You Can’t Just Be, You Have to Become

5 min read

Why You Shouldn’t Rush to be Promoted
If you ask a Brazilian Jiu-jitsu practitioner’s goal in BJJ, the most popular answer you’ll get is: to become a black belt. Plain and simple. Yet there’s no simple, calculated, nor smooth-paved road to get there. It takes years of dedication and hard work. Your nearest belt up will, too, be a stretch. We all want to progress and get promoted, therefore we can’t feel frustrated or discouraged when asked to train more frequently, harder or for a longer period of time. You’re not just getting a different colored belt tied around your waist; when you are promoted it means you completely embody that rank. You have to grow not only on a technical level, but your BJJ mindset must match that of your respective rank.

Progressing in jiu-jitsu is a lot like growing up. You’ll go through different mental stages throughout your journey. When you’re young, the tendency to misbehave or make immature decisions is higher. In the same way, a very new white belt will try to use their strength rather than technique to get the tap. When we look at behavior – Everyone knows that person too prideful to tap, becomes upset or discouraged when tapped, or boasts when tapping a training partner. Sound familiar? Maybe you know someone like this. Maybe we were once this way. Ultimately, once we progress or “get older” in jiu-jitsu, our behavior and thoughts change. We’ll tap because the technique works and we’ll strive to learn how we got there so we don’t make the same mistake again. And we will have the utmost respect for our training partners, because without them we can’t learn.

So just like you can’t consume alcohol until you’re 21 years old because the chances of you making mature decisions at any younger age are pretty slim; you can’t just be your next belt because you, too, need to mature on the mat. Now, as you progress in jiu-jitsu, you’ll get to understand the technique in a whole new way. You’ll learn the ins and outs of it – how and why it works. You won’t do the technique a certain way simply because “you were told to,” but because you understand the mechanics and why those steps will make the technique successful.

Don’t stress over the amount of time it will take to get to the next belt, because the time will pass anyway. Train hard and consistently. Your mindset will soon evolve from the average individual’s to one of a mature martial artist. When the time comes for you to receive a promotion, you’ll have mentally and technically grown to meet the higher demands and challenges.

[Keep reading for a BJJ goals and game plan worksheet at the end of this article]

Improving Your Game
Wherever you are in your journey, one piece of advice to improve your game which I received from my professor is to “practice your techniques with lower belts (or the same level), but flow roll with higher belts.” That’s where you’re going to learn a whole lot. They have more knowledge than you so don’t try to kick their ass just to save yours, try to understand how they caught you and add those skills to your toolbox.

Prof. Carlos always says, “Choose your battles. Not every roll has to be till the death.” The other day, he and a student were flow rolling. They ended up in a new position from which Professor realized he could set up a submission. He was also able to successfully recreate the set up every time because he knew how he got there. If it had been a fast-paced scramble, he might have missed the opportunity to learn that new set up. So don’t force your way into submissions. Flow, and use your mind to follow along with movements, offenses and defenses. Brazilian Jiu-jitsu is the hardest martial art to receive a black belt in, that’s why it’s so effective. It works not because everyone says it does, but because you have actually devoted the time learning the ins and outs of the techniques. Nowadays, everyone is so focused on finding the quickest, most convenient way to get what they want that they end up losing sight of the bigger picture – You can’t just be you have to become; mindset and all.

Take risks, fail and learn. “The black belt has failed more times than the lower belt has ever tried.” So if we do truly want to become a black belt someday we have to stay committed despite the length of time, fears, doubts and discouragement. In the end, we’ll understand that those challenges we thought we couldn’t get past were imperative lessons we couldn’t imagine our journey without.

My husband (and BJJ Professor) and I were discussing our BJJ goals for 2018 when he said, “The people who are not afraid to lose and get their ass kicked are the ones that learn so fast.” I was completely inspired by that. No one wants to lose nor get their ass kicked, but if you always play it safe just to avoid those “losses,” you could potentially never grow nor progress as a martial artist. So this 2018, let’s choose to live #focusedandfearless in our BJJ journey. We can be as open to failing as we are to learning. We can shoot for that take down and get guillotined, or fight to get to our knees but have our backs taken. Screw it! As long as we are taking those risks and observing how we can better ourselves next time. I want to learn fast. Who doesn’t? I’m willing to get my ass kicked to do that. It’s going to take a step, or 5, out of our comfort zone, but eventually it will become habitual and we’ll become mentally stronger. Are you willing to put your fear and ego aside to become a better martial artist?

As we go into 2018, I invite you to get clear on your BJJ goals and create a realistic game plan to launch you into jiu-jitsu success. Here are my goals and game plan. Print your own 2018 BJJ Game Plan Worksheet.

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Goal

Game plan

Train at least 5 days per week. Go to bed early and wake up early for training. Have some sort of caffeine and drink lots of water to stay alert.
Create a technique library. Record a video of technique taught in class to reference it later.
Practice techniques in a realistic setting. Roll at least 3 times per week. Record videos to catch mistakes and successes.
Increase strength, speed and endurance. Create a strength and conditioning plan specifically to improve my personal BJJ game.
Increase overall energy. Eat healthy, minimal processed food and stay hydrated.
Compete 2 times this year. (minimum) Create a successful training camp, save money to compete or find a sponsor.
Focus on one technique every month. Drill it every day, watch videos on it, practice during rolling, learn counters, and counters for counters!

What current rank do you hold in Jiu-jitsu? What are some of your BJJ goals and how to you plan to accomplish them?

Don’t forget to say hello on Instagram and Facebook!

Thanks for reading! –Jules

Christmas is Over! What Happened to my House?

Christmas just flew by and I don’t know about yours, but it left my apartment looking like a tornado blew through it! It’s around this time that everyone is hustlin’ and bustlin’ – crafting, cooking, baking. Hosting or traveling for the holidays. There isn’t much time to get your personal life together and especially not the house.

My apartment is a complete and utter mess! I’ve got wrapping paper on the couch, luggage we have yet to unpack, loads of laundry to do, and all the Christmas outfit contenders lying around. Dishes in the sink and mugs of half drank tea on the counter. Presents we received from loved ones crowded around our living room and Christmas décor still up. What seemed cozy then now seems like clutter!

We were away from home for the holidays which didn’t leave much in between time to tidy up. We went to an Ugly Sweater Party on the 23rd in San Diego at my sister-in-law’s house. We were so not prepared for this, but with all the felt I had lying around from my recent plushies crafts, we were able to put something together fast. My husband decorated his ugly sweater with a cut out felt piece of “Mr. Hanky, the Christmas Poo.” (Hand drawn by the way. My husband is an amazing artist.) He also colored the sweater with brown blotches from a marker LOL. It was pretty grodie but hilarious. I sewed a photo of my hubby on a sweater, glued on a cotton beard and a felt Christmas hat making him look like Santa Claus. (Not ugly – cute, in fact, but for lack of preparation and supplies, it was the only thing I could come up with. *Cue the tiny violins*)

The party had some really crazy ugly sweaters! Pizza slice boxes, candy wrappers, one random chancla (a flip-flop). I LOL’ed at the sight of that, and even more so when I saw a dude wearing a sweater with a big leopard print bra and a pink tutu. Next year, Charlie and I will be more prepared! Heck, even Peppercorn had an awesome Christmas sweater – baby blue with a snowman holding a broom. So cute. Feast yer’ eye on our sweater wearin’ selves below.

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We spent Christmas Eve at my husband’s parent’s house eating posole and watching ‘Home Alone’. On Christmas day, we headed to my parent’s house. We ate carnitas, told jokes and watched more movies. So lots of Mexican food and movies all weekend. FUN!

Since being away for the last couple of days, I neglected my little apartment leaving everything out of place. Once I tidy up, I’ll feel like I have my life together a little more. Here are my best tips on how to approach a messy home in a way that won’t overwhelm you.

  • Turn on relaxing music, a good show on Netflix, candles or oil diffusers. Anything that will get you into cleaning-mode. I enjoy using lavender essential oil; the smell is wonderful and soothing.
  • Have some caffeine. If I have to clean in the morning, I usually start after a couple cups of green tea to wake me up.
  • Get a short home work out, shower, and then start cleaning. Not only will you check that off your to-do list, but the endorphins you’ll feel after will make you feel pumped and motivated to take on any challenges.
  • Start in one room at a time – I either start in my bedroom or in the kitchen which is usually the messiest/hardest part due to numerous dishes in the sink, sweeping and mopping.
  • Pile all of the trash together in one bag – ripped up wrapping paper, tags, paper towels, notes, envelopes, receipts, broken tidbits, etc.
  • Put everything back in its place. Those cups need to be in the kitchen. Water bottles in the recycle bin. Towels hung in the restroom. Books back on their shelf. Anything that is not in its home, needs to go back there asap.
  • Hang all of your clothes that need to be in the closet and fold all of your clothes that need to be in dresser drawers.
  • Make your bed. Once it’s made, your whole room looks a little more put together.
  • Open the blinds and let light in. A little sunshine will brighten up any room making it look less messier than it is.
  • Sweep and mop (or vacuum) every room at the end.
  • Organize your dishes before washing them. This habit may not be for everyone as it may take more time to do, but it definitely works for me. I organize all of the cups and mugs in one space, pans in another, stack the plates, and all of the silverware and cooking utensils together. Getting everything organized beforehand helps me visualize how much I have to wash (It usually isn’t as much as it seems) and, in turn, I feel less stressed when approaching a sink full of dirty dishes.
  • Make your house smell amazing. Add a scented plug-in to every room for the finishing touch – kitchen, bedroom, office, living room, restroom, etc.

Check out my printable Holiday Cleaning Chart and get your cleaning groove on! Making lists and checking boxes off helps me stay organized and feel accomplished rather than overwhelmed! I left some empty spaces for you guys to add anything else you want to check off your cleaning list plus a space to jot down any notes that will be useful for you. Enjoy!

There is no better time than now to tidy up, organize and reinvent our homes to reflect the clean slate we get with the new year. Happy cleaning!

How do you get into cleaning mode? Loud music? Candles? Hair up? Coffee? Let me know in the comments!

Thanks for reading.
-Jules

The Confidence Code Review

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One of my goals this December was to finish reading The Confidence Code. The Science and Art of Self-Assurance – What Women Should Know by Katty Kay & Claire Shipman.

Number of pages: 203

We’ve all had feelings of self-doubt. Whether we’re too embarrassed to ask for more money at our job, nervous when giving a speech or holding conversations with people, or ruminating on all the things we did wrong instead of right. Why can’t we be more confident and take more risks? Is it simply wired in our DNA or is confidence something we can learn?

I’ll tell you straight up that this book is not one of those “self-help” advice kind. It’s more factually based with interviews and research from behavioral therapists, neurologists and psychologists.

It first starts off by interviewing women in different environments– sports, law, business. Anyone would think that these women in their professional settings would have sky-high confidence, but would you be surprised to hear that they, too, struggle with feelings of self-doubt? The book also talks about how confidence impacts us as children and the importance of letting our girls make mistakes instead of always praising them for being quiet, well-behaved and reliable.

Below are some key take-aways:

  • “A number of studies conducted with MRIs, before and after a short period of meditation, showed less activity in the amygdala (the fear center of the brain) after an average of 8 weeks of meditation.”
  • “It’s in school that girls are expected to keep their head’s down, study quietly, and do as they’re told. We didn’t charge down the halls like wild animals, and we didn’t get into fights during recess…” “The result is that making mistakes, and taking risks, behavior critical for confidence building, is also behavior girls are trying to avoid, to their detriment.”
  • “Research shows that when a boy fails, he takes it in stride, believing it’s due to lack of effort. When a girl makes a similar mistake she sees herself as sloppy, and comes to believe that it reflects lack of skill.”
  • “The fear center of our brain is the amygdalae. We all have two of them. One is associated with taking external action as a result of negative emotions, and the other with using thought processes and memory in response to stress. Men rely more on the amygdala that deals with action, while women tend to activate the memory/emotion amygdala more easily.”
  • “The key to creating a growth mind-set is to start small. Think about what you praise in yourself or your kids. If you praise ability by saying, “You’re so smart” or “You’re so good at tennis; you’re a natural athlete,” you are instilling a fixed mind-set. If, however, you say, “You’ve worked so hard at tennis, especially your backhand,” you are encouraging a growth mind-set.”
  • “Making a distinction between talent and effort is critical. If we believe that somehow we’re given talents at birth that we can’t control, then we’re unlikely to believe that we can really improve on areas in which we’re weak. But when success is measured by effort and improvement, then it becomes something we can control, something we can choose to improve on.”
  • “Claiming a top position always seems daunting, but coasting at the same level doesn’t increase our confidence. The trick is to recognize that the next level up might be hard, that you might be nervous, but to not let those nerves stop you from acting.”
  • “Confidence is a choice we can make to act, or to do, or decide.”
  • “Is failure really worse than doing nothing? And how often might we have triumphed if we had just decided to give it a try?”
  • “Failing fast. Do it, learn and move on.”
  • “Instead of saying, “I am not a failure,” it’s more useful to say, “Yes, sometimes I do fail, we all fail, and that’s okay.” It’s extending the same kindness and tolerance – the very same qualities we find so much easier to afford our friends – to ourselves, while coming to terms with our own imperfections.”
  • “The people who succeed aren’t always naturals. They are doers.”
  • “Upspeak when answering questions. Upspeak: Raising the tone of your voice at the end of a sentence in a way that suggests what you are really doing is asking a question, not making a declaration.”
  • “Praise progress not perfection.”
  • “Think less. Take action. Be authentic. Confidence is within reach. The experience of it can be addictive. And it’s greatest rewards go well beyond workplace achievements or outward success.”

Overall, this book was very informative and compelling. I recommend it to all the women out there who want to understand how confidence differs in men and women; those who think they are alone in this self-doubt struggle – even professional basketball players, law-makers and CEO’s face daily mind-set battles, and the importance of raising confident daughters by encouraging mistakes and risk taking.

So how to we improve our confidence? Focus on less people pleasing. More action, risk-taking, and fast failure.

One of my goals this 2018 is to work on my confidence. Teaching BJJ to a group of students, mostly men, as a mere blue-belt takes courage and confidence, but I know that I pertain the skills to do so and that it’s my mind-set I have to convince.

Ultimately, confidence takes action and if that leads to mistakes and failure then so be it. I (and you) will eventually learn how to deal with it, accept our imperfections and adopt a growth mind-set.

Do you struggle with confidence? What is one thing you would do if your confidence wasn’t an issue? Leave an answer in the comment section.

Thanks for reading!
-Jules

How to Finish 2017 Strong

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Ah, December. The last month of the year. It’s been an eventful one for me – getting engaged to my best friend at the beginning of the year, wedding planning, getting married in the summer, road tripping to Oregon, taking my health serious, crushing my fitness goals, starting a blog, teaching three jiu-jitsu programs (adults, teens and children) all while learning confidence and self-love. Needless to say, I’ve accomplished a lot and though it’s been a busy year, it’s still not over yet. There are 20 days left of 2017 so let’s go out with a bang! Bust out your notebooks or a nearby napkin, and your favorite pen to jot down some ideas on finishing 2017 strong!

Need some ideas for your goal list?

  1. Travel goal. Where do you want to go? It can be local or even a plane ride away.
  2. Try something new goal. Feeling brave? Taste a new cuisine, bake a sweet treat, take a Brazilian Jiu-jitsu class or attempt a Pinterest DIY craft.
  3. Productivity goal. You know that thing you’ve been avoiding? You should go ahead and just do it.
  4. Step out of your comfort zone goal. Do one thing that scares you.
  5. Keep in touch goal. Mail some cards out to friends and family to let them know you’re thinking of them.
  6. Health goal. Gain or lose weight, stop drinking soda, eat more vegetables, drink more water.
  7. Fitness goal. Run a mile in less than __ minutes, go for a walk 3 times a week, do 30 consecutive push-ups without stopping.

Here are a few things I said I wanted to accomplish by the end of the month:

  • Make jump-roping a habit (Haven’t jump-roped once)
  • Finish reading two books (Haven’t even finished the first one I started!)
  • Increase muscle mass (Haven’t strength trained in a couple weeks)

We won’t always accomplish every single thing we say we will; unless that’s your style (more power to you!) I feel that it’s important to set realistic and measureable goals in order to actually ensure you’ll achieve them. So if I’m being honest with myself (and you), I’ve decided to re-vamp my list of to-do’s.

I want to:

  • Make a diy craft
  • Finish reading one book
  • Clean out my closet
  • Donate to the Goodwill
  • Send Holiday cards
  • Increase blog following +3 followers
  • Paint an art piece
  • Gain 3 new BJJ students
  • Increase female students at Gomez Jiu-jitsu (If interested, comment on this post or email me bjjandselflove@gmail.com)

I know that completing this list will fulfill my soul and I’ll be content with how I ended 2017. So make sure to set some goals that will launch you into an amazing start to 2018!

What are some of your December goals? Comment or make your own list and tag me on Instagram @bjjandselflove to be featured!

Thanks for reading.
-Jules

10 Ways to Reset After a Holiday Binge

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I love the last couple of months of the year. It’s a time to surround yourself with friends and family, enjoy delicious food, find inspiration in the holiday décor and music, eat tons of yummy food, look back on all you’ve accomplished during the year, and did I mention eat lots of FOOD?

Yes, it’s that time of year where, personally, I’m likely to over-indulge in all of the holiday goodies lying around. I mean, how can you not have hot cocoa topped with whipped cream and marshmallows, home-made warm baked cookies, turkey, ham, and tamales, etc?! The holidays only come once a year so it’s okay to enjoy all they have to offer. However, if you do feel like you’ve veered too far off track, here are a few things that help motivate me after a splurge.

  1. I accept that not too much time has passed. If you’ve been eating fairly healthy, working out at least 3 times per week then go and splurge at a family get together, relax. All your progress did not go down the drain. One bad meal won’t make you fat just like one healthy meal won’t make you fit.
  2. I acknowledge that every day is a new beginning. Isn’t it wonderful that every morning we wake up; we get the chance to improve our life? If yesterday you were too lazy to work out, today you can make a change and exercise for 30 minutes. 55f7db462eb7cd78ca6cd18e5bc2ce7aIf you were in a grumpy mood, today you can do a good deed for someone. Weren’t very productive yesterday? Get up early and don’t scroll through social media until you’ve finished everything you’ve been procrastinating on. We have the power to edit our day as if we were writing a page out of a chapter book and creating our life story.
  3. I increase my water intake stat! If you’ve indulged a little too much, chances are you’re feeling bloated. How do you get rid of bloat? By drinking water to flush out the excess sodium you just consumed. Yes, you may feel even more full but only temporarily. The more water you drink, the more your body can excrete the toxins.
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  4. I drink green tea all day. This powerful herbal tea can help you beat the bloat by increasing your metabolism thus burning calories. I did an 8-day experiment in which I drank 6 cups of green tea a day. The results were shocking. Read about it here if you haven’t already.
  5. I decrease my intake of sodium-filled foods. Sodium makes you retain water, something you don’t want to do if you’re trying to shed pounds. It’ll hold onto that water making you feel bloated. Stay away from salty junk and increase your water levels to stay balanced.
  6. I get a workout in ASAP. I always feel lighter after a quick sweat sesh’ both physically and mentally. You may not like the way you feel during your workout but you’ll feel quite accomplished after. Your endorphins will kick in and your whole attitude will change.
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  7. I recognize that the scale doesn’t matter. Don’t weigh yourself often and especially not after a splurge. The scale is just a number and it doesn’t mean anything. What matters is how you feel on the inside. Do you like what you see in the mirror? If you do, yay! If you don’t, get motivated, but don’t let a scale affect your mood.

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  1. I train Brazilian Jiu-jitsu. Not only do I find BJJ beneficial to my physical health, but it has improved my mental health immensely as well. While other fitness related activities focus on improving your physique aesthetically, BJJ has helped me appreciate my body for what it can do rather than how it looks. Being a 114-pound female, there’s only so much that I can bench press, but that 185-pound dude over there? Yeah, I can sweep that 😉 I can easily break an arm or put you in a choke hold. I use leverage rather than brute strength to control someone and that makes me confident in my skills rather than in my appearance.

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  1. I look for fitspiration (fitness inspiration) related blogs, articles, watch health documentaries or scroll through Pinterest and Instagram. There is always some awesome recipe, workout, cute outfit I’d like to fit into or motivated person that inspires me. Whether it’s a picture of someone’s progress or a quote, I’m sure to get my ass off the couch and go make some green tea or get on my spin bike.
  2. I distract myself. I’ll go out and do something fun with my husband, start tidying up the house, read a book, play with my dog; anything to get my mind off of how I’m feeling.

These tips usually motivate me to get my healthy groove back after a splurge. It’s frustrating to fall off track so we have to remind ourselves that if we don’t want to keep starting over, we have to stop giving up. If all else fails, wrap yourself up in a blanket with a hot mug of tea and lemon, throw on your favorite chick flick, and get some rest.

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Thanks for reading!

-Jules

 

Ooey-gooey Healthy Chocolate Muffins

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With the holidays right around the corner, it’s time to dust off your muffin tins and shock your friends and family with your baking skills. This super easy 8-ingredient muffin recipe has some wholesome ingredients and it’s hubby approved so you know it’s yummy! These muffins are ooey-gooey and chocolatey – perfect if you’re craving something sweet without the over-loaded calories and sugar.

Ingredients

  • Chocolate protein (I used Designer Whey Gourmet Chocolate flavor)
  • Orgain Organic Protein lightly sweetened vanilla Almond Milk
  • Barlean’s Flax, chia, coconut blend mix
  • Jif creamy peanut butter
  • McCormick Ground cinnamon
  • Bananas
  • Medjool dates
  • Semi-sweet chocolate chips

Directions: Pre-heat oven to 400 degrees.

Add 1/2 cup lightly sweetened organic protein vanilla almond milk, 8 tbsp Peanut butter, 10 dates (Make sure you take out the pit), 2 scoops of your favorite chocolate protein, 2 bananas, 2 tsp ground cinnamon, 3 tbsp Flax, chia, coconut blend mix to your food processor. Blend. Remove blade from processor. Stir in 3 tbsp semi-sweet chocolate chips to batter. Place your cupcake/muffin liners in your tray and fill with batter. Smooth over. Add a couple chocolate chips on top for extra delicious decor.

Bake for 20 mins. Makes 12 muffins.

Difficulty level: Easy

Note: You can be creative with this recipe. Add, subtract or substitute ingredients to make it suit your tastebuds/macros. Enjoy!

16 Reasons to Love Working Out at Home

 

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Sometimes getting to the gym can be difficult for a number of reasons: You don’t feel like changing out of your warm PJ’s and driving there at 7am OR it’s packed af after you get off of work OR you don’t want to make eye-contact with the person who saw you embarrassingly hit your head on the squat rack last week. Whatever the reason may be, here’s why ditching your gym membership might not be such a bad idea.

  1. You can straight up rock the roll-‘outta-bed look. PJ’s. No Mascara. Hair brush? What’s that?
  2. No one staring you down a) Rushing you for a machine b) Being pervy or c) Judging you.
  3. You won’t forget your headphones, hair-tie, shower sandals etc.
  4. You can come home from work, rest your mind & body for a little then prepare yourself for an intense sweat sesh when you’re ready.
  5. Feeling anti-social? Avoid everyone & get your squat on in private.
  6. Post-workout protein shake or food is right around the corner. Literally.
  7. You don’t have to worry about random people’s germs all over your equipment.
  8. You can multi-task. Have a minute between sets? Set your timer and grab that book you’ve been itching to read. Take it one page at a time.
  9. You can blast your own tunes. LOUDLY.
  10. You can Netflix n’ chill er I mean Netflix n’ agility drill. Duh 🙂
  11. You can invite a friend over to workout with you bi-weekly & they don’t have to have a (or the same) gym membership.
  12. It’s free. Enough said.
  13. You don’t have to worry about it being packed or finding/paying for parking.
  14. You can create your own home gym. Invest in some equipment- yoga/Jiu-jitsu mats, dumbbells, pull-up bar, jump-rope, resistance bands, spin-bike etc.
  15. You can pull up any kind of YouTube fitness video on your Smart TV, phone or laptop so it feels like you’re in a class setting i.e. yoga for beginners, BJJ drills, body weight exercises, cardio home workout, kettlebell workout.
  16. No more “Can’t go to the gym because no one can watch my kids excuse.” You can even include your children in your workout- Squat with your baby, do push-ups while your child sits on your back, or find a Mommy and Me Workout online.

It doesn’t take much to get a good home workout. You can use your own body weight and still challenge yourself. It will, however, take some discipline but as soon as you realize that you are entirely up to you and that your health should be a priority, the rest is easy; even fun! So get started, girl.

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Tips:  Create a workout schedule. Whether it’s every morning at 9am or evenings at 6:45 three times per week. You decide. Make a commitment to yourself and stick with it. What’s cookin’ good lookin? Create your own workout menu. HIIT? Dance? Yoga? As long as you get your heart racing and muscles movin’, any workout is better than no workout. For more tips on getting started, read up on my “7 Steps to a Healthier You” article.

Post a pic of your workout and tag @bjjandselflove on Instagram to get featured! Happy sweatin’ 🙂

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Thanks for reading!

-Jules

I Drank 6 Cups of Green Tea Every Day for 8 days. Here’s What Happened.

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Only about a couple of months ago did I become a fan of green tea. At first taste I couldn’t stand the bitterness, but my best friend, Madeline, was always drinking it and I knew there were tons of benefits. It boosts your metabolism, may reduce your risk of developing heart disease or Alzheimer’s, lowers blood pressure, and many other awesome things. I decided to give green tea a chance. Since then it has grown on me. I prefer to drink it hot with lemon juice (from just a slice) and it tastes great. Lemon is also a superfood. Not only does it add flavor to everything but it has plenty of its own health benefits as well. Could drinking green tea with lemon help me lose weight? I decided to do a little experiment.

During these 8 days, I cut out artificial sugars, ate healthy meals (protein, fruits, vegetables, whole grains), had snacks in between meals, drank plenty of water, and exercised. I also consumed no alcohol. I took notes throughout the 8 days and here’s what happened:

Day 1 stats: 116 lbs, 16% body fat, 38.9% muscle.

Day 1 (Nov 2, 2017)

It seemed that I was mostly peeing more than drinking. Lol. TMI. I know, but I want to be honest. Your body just flushes out the toxins. It was a little challenging to drink 6 cups of tea today. My fifth cup was at 10pm because I just couldn’t get it in earlier due to a busy schedule. I ended up staying awake for an hour. I drank 5/6 cups of tea today.

Day 2 (Nov 3, 2017)

I woke up at 4:30am because my husband’s alarm went off. Usually I’d go back to sleep, but I was ready to start the day. Along with the tea, I also drank 45 ounces of water. I drank 6/6 cups of tea today.

Day 3 (Nov 4, 2017)

I always wake up with an urge to pee. I think that in order to change this, I should not drink anything at least an hour before I go to bed. I always wake up with an appetite. It can be 5am and I want breakfast – not like my hubby who doesn’t get hungry until 9 am. By that time, I’ve eaten twice lol. Well I woke up hungrier than usual and energetic. I’d usually be yawning by 1pm but felt naturally awake throughout the day. I drank 5/6 cups of tea today.

Day 4 (Nov 5, 2017)

I woke up earlier without feeling lethargic and groggy. I drank 5/6 cups of tea today.

Day 5 (Nov 6, 2017)

I woke up with energy. I noticed that my skin has been clear with no major break outs. I haven’t felt the need to drink my C4 pre-workout which I usually have twice a day to stay awake until after I get home from training at night. I have the energy to workout at home. I’m feeling good today so that puts me in a positive mood. I drank 6/6 cups of tea today.

Day 6 (Nov 7, 2017)

My energy has been high and I am in awe of the fact that I still haven’t felt the need to drink any pre-workout or energy drinks. Because I teach jiu-jitsu multiple classes a day, I have to get some sort of caffeine by 6pm so I can have the enthusiasm to work but haven’t had any extra caffeine drinks these past few days. I drank 6/6 cups of tea today.

Day 7 (Nov 8, 2017)

I feel lighter but won’t be able to tell a difference since I didn’t take a photo on Day 1. I did weigh myself though so I am looking forward to weighing myself on Day 8. Whatever the scale might say, it won’t matter because I feel amazing and that means more to me than a number. I drank 6/6 cups of tea today.

Day 8 (Nov 9, 2017)

Drinking tea has become easier. I was very productive with my time today so that makes me happy. It’s about 4:30pm and I swear my endorphins are putting in work. I feel really good! I feel motivated to work and I’m in a creative mental space at the moment. I feel like creating, writing, and reading. I’m in the greatest mood right now. I drank 6/6 cups of tea today.

Day 9 Weigh-in day!

It’s over! I woke up early, headed to work and weighed myself there. It’s best to weigh yourself early in the morning on an empty stomach after a BM.

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Day 9 stats: 114.6 lbs, 15.7% body fat, 39% muscle.

That’s 1.4 lbs lost, 0.3% body fat lost and 0.1% increase in muscle! It speaks volumes to me. It’s good to know that these tiny efforts will continue to change my health and body for better. I’m motivated to keep drinking green tea daily. My weight has always plateaued at 120 lbs but since working out, making healthy choices and drinking green tea (not as much as 6 times a day), my weight went down to 116 lbs which was a record for me. Apart from the weight, I felt a bit sluggish at 120 lbs so the change has definitely increased my energy. Now after this experiment, my energy is natural, I feel good and have furthermore broken my plateau from 120 to 116 to now 114.6 lbs.

Additionally, I didn’t crave sweets as much as I usually do which is a huge deal. I have a big sweet tooth so just the fact that I didn’t feel the need to have any junk was really motivating. The only treats I had during the 8 days were some pumpkin spice protein muffins that Madeline and I baked, and other healthy protein banana date muffins I baked in which I knew all the ingredients.

Rating: 5/5

Would I do it again? Yes, definitely. In fact, I’m going to continue drinking 6+, if not more, cups of green tea daily just because it makes me feel good.

Pros: I don’t have to rely on coffee, pre-workout or energy drinks so I save money. I have natural energy throughout the day. I lost weight and body fat. Green tea is very inexpensive.

Cons: You will pee a lot.

Type of tea used: Green tea packets from Wincos & Classic green tea packets from Sprouts Farmer’s Market. The package at Sprouts contains 100 packets and it’s less than $3. Jack pot!

So the answer is YES! Green tea can help you lose weight. Do you dare try the #GreenTeaChallenge?

Thanks for reading!

-Jules

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7 Steps to a Healthier You

Want to get healthier but don’t exactly know where to start? Having a plan definitely makes it simpler so I’ve outlined a couple steps to help you during this new project in your life.

 

  1. Know what it takes to lose weight. You need to burn more calories than you consume and create a 500 calorie deficit. If you’re eating 2,000 calories a day, you should cut back to 1,500 calories. So how do you know how many calories you’re eating and burning? There are a few tools you can use to help you with this.

 

The first is an app called My Fitness Pal. It’s an awesome way to track calories and macronutrients (protein, carbs, fats) from foods and also track the amount of calories you burn from cardio exercises. You can input your current weight, goal weight and how many pounds you want to lose per week. It will give you the whole break down at the end of the day of your nutrition + fitness, and how much you’d weigh in a couple of weeks if, for example, you did everything the same as that day. Pretty motivating if you ask me.

Secondly, using some kind of Fit bit or fitness watch/tracker can also help get an average of calories you’re burning by tracking your heart rate. Some I’ve seen to be popular are the Polar A300 watch which comes with a chest strap to track your heart rate.

Thirdly, using a food scale. Although I’ve personally never used one, it seems like a good way to learn portion control. It can be used particularly for meat or any food thats serving size is in ounce form. When starting to change your nutrition habits, measuring food will be important to learn the correct serving size per meal.

Note: These tools are simply suggestions and not at all required to lose weight.

Although counting calories and measuring food is not for everyone, it’s an aggressive approach if you want to laser focus on your goals. I am a huge advocate for flexible dieting, but again, for a more aggressive approach, this may be something to consider until you get into the swing of things.

 

  1. Create a workout schedule. Think about your day. What time can you make the daily commitment to exercise and for how long? It doesn’t have to be very long if you do a high intensity workout. 15-30 minutes is better than nothing at all.

 

  1. Create your workout routine. What kind of workout are you going to try first? High intensity training will scorch calories so try exercises like jump-roping, jump squats and burpees. High intensity exercise is tough so expect to feel challenged. Just remember that it doesn’t matter how slow you go as long as you don’t stop. Workout alone, with a friend or find mommy and me workouts on YouTube.

Try this 10 Minute Victoria’s Secret Model Workout on YouTube. I promise it will have your heart racing and it’s ONLY 10 minutes. No excuses.

 

  1. Clear your cupboards of tempting junk and go grocery shopping for healthy food and snacks. If the cookies and chips are not there, you have no choice to eat it. Healthy grocery shopping can be exciting! Choose lean protein, vegetables, fruits, whole-grains and high protein-snacks. Stay away from added and artificial sugars. Key tip: Stay on the outer perimeter of the grocery store. The middle aisles tend to have more of the things you want to stay away from. Learn how to read labels here.

 

  1. Create your daily nutrition timeline. Figure out the times you eat and what you usually eat. If you work early in the morning, chances are you are grabbing something quick to eat which may not always be healthy or maybe skipping breakfast entirely. By lunch time you are famished and susceptible to over-indulge in high calorie foods. Instead, you should spread your meals out into smaller ones throughout the entire day – about 2-3 hours apart – to keep your metabolism up and running. It might even help to set alarms with fun captions like “Eat a snack” or “Fuel yo’self” so you don’t forget to eat or just listen to your body.

Try to model this daily eating routine: Breakfast, snack, lunch, snack, dinner, and low calorie, easily digestible snack before you start winding down for the day. Your meals should include a combination of protein, greens, grains and veggies. Your snacks should be high in protein. Key tip: When reading labels, snacks should contain double digit grams of protein and single digit grams of sugar.

Breakfast Ideas: Oatmeal with 1 tbsp Peanut butter, protein shake, egg whites with spinach, avocado toast, omelet loaded with veggies, turkey bacon, turkey sausage, vegan options, healthy and green smoothies.

Snack Ideas: Celery with Peanut butter, carrots, grapes, apple slices with peanut butter, turkey slices, veggies and hummus, cheese sticks, cottage cheese, hard boiled eggs, greek yogurt, trail mix (You can create your own at Wincos or Sprouts. Opt for unsalted, raw nuts with no chocolate), half a sandwich, bananas.

Lunch & Dinner Ideas: Collard green chicken wraps, whole grain breads for sandwiches with Ezekiel 4:9 Sprouted bread and Dave’s killer Bread, grilled chicken breast, sweet potatoes, mixed green salad, ground turkey, stuffed bell peppers, spaghetti squash, Buddha bowls loaded with black beans, veggies and protein, salmon, shrimp, brown rice and quinoa. The list is endlessly delicious!

 

  1. Log your progress. Keep track of your current and goal weight. Take your body measurements and progress pictures of yourself, too. A couple of months from now, you could look and feel totally different. Log your energy levels and how you’re feeling. Make any notes that will help motivate you and allow you to see how much progress you’re making. Get a cute fitness notebook, start a blog or a vision board.
  1. Binge search for motivation. Pinterest, Blogs, Instagram, Facebook. Look for someone or something that inspires you, research new recipes to try – make the foods you love healthier by switching up the ingredients, find new workouts to try at home or at the gym. Get your partner, a friend or family member to make the change with you. Have some kind of accountability to keep you on track.

 

Okay, you’re all set! Now the rest is up to you! There are so many reasons to get healthy including increased energy which anyone would dream of, feeling better physically and emotionally, being healthier, living longer, more confidence, etc.

Remember that you are allowed to put yourself first. When you take care of your health, your energy and enthusiasm will radiate towards everyone around you. You’ll have a better outlook on life, improve your work performance, strengthen your relationships and start to actually live and enjoy your life in the present moment. Good luck!

Email me at bjjandselflove@gmail.com to get a full grocery list. Thanks for reading!

 

 

 

 

8 Self-Defense Tips Every Woman Should Know & Practice

1. Situational awareness. Be aware of who and what is around you. Ladies, when out on the town, please put your phone away and pay attention to your surroundings. Not only can this save you from being assaulted but it may also help you avoid getting lost, struck by a car, kidnapped, or even help report useful information when witnessing a crime.

 

2. Make eye-contact. Most women think that they should avoid eye-contact with a creepy stranger hoping they won’t be noticed – giving off the vibe that they are uninterested and “don’t want any trouble.” On the contrary; you should be interested in who is around you. What do they look like? What are they wearing? Any tattoos? What are their hands doing? Reaching in their pocket? The last thing you want is to avoid eye-contact while walking by someone, and get stabbed or hit over the head from behind. Scary to think about right? You shouldn’t trust just anyone so be smart. Not everyone is as level-headed as it may seem. Be observant of small details.

 

3. Lock your car door. I always make it a habit to lock my car door as soon as I get in and when I’m pumping gas. You never know when someone will randomly walk up to your vehicle and pull you or your belongings out.

 

4. Learn the rear-naked choke. The rear naked choke (RNC) is a chokehold in martial arts applied from an opponent’s back. Learning the proper way to perform the technique and practicing on different body types is crucial. Find the nearest Brazilian jiu-jitsu school and sign up for a class.

 

5. Learn how to disengage from being dragged by the wrist against your will. This technique is shown in my FREE Women’s Self Defense class on Tuesdays at 6:30pm. Tell us you’ve read the self-defense tips article and send us a text or call to confirm you’ll be there! Gomez Jiu-jitsu (323) 412-0863

 

6. Learn how to escape a mount. If you are ever in a situation where someone is holding you down against your will, you should know how to escape from beneath. Once again, learning the proper way to perform the technique correctly and effectively and actively training your mind for a life-threatening scenario is critical. This is not a “one-time thing.” You should continue practicing to become proficient.

 

7. Scope out the public restroom. When using a public restroom alone such as in a park, unknown building or in a sketchy part of town, presuming there aren’t that many stalls, check to make sure there isn’t anyone lurking around in there that shouldn’t be. I always push open every stall rather than peek underneath because an assailant may be standing/slouching on the toilet making his or her feet invisible.

 

8. Check for two-way mirrors. Want to know if there might be a two-way mirror in your restroom or changing room? Do the quick and easy fingernail trick.

 

This post is meant to make you a little more aware of the dangers we face daily. As women, we are a huge target. The biggest mistake we make is thinking, “It will never happen to me.” Hate to break it to you but you aren’t special. Anyone can be a victim of a crime. We’ve seen countless acts of violence recently so it’s time to spruce up your street smarts if you haven’t started already. Are you going to be a victim or are you going to be prepared? Your move.

I train and teach Brazilian jiu-jitsu and self-defense here:

Gomez Jiu-jitsu

(323) 412-0863

www.bjjandfitness.com

120 E. 8th St Los Angeles, CA 90014 (Suite 509)

Thanks for reading!