Martial Arts for Life | Blog

Interval & Resistance Training | Martial Arts for Life

A Tabata / Interval training combination workout from one of our adult martial arts classes at Martial Arts for Life in New Providence, NJ. Our martial arts academy is located in The Village Shopping Center in New Providence.

Making our community healthier & safer, one person at a time.

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

Since 2005, we have been 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.

Staying Lean & Mean | Martial Arts for Life

While everyone has their own reasons for staying fit and trim, some of the biggest benefits have nothing to do with outward appearance.

When I write about staying “lean and mean,” many folks misunderstand and think the concept has to do with trying to emulate the fitness models on the cover of the latest magazines by being on a zero-carb diet. For the purpose of this article, “lean and mean” refers to maintaining a healthy body weight and an active lifestyle in order to have health, energy and vitality. While everyone has their own personal reasons for staying fit and trim, some of the biggest benefits have nothing to do with outward appearance.

According to the National Heart, Lung & Blood Institute, overweight and obesity-related health problems in adults include coronary heart disease, high blood pressure, stroke, diabetes, cancer, osteoarthritis, and infertility. Obviously, avoiding these serious health risks is a bit more important than wanting six packs abs or tight buns!

While training men and women of all shapes and sizes in fitness and martial arts for nearly two decades, I have made some observations. As the saying goes, “success leaves clues,” and there are definitely some habits that those who stay “lean and mean” observe.

Here are some of the most important habits to help you stay lean and mean:

1.) Eat Like An Adult. There is a reason that fast food establishments give away toys and have playgrounds – they are designed to attract children! The same goes for sugary snacks and cereals. If you are an adult and you’re routinely eating goodies that came with a treasure map or toy inside, you need to reexamine your diet. In order to stay fit, trim and healthy it is important to avoid excess sugar, fat and empty calories. Processed snacks and fast food must be consumed sparingly (if at all) if you want to stay lean and mean.

2.) Drink Water. In order for your body’s various systems to work properly, you need to drink water. For starters, water flushes toxins out of vital organs, carries nutrients to your cells, lubricates joints and helps to maintain body temperature. It helps you stay lean by reducing hunger, and raising your metabolism. In addition, water reduces caloric intake by filling you up when consumed prior to meals and when substituted for sugary drinks.

3.) Eat Snacks That Blunt Hunger. By consuming snacks that blunt hunger, you will be less likely to indulge in overeating. For example, snacking on a handful of almonds has been shown to increase feelings of fullness and help with weight management. You could also consider having a shake containing whey protein in between meals as whey is digested rapidly and has been proven to raise levels of hunger blunting hormones.

4.) Make Healthy Eating & Exercise A Lifestyle. Fad diets and quick fix 90 day workout programs are generally not sustainable. Rather than attempting to stay the course on a crash diet or complete a short-term exercise program, strive to make a sensible diet and exercise part of everyday life. The “lean and mean” crowd doesn’t have to make extra time to exercise or fanatically monitor calories because they have made their workouts part of their routine and have made eating healthfully a habit.

5.) Don’t Walk, Run. You don’t have to physically run as part of your workout if you don’t want to, but it is important to exercise with intensity (provided you are healthy enough to do so) in order to stay lean. Many overweight people simply do not get enough physical activity to burn off the excess calories they are consuming on a daily basis. On average, a person will burn roughly 100 calories per mile while walking. However, just one 12 oz. can of soda contains between 140 and 150 calories. Set a goal for between 75 and 150 minutes of moderate to intense exercise per week. Be sure your workouts include both cardiovascular and resistance training.

6.) Live An Active Lifestyle. Another secret of the lean and mean crowd is they lead an active lifestyle. They don’t shy away from taking the stairs, taking care of yard work, playing with their children or vacuuming. Did you know vacuuming for 30 minutes burns about 90 calories? When you exercise regularly and stay active outside of the gym as well, you keep your metabolism in high gear and burn off excess calories.

7.) Practice Hara Hachi Bu. Hara Hachi Bu is not a new form of yoga, but rather a habit of calorie control which specifies that you eat until you are 80% full. Stopping at 80% is a great strategy to stay lean without starving yourself, because the stomach’s receptors take around 20 minutes to tell the body how full it really is and 20 minutes after stopping you will feel really full. That means if you eat until you’re 100 percent full, you go over capacity at each meal. Unfortunately, because your stomach stretches when you overeat, you’ll gradually have to eat more and more to feel satisfied.

8.) Be Selectively Indulgent. There are very few folks that never eat for pleasure. Most of us have a couple of favorite foods that we eat for enjoyment rather than sustenance. As a general rule of thumb, you should seek to eat for health and sustenance 70% of the time and be slightly less disciplined about 30% of the time. For example, eat healthfully Monday through Friday and be selectively indulgent on the weekends. Selectively indulgent means you have a couple pieces of pizza (not a whole pie) or have a scoop of ice cream for dessert (not a double fudge sundae). It’s not necessary to cut out everything you enjoy in order to maintain a trim appearance, but it is essential to exercise self discipline.

9.) Make Smart Decisions. Individuals that maintain a healthy body mass index generally consider how the foods they are eating will affect their body. In other words, they ask the question, “How will I feel after I eat this?” People who are overweight tend to choose foods based on how they feel while they are eating them, not afterwards. Make it a habit to consider what affect the foods you are choosing will have on your body both in the short and long term.

10.) Know Your Number. With the help of your physician, you should determine an ideal body weight based on your height, age, health, physical condition, etc. Then decide on a weight you will simply not allow yourself to go beyond. Many people never make this decision.

There you have it, ten tips to help you stay lean and mean!

Martial Arts for Life is a family oriented martial arts school that offers classes for men, women, and children. We are committed to patiently helping everyone who enters the program develop leadership skills, honesty, integrity, focus and self-discipline in every aspect of their lives.

We are located at 1260 Springfield Avenue, New Providence, NJ.  We are proud to serve  Union County NJ, New Providence NJ, Berkeley Heights NJ, Murray Hill, Summit NJ, Chatham NJ and all surrounding areas.

You can reach us at 908.464.2836

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, Summit NJ and all surrounding areas.

P.S. Visit our website at http://www.BeginKarate.com to learn about our Academy and our programs.

Halloween Safety Tips | Martial Arts for Life

Karate New Providence NJ – Halloween is a fun and  exciting time of year for children. Here are some tips to help ensure they have a safe holiday!

1.) Choose a Halloween costume that is fireproof and affords full visibility.  If the costume includes props of any kind, be sure they are smooth and flexible and do not create a fall or poke hazard. Use reflective tape on wrists or ankles to add sparkle to any costume. Flash lights also make a great prop.

2.) Look for Halloween events that do not involve a house-to-house trick or treat. Times are not what they once were. Most communities, high schools recreation centers and activity programs host great Halloween events. For example, check out the downtown New Providence Trick or Treat event this Halloween from 3:00 p.m. to 5:00 p.m.

3.) Always have children trick or treat in groups and use a one-to-one buddy system within the group, even for teens. Talk to children and teens before house to house activities about how to maintain their safety. Only trick or treat at houses with front porch lights on. Always go to the door with your buddy. Never go into a house  – even for a moment, be polite but do not allow any person to touch, hold or pick you up. Never trick or treat alone.

4.) Encourage youngsters to be careful around pets and other animals. Pets are easily over excited and costumes often spook otherwise calm animals. Be very cautious around animals when in costume and never reach out for them when masked.

5.) Cross the street at corners and look both ways before crossing. Remind children and teens to walk away from the edge of bushes and avoid dark spots on streets, at alleyways and anyplace someone could lay in wait. Teach children how to present a personal fence to draw attention and how to say “Stay Back!” or “Leave Me Alone!” Teach children how to “Go Crazy” if they are grabbed or pulled by a predator.

6.) Don’t assume the right of way. Motorists may have trouble seeing trick or treaters. Just because one car stops, doesn’t mean others will!

7.) Remind kids not to eat any treats until a responsible adult has inspected them. Consider providing your youngsters with some “safe” candy from home to snack on while they are trick or treating, so they are not tempted to violate this rule.

8.) Teach children to avoid any candy that has loose wrappings, is unwrapped, has puncture holes, or is homemade.

9.) Be aware that kids under four shouldn’t have popcorn or hard candy – both are choking hazards.

10.) If you plan on welcoming trick or treaters at your door, check the porch and any part of the yard that trick or treaters will use. Remove hazards kids could trip over like garden hoses, toys, bikes and lawn decorations. Sweep leaves off sidewalks and from steps and make sure surfaces are not slippery. It’s wise to restrain pets that might jump on or bite a child.

Resources:  FBI; SMSA, FBI Uniform Crime Reports, U.S. Bureau of Justice; The National Center For Missing And Exploited Children, Warrior Personal Safety & A. Arango, American Academy of Pediatrics, Halloween Web, & CSPC.

Martial Arts for Life is a family oriented martial arts school that offers classes for men, women, and children. We are committed to patiently helping everyone who enters the program develop leadership skills, honesty, integrity, focus and self-discipline in every aspect of their lives.

We are located at 1260 Springfield Avenue, New Providence, NJ.  We are proud to serve  Union County NJ, New Providence NJ, Berkeley Heights NJ, Murray Hill, Summit NJ, Chatham NJ and all surrounding areas.

You can reach us at 908.464.2836

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, Summit NJ and all surrounding areas.

P.S. Visit our website at http://www.BeginKarate.com to learn about our Academy and our programs.

New Providence Family Safety: Home Invasion

One of the most frightening crimes that can occur is a home invasion. A home invasion is defined as “the act of illegally entering a private and occupied dwelling with violent intent for the purpose of committing a crime against the occupants.” The main difference between a simple burglary and a home invasion is intent. Residential burglars typically target homes that appear unoccupied and seek to perpetrate their crime in the absence of the homeowner. Conversely, the home invasion robber targets homes when they are most likely to be occupied (nights and weekends for example).

How do home invasion robbers pick their victims, and how do they get into your home? According to security consultant Chris McGoey, “Some home invaders might have been in your home before as a delivery person, installer or repair vendor. Home robbers rarely work alone and rely on an overwhelming physical confrontation to gain initial control and instill fear in you. The greatest violence usually occurs during the initial sixty seconds of the confrontation…”

While it is true that some home invaders violently enter the residence by kicking in the door, many home invasions begin by the homeowner simply answering their front door when someone knocks. Some common phrases used to get you to open your door are:

“I have a delivery I need you to sign for.”

“I’m sorry. I think I just backed into your car outside.”

“I think I just hit a dog and I’m looking for the owner.”

Home invaders have also been known to pose as maintenance or public utility workers, delivery men, or even police officers.

Once an intruder gains access to the home, various demands are typically made to gain possession of jewelry, cash, and other valuables. Some invaders will tie their victims up while they ransack the home. Others will force one or more of the victims to leave with them, driving them to an ATM machine to withdraw cash.

Although few statistics are available on the crime of home invasion, because it is not defined as a crime in its own right in most jurisdictions, recent statistics have indicated you are eight times more likely to be involved in a home inva­sion attack than you are to be involved in a house fire. Below are ten tips to help you and your loved ones avoid the horror of a home invasion.

Top 10 Home Invasion Prevention Tips

1.) Secure your home with strong doors and locks. Research indicates the most common point of entry is the front door. Properly securing your front entrance will make it more difficult for an intruder to simply kick the door in. At the very least, a secure front door will slow down an intruder and buy you some time to contact the authorities or escape. Proper security includes solid core doors, heavy duty locks, and window security devices. Chain latches are considered ineffective as a barrier.

2.) Never open your door to strangers or solicitors. A majority of home invasions start with a simple knock on the door. Demand identification from anyone who you do not know. This includes utility workers, delivery persons, repairmen and even police officers who are in plain clothes. Verify the identification by calling that place of business (or the person’s employer). If someone claims to be in distress or needs assistance or directions, tell them you are calling the police to respond.

3.) Develop an escape plan for your family and rehearse it. Train family members on where to go and what to say. If someone can escape, the invaders will have lost their advantage of privacy and time. Children are often overlooked as potential rescuers and sometimes are not as well guarded. If the opportunity presents itself, a trained child can dial 911, activate an alarm panic button, or escape to the neighbor’s house to summon the police. Remember, the best defense against home invasion is education and planning.

4.)  Maintain good relations with your neighbors, and keep an eye on each other. Get involved with your community. If you see something suspicious at a neighbor’s house, contact them or the police immediately.

5.) Lock all doors, windows, and garages at all times. Fortification of rear doors, sliding glass doors, and garage doors are also important.

6.) If you have a home security system, set the home perimeter alarm at night. If someone attempts to gain entry, the alarm will sound, giving you time to respond.

7.) Keep porches and all entrances well lit, i.e., driveways, garages and alleys.  Check bulbs regularly.

8.) Senior citizens or women living alone might consider leaving items such as a pair of men’s boots or other garments laying about, giving the impression that other persons reside there.

9.) Consider owning a dog for protection. If this isn’t possible, an empty dog bowl left on the porch gives the impression that there is a dog on the premises.

10.) Don’t fight over property with an invader. Let them have the property; it is not worth your life and can be replaced. Never follow the intruder from scene, call 911 immediately and give the best description you can.

As Benjamin Franklin said, “An ounce of prevention is worth a pound of cure.”  Educating yourself, preparing your dwelling and forming a well thought-out plan with your family is the first (and perhaps most effective) line of defense against a home invasion.

*Statistics and tips compiled from various sources including: J. Frankel (Global Security Experts, Inc.), Torrington Police Department, Pennsylvania State Police, C. McGoey  (Crime Doctor Website).

Martial Arts for Life is a family oriented martial arts school that offers classes for men, women, and children. We are committed to patiently helping everyone who enters the program develop leadership skills, honesty, integrity, focus and self-discipline in every aspect of their lives.

We are located at 1260 Springfield Avenue, New Providence, NJ.  We are proud to serve  Union County NJ, New Providence NJ, Berkeley Heights NJ, Murray Hill, Summit NJ, Chatham NJ and all surrounding areas.

You can reach us at 908.464.2836

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, Summit NJ and all surrounding areas.

P.S. Visit our website at http://www.BeginKarate.com to learn about our Academy and our programs.

 

JKD’s Wing Chun Roots

 

This is a very cool video that was used to promote the Ip Man biopics starring Donnie Yen (great movies for any martial arts fan). In the video Guro Dan Inosanto talks about the influence of the Wing Chun system on Bruce Lee’s martial arts journey and demonstrates some techniques from Wing Chun and Bruce Lee’s Jeet Kune Do. For JKD aficionados, the Ping Chuie / Gua Chuie series on the focus mitts is featured towards the end of the video.

In well over two decades of training in the martial arts Guro Dan Inosanto is by far the most knowledgeable and well-versed instructor I have ever had the privilege of training with. His ability to seamlessly transition from style to style and historical knowledge of virtually all arts is unparalleled. And in spite of his tremendous martial arts pedigree and knowledge, he is just about the most humble man you could ever meet.

Training with the legendary Guro Dan Inosanto.

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.