Modern Martial Arts NYC
Stronger Mind, Happier You
by Mary Murphy
A lot of emphasis is put on the body when talking about working out—those washboard abs, defined calves, tight thighs--but sometimes we forget that the mind is part of the body, too. Call me a sucker for brain power, but there’s definitely something to a healthier mind, a happier you. And here’s the thing: it’s easy. You don’t have to be a marathoner (but kudos to you!) to get the mental benefits of devoting extra time to exercise. Any age, any fitness level can join in.
Need some stress reduction? Skip that expensive massage at the spa. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that moderates the brain’s response to stress.
Exercise also releases endorphins, which create feelings of happiness and euphoria. Doctors recommend that people suffering from depression or anxiety hit the gym, since studies have shown that it can alleviate symptoms, even in the clinically depressed.
But it’s not all about the chemical releases in the brain. Working toward a better body can boost self-esteem and improve positive self-image, even before you hit that target number on the scale. And once your self-esteem starts going up, everything in your life seems to shine a little bright.
Don’t overlook chances to get outside and exercise! Take a nice walk, pick up rock climbing, or do some laps in the pool. The Vitamin-D boost created from the sun rays can lessen the likelihood of depressive symptoms.
Working out, especially if you’re in the bracket of 25 to 45 years old, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus (an important part of the brain for memory and learning). While exercise can’t cure Alzheimer’s, it can help your body buffer up against cognitive decline. While you may not want to remember the name of your embarrassing high school prom date, you at least want it to be by choice.
For some, a workout can be the equivalent of a sleeping pill, helping those with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When that body temp drops, it signals to your body it’s bedtime.
Unable to focus at your desk? Maybe try to fit in a gym break around lunch hour. Workers who take time for exercise on a regular basis are more productive and have more energy than their sedentary peers, and midday is the ideal time for a workout due to the body’s circadian rhythms.
And if your creative juices are running dry, maybe you should opt for a heart-pumping gym session. High cardio workouts can boost creativity for up to two hours afterward.
So, while a tight booty is great, nothing beats a strong mind. And a good start there is just being consistent with your workout routine. You don’t have to be pumping steel, just get yourself moving. And don’t let it be just another new year’s resolution that’s dropped come February.
Modern Martial Arts NYC is New York City's premier martial arts school. Offering Kickboxing Classes, Brazilian Jiu Jitsu (BJJ) classes, and Mixed Martial Arts (MMA) classes. Four convenient Manhattan locations: Upper Eastside, Upper Westside, and Tribeca.
Matching Workouts With the Results You Want
by Mary Murphy
I can’t tell you how many times I’ve heard friends complain about not getting the results they want, despite how much energy they’re putting into their workout. People who want bigger muscles go to the gym every day but aren’t getting stronger. People who want better endurance when they lift aren’t getting it. The most common reason for this is that people aren’t balancing their workouts.
A good workout should contain aerobic exercise, which ignites your cardiovascular system and helps with weight loss/maintenance; resistance exercise, to tone muscles and build endurance; and flexibility, to enhance your range of motion and promote joint mobility. Your workout each day doesn’t have to always include all 3, but it should be evenly spread throughout your week.
Start your workout with dynamic stretches, like lunge rotations or leg swings. Check my post on dynamic stretching for more ideas!
Try to incorporate 30-45 minutes of aerobic exercise on 4-5 days per week. This can be things like running, jumping rope, biking, ice skating, etc. You want to push yourself hard enough that you’re slightly breathless, but not so hard that you can’t keep up a conversation. One day off should be saved for recovery.
Shoot for resistance training 2-3 days per week, with one day of rest between each. Include exercises for all your major muscle groups: arms, legs, calves, glutes, back, chest, core. Use a combination of weight training (e.g., bench press) and bodyweight exercise (e.g., pushups). Hint: martial arts is GREAT for bodyweight exercises!
End your workout with static stretches that you hold for 15 to 30 seconds each.
Understanding what each component of your workout is accomplishing will help you align your goals with your results.
Static vs. Dynamic Stretching
by Mary Murphy
So you’ve already heard that you should stretch before you work out, but did you know that some types of stretching can be more harmful than helpful? The American Council on Exercise warns against static stretching (like reaching down to touch your toes) on cold muscles. Static stretches usually involve prolonged holds in set positions, and done before a workout, they are less effective for flexibility and may even increase your risk for injury. These stretches are better done as cool offs at the end of a workout.
On the other hand, dynamic stretching warms up your body as you move. These exercises are increasing your circulation while you lengthen muscles and improve joint mobility. Try some of these great dynamic stretches before your next workout:
1. Arm swings. Swing your arms back and forth across your body to stretch your chest and shoulders. Spend about 30 seconds to a minute on this stretch.
2. Forward leg swings. Brace your body by holding one arm out to the side, against a wall. Start with both feet directly under the hips and begin swinging one leg forward and backward. Gradually increase the range of motion until the leg swings as high as it will comfortably do. Repeat with the other leg.
3. Backward leg swings. Facing a wall, brace the body with both arms outstretched. Swing one leg from side to side in front of your opposite leg. Gradually increase the range of motion until the leg swings as far as it will comfortably go. Repeat with the other leg.
4. Lunge with rotation. Lunge forward with either foot, keeping your knee over your toes, and rotate your body toward the forward leg. Stand back up and repeat with the other leg.
5. Hand walks. Start by standing up straight with your feet together. Slowly bend forward until your hands reach the ground. Walk your hands forward until you are in a pushup position, then slowly walk your hands back up to your feet.
New Women's Only Kickboxing Boot Camp Classes at Tribeca and West Side.
The perfect combination of Kickboxing Classes plus Boot Camp Classes plus Hip Hop Music. $25 per class or discounted 5 and 10 class packages.
This women’s exclusive Cardio Kickboxing Bootcamp is perfect for anyone looking to get in shape fast, and to have fun while building muscle and blasting fat. It’s a fun fitness class that implements a new innovative program that combines the strong motivational beat of Hip Hop music with the empowerment that comes from kickboxing. Available at 2 of our locations!
Equipe Jucao at Modern Martial Arts - Upper West side location.
Modern Martial Arts has joined forces with Equipe Jucao, offering premier instruction in Brazilian Jiu Jitsu. Under Head Instructor Professor Jucao, 5th degree black belt, our students are receiving quality teaching and attention. Brazilian Jiu Jitsu is a great way to build an effective skill set and also get a great workout. We've added morning classes in addition to our regular evening classes as well. Come take a two class trial for $29.99 to see our new partnership in action!
Adult Kickboxing Classes: For adults, Modern Martial Arts' Kickboxing classes are the perfect choice for anyone who is looking to get fit, learn self defense and have fun. With a unique combination of Muay Thai Kickboxing, American Boxing, Taekwondo, and Krav Maga, these high energy classes burn calories, build muscle tone and increase flexibility. The benefits of kickboxing classes go beyond physical improvement and offer mental advantages as well. It's the perfect antidote to the stressful pace of NYC. It's perfect for beginners or experienced athletes alike, the classes offer a low-pressure environment where students feel safe and confident at any level.
The adult program focuses on the most effective elements of all of the different martial arts our instructors have been trained in. The Modern Martial Arts curriculum exposes its students to a large range of martial arts, another reason why the program is so popular. It’s not a program based on repetition and memorization. The classes are based around expanding the knowledge of their students and teaching practical concepts that can be applied within their safe, controlled environment.
The classes also are a great way to improve cardiovascular performance and strength train without the monotony of a gym workout. The classes help their students get into great shape, creating well-taught athletes.
Listen to what one of their new members had to say about their experience:
“I took my 1st class there and I found the environment warm and embracing. They encourage you to push yourself but to listen to your body as well.” -Groupon Review
Kids Martial Arts Classes: Modern Martial Arts offers classes for children ages 3 and up. In the Tiny Champs class, students ages 3 and 4 learn motor skills, friendly social interactions and begin to understand the concepts of respect and self-discipline. The Little Champs class is for students ages 5 and 6. It focuses on the basic principles of martial arts and striking techniques from a self defense perspective. Older students join the Juniors program, where kids ages 7 and up officially begin their journey towards their Black Belt. Learning martial arts and anti-bully techniques, the Junior program equips students with tools necessary to lead a healthy, happy and safe lifestyle.
All of the kids curriculum focuses on being an important part of a group. Each student receives individual attention during the class and also knows that they are part of a team. The Modern Martial Arts’ curriculum combines self defense techniques along with forms that require precision, memorization and practice. For Modern Martial Arts, their curriculum has proven effective in not only providing kids with self-confidence and self defense techniques, but also improving their listening and retention skills as well.
Brazilian Jiu Jitsu Classes NYC: BJJ is a sport and form of self defense that relies not on striking, but on grappling and submission techniques. More of a precision art, Brazilian Jiu Jitsu NYC focuses on joint locks and intricate movements to help control your opponent. The core philosophy of BJJ focuses on the fact that with proper technique, a smaller weaker person can defend themselves against a larger or stronger opponent. The classes at Modern Martial Arts teach students of all levels, and is a great place to be introduced to Brazilian Jiu Jitsu.
BJJ is a great program to get started in if your interest lies more in wrestling or fighting that goes to the ground. Our BJJ classes provide a relaxed environment that is conducive to learning the technical aspects of BJJ as well as getting a great workout. The cardio required for BJJ is different from running or even from the kind of fitness that is emphasized in the kickboxing program. But the workout is just as challenging and the program is designed to enhance an individual’s fitness level, no matter what it starts out as.
Both men and women are welcome in the class. Modern Martial Arts also offers an MMA program that gives their members access to both types of adult classes.
What to Eat Before a Workout
by Mary Murphy
Fueling up before a workout is the best thing you can do for your body. But it’s important to eat the right things at the right time. Eating too far in advance of your workout can lead to an energy dropout at the gym, and eating too close can lead to an unsettled stomach. Generally, I suggest eating about an hour before your workout to give your body time to process the food. So what does good fuel consist of? Ideally, you want something that’s a mix of simple and complex carbs with a little bit of protein, totaling no more than 200 calories. Here are some good snacks to try:
-- Whole wheat toast with peanut butter, banana, and a dash of cinnamon. The toast and the fruit give you both types of carbs, not to mention the bananas are chock-full of potassium, which drops when you sweat a lot. Meanwhile, the cinnamon has been linked to stabilizing blood sugar and improving brain function.
-- 1 cup low-fat cottage cheese with ½ cup diced apple and 2 tablespoons of low-fat granola.
-- Smoothies. Similar to the cottage cheese above, but with this you can combine seasonal sliced fruit, a cup of greek yogurt, and granola to make a healthy on-the-go snack.
-- 1 cup oatmeal, 1 tsp honey, and your favorite fruit.
Modern Martial Arts NYC - Upper Eastside
220 East 86th Street
New York, NY 10028
website: Martial Arts Classes NYC
Modern Martial Arts NYC - Upper Westside
103 West 73rd St
New York, NY 10023
website: Kickboxing Classes NYC
Modern Martial Arts Tribeca
78 Reade St.
New York, NY 10007
website: Kickboxing Classes Tribeca
Vitor Shaolin's Brazilian Jiu Jitsu NYC
780 8th Ave
New York, NY 10036
website: Brazilian Jiu Jitsu NYC
2 NYC Kickboxing Classes for $29.99
Modern Martial Art NYC offers a variety of classes for all levels and ages. Whether you are searching for kids karate classes, adult kickboxing, or Brazilian Jiu Jitsu, Modern Martial Arts is a fun and safe place to learn, get fit, and meet like-minded people who share a passion for living well. The beginner-friendly classes offer many benefits to both children and adults, and Modern Martial Arts has been a trusted neighborhood partner all across New York City for over a decade.
With four established locations in Manhattan, and a new introductory program in Stuyvesant Town coming soon, owner and founder Mario Guerrero has made a name for himself in the New York City Martial Arts community. By emphasizing quality training at all levels and for all ages, his inclusive programs give anyone and everyone the opportunity to start their martial arts journey with quality instructors and a time tested curriculum.
The best way to experience what Modern Martial Arts NYC has to offer is to purchase a trial package. Over the course of two classes you will have the opportunity to meet the instructors, learn a few techniques and, more importantly, return for a second class to fine-tune what you've already learned and open the door to future successes.
The trial program offers you the opportunity to meet other students, and to see the level of progress that can be achieved at our school. The classes mix all different levels of experience so that the new students are able to learn from their current members, and their more experienced students get the opportunity to teach what they have learned. All of their students can speak to the positive experience they have had, and the encouragement they have received.
Visit Modern Martial Arts NYC at any of locations to get more info about a trial class, or visit your desired location's website.
Business Type: Instruction
Entrance Fee: No
Membership Required: Yes
Reservations Suggested: Yes