Martial Arts for Life

On A Quest To Be The Best!

Interval Training at Martial Arts for Life

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

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

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December 1, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

The Benchmark Workout

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

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

November 15, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on The Benchmark Workout

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.

Martial Arts for Life

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

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

Burn Down Push-ups

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

Martial Arts New Providence, NJ

Kickboxing New Providence, NJ

November 3, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

The 6 Minute Workout (30 – 30 – 30)

This is an example of one of the training methods we use in our classes. We call it a “30 – 30 – 30.” As explained in the clip, you choose three exercises and do each of them for 30 seconds (consecutively), with a 30 second rest in between each superset. If you go through the cycle 3 times, it takes 6 minutes of your day. Enjoy!

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

October 27, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Vehicle Safety


Vehicle Safety Tips from Martial Arts for Life of New Providence

1.) Evaluate entry areas to your home and garage. Consider locations that could hide an intruder from your view while entering or leaving your home. Consider removing shrubbery or lighting any location than could conceal an attacker. Use motion sensor lighting near doors or driveway access points.

2.) Keep garage doors closed and locked. Remove remote door openers from vehicles regularly parked in your driveway.

3.) Try not to carry a purse, if you must, carry it securely under your arm. Never wrap the strap around your arm or enter a tug-of-war if a thief grabs your purse. You could be seriously injured.

4.) Consider your return approach when you park your car. Pass up parking spaces in corners and without a clear view from several angles. Stalkers generally attack on your return to the car when you are distracted, your arms are full and they have evaluated you as a target.

5.) If you are bumped from behind by another vehicle, do not immediately exit your car. ASSESS THE SITUATION. If you feel uneasy, remain in your vehicle until police arrive. If the other party leaves the scene, note the vehicle description and tag – do not follow.

6.) If someone threatens you with a weapon, give your vehicle up immediately after you collect your children. DO NOT FIGHT OR ARGUE. Your life is more important than your car.

7.) If your car breaks down, raise the hood to signal for help. If possible remain in your car. If someone stops to assist you, have them call for help. Do not allow strangers inside your vehicle and do not accept a ride from them.

Martial Arts for Life

Making our community 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

August 31, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on Vehicle Safety

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

| Thai Kickboxing | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
| Thai Kickboxing | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , |

April 14, 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

Holiday Shopping Safety Tips


Holiday Shopping Safety Tips

Well folks, it’s official, the Holiday Shopping Season is here! Holiday music can be heard in all your favorite stores and “Black Friday” has come and gone! It’s at this time of year we like to share some safety tips to keep families safe while shopping.

1. Shop during daylight hours whenever possible. If you have to shop at night, go with friends or other family members. Avoid shopping alone at night.

2. Avoid wearing expensive jewelry or anything that would attract unwanted attention from a potential mugger or thief.

3. When approaching your car check to see if anyone is hiding underneath your vehicle. It is possible for someone to hide under your vehicle and grab you as you get in. There have also been cases of assailants using a knife or other weapon to slash or attack a victims leg from under the vehicle making it difficult to run or fight back.

4. Develop the habit of checking the back seat of your car to make sure no one is hiding there. Statistically, a great deal of attacks and/or abductions occur from someone hiding in the back seat.

5. Avoid carrying large amounts of cash. Pay with a check or credit card instead.

6. Don’t carry too many packages at once. It is important to have clear visibility and freedom to move to avoid mishaps.

7. Be cautious if a Van or SUV is parked next to your vehicle. Abductors use this tactic to grab people as they are getting into their vehicle.

Here’s to a safe Holiday Season!

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

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November 27, 2010 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

What’s New at Martial Arts for Life (Part 2)

In our last post we highlighted some of the many improvements we have made to our Adult Martial Arts program. Since then we’ve worked to upgrade our facility and our skills and knowledge base as instructors.

Most Recent Facility Improvements:

1.) Our brand new 1.5″ Pro Force Ultra flooring system was installed in June 2010. This matting system is TWICE the thickness as the average Karate mat and provides our students with newest, safest, and best flooring available for training in anything from Kickboxing to Grappling.

2.) New paint throughout the school. We have a dedicated professional Martial Arts facility, and we believe in keeping it looking top notch.

3.) New music! Hot new music mixes from GFMix to keep our classes moving!

Instructor & Staff Training: Taking our game to a Whole New Level

In order to help our students grow and be their best, we must grow and be our best!

1.) In June, Master Brugger and Mr. Caldwell attended a Muay Thai clinic taught by Kru Kaensak Sor Ploenjit at Tri State Martial Arts. Kru Kaensak is featured in the August 2010 issue of Black Belt Magazine.

1.) In July, Master & Mrs. Brugger attended the 2010 Martial Arts Super Conference and trained with some of the best Martial Artists and instructors in the world. We trained in workshops given by notables such as Matt Hughes, Lyoto Machida, John Hackleman, & Brazilian Jiu Jitsu expert Robert Drysdale. Here are some pictures from the event.

Master B. with Jiu Jitsu expert Robert Drysdale

 

Master B. with Sensei John Hackleman

Master B. and Champion Martial Artist Lyoto Machida

 

We are honored to learn from some of the BEST in the world and pass that knowledge on to our students.

We are NOT a franchise. We are NOT affiliated with any other schools or associations anywhere in NJ. We are a family owned & operated Martial Arts & Fitness facility that believes in providing the best possible program & instruction available anywhere.

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.

Martial Arts for Life

July 9, 2010 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on What’s New at Martial Arts for Life (Part 2)