David DiBella's Blog

Healthy Tips to Survive a Holiday Eating Frenzy

info@TMAFitness.com — Sun, 02 Oct 2011 16:27:27 GMT

First comes Halloween, then Thanksgiving, then Christmas, then New Year's… It seems as if the holidays and all the delicious food they bring never end. Consider taking control of your eating habits BEFORE the holidays and not after. Here's some tips to get you started:

1. Exercise: use some vacation time to develop and implement an exercise program.

2. Review Your Cooking Methods: get on the internet and research some healthier ways to prepare your food

3. Invest in Lower Fat Ingredients: the difference in taste is often times too subtle to really notice. Don't forget lower calorie beers, wines and soft drinks as well.

4. Prepare for Going Out: eat before you arrive hungry at a party full of temptations. Tell yourself that it is ok to snack on the vegetables instead of the dessert food.

5. Be Wary of Sugary Food: always remember that rich, sugary foods have a habit of making us crave more rich, sugary food.

6. Leave What You Don't Want: when you're full, stop eating.

Kickboxing + Boxing Workouts Get Your Heart Pumping!

info@TMAFitness.com — Tue, 11 Jan 2011 14:39:57 GMT

It’s great to see many new faces in our Kickboxing + Boxing and Boot Camp class. Please read my previous blogs that will give you pointers on what to expect from your classes along with other tips to remember as you are embarking on your fitness journey. Kickboxing + Boxing classes provide a great cardio workout. One way to make sure you are getting the most out of your workout is to check your target heart rate during Kickboxing + Boxing class.

You gain the most benefits when you exercise in your target heart rate zone during Kickboxing + Boxing class. Usually this is when your exercise heart rate (pulse) is 60 percent to 80 percent of your maximum heart rate.
Look at the chart below and determine your target heart rate. If your pulse is below your target zone (see the chart below), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise. Some medication may change your heart rate so check with your health care provider to determine the best target heart rate for you.
What is your maximum target heart rate?

220 - Your Age = Predicted Maximum Heart Rate

How to check your pulse to find your target heart rate:
1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. (See the illustrations to the right.)
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
Check your pulse: _______________ x 6 = ________________
(beats in 10 seconds) (your pulse)

Age	Target Heart Rate (HR) Zone (60-85%)	Predicted Maximum Heart Rate
20	120-170	200
25	117-166	195
30	114-162	190
35	111-157	185
40	108-153	180
45	105-149	175
50	102-145	170
55	99-140	165
60	96-136	160

7 Tips for a Successful Kickboxing + Boxing Workout

info@TMAFitness.com — Wed, 15 Dec 2010 21:20:38 GMT

Do a thorough warm-up prior to your Kickoxing + Boxing workout.
Start slow and work up to full speed.
If you are out of shape, start very slow!
Don't punch or kick as hard as you can (unless you're advanced).
Do not fully extend your arms or legs .
Do interval training to let your body rest.
Stretch when your done while your muscles are warm.

To learn more about Kickoxing + Boxing classes at TMAFitness, click here.

Kickboxing + Boxing Tips For Success

info@TMAFitness.com — Fri, 19 Nov 2010 12:51:02 GMT

We’re seeing new faces in the Kickboxing + Boxing classes and here are some tips for.

Here are 6 Kickboxing + Boxing tips:

1). Take your warm-up seriously and do your best!

In Kickboxing + Boxing class we may do 20 push-ups. Try your best to attain that number. If you are unable to reach that that number then that is okay. The great thing about Kickboxing + Boxing is you can stop to take a breather anytime without falling behind the class.

2). Have fun – work hard!

In Kickboxing + Boxing your punches and kicks should be done with full power and intensity to get your heart rate up. It's important to have fun but make sure you put in the right effort and intensity. So make sure you don't play patty cake with the punching bag.

3). Breathe!

In Kickboxing + Boxing you need to exhale when you throw your punch and inhale when you retract your arm or leg.

4) Kick!

Try kicking as high as your flexibility allows. You’ll burn more calories with high kicks!

5) Teamwork makes a difference!

In Kickboxing + Boxing class you’re going to not only feel welcome but also get encouragement from your partner in times that we team up. Encourage the person across from you! The extra words of encouragement from your partner can help you push a little harder before the round ends.

6). Heads Up!

In Kickboxing + Boxing class try to keep your hands up at all times when you punch and never loop or drop them below your chin. Your punches should go straight out and back to your face. By keeping your hands up you will work and sculpt your shoulders and burn more calories as opposed to dropping your hands to your waist.

Tips For Eating Healthy on the Weekends

info@TMAFitness.com — Sat, 02 Oct 2010 19:19:05 GMT

It’s the weekend! Enjoy yourself but be careful not to overindulge with poor eating habits. With a little thought and preparation, you can continue to eat healthy and still enjoy your weekend. Here are some tips:

Plan ahead

Don't load up your kitchen with lots of tempting, high-calorie snacks. Keep fresh fruit, vegetables, whole grain crackers and your favorite cheese on-hand for nutritious snacking.

Don't skip breakfast

Start Saturday and Sunday mornings with a healthy breakfast with plenty of protein and fiber. Good choices include eggs, whole-grain cereal with low-fat milk, or whole-wheat toast with peanut butter.

Eat lots of Fruits and Vegetables

They are low in calories, and high in nutrients and fiber. Fiber is key -- it will keep you feeling full.

Eat less at restaurants

Going out for dinner? Most restaurants serve very large portions. Try splitting an appetizer for your meal or splitting and entrée with someone. Like I said portions at restaurants can be much larger than you need so try this technique.

Get some exercise each day

Go for a walk. Not only will you burn calories, the exercise will improve your mood and may distract you from your cravings. You can always join us Saturday mornings for Kickboxing + Boxing class! It’s a great way to start your weekend!

Your World Affects Your Workout

info@TMAFitness.com — Tue, 21 Sep 2010 14:59:09 GMT

Take some time to think about your daily routine: what you eat, your stress level and how long you are sleeping at night. These all have an effect on your workout and your health. It sounds like common sense but it’s important to take a step back and reassess your daily lifestyle to make sure you are taking proper steps to be your best.

Follow these nutritional guideline from the American Heart Association:

Fruits and vegetables: At least 4.5 cups a day
Fish (preferably oily fish): At least two 3.5-ounce servings a week
Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Other Dietary Measures:

Nuts, legumes and seeds: At least 4 servings a week
Processed meats: No more than 2 servings a week
Saturated fat: Less than 7% of total energy intake

Tips For Reducing Stress:

Positive self-talk: Think positive! Say to yourself, “I can do this!” or “I’ll do the best I can.”
Emergency Stress Stoppers: Count to ten; take a walk; walk away from the situation; drive in the slow lane and avoid busy roads.
Finding Pleasure: read a book; listen to music you enjoy; call a friend.
Daily relaxation: Breathe slowly for ten minutes focusing on each breath; picture yourself in a peaceful place; read your morning paper outside while getting fresh air.

Get Proper Rest:

Follow this chart to make sure you are getting enough sleep:

Kickboxing + Boxing Stretching Tips

info@TMAFitness.com — Fri, 10 Sep 2010 16:14:07 GMT

Stretching prior to Kickboxing + Boxing class is very important. Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

Below are 3 of the most beneficial stretches you can do prior to attending Kickboxing + Boxing class. Obviously there are a lot more, but these are a great place to start.

Rotating Stomach Stretch: Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. The slowly bend one arm and rotate that shoulder towards the ground
Standing High-leg Bent Knee Hamstring Stretch: Stand with one foot raised onto a table. Keep your leg bent and lean your chest into your bent knee.
Squatting Leg-out Adductor Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.

Bullies Beware – Karate Builds Confidence & Self-Esteem

info@TMAFitness.com — Wed, 08 Sep 2010 13:44:02 GMT

School is back in session and I’ve already experienced a few calls from concerned parents wondering if Karate Kids Youth Martial Arts will help their child in the event of a situation with a bully at school. Let’s face it; your child needs to be prepared to face the unfortunate situation of dealing with a bully. Karate Kids Youth Martial Arts can help. We teach boys and girls how to properly handle and hopefully diffuse the situation from ever happening again.

Karate Kids Youth Martial Arts not only teaches your child techniques in the martial arts, but life skills as well. There are skills children need to learn in life in order to stand up to others. We take the time to focus on a different life skill each week with the goal of building confidence and awareness in a nurturing environment.

Karate Kids Youth Martial Arts meets four times a week for one hour and the average student attends 2-3 classes per week. The classes are great way for children to make new friends and build their self confidence as they succeed in karate.

Here are some tips on how to resolve a problem if your child is being bullied:

Talk to your child's teacher about it instead of confronting the bully's parents. If the teacher doesn't act to stop the bullying, talk to the principal.
Teach your child nonviolent ways to deal with bullies, like walking away, playing with friends, or talking it out.
Help your child act with self-confidence. With him or her, practice walking upright, looking people in the eye, and speaking clearly.
Don't encourage your child to fight. This could lead to him or her getting hurt, getting in trouble, and beginning more serious problems with the bully.
Involve your child in activities outside of school, allowing your child to make friends in a different social circle

Karate Kids Youth Martial Arts

info@TMAFitness.com — Thu, 02 Sep 2010 12:27:41 GMT

Why do you think karate classes are good for children? Karate classes teach the kind of skills and knowledge that children can adopt and apply in their everyday life. In our Karate Kids Youth Martial Arts class we focus not only on teaching your child karate techniques but life skills such as focusing on your family, listening to your parents and teachers in school and being honest. Just think of how these skills could mold your child into a good citizen!

Karate Kids Youth Martial Arts class teaches children the different techniques to defend themselves. Kids will know how to discipline themselves not only during karate classes, but also in their daily activities. So as young as they are, they are learning to grow and mature into being a responsible individual!

Sign up today for Karate Kids Youth Martial Arts. Our introductory special is $39 and includes 2 weeks of classes and a free uniform.

Get on a Fitness High!

info@TMAFitness.com — Mon, 30 Aug 2010 10:26:18 GMT

Kickboxing + Boxing class is a high energy class that allows minimal breaks between sets. This type of workout releases endorphins which give you that natural “fitness high” that a lot of my clients talk about after class. During some point of your workout you are likely to experience a feeling of euphoria after the intensity of the workout settles. This wonderful feeling is due to endorphins.
What are endorphins exactly? Endorphins are chemicals produced in the brain, which bind to neuro-receptors to give relief from pain. Discovered in 1975, endorphins are believed to relieve pain, enhance the immune system, reduce stress and delay the aging process. Exercise stimulates the release of endorphins sending these chemicals throughout the body. Endorphin release varies from person to person; some people will feel an endorphin rush, or second wind, after jogging for 10 minutes. Others will jog for half an hour before their second wind kicks in.

Kickboxing + Boxing is a great way to experience the natural “fitness high” and not only do you get the physical benefit from working out but the mental benefits too. Studies show that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
Get the endorphin rush today and join us for Kickboxing + Boxing class Mon-Saturday! Download our free 2-day pass and see what the excitement is about!