Great techniques from 5-time World Champion Marcelo Garcia. Marcelo is considered by many to be one of the best pound for pound no gi and gi submission grapplers in the world. Please visit his new instructional website for more videos from one of the best in the world! Marcelo Garcia In Action

 

Marcelo Garcia and Master Brugger at the 2011 MMA Expo in New York City. 

 

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.

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December 19, 2011 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on Marcelo Garcia: Sweep from Butterfly Guard

7 Keys to High Energy Living

Seven Keys to High Energy Living
By Brian Tracy

For you to be at the top of your form, to be action oriented, fast moving, and extremely productive, you have to have high levels of physical and mental energy.

For you to be able to take advantage of all the possibilities around you, and to have the continuous enthusiasm that keeps you and others motivated and moving ahead, you have to organize your life so that you feel terrific about yourself most of the time.

1. Eat the Right Foods
The first key to high energy is a proper diet. To perform at your best, you must eat the right foods, in the right balance, and in the right combination. Your diet has an inordinate impact on the amount of energy you have, how well you sleep, your levels of health and fitness, and your performance throughout the day and into the evening.

2. Watch your Weight
The second key to high energy is proper weight. Proper weight is essential for health, happiness, and long life. Being slightly under your ideal weight is best. As they say, you can never be too rich or too thin. If you are not happy with your current level of physical health, you need to set specific goals for yourself for the weeks and months ahead.

3. Exercise is Essential
The third key to high energy is proper exercise. The best activity for high energy and physical fitness is aerobic exercise. This type of exercise requires that you get your heart rate up into what is called the training zone three times per week. This training zone is about 120 to 160 beats per minute, depending on your age. You then keep it there for at least 20 minutes or more each session.

4. Get Lots of Rest and Recreation
The fourth key to high energy is proper rest. You need an average of seven to eight hours of sleep each night to be fully rested. You need to take off at least one full day each week during which you don’t work at all. You should take regular mini-holidays of two or three days each, every couple of months. You should take one and two week vacations each year when you relax completely and get your mind totally off your work.

5. Develop a Positive Mental Attitude
The sixth key to high energy is the elimination of negative emotions. This can be the most important thing you do to assure a long and happy life. Your ability to keep your mind on what you want and off of what you don’t want will determine your levels of health and happiness more than any other decision you make.

6. Start a Personal Mental Fitness Program
The seventh key to high energy is for you to go on a 21-daypositive mental attitude diet, one day at a time. Resolve that, for the next 21 day, you are going to keep your mind on what you want and keep it off the things you don’t want. You are going to think and talk positively and optimistically about your goals, other people, and everything that is going on in your life.

7. Become a Personal Powerhouse
The more you practice the health habits we have talked about, the more energy and vitality you will have. The more you keep your conversation focused on your goals and on the things you want, the greater the amount of strength and power you will feel. You will be more alert and aware. You will feel more positive and action oriented in every situation.

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.

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November 7, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on 7 Keys to High Energy Living

Interested vs. Committed

Have you noticed the abundance of weight loss & fitness advertisements that continue to bombard the general public?

These are advertisements for products that include pills, diets, meal plans, workout DVDs, books, gym memberships, and fitness gadgets. The question most people ask is, “Does any of that stuff actually work?” The answer is, NONE of it works and ALL of it works. Yes, you read that right. The simple fact is absolutely nothing works unless you are COMMITTED to getting a result and most people are merely INTERESTED. Let’s take a look at the difference…

This is actually really simple. People who are INTERESTED in achieving a goal will do whatever is CONVENIENT to achieve that goal. What that means is folks who are interested in losing weight, getting back in shape, etc. will go to the gym or take a fitness class if they have time and it fits nicely into their schedule. If they are tired or have an opportunity to do something that is more fun or exciting they will choose that over exercise. “Interested” men and women will eat healthy as long as it’s easy and convenient for them (and how often is that?). This type of approach to diet and exercise is why 1 out of every 3 people in the U.S. is overweight (34% according to the Center for Disease Control’s most recent statistics).

The other side of the coin is folks who are COMMITTED. Men and women who are committed to their health, fitness and weight loss goals will do WHATEVER IT TAKES to achieve these goals whether it is convenient or not. You will not hear committed people complain about not having the time or energy to work out. They will get up an hour earlier to go for a jog or give up an hour of leisure time to workout. Committed people will discipline themselves to eat healthy a vast majority of the time and enjoy unhealthy food and beverages in moderation. Now, what type of results would you expect committed people to get in terms of their health, fitness, finances, relationships, etc?

When it comes to your health and fitness don’t be INTERESTED, be COMMITTED!

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

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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April 14, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

What is your body type?

One of the things to consider when formulating an effective diet and workout plan is body type. When formulating a workout and nutrition plan for our students we always consider their body type. Read on and see if you can find your body type…

Endomorph: Typically endomorphs have a slow metabolism and gain both muscle and fat fairly easily. Their body is characterized by a “round appearance.” Endomorphs typically have a short and stocky build with strong muscles. Due to their propensity to gain fat, endomorphs must get regular cardiovascular exercise in addition to resistance training in order to maintain a healthy body weight and stay fit. This body type must avoid eating too many carbohydrates. Crash diets are also off limits.

Mesomorph: The mesomorph body type is characterized by a naturally athletic physique including a large bone structure and large muscles. Naturally strong, mesomorphs often find it easy to both gain and lose weight when desired. Mesomorphs respond well to any type of resistance training. A balanced regimen of strength and cardiovascular training is recommended for mesomorphs.

Ectomorph: Characterized by a small frame and bone structure, ectomorphs are thin, have a fast metabolism and find it difficult to gain weight and muscle mass. Ectomorphs looking to gain muscle require a huge amount of calories. Short, intense workouts focusing on compound movements are necessary to gain strength and mass. Despite their fast metabolism, ectomorphs should still avoid empty (unhealthy) calories. Bruce Lee is a great example of an ectomorph.

It is important to note that many folks have a combination of two body types. For example mesomorph / endomorph or ectomorph/mesomorph. Remember that regardless of your body type it is possible to build a healthy, sculpted physique with the proper diet, exercise plan and coaching.

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

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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April 8, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Get Healthy and Fit in 2011!

8 Ways to Promote a Healthy Lifestyle

1.) Exercise Regularly. There have been thousands upon thousands of studies confirming the positive benefits (both mental and physical) of getting regular exercise. The medical community has concluded that regular cardiovascular exercise is necessary to live a healthy lifestyle. The American Heart Association recommends 75 minutes per week of vigorous exercise (or 150 minutes per week of moderate exercise) for heart health. Exercise is proven to help keep body weight, cholesterol, and blood pressure, within normal ranges. Further, I believe it was the former Surgeon General Dr. C. Everett Koop who stated that being physically inactive was as detrimental to one’s health as smoking a pack of cigarettes every day.

2.Don’t abuse your body. This one sounds simple, doesn’t it? This refers to things like smoking cigarettes, over indulging in alcohol consumption, eating a poor diet, failing to get the proper amount of sleep on a regular basis and even recreational drug use. Chances are if you bought a $5,000 thoroughbred horse, you wouldn’t feed it a garbage diet and let it drink booze and smoke cigarettes. A healthy body is priceless, make sure you treat it as such.

3. Get regular check-ups. One of the keys to staying healthy is to get regular check-ups from a qualified physician. A thorough annual physical including blood work and whatever screenings are appropriate based on your age and family medical history are crucial to maintaining optimum health. If you are over 30 years old make your annual check-up a priority. Many medical issues can be successfully treated if they are discovered early – do yourself a favor and get an annual check-up.

4. Eat a balanced, healthy diet. A healthy diet must include generous servings of fruits and vegetables, lean sources of protein, whole grains and minimize fast food and processed foods. Take a multi-vitamin to make sure all your bases are covered, avoid foods that are high in saturated fat and cholesterol, cut back on sodas and caffeinated beverages and avoid any sort of binge eating or drinking. We often talk about the 70 / 30 rule. This rule means that 70% of your meals are healthy and nourishing and 30% are things that you will enjoy in moderation, but provide little benefit to your health. Naturally, one can modify this ratio to 80/20 or 90/10 but the fact is most people do the opposite and eat garbage 70% of the time and healthy foods about 30% of the time.

5.Drink Water : Most people do not drink enough water and this results in chronic dehydration. Symptoms of chronic dehydration include: fatigue, constipation, abnormal blood pressure, digestive disorders, obesity, and even premature aging! The old rule of “drink eight 8 oz. glasses of water a day” is a good guideline – however recent studies indicate men need closer to 12 glasses of water and women need about 9 glasses of water for optimal hydration. Most people fall WAY short of this. Remember, this is plain water – soda, coffee, tea, Vitamin Water do not count towards this total.

6. Take time to relax and de-stress: Stress-influenced medical conditions include: depression, heart disease, hyperthyroidism, ulcers and much more. Take time out to do things you enjoy. Spend time with your family, go for a walk in the park, take a Yoga class, participate in a hobby you enjoy, meditate, take a day off from work – whatever it takes to maintain homeostasis and avoid chronic or extreme stress.

7. Get enough sleep. According to the National Sleep Foundation, there is no magic number here – but most adults need between 7 and 9 hours of sleep per night. A 2005 Harvard University study noted that adults who sleep less than 7 hours per night are more likely to be obese , had an increased risk of certain cancers, heart disease and diabetes. Turn off the television and get some sleep!

8. Maintain a healthy body weight. Obesity has been linked to a virtual laundry-list of serious health conditions including, but not limited to: heart disease and stroke, high blood pressure, diabetes, cancer, gallbladder disease and gallstones, osteoarthritis, and gout. According to an article on WebMd, “Doctors generally agree that the more obese a person is the more likely he or she is to have health problems. People who are 20% or more overweight can gain significant health benefits from losing weight. Many obesity experts believe that people who are less than 20% above their healthy weight should still try to lose weight if they have any of the following risk factors.” A good guideline for the average man or woman is BMI, or Body Mass Index. There are many websites that have BMI calculators.

One more quick word on the subject of living a healthy lifestyle…

Many people are quick to point out that they simply “Don’t have the time” to exercise. According to A.C. Nielsen and a Harris Interactive pole, the average American watches 4 hours of TV each day and spends 13 hours on the internet each week. That means that most people have more than the equivalent of a full time job (41 hours a week!) wasting their time watching “Dancing With The Stars” and playing on Facebook and YouTube. If the average person disciplined themselves to cut their TV and internet usage by 10% they would have 4 free hours to get some much needed exercise– think about it.

Martial Arts for Life

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 2, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Avoid Weight Gain This Holiday Season!

Enjoy the Holiday Season, Skip the Weight Gain!

It is well known that the average person gains weight during the Holiday Season. Estimates on exactly how much the average person gains vary widely. What most experts agree on is: 1.) Men and women who are obese tend to gain more weight than those who regularly maintain a healthy body weight  2.) The average man or woman does NOT tend to lose the weight that is gained over the holidays. In fact, recent studies have indicated that the holiday season may be a key contributor to long-term weight gain in adults. This is a concern since weight gain during adulthood may contribute to increased risk of heart disease, diabetes, and other serious health concerns.

So the goal during the holidays has to be to enjoy the season without packing on pounds that you’re probably going to struggle to lose. Here are some ways you can make that happen:

1.) Decide In Advance (D.I.A.): One of the best strategies when attending holiday parties and gatherings is to use the “Decide In Advance” strategy. This means that you decide in advance how many drinks you will allow yourself to have, what time you will stay until, etc. Basically, you formulate a plan and discipline yourself to stick to it.

2.) Don’t Arrive Hungry: When attending holiday festivities where food and cocktails will be served it is best to have a light nutritious snack and drink a glass of water prior to arriving. This will help you maintain discipline in the face of temptation and help you avoid over indulging.

3.) Limit Alcohol Consumption: Limiting alcohol consumption not only helps cut calories, but improves your chances of staying disciplined with your food choices as the night goes on.

4.) Don’t Over Indulge on Desserts: Discipline yourself to consume smaller portions of your favorite holiday dessert treats. Avoid the temptation to consume too many calorie-laden cookies and cakes.

5.) Limit Servings of These Fattening Foods: Scalloped potatoes, Cheesecake, Egg nog, Sweet potatoes with marshmallows & apple pie. These holiday favorites are all extremely high in calories and fat.

6.) Go For a Walk: Get some physical activity. Sadly, the average American lives a pretty sedentary lifestyle. If you eat more calories during the holidays (and most people do) you need to burn more calories or you will gain fat. Remember,  a little bit of physical activity is better than whole lot of no physical activity.

7.) Manage Stress: One of the main contributors to weight gain is stress. Manage stress levels by getting adequate sleep, exercising, and taking time to decompress during a busy holiday season.

There you have it, 7 ways to avoid unhealthy weight gain this Holiday Season courtesy of Martial Arts for Life – The New Providence Area’s Community School.

Martial Arts for Life

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

Proud to offer Martial Arts, Kickboxing, Personal Improvement and Nutritional guidance 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 http://www.BeginKarate.com to learn more about our Academy and our programs.

November 8, 2010 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment