Let's face it, some days you just don't feel like exercising.
You get too busy, too stressed and quite simply too tired.
Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.
1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.
2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.
3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.
4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.
5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.
6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.
7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.
8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.
9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.
10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."
11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.
12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.
Interested in Fitness Kickboxing & X-Training? Regular exercise gives you so many amazing benefits, as you've seen from the above list. Click "Learn More" below to claim your 100% FREE Intro Class and get started on the exercise program that will change your life forever.
There are plenty of exercise misconceptions out in the world, some of which may be holding you back from your best body.
Do the following 5 exercise myths sound familiar? This may be exactly what you need to hear.
1) Exercise on an empty stomach burns more fat.
This theory says that if there's no fuel in your body to burn then you'll end up burning fat, but research has proven otherwise. Instead of pulling the energy from stored fat, there's a better chance that your body will look to energy in your bloodstream and muscle stores. Further drawbacks to exercising on an empty stomach include shortened workouts due to lack of stamina, and dizziness or nausea from low blood sugar.
Instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise.
2) Cardio is more effective for weight loss than weights.
For some reason women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.
If your goal is weight loss, then make friends with some dumbbells.
3) If you exercise enough, then you can eat anything you want.
This myth makes me cringe, as I've seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.
For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.
4) For optimal fat burn, exercise longer at a low intensity.
Wouldn't it be nice if this one were true? Then instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that's because it is too good to be true.
Intensity matters when it comes to getting great results, so challenge yourself.
5) Unless you exercise often, exercise is a waste of time.
I hear this myth in the form of an excuse from people who haven't started an exercise program due to the idea that they won't be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it.
Any exercise is better than zero exercise. Contact me today and we will get you set up with an exercise program tailored to your lifestyle.
The sooner that you get started on my results-driven exercise program, the sooner you will be living life in your new, slimmer body.
What are you waiting for?
You wake up each morning with every intention of eating “good” today.
You’ll skip the drive thru line on your way to work. You’ll refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon. And you won’t even think about having dessert after dinner.
But then your cravings kick in…
Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your honey surprises you with a bowl of your favorite ice cream.
You tell yourself that tomorrow will be different.
Tomorrow you won’t give in to food cravings.
But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.
Why Do Food Cravings Always Win?
Let’s face it, we live in a world where food temptations are everywhere…which leads to cravings, which leads to eating things that you shouldn’t, which leads to pounds gained. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.
Stores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren’t enough, the people in your daily life are another (constant) source of food temptation.
To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit that’s not easily broken.
New Technique to End Food Cravings
Food cravings don’t need to have the upper hand on you anymore. Here’s how you can fight back using your most powerful asset: your brain.
Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.
Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time. You feel wonderful about the river because it’s making you feel happy.
Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.
With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.
Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).
This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps:
Step One: Create a STRONG Negative Association with Unhealthy Food
You may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.
Take the wrong food off that pedestal by listing off everything negative about them…
✓ These foods make you unhealthy.
✓ These foods cause weight gain.
✓ These foods drain your energy.
✓ These foods kill your confidence.
✓ These foods lessen your quality of life.
✓ These foods damage your love life.
Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place.
Step Two: Create a STRONG Positive Association with Wholesome Foods
Now that your mental food pedestal has been cleared, put truly wholesome food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are the place to start.
List off the things that you love about healthy food...
✓ These foods make you healthy.
✓ These foods promote fat loss.
✓ These foods boost your energy.
✓ These foods build your confidence.
✓ These foods improve your quality of life.
✓ These foods enhance your love life.
I encourage you to immerse yourself into the world of healthy, wholesome foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.
Use the technique above consistently and you will soon find that healthy, wholesome foods are your favorite. And craving the wrong foods will be a thing of your past.
Call or email me today and I’ll get you started on a fitness program that will change your life and your body forever!
You may think the 30 minutes you spend every other day in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.
How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.
1. On the Way to Work. To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or train, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.
2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.
3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.
4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.
5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day.
That’s right—all you have to do to stand up for your health is stand up!
All of these bonus calorie burning tips are great – when done in conjunction with a consistent, challenging exercise program. If you aren’t yet one of my valued clients then now is the time to join in – call or email today to get started!
Fusion MMA & Kickboxing
Today is the birthday of the Marine Corps! First formed on November 10th, 1775 - the Marines are now 243 years old.
To celebrate I wanted to share a little info on their martial art program. Yup, the Marines practice hand to hand combat. Named MCMAP (Marine Corps Martial Arts Peogram), it began in 2001.
MCMAP is a blend of many martial arts, drawing heavily from Brazilian Jiu Jitsu, Judo, Wrestling and Boxing.
Watch this video of UFC fighters taking part in the MCMAP program:
Getting into fights is never a good idea, especially if you're opponent knows jiujitsu and MMA.
Backstory: it's hard to tell exactly what happened, but a group of men are having an argument with another man in a parking garage. One of the men squares up and after a short exchange of punches backs off. After what SHOULD have been a diffused situation(with no one really hurt) another man decides to attack and... it was not a good idea.
Never forget that getting into a fight is ALWAYS a dangerous, unpredictable event with one or both parties likely to suffer serious injury. Always walk away when you can!
Now watch to see how valuable knowing Wrestling, Jiujitsu and Boxing can be:
In this short video I'll show you how to effectively deal with an opponents striking in your closed guard. Use Inside Bicep Control to either stand-up or attack with an armbar submission!
NEXT UP: Shaquan Moore at Bellator 208 [Feder vs Sonnon]
Try a 💯 FREE Class with us: [Register Here]
On Friday October 13, 2018 Shaquan "Savage Shy" Moore made his Pro MMA debut at Bellator MMA 208 Sonnon vs Fedor.
We are extremely proud of all the hard work, sweat blood and tears that went into this fight camp and are excited to see what the future holds.
Moore lost a Split Decision after 3 5-minute rounds. What do you think about the fight?
What is a McDojo? How do you identify one - before getting scammed by one?
As Mixed Martial Arts & Brazilian Jiujitsu grow, there are MANY schools trying to cash in on the sports popularity. The rise of the UFC, Bellator MMA and professional grappling leagues have helped skyrocket interested in legitimate MMA & BJJ training....
However, many karate schools and traditional martial artists have tried to jump on the bandwagon, advertising as "MMA" or Brazilian Jiujitsu" without having the proper training or credentials.
Take a look at this short list on how to identify a "McDojo" before joining any club!
1. There are no MMA, Kickboxing or Grappling competitors.
Any legitimate gym is going to have their students compete. Tournaments help students test their skills against other, resisting opponents. Its a cornerstone of a quality MMA or BJJ school! If no one is competing in MMA, Muay Thai, Kickboxing or Jijitsu.... you are probably NOT at a reputable academy.
2. The Coaches/Instructors Have No Experience in MMA.
Your coach should have competed in MMA (or a the very least be coaching others who compete). Not everyone fights (and that's ok) but if they have never stepped into a cage or ring before, it's a red flag.
3. Their Base Style Isn't BJJ, Muay Thai & Wrestling.
All legitimate MMA gyms have one thing in common, the base martial arts style practiced are Brazilian Jujitsu, Muay Thai (Kickboxing), Wrestling & Boxing, If you are learning Karate, Japanese Jujutsu or some other style of traditional martial art, this is another sign of a "McDojo" masquerading as an MMA gym!
4. They Charge for Belt Tests or Stripes.
Belts in Jiujitsu are earned, not bought!! In both our Kids & Adult programs, fees are never charged for promotions and never should. These promotions are an honor for the student to earn (as well as for the instructor to give) and should not be made into a money grab.
5. Instructors Are Wear Karate, Aikdio or Other Black Belts in BJJ Class.
Many instructors have belts from other styles, and that's ok! Our Head BJJ Coach is also a Black Belt in Karate. But you should never wear your Karate (or other) belt with a BJJ uniform on, Many unqualified gyms will do this and it is misleading to students.
I hope this post helps you in your search for a quality, legitimate martial arts school!
P.S. If you'd like to get started with MMA or Jiujitsu training, you're in luck! You can schedule a 100% FREE Intro Lesson with us here: Free MMA & BJJ Intro Lesson.
One of the most common questions I get about our Brazilian Jiujitsu & MMA program is this, "Am I ready to train?" and it comes in many other forms...
The answer is always YES! You see Jiujitsu is truly for everyone. Any person of any skill or strength level can start. At Fusion we offer a complete Beginner Jiujitsu & Muay Thai program where you will learn the fundamentals of MMA in a safe, clean and fun environment.
You will not get hurt, made fun of or bullied around by advanced students, EVER! In fact it will be the opposite. You will be encouraged by all of the higher belts to train even more, they will help correct your technique and encourage you to be your best.
Remember, everyone has to start somewhere and that "somewhere" is the beginning! You will only gain the strength, cardio, athleticism and other traits needed by training in Jiujitsu, Muay Thai and MMA.
So leave the self-doubt at home, take a 100% FREE Intro session with my coaches and I promise it will be a life changing experience!
P.S, If you are ready to take the leap and try the very best MMA on the North Shore of Long Island, then sign-up for your FREE Intro Lesson HERE!