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

Martial Arts New Providence NJ | Martial Arts Berkeley Heights NJ

Kickboxing Union County 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 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.

October 7, 2014 Posted by | Karate Union County NJ, Kickboxing Union County NJ, Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Getting Back On Track

As featured on the New Providence Patch: Read our Blog on The New Providence Patch

As summer rapidly draws to a close, it’s a perfect time to re-evaluate your day to day eating and workout habits. Summer often becomes a time when we tend to overindulge in food and beverages due to vacations, barbecues and the desire to enjoy ourselves. Almost everybody associates a sense of pleasure with consuming certain things. In addition, we are conditioned from the time we are children to recognize summer as a time to relax the rules a bit and enjoy ourselves – which is good for our mental and physical well-being.

Unfortunately, this “summer mindset” tends to lead to undisciplined eating and workout habits that should not be carried over into the next season. One of the biggest threats to your fitness is allowing those relaxed summer habits to slide all the way into the holiday season (which is rapidly approaching). Once you get off track, it becomes a slippery slope due to the forces of momentum. We’ve all had the experience of getting into a good groove with our diet and fitness regimen, which gives us the momentum to stay on track and avoid unhealthy meals and skipped workouts. You’ve probably also had the experience of skipping a work out, which turns into a couple missed workouts and leads you to make some less than healthy dietary decisions until you get back on track.

With the unofficial end of summer, it is a great time to develop some new momentum – starting with your nutrition habits.

One of the biggest misconceptions about eating healthy is that it requires a Spartan diet and you cannot have a bowl of ice cream or a cheeseburger ever again. The reality of the situation is most people want to be healthy and fit, but not at the price of completely eliminating the foods and drinks that they really enjoy. The key concept here is balance.

In prior columns, I have talked about the 70/30 rule, which simply means you eat for health and nourishment 70 percent of the time and you eat for pleasure 30 percent of the time. For most people, this means eating healthfully during the week and splurging a bit on the weekends. Remember, it is about balance, so the 30 percent cannot involve binge eating (or drinking for that matter) or completely over indulging in high calorie, fatty foods. As always, the percentages here can be adjusted upward to 80/20 or even 90/10. However, the minimum is healthy eating 70 percent of the time.

Naturally, a healthy eating plan should go hand in hand with a consistent workout plan. A minimum of 30 minutes of vigorous cardiovascular exercise three times per week combined with some form of resistance training at least twice per week are necessary for optimal health and fitness. Naturally, the less disciplined you are with your diet, the more exercise you will need to maintain your weight and overall health. However, I firmly believe that you cannot out train bad nutrition and a proper diet is the first building block in developing a healthy body.

So, with the change of seasons looming and the holidays around the bend, I encourage you to exercise the self-discipline to get back on track with proper diet and exercise – and avoid the temptation to continue the fast and loose rules of summertime!

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

September 7, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

How Lack of Sleep Can Harm Your Health

As featured in the September/October 2012 issue of Meridian Health Views.

You might see sleep as a break from your daily activities. Bust as you drift through the stages of slumber, your body and brain carry out tasks essential for physical and mental health. Unconsciously, you’re storing memories, re-balancing hormones, rearming your immune system against infection, and repairing your heart and blood vessels.

Most adults need between seven and nine hours of rest for good health. But more than one-fourth of those in the U.S. don’t get it – and the consequences are severe. More Americans than ever snooze less than six hours per night, causing the Centers for Disease Control and Prevention to label lack of sleep a public health epidemic. Below, our experts explain how it’s affecting your health and what you can do about it.

It’s Hard on Your Heart

As sleepless nights add up, so does harm to your heart. “Chronic sleep deprivation contributes to inflammation throughout your body, high cholesterol, and high blood pressure – all risk factors for heart disease,” explains Jeffrey Miksoff, D.O. of Jersey Shore Medical Center.

The effects may start as early as your teen years. By adulthood, the dangers is significant, according to a 10-year study in the journal Sleep. People who regularly sleep less than six hours per night have a 23 percent increased risk for heart disease than people who sleep more. And if their sleep is also poor quality, their risk is 80 percent greater.

“Improve both the quality and quantity of sleep by upgrading your bedroom,” advises Dr. Miksoff. “Get rid of TV and computer screens and keep things quiet, cool, and dark. And head there at the same time every night, even on the weekends. A regular sleep schedule helps ensure you get enough rest.”

It’s Packing on Pounds

Shortened sleep may be partially to blame for America’s obesity epidemic. “People who log less than five hours are significantly more likely to be heavy than those who get seven,” explains Frederick Dewill, M.D., of Southern Ocean Medical Center. “They’re also more prone to weight gain over time.”

Why? Tired brains actually respond to food differently. They light up when study participants look at food-related photos, even if they’re not hungry. One study found sleepy shift workers noshed on more sweet snacks. In fact, the sleep-deprived may eat up to 500 extra calories and 9 extra grams of saturated fat a day. In turn, extra pounds make sleeping more difficult.

Obese people are much more likely to have sleep apnea, a dangerous condition that disrupts breathing during the night. “Break the cycle by avoiding big meals and drinks – especially alcohol – late at night,” says Dr. Dewill. See your doctor if you snore loudly, choke, or gasp during the night.”

It’s Sending Your Blood Sugar Surging

Shortchanging your snoozing increases your risk of getting type 2 diabetes. “If you already have the disease, lack of sleep makes it harder to control,” says Francisco Cruze, M.D., of Ocean Medical Center. A study in the journal Diabetes Care found people with type 2 diabetes and insomnia had 23 percent higher fasting glucose levels & 48 percent higher fasting insulin levels.

These differences were large enough to increase the risk for diabetes complications, including nerve damage complications, including nerve damage, vision problems, and kidney disease. Another recent study helps explain the link. After five weeks with five-and-a half hours of sleep per night, participants’ blood glucose spiked more sharply after meals. Fortunately, nine days of normal rest reversed the effect.

Having trouble drifting off? Try exercise. Regular workouts – in this case, walking with poles – improved sleep in one group of study participants with type 2 diabetes. “Be sure to wrap up your workout at least three hours before bedtime to give your body time to unwind.” Dr. Cruze advises.

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

August 20, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Comments Off on How Lack of Sleep Can Harm Your Health

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 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

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

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

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

Kickboxing 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

November 21, 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