Joel A Levy » Health and Wellness

Dancing in the Rain

Administrator — Tue, 31 Aug 2010 17:46:59 +0000

A friend and former student of mine sent me this video. I’m sure he knew how much I would appreciate the physical control these young men possess, but he might not have know what a fan I am of street dancing. What struck me the most though was how committed these boys are to their art form, that they would be out on an urban street corner in the cold rain practicing/performing it. What also struck me is that they very likely have no fancy studio, and no fancy training equipment, just raw talent, their sneakers, their bodies, and a strong desire to improve themselves through movement. Imagine the discipline it must take to get your body to move like that. No gym, no dreadmill, just your own body, and hard work. And look how easy they make it seem. The physical strength, flexibility, and agility to do what they do, and make it look effortless, is simply incredible.

You can do the same thing. Choose the activity that makes you feel alive. Hopefully it is kickboxing at Family Martial Arts Academy!! Perhaps you have other interests as well J. Whatever your choice of how you move your body, just make sure that you move your body daily, and pour your whole self into it. You will feel amazing, have a more positive attitude, and develop a healthier, more functional, more attractive body to boot.

Check these kids out, and get inspired to move. If you are a student of FMAA, get yourself in class!

See these mesmerizing kids from Oakland, CA: “Undoubtedly the Best ‘Dancing in the Rain’ Video Ever” Simply outstanding talent and body control…

Stay in shape while having fun

The most efficient way to rid the body of visceral fat

Joel Levy — Thu, 19 Aug 2010 20:36:27 +0000

Recently I have been reading about visceral fat. Visceral fat is different from subcutaneous fat, which is the spare tire around your middle or hanging off your butt. Visceral fat is the fat that surrounds your organs and is the dangerous kind which causes high cholesterol, stroke, and heart attack.

Even people who are ’skinny’ on the outside can be fat on the inside with visceral fat literally choking the life out of their organs.

Here is the really interesting part. There is a way to work out which is the most efficient way to rid the body of its visceral fat. The research says you should warm up for a few minutes then engage in a series of burst and rest sequences. Specifically it says you should do two or three minutes of fairly intense exercise then have a short recovery period. Um, in kickboxing we call these ’rounds’ followed by a minute rest. We have been doing this for centuries.

The research also suggest that one need to do at least 2 to 5 of these sequences (rounds to us) in order for the body to burn fat after the workout has ended. We routinely train for 8 to 15 rounds. No wonder our students get into such kick butt shape, and grill the fat off their bodies in record time.

Another fact I discovered in my research is that doing straight (boring) cardio like running on a dreadmill (intentional misspelling) you cause your body to use fat as fuel. So far so good, right? Wrong! Under these circumstances your body is only using the subcutaneous fat, and by using it as fuel your brain gets the message to produce more fat. By contrast, doing interval type training as we do in kickboxing, your body is using carbohydrates as fuel, and therefore does not send the message to produce more fat. Not only that but the body then continues to burn both types of fat after you are done working out.

That is why kickboxing is a superior workout to the conventional weights and cardio routine. That is also why people can spend years in the (boring) gym and still be fat, whereas people routinely lose pounds and inches by the bucket load within months of beginning their training at FMAA.

Now that you know the deal there are only two things left to do. Get your butt in class at least two times a week, and tell everyone you know that at Family Martial Arts Academy you can get a healthy attractive body while melting your stress and learning how to protect yourself. I welcome your comments and feedback.

See you in class.

Photo: Nevada Tumbleweed

Disabled parking permits are for the disabled

Joel Levy — Fri, 04 Jun 2010 18:30:23 +0000

This morning I was pulling into a parking lot at around 6:45am. Shortly after I pulled into my spot, I noticed a very large SUV pull into the parking lot, and speed into a handicapped spot, right in front of the building. I was the only other car in the lot, so all the other spots were empty. It was not a big lot, so any spot one would have pulled into would not be very far from the front door. As I sat in my car, I watched the driver of the SUV park, ever so abruptly, then reach into his glove compartment, and pull out a ‘handicap’ tag, and place it on his mirror. Judging by the look on his face, I was betting there was nothing wrong with him.

He had one of those looks on his face like, ‘check me out, I found a way to beat the system’. I already didn’t like him. He then all but hopped out of his vehicle, and skipped to the front door. I just looked on in disbelief. Other than being somewhat overweight, he had no limp, no hunch, no difficulty walking, and he must have been in his mid 30’s, so elderly was not part of the equation. I really wanted to puke. Then I thought, perhaps the handicap tag was for another member of his family, but if so, why was he using it?

What if an elderly person, or someone with a real handicap needed that spot? No, he had to have it, because he didn’t want to walk the extra 10 or 20 feet from another spot! Did I mention the entire parking lot was empty, except for my car? I was just disgusted. My father is 73 years old, and walks with a severe limp, and refuses to get a handicap tag, because he feels there are people worse off than him that could probably use the spot. Not to mention there is a matter of personal pride in doing all that you can, versus the minimum to get by.

This guy had a look on his face that said, “Ha ha, I got over, do something about it.” And he did, but at what price. This is the same mentality of those who choose to make no contribution to the greater good, and extract benefit on the backs of others. That is a loser’s mentality, and one that not only weakens the individual, but infects the strength and fiber of our country.

That is the exact opposite of becoming a black belt in life. To me it is in the same category of intentionally hitting your opponent after the bell. There is no place for it in the domain of black belts, and life’s champions.

What fits your busy schedule better?

Joel Levy — Thu, 27 May 2010 23:10:11 +0000

Doctor to patient: “What fits your busy schedule better, exercising one hour a day or being dead 24 hours a day?”
Randy Glasbergen, Cartoonist

My first boxing trainer was one of those old timers, not unlike Mickey, of the Rocky movies. In my first encounter with him, he asked me three questions. He said, “Are you a wise guy kid? Because I love to tame a wise guy,” to which I answered, “Uh, no sir.” Then he said, “You a bleeder?” to which I responded, “Uh, I don’t know sir.” Finally, he said, “Can you skip rope?” and I said, “Uh, yes sir.” And he said, “Well go grab a rope then,” and I said “Uh, ok sir.”

As a teenager he was a fascinating figure to me, and remains so still in my mind.
He was a typical old time boxing pro, who sat at his beat up desk in the gym, smoking a cigar, talking boxing with other old timers. Sometimes he shouted instructions at the fighters, and other times he would be standing on the ring apron coaching young fighters through sparring session. He must have been 75 when I first met him.

I stuck around the gym over the years, and learned a lot of things. One thing in particular, I will never forget. I asked him how he managed to look so trim and fit, even at his age. When you are in your teens, 75 sounds like 175, and he could still move pretty well, and still had fast hands.

His answer was amazing. He said, “I never left the gym, kid.” I asked him what he meant by that, and he told me the following: “There are 24 hours in the day. If you can’t give one of them to your body, there is something wrong with you.”

Simple as that. He didn’t have a medical degree, but he had a simple logic for keeping himself (and others) in shape. OK, minus his daily cigar, but you catch my drift. An hour a day might sound like a long time to spend working out, so I will modify it for you. How about 10 minutes of simple exercises like squats, push-ups, and sit-ups? It could change your life if you try.

So I have a question for you now. “What fits your daily schedule better?”

Suicide and Choice

Administrator — Fri, 23 Apr 2010 16:10:05 +0000

On Monday morning I was in the West Palm Beach airport, heading back to New Jersey, returning from a family gathering. To pass the time I was in one of the gift shops with my kids, and noticed the People magazine issue with Phoebe Prince on the front.

If you are not familiar with the story she is the South Hadley High School teen who killed herself after being victimized, hazed, bullied, and allegedly raped, by her fellow students. She was an attractive, bubbly 15 year old, who was a new student in the school, and had recently come over to the U.S. from Ireland. She was found hanging in the stairwell of her apartment by her 12 year old sister. I hate to be so graphic, but the fact of the matter is that many lives were permanently altered due to this tragic incident.

The cover story caught my eye, and I bought the magazine. In reading the story, all I could think of was how differently different individuals react to the same stimulus. Where one person cowers, the other stands up for themselves. As a young person, I was very small (103 pounds my sophomore year of high school), and of course faced my share of bullying. Through my training in the martial arts, I developed a certain level of self confidence, and learned to stand up for myself.

To be honest, I can’t imagine how my life would be had I not been training in the martial arts for so many years. It also occurred to me how differently Phoebe’s life, and the life of her family might also be had she developed the self-confidence to stand up for herself, or at least interpret the actions of her classmates in a different way. I don’t mean to sound like a Monday morning quarterback, but as a parent, it is hard not to be sickened over such an incident, and replay it in one’s mind.

In nature, animals attack weakness, or perceived weakness. High school is not much different. Kids attack what they view as weakness, and the more the victim reinforces that weakness the more attacks will follow. I am not suggesting shooting down the school, as in Columbine – that is also not real strength. I am suggesting developing real self-esteem, and real self-confidence in a supportive environment. My philosophy is that whoever cares less in an argument wins. The bigger your reaction to a slight or an insult, the weaker you appear, and the more you entertain your attacker. The less an insult means to you, the less power you give your insulter.

While we cannot change the past, we can learn from it, and improve the future. My suggestion to anyone reading is that you focus on your own self-improvement, and on contributing something of value to the lives of others. Each of us is here for a purpose. I don’t know what that purpose is for everyone, and many don’t know what it is for themselves. That doesn’t mean we stop looking for it, or that it can’t change several times in a person’s life. The point is, when you are focused on your life’s work, what others say or think of you is less significant, than what you know you are accomplishing with your time in this planet. One thing we can do is give meaning to Phoebe Prince’s life, and her death, by choosing to be empowered in our own lives.

My mission is to become a “black belt in life”, and to help others to do the same. I encourage people to choose activities (like martial arts) that are empowering, and that help you face the daily pressures of life with energy, enthusiasm, and confidence. There are always going to be mean people out there, but you don’t have to let them dictate the way you live your life. Focus on your own walk and your own growth. The way people behave towards you is more a reflection of them than you. Remember, you can’t change other people, but you can change yourself. When you do, the way people react to you will change as well.

It has been said many times, but never more appropriately than here: In life it is not so much what happens to you, but how you respond to it that counts. I might add a thought I read in Victor Frankl’s ‘Man’s Search for Meaning’; (paraphrasing) the one dignity that can never be taken from you is your ability to choose how you will respond to the circumstances that surround you, and to assign meaning to the events of your life. It is entirely up to you to assign a meaning that is empowering, and not debilitating.

I would love to hear from you.

Photo: People Magazine

Are you an object in motion, or an object at rest?

Joel Levy — Fri, 02 Apr 2010 17:21:30 +0000

I must confess, I have been eating entirely too much food during Passover.

Whether or not you are celebrating Passover, most people are on spring break right now, and it is very possible that you are also indulging just a bit. Let’s face it, we are all human, and nobody is perfect all the time. The key thing to remember is that just because you temporarily got off track, does not mean that you can not get back on track. It would be easy to stay off track, but you would not respect yourself very much.

There is an old saying that an object in motion tends to stay in motion, and an object at rest tends to stay at rest. In both cases the only way they change their status is if they are acted upon by some outside force. I am paraphrasing here, but you get the idea.

If you have gotten off track with your workout and diet routine, the way to get back on track is to use your own mind as the outside force that gets your body back in motion. With the weather getting better, and the sun shining more, it is the perfect time to recommit to your health and well being.

Tony Robbins has a saying that motion creates emotion. That being the case, one surefire way to feel good is to move your body in a healthy way. Family Martial Arts Academy is the perfect place to do that, because you get a total body workout, doing something fun and interesting under the supervision of a trained professional.

We would all be very blessed to have a sound mind in a healthy body for a long time to come. I look forward to seeing you all accomplishing your life and fitness goals.

I love to hear about your life’s successes. Please post comments with your stories!

Photo: Mariano Kamp

How to Raise Healthy Kids – Part 2

Yvonne Levy — Wed, 24 Mar 2010 15:55:31 +0000

A continuation of my earlier post on healthy snacks for kids…

Staying healthy during the Holidays

With various holidays approaching we know that our children will be surrounded with all sorts of sugary or deep fried treats. It is our job to teach them moderation and self-control. I also have special treats that I only make at Passover, and my children look forward to them. They also know that in order to get these treats first they have to eat a well-balance, healthy meal.

Here are some tips on how to allow some of the treats while helping your kids to eat right. As always I welcome your feedback and would love for you to share some of your own ideas, as well.

Eat Healthy. Live Happy,
Yvonne

Tips to keep them healthy during the holidays

Keep homemade items on hand (at least you know exactly what’s inside and that usually means no preservatives).
Start their day off right with a “no sugar” breakfast such as an omelet, cheese tortillas (see recipe below), old fashioned oatmeal sweetened with blue agave nectar or stevia.
Make a deal with your kids before hand. Agree that they can choose one sweet thing as long as they ate a healthy meal first (review healthy meal as their protein, veggies-potatoes don’t count, and some healthy carbs such as brown rice, potatoes, corn). Kids love fried stuff, too so limit this as much as possible by having them choose ahead of time.

Cheese Tortillas

I use tortillas since my children can not have wheat or gluten. You could also use whole wheat pitas cut open (so you have a thinner bread as your base).

- Shredded Cheddar (naturally lactose free) or Mozerella
- 2 tortillas or one pita split open

Spread cheese on tortilla and bake in toaster oven until cheese bubbles. Alternative way is on the stove in a pan. Cover to help the cheese to melt without burning the bread.

Parents,

Honestly the toughest part is not the kids, it is us! As parents we have to be willing to say, “No” and stick to our guns. Our children are looking for guidance. Yes, they will argue and give you every reason to let them have that second cupcake or extra scoop of ice cream. They may even pull out the, “If you love me…” Understand though, you really show your love by giving them foods that will keep them healthy not just now, but later in life. It is so much easier to lead a healthy lifestyle as a grown-up if you were taught the basics as a kid. If all you know is cookies, crackers, pretzels, candy, and soda you will be more likely to suffer from diseases like diabetes, high cholesterol, allergies, aching joints (from obesity), not to mention put yourself at a higher risk to get various cancers (since you are taking in calories that are void of nourishment and most likely not eating the healthy produce, grains, and proteins to ward off disease) and will have a much harder time kicking the habit.

I hope you join me in teaching our children how to live healthy, happy, long, lives. If you child does not get enough exercise I would like invite you to bring him/her to a FREE Private Lesson at our Karate School. Simply call and make the appointment with Sensei Moe – 732-296-1677. The key to happy and healthy kids is daily exercise, eating right, keep the “junk” food for special treats, and lots of hugs from you!

Bonus Tip

Bake with xylitol. It works cup-for-cup like sugar, tastes like sugar, but does not give you the calories like sugar. It is also safe for diabetics (won’t raise their blood sugar).

Try this recipe for a special yummy treat!

Waffles (or pancakes)
2 cups flour (I use my gluten free mix)
2 tsp baking powder
1/3 c xylitol
about 2 cups coconut milk
1 teaspoon vanilla
2 eggs
(for chocolate add 3 tsps of cocoa, 1/3 c xylitol and 3 tablespoons of oil-I like coconut oil which needs to be warm)

Wisk eggs, xylitol, vanilla and coconut milk. Add flour and baking powder. Wisk until well-blended. If you are making waffles pre-heat your waffle iron and follow directions. If you are making pancakes, pre-heat your skillet or pan and spray with cooking oil.

How to Raise Healthy Kids – Part 1

Yvonne Levy — Mon, 01 Mar 2010 23:10:39 +0000

This one is for the parents, the aunts & uncles, and even the grandparents who want to help the children in their lives develop and enjoy healthy eating habits. We all know that old saying, “You are what you eat.” Think about this… if you don’t want to put that cookie in your mouth because it is loaded with sugar (and you know that it will only end up cushioning your bottom) why would you give it to your child(ren) day after day? It makes them hyper, cranky, and craving more, and most of all does nothing for the fact that they were hungry and needed some nourishment! I can tell you from talking to many parents that the cookie is right there and they just don’t know what else to give them. When asked most children will take the cookie over a bowl of spinach (my son included) however, my goal is to help give you some tips so that you can offer something a bit more appealing than spinach instead of that cookie – - – perhaps even a healthier version of that cookie.

Check out my suggestions below and as always give me feedback or share some of your ideas.

Eat Healthy. Live Happy,
Yvonne

Top 5 Snacks my kids LOVE

Baked tortilla chips (buy the kind without the transfats or flavors) with Shredded Cheddar Cheese melted on top. These are so much better for your kids than the kind with the powder cheese on top and no artificial anything! (By the way if you are lactose intolerant, cheddar cheese does not contain lactose like other cheeses do.) Add a few cucumber slice to the place or a sliced tomato and you have a great snack to hold the kids over until dinner (not a bad breakfast either… and your kids will think your are super cool for letting them have it!).
Yogurt sticks- Horizon and Stoneyfield make yogurt in a tube (refrigerator section) that are low in sugar and high in nutrition. I put mine in the freezer for a special frozen yogurt treat. The kids love them.
“Chocolate Almonds“- Emerald nut company makes something called Cocoa Almonds. My son loves them and always ‘asks permission‘ to have them. I play along… I think for a second and then say, “OK”. They are a better choice over a candy bar or chocolate dipped almonds.
Try celery, carrots or apples dipped in nut butter (skip the honey, too much sugar). There are a variety of nut butters to choose from: Peanut, almond, cashew, soy, or sunflower seed. Make the food look fun and appealing.
Cinnamon Toast- I use gluten free bread, but you can use any WHOLE GRAIN BREAD. “Wheat bread” is only white bread with coloring and some vitamins stuck in it. Make sure it says whole grain. I use coconut oil or earth balance lightly spread on the bread and then sweeten with agave nectar. Agave nectar is from the cactus plant and tastes sweeter than sugar but doesn’t give your child that sugar rush. And of course a small or large sprinkle of Cinnamon.

Bonus Tip

Have a healthy snack ready for when the kids come home. This could be in the fridge all prepared (like the Cinnamon toast or the Cheesy Chips) and they can heat it up when they walk in the door. If your child stays after school pack a separate snack bag with one of the healthy choices.

Stay in shape while having fun

Joel Levy — Fri, 26 Feb 2010 15:12:22 +0000

At least one third of Americans today are considered obese. Imagine, with all of our advancements in technology, we are less physically fit as a nation than we have ever been before. The Atkins diets, and the Jenny Craigs, and the Weight Watchers just don’t seem to be doing the trick. Not that it is their fault, because it is not. They really are trying to help. The thing is, we just don’t move our bodies anymore. Let’s face it, it is boring as hell to go to the gym. Of course, this would be the perfect place to plug my kickboxing classes at Family Martial Arts Academy, or my personal training services, but that is not the point of this post.

Back when I was in college, I became fascinated with the world of dance. At first I took classes to supplement my martial arts training, but eventually I fell in love with it for its own sake. I studied everything from ballet, to modern, to jazz, to African, to tap. Baryshnikov and Gene Kelly became heroes of mine along with Gregory Hines, the Nicholas brothers, and Bill Bojangles Robinson. One thing all of these men had in common, aside from being incredible dancers, was that they were all in incredible physical shape. It didn’t seem to matter how old they got, when they took to the stage, they were always magical, and they moved with grace and ease.

At one point I was taking so many dance classes, and rehearsing for so many shows, that I was dancing for about eight hours a day. Talk about being lean and fit! My body did whatever I wanted it to do, and I was constantly exploring new physical challenges. It also made my martial arts ability far better than it had ever been before.

Take a look at this video of Shirley Temple and Bill Bojangles Robinson. He is well beyond his youth at this time, but look at how fit he was. He not only dances up and down a flight of stairs, but does it while singing and humming a tune, and never gets out of breath. He feet are fast, his legs are youthful, and his body is agile, trim, and fit. He also looks like he loves to dance and move.

Want to stay in shape? Find a physical activity that you love to do, and you will never stop doing it. It won’t feel like working out, it will just feel like fun. Bet you never thought of tap dancing as a workout, but then again, maybe you never tried it.

And if you happen to be in the Highland Park, NJ area, and you want another fun way to stay in shape, come check out one of my kickboxing classes, or call me for personal training. Never know, it might change your life.

Now, enjoy the video, and get inspired!!

Photo: laurenatclemson

Super Post-Workout Meals

Yvonne Levy — Wed, 17 Feb 2010 01:22:23 +0000

Most people who know me (Yvonne) know how much I love to create in the kitchen. I spend a great deal of time reading about how foods can make us feel better, give us energy, and recover from an intense (or even not so intense) workout.

Last week I posted my pre-workout meal suggestions, now let’s look at the post-workout meal. Just as it is important to fuel your body before a workout it is equally important to feed your body the right foods after your workout. We want to keep those blood sugars level by eating high fiber foods, complex carbohydrates, and protein to help our muscles to get stronger. The key is to not over eat. I will show you that it is easy to get all of your nutrients in each meal while either maintaining your weight or losing weight – whichever you need. I hope you find my suggestions helpful and as always I would love to hear from you letting me know what worked for you and what didn’t, so post your comments below.

Post-Workout Meals

Post work out is a bit different from Pre Workout Meals. Now is the time to nourish your body so your muscles get the nutrients they need to get stronger and recover. The important thing is to get food into your system within 20 minutes of completing your work-out. This will help you to avoid those blood sugar lows which will make you feel yucky (and you deserve to feel great since you just treated yourself to a healthy workout)and if your goal is to lose weight not eating will actually make it more difficult by slowing down your metabolism. Be sure to replenish fluids as well. Consider waters that will replenish your electrolytes, but not add any sugar (smartwater, OWATER, or SoBe is sweetened with Purevia).

In the a.m. your body will tolerate a different foods than in the p.m., so try:

Omelet- I go a bit crazy with this category; you should too. Have fun… throw in veggies, have it in a wrap, or add some meat or cheese. If you don’t like your veggies hot make a small salad of tomatoes, cucumbers and avocado dress it with olive oil and some sea salt… YUM!
No time for the prep, no problem. Try some cottage cheese with slivered almonds and some agave nectar. Add some whole grain toast or rice cakes and you’re good to go. Shihan actually prefers his cottage cheese with olive oil, tomatoes, and za’atar (Mediterranean herb mix) on a corn cake (like a rice cake, but made from corn).
Really no time at all. I hope this is not always the case since your body does need to be fueled with 3 good meals per day and small snacks in between to keep those blood sugars level. BUT if you need to cover yourself until lunch and you ate a good pre-workout meal then go for the homemade trail mix- simply toss some almonds, seeds, a bit of dried fruit, and a handful of store bought granola in a bag and munch on your way to work or whatever.

You may be eating late at night, in that case you have to consider that the post workout meal must also be gentle on the digestive system.

The other half of the sandwich. Now you can eat that other half that you left behind. Remember the salad and to satisfy the sweet tooth afterward make yourself a cup of herbal tea sweetened with stevia (no calories).
Baked or roasted sweet potato- Wash well and keep the skin on. Either bake whole on a lined baking sheet or cut up into strips and bake. Prepare this in advance so you can enjoy as soon as you get home. After they are cooked they stay well in the fridge for a few days so make extra. Sprinkle with some olive oil and sea salt…Super Yummy! Add some raw nuts and a cup of tea and you have a great late night post workout meal.

I hope you have found these tips helpful. Please post your questions or suggestions for future tips below. May your workouts build you strength and give you a longer, healthier life!

Recipe

OK here is a new family favorite: Turkey Burgers

2 lbs ground turkey
1 large onion
3 cloves garlic
1 green pepper
1/2 cup fresh cilantro or parsley
1 potato-washed skin left on
1/2 cup cooked rice (I prefer brown)
salt, pepper

Chop the vegetables in your food processor until fine but not mush. Mix veggies with ground meat and spices. Ground turkey tends to be a bit soft. If your mixture is too soft to form burgers add bread crumbs 1 tablespoon at a time. Shape your burgers and grill on an indoor or outdoor grill (a good not stick pan will work in a pinch). Make a salad and ENJOY!