Get stronger while watching TV?!?!?!? Is this one of those nonsensical claims that require you to send in $14.99 every month for 6 months and you’ll receive some funky, plastic and foam device that will fall apart before you finish paying for it. No, this is much more simple – yet it does require effort.

Here’s an example – I posted it on my FaceBook page the other night and got some interesting responses as well as a bunch of people starting to do the same thing.

While on vacation, we were watching the Godfather on AMC. I was feeling a little antsy, so I decided to do some push-ups during the commercials. The commercial breaks were pretty long, so I did between 25 and 50 reps on each break. By the end of the movie, I had hit 500! And I felt great. I wasn’t even very sore the next day!

You don’t have to bang out 500 push-ups a night, but instead of sitting there watching TV and eating snacks – drop to the floor and do some push-ups, or abs or squats or whatever else you might want to try. Have some fun with it! You’ll amaze yourself, add some strength, burn some calories and not feel like a slug watching TV!

Train Hard & Train Often!

Coach Phil

Fred Santaite's EWCA Wrestling Academy

Fred Santaite’s EWCA Wrestling Academy

American Eagle MMA & Kettlebells is proud to announce the opening of NCAA Division 1 Wrestler and NJ High State and Beast of East Champion Fred Santaite’s  East Coast Wrestling Academy. The ECWA is geared toward instilling the proper techniques and strategies for Grade School Wrestlers (8th grade and below) to become successful and grow in their sport. The Classes will be offered on Friday evenings from 5:30-7:00 pm and Sunday evenings from 4:00 to 6:00 pm.

About the Instructor: Fred Santaite was a decorated Captain of Boston University’s Wrestling team and has an incredible wealth of coaching experience at the both the Junior and High School levels. Some of his accolades are as follows:

Boston University:Wrestling Team Member 2007-2012. (Co-Captain, 2010-2012 season). 2x NCAA Qualifier: top 12 finisher as redshirt freshman. Ranked as high as 7th in the nation. MVP of the Boston University Wrestling Team as a redshirt freshman. (2010). Wrestling Rookie of the year at Boston University for the CAA conference. (2010). Boston University’s Student Athlete of the Week (March 23, 2010).

Northern Highlands Regional High School: Wrestling Team Member 2003-2007; Captain from 2005-2007; Currently 2nd All-Time Wins Leader in NHRHS history (143); 1st State Champion in NHRHS History. Athlete of the Week Honors 2006;  Beast of the East National Champion 2007. Ranked as high as 4th in the United States.  North Jersey 1500 WGHT (radio station) athlete of the week award (2006). YMCA J. Barry Stanford Award, presented to an athlete for outstanding achievement in high school sports (2007). Named to the Bergen County All-Decade Team for a lightweight. (2010). Named to the top 50 Greatest wrestlers of all-time from Bergen County. (2009); Fargo Nationals Freestyle and Greco Finalist (2006); 3x Fargo Nationals Greco All-American; 2x Fargo Nationals Freestyle All-American.

For additional information or to register call Coach Fred Santaite at 201-417-8314 or Miss Cathy at American Eagle MMA & Kettlebells at 201-612-1429.

Never Say Die

You hear it all of the time “Never Say Die”. You see the athlete in competition, whether its MMA, a Grappling Match, a Track Meet or a Football game – the sport does not matter, only the actions that lead to the end result. The participant is behind and it seems as if all is lost and then the tide shifts and the athlete that appeared to be done for surges and emerges victorious.

Everyone wants to win. Wanting to win is not the hard part. Sacrificing everyday in your training, your eating habits and ignoring distractions; that is the difficult task. You need to make your training your priority – no room for excuses – make it to your workouts and push yourself to get better, stronger and faster. Excuses for failure are common, find a way to succeed.

How does this happen? How does one develop this “Never Say Die” attitude? Can it be developed? Or is it only in certain people?

There are certain people born with an innate inner toughness, but if it’s not cultivated, they burn out and lose it over time. Others seem to develop, grow tougher and more resilient over time. How is this done?

There is one sure fire way to develop this Never Say Die attitude, Train Hard. Yes, the more that you sacrifice and persevere, the more you become committed to succeed and less you are able to tolerate failure. There are many times when a combatant is in a scramble, they could easily give in and let their opponent win, yet they do not allow this to happen. The time, effort and pain endured in training comes through and they “dig deep” into their soul and put forth another effort. Training with purpose will not only harden your body, but your mind as well.

When you are training, think to yourself “What is my opponent doing? Is he training like I am? Is he sparring those extra rounds, running that additional mile and performing those few more reps? Is he pushing through the pain?” You will never be able to answer those questions, until after the contest. The best chance of success that you have is to train to your best ability and don’t make excuses for not training.

The more that you put in, the more that you will be prepared to win. Take the Samurai for example. They were in Life and Death Battles. If they lost, they were dead. In order to win, they needed to have supreme confidence. They developed this confidence through their daily training regiment and discipline. The tenants espoused by the Samurai are ones that we can base our training on to develop our Never Say Die attitude.

As Always – Train Hard & Train Often.

My Best Friend: Are you a fitness enthusiast that takes their running shoes on trips, only to feel uncomfortable road running in unfamiliar areas? Are you tired of endlessly waiting for cardio equipment to free up at your gym, only to feel like a hamster running on a wheel? Do you love to run outdoors, yet shy away from putting on five layers of under-armor and sweats on in order to brave the sub arctic temperatures?

Well, let me introduce you to my “Best Friend”, the jump rope. You can take it anywhere, you do not need much space, it does not matter what the weather is like outside, you do not need expensive equipment ($2.00 to $20.00 for a rope, my favorite costs $8.00) and you can vary the routines and movements to keep it interesting. My Grandfather was a boxing trainer in Paterson, NJ back in the 30’s, 40’s and into the 50’s. He instructed me on how to jump rope as a teenager as a means to improve my foot speed and endurance for wrestling and football. I then began to realize the incredible benefits of jumping rope.

If you jump rope at a good pace for 5 minutes, it’s equivalent to running a mile! The coordination of your hands and feet moving in rhythm with each other is essential for a fighter. All of my martial arts classes begin with 3 to 5 minutes of jumping rope. In addition to the coordination development, jumping rope is an incredible means to warm up the body.

Even if you are a beginner and you miss on your jump, keep moving your feet. To learn how to jump, here are a couple of tips:

1) Play some music that you like with a good beat. You should put together a playlist for at least the same amount of time that you want to jump for. Use your favorite, upbeat songs & make a mix. Or, for those with obsessive, manic personalities, repeat the same song as an extended version. This also helps you jump rope longer. You basically fool your self into NOT thinking that you are jumping that long.

2) To initially get your timing, watch as the rope hits the ground. That’s when you time your jump. It may take a few weeks to get your timing, but keep working, it will eventually happen.

3) If you are still having issues, try putting the rope in one hand and jump up and down while rotating your wrist. This will help you to find your timing.

4) Remember the less movement of your arms, the better. Your wrists are the primary focus of the rotation. Try also to keep them in the same spot, approximately at the level between the bottom of your chest and the top of your hips. This does not hold true when you are doing more advanced movements, like crossing the rope or double jumps.

5) You do not have to jump very high. You only need to jump high enough to allow the thin rope to pass under your feet. Get your rhythm and all else will fall into place.

If you’d like to workout the rest of your body, try performing push-ups and abdominal exercises in a rotation with jumping rope. You can start with 100 jumps, 20 push – ups and 30 abdominals. Start with 3 rotations and then increase to 5. You may also execute additional push – ups or abdominals. What a great way to start the day!

Victory Favors the Prepared!

If you have any questions or comments, feel free to reach me at  HYPERLINK “”

American Eagle MMA & Kettlebell’s Congratulates 

Ho Ho Kus’ A.J. Lonski on his 

National Wrestling Title

Most Northern NJ 12 year olds spend their birthday weekend at other than in gym filled with wrestling mats in the middle of Iowa. Not so for Ho Ho Kus resident A.J. Lonski. AJ, accompanied by his father Dan, a former Princeton University wrestler, headed to the USA Wrestling 2011 Preseason Schoolboy Nationals held at the UNI-Dome of the University of Northern Iowa in Cedar Falls.

There were 28 mats in the 1 day tournament. There were wrestlers from all over the country ages from 8 to 18. A.J., representing NJ in the Elementary School Division, Grades 5/6 at the 95 pound weight class.

I asked A.J. a few questions about his experience at the National Tournament and what he did in preparation for his National Wrestling Championship.

What was your toughest match?

David Carr (Ohio). He was a strong and fast wrestler on his feet and on the mat.  His dad, Nate Carr, is a multiple time NCAA champ as well as an Olympic Bronze Medalist.

How many days was the tournament?

The tournament was completed in one day, October 22nd.  Some of the high school kids were competing past 10pm.

How did you handle the stress of a National Wrestling competition?

Because of prior experiences competing in national tournaments, I knew what to expect; so, I wasn’t nervous. For me, it wasn’t any more or less stressful than any other tournament.
How did you prepare?

In the weeks leading up to the tournament, I wrestled almost every day at 3 different clubs in addition to keeping up with my weight training.  I traveled between NJ, NY, PA and DE competing at various meets and tournaments to get adequate match time.

On tournament days, I prepare to wrestle approximately 30-45min prior to each match.  This includes jumping rope and practicing various moves.
What is your weekly training regiment?

I train at my wrestling clubs 4 times a week (includes drilling, matches and conditioning). I do kettlebell strength training along with MMA training at American Eagle Mixed Martial Arts ( Ho-Ho-Kus, NJ) about 3 times a week.

What are your plans for the season?

This year, I’m really going to focus on continuing my strength development as well as perfecting the new techniques I’m learning.  I think I have the best team around me, including my various wrestling coaches and Sabomnim Ross.  My goal this season is to train hard, to compete hard and to leave it all out on the mat each time.  If I do that, I believe success will naturally follow.  My long-term goal is to be a NJ State Champion and to wrestle in college.

Good Luck AJ, with your work ethic and training team, we have no doubt that you’ll achieve al of your goals and dreams!

Youth Sports: Ruining our Youth or Enhancing their development?

Youth football, soccer, wrestling, baseball, tennis, cheer leading, dance, swimming, basketball…travel teams…try-outs & cuts…successes and failures. Championship games…Pee Wee Super Bowls, Little League World Series…a trophy for every kid…over inflated Pee Wee Coaches egos…Parents fighting each other and assaulting referees…Have we lost sight of what our Junior Development Leagues are for?


What price are our children paying? Burned out by the time they get to High School, many athletes never reach their touted potential. Many children who mature later on, who have suffered exclusion or maybe didn’t make it onto the “crucial travel team” and become turned off to sports without even getting started.


I am going to put forth several extremely bold statements. You may agree, disagree, love me, hate me, continue to read my blogs or “un-friend” me on Facebook (Yes – I’ve been unfriended before!). Your choice. I am calling attention to this issue is of epidemic proportions and it’s ruining our youth and the whole notion of junior development sports.


My grandfather (born in 1902) was a boxing trainer and even played in for one of the first professional football teams, the Paterson (NJ) Bulldogs. He made a whopping 15 cents per game. He was asked on many occasions to coach the burgeoning “Pop Warner” football and Little League Baseball teams, yet he would not do nor would he let my uncle join the teams. He thought that the kids should learn to play without the interference on adults. My uncle went on to play foot ball in high school and was a stand out receiver making the All-Decade Team for Eastside High.

The incredible amount of Injuries – concussions, torn acl’s, rotator cuff, “Tommy John” elbow surgery, etc…I was in High School in the ’70’s. I played football, wrestled and ran track in High School. In 4 years of HS Wrestling, I don’t remember one concussions – yet two years ago, I coached a team that had 7 (yes seven) in one year. All of those kids had come up through the junior wrestling program. I had no idea what an “ACL” was, now 2 out 5 of female High School soccer players have injured or completely torn their Anterior Cruciate Ligament. These injuries aren’t contained only to soccer, I have just picked this sport to mention at this point. How is this so?

The answer is simple. The athletes are de-conditioned, overworked and have not had the proper strength and stability training. The focus is on “making the travel team” or being on the “A-team” instead of learning how their bodies function and having fun with sport. They play the same sport all year long, from a very young age. The parents and the children alike are brainwashed into thinking that this is the only way it should be.


Children should be involved in sport for fun and fundamentals only until 12 or 13, at the earliest. If they compete, it should be on their own terms, not with an adult or coach prompting and pushing them. Getting competitive should really be held off until High School, but at 12 or 13, it’s OK to get the competitive juices flowing.


Children should be involved in sports and activities that are going to develop their bodies and have their muscles and tendons strengthened. They should partake in swimming, martial arts, gymnastics (non-competitive), track & field, calisthenics and other, body awareness development based activities. All quote “organized sports” with teams, championships and their associated coaches should be abolished and replaced with open sports activities at town fields or other indoor facilities. I could go further into this, but I think that I’ve made my point.

Adult & Teen Mixed Martial Arts:

Our comprehensive martial training program consists of the many facets of the Martial Arts, making our system a complete Mixed Martial Art. Our system is comprised primarily of the following arts: Burmese Bando, Korean Taekwondo, Filipino Arnis & Kali, Western Wrestling & Boxing, Japanese & Brazilian Jiu Jitsu, Shamrock Submission Fighting, Jeet Kun Do Principals, as well as Defensive Tactics of various forms. We address the Stand-up, Ground Fighting, Weapons Application & Defense as well as the transitions from one phase to the other by implementing the Four Ranges of Combat.

American Eagle Wall Logo  Full_Schedule_2013 Double Click here to download Color Copy in PDF Format.

Our next Promotional Exam will be held on Saturday, September 21st.