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The Season of Reflection | Karate Bekeley Heights NJ

‘Tis The Season of Reflection

By John C. Maxwell
I love the month of December. It’s one of my favorite times each year, because people are encouraged to be generous and kind, and spend time investing in their most important relationships. I look forward to being with my family, sharing old memories and making new ones. I look forward to celebrating the victories of the year with my different teams. December is the month that ties up the whole year.
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That’s why I’ve always used the last week in December as a time of reflection. Every year I set aside that time to go back over my calendar and review my year. I look at every day in my calendar and evaluate it. What was the main thing I scheduled that day? What turned out to be the main thing that day? What deserved more of my time? What deserved less?
It’s a habit I’ve developed over the years, and it’s one of the biggest in terms of setting me up for success. That’s because reflection is one of the keys to growth. You’ve heard the old saying, “Those who don’t learn from history are condemned to repeat it.” That applies to more than just schoolwork and world events. It applies to your personal history as well.
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That’s why, for the last few weeks in December, I want to share with you three key areas for your own reflection. You may not have the time to spend an entire week going over your calendar – though I recommend it if you can – and even if you did, you might not know where to start. So I want to give you three areas in your life that you can look back on for 2017, in order to determine where you grew, where you need to grow, and how you can capitalize on both moving into 2018.
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RELATIONSHIPS
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This is one of the biggest areas of growth for any person. Which relationships are helping me grow? Which ones aren’t? Sometimes the answers are surprising. And sometimes, the biggest relationship issues we face are with people we can’t just run away from! So how can you learn from this year’s relationshipchoices to be more successful and healthy in the coming year?
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RESPONSIBILITIES
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Our years are composed of things we have to do, both at work and at home. But the question is, for as busy as you are, are you doing the right things? How can you decide which responsibilities are truly yours versus things you do out of guilt or fear? And what might happen if you choose to be responsible for those things that only you can do? Learning from how you spent your time and effort this year will help you better position yourself to make the most of the opportunities you take and the commitments you make next year.
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RETURNS
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Of all the reflecting you can do on your year, this one most reveals how much you’ve grown over the past 12 months. What outcomes did your choices produce? Did those outcomes satisfy you? Did they move you forward toward your goals? If not, what outcome would have been more satisfying, and how can you chase that down in 2018? You see, the return you get for the choices you make can either keep you hungry and willing to move forward, ordrain your energy and keep you stagnant. When you take the time to think about what gives you your best return, you will be better positioned to chase that return from day one in 2018.
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I don’t know how your 2017 has shaped up, but for me, every year has its ups and downs. 2017 was no different. I’ve seen some great successes, but also some disappointments along the way. I’m looking forward to my reflection time, because I want to squeeze as much out of this year as I possibly can, to better position me as I head into next year.
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Maybe you’ve had an up and down 2017 yourself. Maybe the year has felt more like a roller coaster than a walk in the park! Maybe you’ve felt uncertain about how to move forward in your relationships, responsibilities and returns. If so, I truly believe investingsome reflection time in these three areas will significantly shape the way you live in 2018. Of all the gifts you might give this Holiday Season, making it a season of reflection is bound to be the greatest one for yourself and everyone around you.
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Karate Berkeley Heights 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 Berkeley Heights NJ, New Providence 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.BerkeleyHeightsNJKarate.com to learn about our Academy and our

We have been providing Martial Arts & Kickboxing classes to residents of Berkeley Heights NJ, New Providence NJ, Summit NJ and all surrounding areas for over a decade. If you are interested in Martial Arts training and you live in Berkeley Heights, New Providence, Summit, Chatham or a surrounding area, contact Martial Arts for Life at 908.464.2836 today!

Exercise: The Keystone Habit

According to a recent study, one of the top three New Year’s resolutions for 2014 is to exercise more. Many of the benefits of regular exercise are well-known. Research has repeatedly shown that regular physical activity lowers blood pressure, enhances mood, helps achieve and maintain weight loss, and reduces the risk of many diseases. Naturally, many conscientious adults recognize these benefits and seek to take advantage of the natural momentum that is built into the start of a new year when beginning a fitness regimen.

If you are among the many folks who have made a fitness-oriented resolution this year (or you already exercise regularly) I commend you on this decision. In addition to reaping the traditional benefits of exercise, recent research indicates that you are taking a big step toward making positive changes in many areas or your life.

In his book, “The Power of Habit,” author Charles Duhigg cites studies from the past decade that show a wide range of non-traditional benefits of working out: “When people start habitually exercising, even as infrequently as once a week, they start changing other, unrelated patterns in their lives, often unknowingly. Typically, people who exercise start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. It’s not completely clear why. But for many people, exercise is a keystone habit that triggers widespread change.”

Clearly, even minimal exercise provides benefits far beyond looking trim or dropping a few pounds. And with literally hundreds of ways to exercise and millions of workouts available for free online (a Google Video search for “workouts” resulted in 72,900,000 results) it has never been easier to get started on the keystone habit of exercise.

P.S. If you are wondering if you need to check with a physician before beginning an exercise program, check out these guidelines from the American College of Sports Medicine (ACSM) here.

Karate Berkeley Heights 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 Berkeley Heights NJ, New Providence 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.BerkeleyHeightsNJKarate.com to learn about our Academy and our

We have been providing Martial Arts & Kickboxing classes to residents of Berkeley Heights NJ, New Providence NJ, Summit NJ and all surrounding areas for over a decade. If you are interested in Martial Arts training and you live in Berkeley Heights, New Providence, Summit, Chatham or a surrounding area, contact Martial Arts for Life at 908.464.2836 today!

Berkeley Heights Holiday Shopping Safety

Statistics show that crime typically increases during the holiday season. This is because more people with cash, gift cards, etc. are out and about, which presents more opportunities for criminals.

Berkeley Heights Holiday Shopping Safety

It’s the most wonderful time of the year! Let’s keep it that way by staying healthy and safe this holiday season. Soon “Black Friday” will officially kick off the holiday shopping season, and many of us will be hitting shopping centers and malls in search of good deals on gifts for friends and family.

Statistics show that crime typically increases during and after the holiday season. This is because more people with cash, gifts, gift cards, etc. are out and about, which presents more opportunities for the criminal looking for an easy score.

Crimes of Opportunity

Crimes of opportunity are those resulting from spontaneous, unlawful action due to a situation that presents itself without prior planning. Such acts have little or no premeditation. For example, a criminal who notices a vehicle in an isolated section of a parking garage filled with shopping bags and then takes the opportunity to break into the vehicle to steal the contents is committing a crime of opportunity.

Our main goal is to avoid providing an easy opportunity for criminals. Here are some ways to avoid being targeted during holiday shopping trips:

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 the 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 their victim’s leg from under the vehicle, making it difficult to run or fight back.

4.) Don’t carry too many packages at once. It is important to have clear visibility and freedom to move. Consolidate your purchases into a small number of bags. Do not make it appear that you have purchased a large number of items.

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

6.) ALWAYS stay alert. Be on the lookout for anyone in the vicinity of your vehicle that is acting strangely. People do not typically hang around parking lots or parked cars, particularly if they are not carrying any packages, do not have their keys out, etc. Return to the store immediately if you see any suspicious activity near your car.

7.) Tell a friend or family member when and where you’re going, and when you’re expected to return.

8.) Do not purchase items from non-licensed solicitors in parking lots. The goods being offered are often counterfeit or stolen. Even more dangerous, these types of deals are often a set-up for a mugging or robbery attempt.

9.) Make sure any valuables are out of sight or locked in your trunk. Remember, MP3 players, iPods, cell phones, laptop computers, GPS systems, satellite radios and other small electronic devices are a car burglar’s dream.

10.) If you see something, say something! Contact mall security or your local police department if you witness any suspicious or criminal activity while doing your holiday shopping.  If you need immediate response, or anticipate personal safety could be a legitimate concern, call 9-1-1 immediately. And never, ever attempt to investigate suspicious activity on your own. Contacting mall security or police if you witness odd behavior – like someone wiggling the door handles on a vehicle – can help prevent potential crimes like car burglaries and auto theft.

Finally, I want to offer a word of caution on one safety tip that has been taught to people for years, particularly in women’s self-defense courses. It is often recommended that you have your keys ready, in your hand, prior to leaving the store you are shopping in. A few years ago, I learned of a case where the FBI had apprehended a criminal who had abducted and subsequently murdered nearly thirty women across the country over the span of several years. He had approached all his victims in mall parking lots. When the Federal agents were interviewing this career criminal, they asked him how he went about selecting his victims. He stated that he looked for women who had car keys in their hand because that meant they were not being picked up by anyone and were alone. I do think it is a good idea to have your keys (or key fob) in your hand, just keep that hand in a pocket or out of plain view.

If you are unable to follow these suggestions, I recommend doing your holiday shopping online with reputable websites in order to avoid putting yourself at risk.

Karate Berkeley Heights 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 Berkeley Heights NJ, New Providence 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.BerkeleyHeightsNJKarate.com to learn about our Academy and our

We have been providing Martial Arts & Kickboxing classes to residents of Berkeley Heights NJ, New Providence NJ, Summit NJ and all surrounding areas for over a decade. If you are interested in Martial Arts training and you live in Berkeley Heights, New Providence, Summit, Chatham or a surrounding area, contact Martial Arts for Life at 908.464.2836 today!

Health & Fitness Lifestyle | Karate Berkeley Heights NJ

Health & Fitness Tip – Make Health & Fitness Your Lifestyle

There is an excellent book by Charles Duhigg, The Power of Habit, I highly recommend. The author has pored through research, conducted interviews and intensively studied the psychology and physiology behind our habits as human beings. As a corollary of his studies, Mr. Duhigg uncovered habits that dramatically increase one’s chances of succeeding to lose weight and become fit. He refers to these as “keystone habits,” or habits or small changes that have a ripple effect on multiple areas of a person’s life.

Habit #1: Exercise The Power of Habit: “When people start habitually exercising, even as infrequently as once a week, they start changing other, unrelated patterns in their lives, often unknowingly. Typically, people who exercise start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. It’s not completely clear why. But for many people, exercise is a keystone habit that triggers widespread change.” (p. 109)

If you just get out and exercise once per week it can literally change your life. This conclusion is based on multiple studies in publications such as Public Health Reports and Journal of Psychiatric and Mental Health. I firmly believe the habit of regular exercise is the keystone habit for healthy and fit adults.

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 pads, students will have a wide variety of striking options.

Karate Berkeley Heights 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 Berkeley Heights NJ, New Providence 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.BerkeleyHeightsNJKarate.com to learn about our Academy and our

We have been providing Martial Arts & Kickboxing classes to residents of Berkeley Heights NJ, New Providence NJ, Summit NJ and all surrounding areas for over a decade. If you are interested in Kickboxing, Fitness Kickboxing, Cardio Kickboxing, or Thai Kickboxing and you live in Berkeley Heights, New Providence, Summit, Chatham or a surrounding area, contact Martial Arts for Life at 908.464.2836 today!

Karate Berkeley Heights NJ | Martial Arts Training

Are you a resident of Berkeley Heights looking for Martial Arts training?

Family owned and operated, Martial Arts for Life has been proudly serving Berkeley Heights and surrounding areas since 2005.

Martial Arts for Life Chief Instructor, Master Rich Brugger has been training in the martial arts since 1993. He was promoted to the rank of Master Black Belt by Grandmaster Jhoon Rhee in 2005. He is fully certified to teach martial arts by the Martial Arts Teachers’ Association. He has written articles on family safety, health & fitness and parenting for ParentGuide News and the New Providence – Berkeley Heights PATCH. As a teacher of teachers, Master Brugger’s articles on best-practices for instructors and school-owners have been featured regularly in MA SUCCESS, the martial arts industry’s largest trade publication. He is also the author of A Parent’s Guide To Family Safety – A Common Sense Guide To Keeping Your Family Safe.

Martial Arts for Life was also featured in the February 2014 issue of SUCCESS Magazine.  In the article, “Goal Driven,” our work with our students on goal setting, character education and life-skills is discussed. Martial Arts for Life was honored to receive a proclamation from the Mayor and the Borough Council of New Providence in 2015 recognizing our positive impact on the local community.

Martial Arts for Life is centrally located in The Village Shopping Center in New Providence, NJ (which is conveniently located just 2.3 miles from the center of Berkeley Heights).

Martial Arts Berkeley Heights 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 Berkeley Heights NJ and all surrounding areas.

P.S. Visit our website at http://www.BerkeleyHeightsNJKarate.com to learn more about our Academy.