Martial Arts for Life

On A Quest To Be The Best!

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 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 to learn more about our Academy and our programs.

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