Defending Leg Locks with No Hands & Ice Baths in The Rain

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Today’s video is a kind of “fly-on-the-wall” vlog taking you through part of my morning. It starts with breakfast, BJJ training (which includes some leg lock situational rolling) and an ice bath.

Fridays are usually one of my slower days of the week and this is my usual Friday routine. The only thing missing is the reading I did prior to breakfast.

During the class we did a few different rolling drills. 1 was where we could not use our hands and our opponent’s could only submit with leg locks. Another was starting off in honeyhole and we had to either escape or submit. These drills are great for Brazilian Jiu-jitsu students trying to get more acclimated with the leg locks techniques and learning the controls of the position.

Hope you enjoyed the video and banter between me and the students in my gym.

-Chewy

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If you’d ever like to train with the team and I, Check out my gym Derby City MMA in Louisville,KY.

Newbie Tips to Cut Weight for BJJ Comps & Not Kill Yourself in the Process

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This is a basic overview for anyone whos trying to drop to a lower weight class or just lose weight and wants to do so without killing themselves in the process.

I say this, because a lot of people in BJJ literally destroy themselves trying to cut weight for Brazilian Jiu-jitsu competitions. And in most cases it isn’t necessary and there is a better way to do things.

So in the video I share some of the simplest weight cutting tips that you can implement to lose weight slowly and intelligently. To lose weight without losing tons of muscle and without destroying your training and performance.

Hope the video is useful!

Oh and if you want to see my diet click the link below. This is pretty much my diet all the time. I simply eat varying amounts of food depending on my goals at the time. https://youtu.be/6deDPi7Suvo

Also, if you want to hire someone to write out your diet for you and be a remote coach to keep you accountable. I can’t recommend my buddy Eli enough. He’s been one of my coaches for the last 2 years and hiring him was one of the best decisions for my performance, health and physical appearance. https://www.instagram.com/elicoffey_/

Talk to you next time.

-Chewy

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Intro/Outtro Music : https://bknapp.bandcamp.com

If you’d ever like to train with the team and I, Check out my gym Derby City MMA in Louisville,KY.

kitchen chewy 3

The 3100 Calorie Diet I’m Using to Fuel BJJ, Lifting & Lose Weight

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Today’s video is a full day of eating and a look at my 3100 calorie diet I’m currently using fuel my BJJ training, lifting and to lose weight. Last year I leaned out for a BJJ competition and it worked out great. I started at 211lbs and made it down into the mid 190s. This time around I figured I’d take you along for the ride.

The 3100 calorie diet is high protein, high carb and moderate in fats. I know for some high carbs sounds blasphemous when it comes to losing weight. But I personally feel great fueling up with carbs and training hard. That said, use whatever diet you personally prefer. I’m just sharing what I’m doing.

The diet is also 5 meals a day. Last year I was doing around 6 meals a day and it was a lot to squeeze in with my busy schedule. So I wanted to see how 5 would feel. So far so good.

Once I get down to be a little leaner I’m going to start working up slowly and increase my weight a little. And again. I’ll keep you filled in on how things are going.

If you’re interested in getting a custom diet plan you can use the same coach I have. Again, I get no kick back or anything like that. He’s just been super helpful to me and so I figured I’d share with you guy.

Here’s his information: https://www.instagram.com/_elicoffey_/

Here’s a few affiliate links for products in the video.

Ump Protein: https://beverlyinternationalstore.com…

Redcon MRE Lite: https://amzn.to/3D49xga

Food scale: https://amzn.to/3lkJawb

Hope you enjoyed the video, thanks for watching.

-Chewy

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Free Ebook: https://www.chewjitsu.net/focused-jiu-…

Video Courses and Products: https://www.chewjitsu.net/products

T shirts: https://www.chewjitsu.net/shop/

http://www.Facebook.com/Chewjitsu

http://www.instagram.com/Chewjitsu

http://www.twitter.com/Chewjitsu

Intro/Outtro Music : https://bknapp.bandcamp.com

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If you’d ever like to train with the team and I, Check out my gym Derby City MMA in Louisville,KY.

Chewjitsu diet

What’s in Chewy’s grocery cart? (video included)

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Happy New Years! Welcome to 2020.

 

So there is a mindset shift you’re going to have to make if you want to do BJJ successfully and really get the most out of it.

 

And I think it’s illustrated through a good answer I gave to someone on Instagram. Attached above is the question I received on Instagram from a young woman who always feels beat up after training.

 

I responded to this message asking her about how much sleep she gets and how much she eats.

 

Her response back was “7/8 hours of sleep and I don’t have a particular eating schedule. It’s more snacking than actually eating throughout the day.”

 

Now I’ll get into the answer I shared with her and hopefully this is useful for you too. 

 

A lot of people get into BJJ and just consider themselves some average guy or gal working out a little. In reality I would ask you to double leg that mindset to the side because BJJ is high performance stuff. And you don’t treat a high performance vehicle like garbage.

 

Instead I’ll ask you to clinch with the idea of yourself as an athlete. 

 

And let that mindset guide your decisions.

 

Does an athlete eat donuts for breakfast, skip meals, drink alcohol every night and sleep 3 hours a night? I mean who knows. . . but probably not right?

 

Now there is a natural hardening process that takes place in BJJ early on where your body acclimates to the bumps and roughness. But I’ve literally seen people rave about how much better their body feels just from sleeping more, cutting out junk food, eating more food (in some cases) and treating their body like an athlete. Not just an average person.

 

If you’re curious about what I eat here’s a video that goes into some of my grocery shopping. I’m currently eating even more than this right now (trying to bulk up) but it will give you some ideas.

 

Click here to see my grocery/meal prep video.

 

Talk to you tomorrow.

-Chewy

Enjoy Baked Goods With Protein Muffins

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Enjoy Baked Goods With Protein Muffins

Two are missing because I had to try one before I took a picture. One became two.

Two are missing because I had to try one before I took a picture. One became two. . .

What’s up! Let me ask you a question. Are you a fat kid at heart like me? Do you love baked goods, pastries and the like, but hate eating them in fear of all the bad stuff you’re throwing into the body? Then try this recipe for protein muffins.

Don’t get me wrong, I have cheat meals and eat the most sugar laden pastries you can think of. There’s a small local bakery here in Louisville that makes some of the best cinnamon rolls and chocolate croissants I’ve ever had. Nothing goes better with a cup of coffee than a well made pastry, fact.

The fact kid inside of me is coming out. Anyways. . .

I don’t like consuming that stuff on a daily basis. With my training and work schedule, I just can’t afford to eat bad stuff. Whenever I do, I end up getting really sleepy soon afterwards, and it destroys my work and training later on in the day.

In an effort to try and meet myself somewhere in the middle I’ve been playing around with different healthy baking recipes. Some have gone really well, and others well. . . not so much. But this protein muffin recipe is solid. You can alter it, add what you want to it and it’s awesome. It does a great job of playing the role of coffee companion in the morning or afternoon.

 

Don’t Fool Yourself, Muffins Are Cupcakes

Let me add this because it was a question I got from one of my students when I shared this protein muffin recipe. Why did I need an alternate muffin recipe? Aren’t muffins healthy? No, muffins are typically not healthy. Muffins are essentially a breakfast cup cake. So if you’re trying to loose a few lbs or get into the best shape possible, regular muffins are probably not the best go to for breakfast or a snack.

 

Protein Muffin Recipe

This recipe will make around 6 large sized protein muffins, or like in my case, about 24 mini protein muffins.

Here are the ingredients you’ll need for the protein muffins

 *it’s worth noting that while I used cinnamon and pumpkin pie spice. You can use any spices or flavorings you prefer. I made some with strawberry and lemon zest recently and they worked out well. I also did one with orange in it, so be creative and make whatever type of muffin you’d like best.

Dry Ingredientsdry

  • 1 2/3 cup of oat bran
  • 1 scoop of vanilla protein
  • 2 teaspoons of baking powder
  • 1 teaspoon of cinnamon
  • 1 teaspoon of pumpkin pie spice

 

Wet Ingredientswet

  • 2 bananas
  • 1/2 cup of unsweetened applesauce
  • 1/2 cup of nonfat plain greek yogurt
  • 2 large egg whites
  • 1 tea spoon of vanilla extract
  • 1 tea spoon of liquid stevia

Instructions

-Preheat oven to 400.

-In a large bowl mash bananas. Try to get the consistency smooth and remove most of the lumps. This would be a great time to use those ripe bananas (the ones with the brown flecks on them) that will go bad soon. They’re super sweet and soft too.

  • Add all the wet ingredients on top of the mashed bananas and mix till you get smooth consistency.
  • In a another bowl. Add all the dry ingredients then whisk them together to mix things up evenly.
  • Add all of the dry ingredients to the large bowl with the wet ingredients. Stir everything together till everything is mixed evenly and has a smooth consistency.IMG_3541-300x225
  • Let the protein muffin mixture sit for about 2 minutes to thicken.
  • Spray or grease your muffin tray.
  • Place protein muffin batter into the cups in the tray.
  • Bake for about 15 minutes or till the center is not mushy.
  • Let them cool and then enjoy.

When I made these protein muffins, they came out perfect. They’re healthy, delicious and I made an extra tray of them and took them to the gym for our morning BJJ crew. We ate them after our workout and everyone was a big fan. So if you’re a fat kid at heart like me and love baked stuff. Try these protein muffins out. You can eat them for breakfast, or save them for a snack during the day. When you eat them, try putting them into the microwave for a bit to get them warm again.

 

Hope the recipe helps!

-Chewy

Meal Prep: Ropa Vieja

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ropaingredients

Several of my students and people that randomly saw my last meal prep video sent me messages telling me that they loved the Thai Chicken recipe I posted before. So I posted another favorite of mine. This recipe is another easy meal prep. It’s a crockpot version of Ropa Vieja. If you’ve ever eaten at a Cuban restaurant it’s probably on the menu.

I just wanted to share that someone asked why I decided to post cooking videos. The reason is because I have a ton of students who are busting their tails in the gym and looking for improvement. Whether that is in performance or the way they look like without their shirt.

So to try and help more I started posting these cooking videos. I know that for me personally, I made the biggest jumped in progress when my diet is in check. Meaning that I’m eating healthy food.

With that said, eating healthy doesn’t always taste the best. So I’m also trying to share ways to eat really well while still being able to enjoy your meals. This is super important because if you’re on a diet and hate the food you’re eating, it’s unlikely you’ll continue.

So make sure that if you’re trying to get the most out of your training and stick to your diet. Meal prep! Being prepared for the week will help you avoid eating poorly and make sure that you’re getting the nutrition you need to fuel your body properly.

Alright, I’ll get of my soap box. If you want a good tasting recipe, watch the video and give it a try.

Thanks!

Chewy

 

 

Ingredient list:

  • 1.5-2lbs chuck roast
  • 1 yellow onion, thinly sliced
  • 1 bag of frozen bell peppers
  • 1 (6 oz) can tomato sauce
  • 1 (14 oz) can diced tomatoes
  • 3 tablespoons capers, drained
  • 1 tablespoon cumin
  • 1 tablespoon dried thyme
  • 1 tablespoon dried oregano
  • 3-5 garlic cloves
  • 1 bay leaf
  • salt and pepper, to your taste

Food Tip: Easy Meal Prep While You Sleep

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meal prep

This is a really easy way to prepare your chicken for your weekly meal prep. I preach to all my BJJ students in the gym that they need to prepare their food in advance. The better you’re eating, the better you will feel and the better you will perform on the mat. You can eat healthy if you’re eating out but it’s more difficult for most of us and it’s much cheaper to do meal prep yourself.

 
For more awesome meal prep ideas and recipes like this one check out my friend Erin’s website at www.ErinStimac.com.

Ingredients:

  • 1.5-3lbs. boneless skinless chicken breasts or thighs A 3lb package of chicken will usually make enough for 5-6 meals. If you use less chicken, you end up with more sauce. Either way, it’s delicious.
  • 16oz. jar of your favorite salsa* or 1-15oz. can diced tomatoes (and flavor you choose-I love the kind with jalapenos or chilies in them, or fire roasted) If you use plain tomatoes, the flavor of the sauce will likely be bland.
  • 1/3 cup Sunbutter or other nut butter (I think the sunbutter is the closest substitute to peanut butter and gives the most authentic “peanut” flavor).
  • 2 TBSP Lime Juice (I’ve also used lemon)
  • 2TBSP Coconut aminos, Tamari, Soy Sauce, or fish sauce (pick your poison) Why you would EVER use fish sauce I have no idea-I HATE fish. 😉
  • 2 tsp. fresh grated ginger or 1 tsp. ground ginger
  • Cilantro and lime wedges for garnish
  • Ground chili paste or hot sauce-optional (for extra flavor or heat)

 

 

 

 

Kill cravings for ice cream with frozen fruit

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So if you’re one of my students you know I’ve been raving about adding more fruits and veggies to my diet. Since doing so, I’ve done two things that I think are substantial. I’ve increased my already high level of energy throughout the day. Second, I’ve eliminated my cravings for sweets and pastries. No small task for a man who loves a sweet, flakey pastry with his coffee. The fruit is no doubt the culprit for the elimination of the sweet cravings.

 

One of my students said he made one of my smoothy recipes and that he really liked it, and asked if I would post another one. So, at his request, below is a recipe I’ve been using in place of something like ice cream. Honestly, I’ve come to enjoy it more than ice cream. It tastes amazing and it has the benefit of not making me feel like garbage after eating it.

 

IMG_2420

 

What you’ll need. . .

    • 1 frozen unsweetened acai brick (I bought a bunch of these at a local Meijer. It was on sale for 2 dollars cheaper than Whole Foods.)
    • ½ cup of frozen berries (I really like berry blends that have cherries included.)
    • Half a frozen banana (Freezing your bananas is a great idea if you get too many to eat or they’re getting close to going bad. You can then save them for a delicious treat.)
    • Stevia to taste (No need to overdo it on this one.)
    • ⅓ cup of water or any type of milk you’d like (I like unsweetened vanilla almond milk.)

 

 

How to make it. . .

 

  • Add all the ingredients to a blender and blend till it has a smooth consistency.
  • Done

 

After you’re finished, you’re left with this delicious purple mixture that is healthy and will satisfy that hankering you have for ice cream or dessert. Well, at least is does the trick for me. Keep in mind you can use any particular fruits you like in lieu of the acai and berries. I just think that the acai and berries happen to make a pretty kick ass combination.

 

Give it a try!

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Morning Pre Training Smoothie

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Morning Pre Training Smoothie 

I got a question from one of my students in my “morning crew” the other day. He was curious what to eat for breakfast, even if he was in a rush or running behind to the gym.

Most of the time I prefer to eat eggs and veggies for breakfast and I generally like to wake up early enough to relax and enjoy a little time to myself. Because once I leave the house I’m busy and don’t get home till nearly 10pm. But if I don’t have the time to cook or just don’t feel like it, I’ll make a smoothie in the blender. It’s a fast way to take in everything I need to get me through a good morning session of BJJ or weight training. It also only takes a couple of minutes to make.

Keep in mind that this recipe has a fair amount of carbs. I wouldn’t make this recipe unless I was planning to work out in the morning. Also, if you’re wondering why I’m using the seeds and cacao in the smoothie, just do a search for health benefits of them. I don’t want to give you a long winded explanation about them as there are far more intelligent people who have written information on the subject.

Side note. A really good idea for bananas that are getting too ripe or going bad is to freeze them. Just peel, stick them in containers and stuff them in the freezer for a later day. They’re great for making homemade not-terrible-for-you ice cream and smoothies like the one below.

 

Cinnamon Vanilla Cacao Smoothie

What you’ll need. . .

-1 scoop of vanilla protein.

– 1/4 cup of chia seeds.

– 1/4 cup of hemp seeds.

– 1/4 cup of raw cacao.

– Half a frozen banana. A regular banana works too, but a I like the frozen ones better for smoothies.

– 1 tablespoon of honey.

– 1 tablespoon of almond butter.

– 2 cups of water or whatever type of milk you prefer. Use more for a thinner smoothie.

– Substitute ice in place of milk or water for a thicker, cooler smoothie.

 

Directions

1.Start by placing the chia seeds, hemp seeds and cacao into the blender. Blend till everything is broken up.

2. After the seeds and cacao are almost a grainy flour consistency. Add in the rest of the ingredients and blend till everything is mixed well and the smoothie is . . . well. . . smooth.

3. Drink and then get your ass to the gym.

 

Less sugar and carbohydrates

If you don’t plan to train soon after and want to lower the sugar and carbohydrate of the smoothie. Just remove the banana and the honey.

Chewjitsu : Squash the pasta

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I personally love pasta dishes. The only problem is, they don’t love me. It never fails, after eating a plate of pasta I feel very full and ready for a nap. This is one reason I don’t eat them very often. Firstly, with my job I can’t afford to be groggy and lethargic, and second, I generally dislike eating food that makes me feel lethargic. That being said I still eat pasta from time to time. But, if you’re like me and like pasta but don’t want to be down for the count the rest of the day then this recipe is for you.
Also, some people have allergies to wheat products. If you are one of these people, this recipe might be beneficial for you as well.

What you’ll need. . .
• 1 Large spaghetti squash
• 1 lb of lean ground beef
• 1 small red onion
• 2-4 cloves of fresh garlic
• Peppers, mushrooms or anything else you’d like to add into it. I used red peppers and mushrooms myself.
• Pasta sauce. If you buy it premade, try and find one that doesn’t have sugar added.
• Herbs and spices depending on your tastes (I personally like a lot of basil, thyme and rosemary).
• 1lb Brussels sprouts
• Balsamic vinegar
• Coconut oil

Prep
1. Heat the oven to 400 degrees.
2. Slice squash in even halves, then scoop out the seeds in the middle.

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3. While you wait for the oven to heat up. Chop and dice your veggies.
– Dice onions and garlic.
– Slice peppers and mushrooms.
– Cut brussels sprouts in even halves

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Squash
1. Once the oven is heated to 400, place the squash on a roasting pan with the meat of the plant facing down. Bake for about 40-45 minutes.

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2. Once baked take the squash from the oven and scoop out the insides with a spoon or fork and place into a large bowl. The meat should be soft and stringy.

Meat Sauce
1. Place ground beef on a hot pan with onions and garlic and begin browning the meat.

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2. Once the meat is browned add in extra ingredients like mushrooms and peppers you’d like, as well as the pasta sauce.

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3. While warming up the pasta sauce add herbs and seasoning to taste.

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Brussels sprouts
1. Bring a pan of water to boil. Once boiling, place sprouts into the water and remove heat and let them sit for about 5 minutes

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2. After 5 minutes place a tablespoon of coconut oil into a hot pan along with 3 tablespoons of balsamic vinegar. Begin to add sprouts to the pan with the oil and vinegar.(you can either drain the water or pull them out with a slotted spoon).
3. Add salt and pepper to taste and begin stirring the sprouts around on medium heat until they have a sort of blackened look to them. It will only take a few minutes.

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Once everything is done place the stringy squash down on a plate and put the desired amount of sauce. The brussels sprouts are a side dish.

You now have a delicious, less carb heavy pasta style dish. The biggest benefit for me though is that I don’t feel terrible after eating the dish. Also, if you haven’t tried sprouts in a while (which seems to be the case for many adults) I urge you to give them a try. Their way better as an adult than a kid, and this recipe is super easy and delicious.

Enjoy!