Flourless Chocolate Raspberry Protein Muffins

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Easy Snack Or Breakfast With Chocolate Raspberry Protein Muffins

 

These chocolate raspberry protein muffins are a great way to prepare a healthy snack or easy breakfast item in advance.

These chocolate raspberry protein muffins are made with things like oat bran so there is a fair amount of carbohydrates which make them good for breakfast or before exercise.

They have a good amount of protein for being a muffin. This can be helpful if you’re trying to keep your protein intake up for training or recovery.

They’re also really tasty and are a better alternative to eating something like a traditional muffin that is covered in sugar.

The recipe that is used can be altered to suit your tastes. Just swap out raspberries for something else you might like. Blueberries and chia seeds are another good combination I like.

I know that eating healthy can be tough sometimes, but hopefully this will give you something that is both really tasty and pretty healthy to eat throughout the week.

Living Healthier

The reason I am doing this video and other content relating to food, diet and lifestyle is because many times my students ask tons of questions regarding how to live a healthier life. Living a healthier life starts with what you put into your body.

You can train all you want to but I believe you’re doing yourself a disservice by not living the healthiest lifestyle possible.

It’s different for everyone of course. Some people are vegan while others are meat eaters like me. Ultimately you have to figure out what works for your and what makes you feel the best. But being conscious of what you’re putting into your body is a good start. Being deliberate with the way you consume food and live your life will help you ultimately get the most out of your training and your body on a daily basis.

 

Enjoy the protein muffins!
-Chewy

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10 BJJ Turtle Attacks With Guard Pass ( Back Takes And Crucifix )

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10 BJJ Turtle Attacks With Guard Pass ( Back Takes And Crucifix )

This week’s BJJ Turtle Attacks video. It starts with a guard pass and moves into back takes, a crucifix position entry and establishing side control if you’re unsure about going for the back.

Along with different options from the turtle position I included a guard pass to get there. This is important because the turtle position in BJJ is a moving, transitional position. Typically someone goes to turtle because someone is passing. From there the person is almost always trying to defend and then move away to re guard.

So when you drill the techniques. Get comfortable with them and then combine them all together. You can pick different options and even let your partner set up the queues for you. For instance if they want you to attack the far side hook then they will keep rolling. If they are want you to take the near side hook then they will leave an opening for you to secure it. Having your partner ultimately dictate when you will do based off of openings they leave will help you react faster.

This type of drilling is similar to boxers with their pads and does a heck of job with developing good reaction and the ability to adjust quickly as you’re moving.

The Turtle positions in BJJ can be a really frustrating position to take advantage of if your opponent moves fast to re guard or isn’t giving space to get the hooks in for back mount. So I’ve tried to cover options for those situations.

Combine BJJ Turtle Attacks With Guard Passing

This is a great series to combine with the BJJ guard passing series we did before. You can watch that here.  Click here to see 10 BJJ Guard Passes.

As always these are just an example and you’l have to adjust them to your style and your body, and as always consult your instructor for tips with the movements as well.

– Chewy

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IV after cutting weight

Why I’m Against Cutting Weight In BJJ

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Why I’m Against Cutting Weight In BJJ

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Getting an IV after a 20lbs weight cut

A topic that gets brought up from a lot of my newer students who plan to compete is about cutting weight in BJJ. I tell my students that I’m generally against cutting weight in BJJ.
In MMA it’s almost a weird measuring contest. Who can cut the most weight and be the biggest guy in the division? There are guys like Anthony Johnson who is a big 205lbs fighter and he used to fight 170lbs! It’s nuts.
Because many newcomers to BJJ are typically fans of MMA first ( I was this way). It’s only natural that cutting weight is going to be on their minds. 
Instead of cutting lots of weight right before competition, I typically encourage my students to clean up their diet, do more cardio, and be at the weight they need to reach for the tournament.

Here’s why I’m Against Cutting Weight In BJJ

  •  Most BJJ competitions have same day weigh ins. Tournaments like the IBJJF will even weigh you in right before your feet touch the mat. This is not enough time to adequately rehydrate if a person is cutting a fair amount of weight. Studies show that even a small percentage of dehydration can cause degradation in performance. You might be the biggest guy in your division. But it’s pointless if you don’t have a gas tank.
  • Strength matters less in BJJ. Don’t get me wrong, it’s still important. But in MMA strength and overall athletic ability plays a much larger role.
  • There are “right” ways to cut weight when needed. When I say right way. What I mean is, cutting weight in a way that is the least damaging to the body. Most people don’t cut weight very efficiently. You see professional fighters passing out and ,most recently, dying from bad weight cuts. Unless you’re experienced at cutting weight or have the guidance of someone who is, you’d be better off not cutting weight. Especially if you’re a inexperienced competitor.
  • As a coach, part of my job is to help my students get ready in a way where they are able to translate their abilities in the gym to the competition mats. We’ve all seen or heard of people who were really good in the gym but just flopped when it came time to compete. Having a wonky mental state is a big culprit of poor performance and being dehydrated and hungry takes a toll on our mindset when we are fighting off the negative self talk that accompanies a BJJ competition. Dieting weeks out before the competition and being “normal” when it comes time to compete will allow you to be at your best when it’s time to compete. On a nerdy note. In battles throughout history. One tactic that worked with a strong effect was attacking the enemy force in a way that disrupted their rest and food. A well fed and well rested combatant is stronger than his tired and hungry counterpart.

If You Must Cut Weight

Now let me add this side note. Some people can cut weight very well and with minimal damage to their body. But with BJJ competitions and same day weigh ins that’s just not a smart option.
But if you’re insistent on cutting weight.
Start with a test cut. Do your research and find a weight cutting regime that you can use. After dieting for at least 4-6 weeks to loose excess weight. Do the weight cut and get to the planned weight.
After you’ve successfully weighed in. Rehydrate with whatever protocol you wish to follow.
The day after your weight cut. Put yourself through a rigorous training session. See how your body performs right after it. This alone might be enough of a deterrent. But if it isn’t, at least you will have practice cutting and have a better idea of what to expect.
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Right after the fight

Thanks for reading!
-Chewy

BJJ Drills (Daily or Weekly)

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BJJ Drills (Daily or Weekly)

Whats up guys,

So recently I’ve been doing a daily BJJ drills / technique on Instagram. Starting on Sunday and working through till Saturday I release a movement or technique drill that links up or comes from a similar place as the others. So, instead of just throwing out a bunch of random drills or techniques. All of the BJJ drills are related or directly connected. This type of training makes a big difference for me and my students.

For me personally. I feel like I learn better when movements and techniques are connected. I also really enjoy fast moving techniques and BJJ drills. I’m able to get a great workout in, and developing technical efficiency at the same time. The fast pace also lets me get lots of reps within a short period of time.

How To Use The BJJ Drills In The Videos

The idea is to push yourself when you’re doing them.

  1. Start slow with the movements and make sure you get the feel for them.
  2. After you feel comfortable with the movements and BJJ drills. Speed it up. Do the techniques as fast as you can without getting too sloppy. Naturally as you speed the process up your movements will look a little less crisp than when you were doing them slow. But after a while you should get the hang of it.
  3. When drilling. Set a timer and do 1-2 minutes per movement. Have your partner count your reps for the first round or two so you can get a rough number of how many reps you’re getting for the duration of the time. This will give you an idea of how many reps you’re getting when you are attempting to hit a particular number.
  4. Once you’re proficient with the drills you should be exhausted after an hour of this. If you’re not, you’re not moving fast enough. Again, start slow to figure the technique out. But after that’s done, it’s time to move. When drilling this way you shouldn’t be able to talk or anything else. The only thing you should be focused on is your breathing and your movements.
  5. If you can, do situational rolling after the drills are over. So instead of just doing a regular roll or not rolling at all. Following all the drills. Start in the positions that you drilled from and then do some situational only rounds. This will allow you a chance to work on the areas you just drill from.

 

So if you’re looking for some fast moving BJJ techniques or BJJ drills to do during an open mat of your free time. Check out my Instagram at Chewjitsu. Each day I release a new movement.

Also, if you’d like to see all the movements together you can check my Youtube on Saturdays. Every Saturday I post all the BJJ drills together.

Also, if you have any questions or requests. Shoot them over to me. Either by email or by leaving a comment.

Here’s The 7 BJJ Drills From Last Week

 

 

 

Thanks guys, hope the drills help!

-Chewy

 

We Do BJJ In Suits Because The Gi Is Unrealistic

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If you’re familiar with myself or my gym, you know that I’m a goof and enjoy cutting up with my team.

At the gym we have several traditions. One such tradition happens every October. Every year during Halloween we have our funniest tradition. That tradition is rolling in suits or dress attire, well mostly.

This year was no different, in fact this year was probably the craziest. I was a little taken back by the prom dresses but it was absolutely hilarious. My stomach hurt from laughing so much after it was all over. If you watch the video I hope you get a laugh out of it.

Also, I always get bad feedback whenever I post a video like this from people. Let me stress that we train hard and we take our training very seriously. That said, if you can sit back with the people you spend so much time and have a laugh, somethings wrong. I’m adding this to this post because people have a way of taking themselves a little too seriously sometimes, at least I think.

Again, I hope you get a kick out of the video. We have a giggle about the whole gi is unrealistic. Because we train a bunch of gi and no gi and we do self defense and fighting jiu-jitsu.

Also if you’re reading this let me ask you a question. Do you have any silly traditions at your gym? If so, what are they?

 

-Chewy

 

 

4 Tip On Using Youtube For Brazilian Jiu-jitsu

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4 Tip On Using Youtube For Brazilian Jiu-jitsu

 Are watching instructional videos even useful at all? I bring this up because one of my students came up to me the other day and asked about using Youtube for Brazilian Jiu-jitsu techniques. Really what he was asking was how could he sift through all the information and videos on YouTube to find something that would work well for him. It’ pretty understandable. There is just so much stuff out there now that it can be overwhelming. I’ve also had several newer students over the years ask how useful instructional videos even were.

 

I personally started using instructional videos as a white belt back in 2003. Well before Youtube and other streaming media sites were even a thought. I bought a set of puzzle mats and DVDs. My roommate and I would drill on days we couldn’t make BJJ class, and sometimes on nights after BJJ class.

 

Since then I’ve used tons of different instructional products (books, videos, dvd, etc). These products have had a huge impact on my game. So I definitely think that instructional based videos and books can be useful. They can help spark new growth in your game and keep you from getting stuck in a plateau. As long as they are actually used.

 

In in this blog post I’m going to give you several tips that will help you narrow down what sorts of information you should be looking for so that you can find techniques that work well with your game.

 

 

Stick To Your Game

The first tip, and I think most important, is start searching for techniques from positions that you’re already comfortable, or have experience (good or bad) with. If you’re trying to use a technique from a position you never get to or one that you’re not familiar with. It’s going to be hard to take that move off the internet, connect it with your current game and use it during training.

 

So when searching for techniques, search for positions that you already know, end up in or are already comfortable with. This way you’ll have a greater chance of actually using these techniques when it comes time to roll.

 

 

Adding New Techniques From New Positions

If you do intend to start working on a new position. Start with finding entries into the position. For instance if you would like to use butterfly guard but you only have a full guard game. Then before you start working on sweeps and submissions from butterfly guard, you should start with entries which will transition you from full guard into the butterfly guard. Then once you’re able to get to butterfly guard consistently during rolling. Start scouring the internet for sweeps and submissions from that position. What’s the old saying in Brazilian Jiu-jitsu? Position before submission, right?

 

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Use Your Instructor

The next tip, is to use your instructors. If you train at a gym with an instructor. They are your most valuable resource for techniques and training. Use them! When you find a new technique that you want to use, bring it to them and get their opinion. They can help you determine if it’s a solid technique or garbage (because there is garbage out there), as well as help you break down the technique.

 

If you plan to bring a technique to your instructors attention. Bring the book or video with the technique to show them. I say this from personal experience. It’s helpful to an instructor to see the move demonstrated on the video or book rather than having someone try and remember a move they’ve never used. It just never seems to work out.

 

 

Drill The Damn Moves

Another important piece of advice is to drill. Whether that is passive drilling, like doing repetitions,  or more active drilling, such as situationally rolling. Make sure that you drill to make these techniques useable for you. I’ve seen so many people find a cool technique that they want to use. They drill it a few times and then when it doesn’t work during training, they scrap it. Most techniques, especially if they are new to you, will require some work. So be ready to drill them.

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So some tips that might be helpful when using Youtube for Brazilian Jiu-jitsu are. . .

• Start with positions you have experience with.

• If trying to use a new position. Make sure that you can get there first.

• Consult you instructor.

• Drill the move once you’ve found one you like.

 

I hope these tips help. Even as a competitive black belt I STILL use instructional information for ideas and inspiration. And with all the great information out there it would be a shame not to use it. Just make sure to be smart and purposeful about it. This will help you avoid the frustration that comes when you’re unable to do something.

If you use Youtube videos, instructional books or any other instructional materials. Which do you prefer and get the most out of?
-Chewy

3 Money Making Practices in BJJ I Dislike

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1st match

 

I didn’t get into Brazilian Jiu-jitsu for money

I never got into Jiu-jitsu for money. I never got into BJJ with the notion that I would someday make a living from it. I never even had the idea that I would be a black belt someday. When I first started training I was learning under a purple belt. Black belts were so scarce in the mid-west that if you saw one it was like seeing a mythological creature. We’ll say unicorn. I just trained because I enjoyed training and hoped to not suck someday.

 

Now, as a black belt and someone who is more involved with the business side of things. I understand that certain things need to be in place and the business has to be ran like a business. That said, there are 3 money making practices that I see at many gyms that I personally don’t believe in. If you’re reading this and practice these, you may disagree with my ideas and that’s fine. But for me these three practices don’t coincide with my personal philosophy for Brazilian Jiu-jitsu. From personal experience I feel like when money is the center of attention and not the training, everyone suffers.

 

 

I dislike belt testing fees

One practice I dislike, although it would be fairly lucrative for me if I were to implement it, is belt testing fees. I’ve seen some gyms that do a 60-100 dollar belt testing fee. I’ve also seen some other gyms that charge a fee per stripe. I don’t know why this bothers me, but it does. Something seems odd to me about charging someone for their hard work. I would feel sleazy coming up to one of my students and saying, “Hey brother, great job. I’m so proud of you for dedicating yourself. You’ve grown so much and you passed your test. Oh by the way, that’ll be 75 bucks.”

 

It takes at least a 1-2 years to get a blue belt and 2-3 years typically for each belt after. This means that that particular student has been consistently putting in the work, paying their gym dues and helping improve not only themselves but also those around them. Isn’t that enough?

 

 

I dislike limiting classes

I’ve seen gyms practice a tiered pay structure where you pay price “A” and you get to train 1-2 days a week and if you pay the more expensive price “B” you get to train more, and so on. I could understand doing an additional fee for additional styles but why up charge just to train more of one style.

 

One of my students told me they visited a gym that charged $170 a month and they could come to 1 class a week. So that student is paying $42.50 per class and on top of that, at one day a week their growth on the mat is going to be hampered.

 

As instructors, don’t we want our mats packed? As instructors don’t we want our young fledgling Jiu-jitsu practitioners to be on the mat consistently. As instructors don’t we want our students to become the best that they can be? Isn’t that our job and goal? I think so, and I don’t think that charging outrageous amounts for unlimited classes is conducive to this. When I consider this, I think back to myself as an 18 year old. If I would have been under this type of pay structure, I wouldn’t be where I am today.

 

 

Mat fees

I’ve never charged mat fees to visitors. It always strikes me as strange. People post pictures with #BJJBrotherhood and talk about the BJJ lifestyle and all that shit. But then they pop a mat fee to people just stopping by. I can understand how this could be some nice extra income especially if you have a gym that has a ton of traffic. But with that, I don’t know, it just seems to go against the idea of the brotherhood of Brazilian Jiu-jitsu. If I have someone visiting my gym for a day or two. I want to welcome them and give them a Jiu-jitsu home away from home. I don’t think that a great way of showing that is by popping someone with a mat fee that I’ve seen range from anywhere to $20 to $75. Also, I’m always happy to welcome a visitor to our gym. They typically have a different style than my guys and it’s fun to watch, and roll with them and see how the styles react with one another.

 

As far as the monetary gain, I can tell you that goodwill has a monetary benefit. I’m not sure how to quantify it into a dollar amount, but it’s worth something. Over the years I’ve had several students who became long term students under me because of things they heard from others. One in particular was a Navy seal who trained with us. At the time he was a purple belt, he’s now a black belt and has been back to the gym many times. During his first visit he trained with us for 2 weeks. We just waived any fee since he was only able to train here and there. Well, we welcomed him like one of our own. While working in Iraq he told several people who were moving to a nearby Army base about us. He raved about the atmosphere and the training. Several of these soldiers started training at the gym and have become terrific students and friends. I’m actually having brunch with one of them this Sunday. Too bad Peter W isn’t here to join! Pete if you’re reading this. We all miss ya brother!

 

Also, I take a certain sort of pride when a person pulls out their wallet and I tell them, “Don’t worry about it, we don’t do mat fees.”

 

This post is just a rant on my part. I hope it doesn’t come across as too whiny or anything like that. But If you’re reading this and you someday have a gym. Try and keep Jiu-jitsu first. Do what you have to do to make money and run the business, and offer such an awesome experience that people want to come back. But always keep the training and the people first.

 

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As always, thanks for reading,
Chewy

 

Kid gets a 7th degree junior Black Belt

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One of my student’s posted this article today and I couldn’t help but shake my head. I’ve seen a few gyms give away junior black belt ranks at their gym. I don’t know the whole story, but I imagine this is a response to other traditional martial arts which have black belts. It’s a great selling point but I don’t think this sort of thing fits well with the ethos of Brazilian Jiu-jitsu.

What do you think about BJJ gyms giving away junior black belt ranks?

I received a promotion on my Black Belt!

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I was promoted a degree this week while I was in Costa Rica! I honestly had forgotten all about it. I was never big on stripes, as my original instructor didn’t use them, and as a Black Belt you’re not focused on them (since they only come after several years). It is crazy though to think about the journey of the last 3 ½ years. It’s been one of immense growth in me as well as my students, in my abilities as a competitor and a teacher.

Leading up to the day I received my Black Belt I had been with my mother who was entrenched in a losing battle against cancer. During the struggle, Brazilian Jiu-jitsu was the only thing that provided an escape for me. Many of the guys in the gym were unaware, and probably still are, but they provided the much needed mental relief I needed. That mental relief helped me put on the “strong” face for my mother and my sisters. It kept me from completely losing my head. Without training and more importantly the people I was training with, I am not sure what I would have done. When I received my Black Belt on July, 9th, 2011 it was the most bittersweet day of my life. My instructor Renato Tavares stopped the training session and awarded me my Black Belt. Immediately afterwards my friend wrapped his arms around me and said, “I’m sorry brother.” I knew what it meant.

As I reflect back on the last 3 ½ years as a Black Belt. What I am most grateful for, are the people that I have had the pleasure of developing relationships with. They’ve assisted in making me a better Brazilian Jiu-jitsu practitioner, competitor and teacher. They’ve also helped make me a better person and have assisted me, albeit sometimes unknowingly, through some of the most absolutely nasty times in my life. It’s been a great journey as a Black Belt so far, full of ups and downs, mostly ups, and I am excited to see it progress.

In our quest for medals, submissions and improvement it’s always important to sit back and enjoy the journey that is taking place and the people that were are surrounded by that make that journey worthwhile.

Being awarded my black belt

Being awarded my black belt

Spider Guard Pass

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[youtube https://www.youtube.com/watch?v=NdKbGMgvWgs]

This is one of my favorite Spider Guard passes. It’s one of those “fancy” looking moves that isn’t fancy at all. I always tell my students I have caveman Jiu-jitsu. My game is fairly basic and if I can do it, anyone can do it. Give the pass a try the next time your buddy at the gym tries to work spider guard on you.