My second trimester and still going strong

My second trimester and still going strong

I am more then half way done my second trimester.  Things are actually going super well.  I have started kickboxing again and I feel fantastic.  I have to be careful with my roundhouse kicks but besides that everything is good to go, hitting the pads it’s very refreshing. Things have been changing a lot lately and everything is growing and stretching. Every week I have to retire a gi ;), it’s a good thing I have many gis of many sizes.

The biggest challenge on the mats is actually how many times I need to pee ;).

Ottawa Women's BJJ Still going Strong

The good news is I still feel awesome being on the mats and teaching.

Obviously I have changed my grappling training, I don’t do hardcore sparring anymore but I still do light sparring and drilling with partners I trust (I am looking at you Jen, thanks for still drilling and sparring with me).  I still teach at least 3 times a week and I am so grateful to have such great group of  students, that respect me for who I am and are not bothered by me bring pregnant :).

Unfortunately I hear frustrating stories of women being asked every 2 min if they were okay or asked them why they were still training, being pregnant doesn’t make us less of a grappler or athlete, we just have to approach things differently and there is still so much we can learn.

 

Pregnant or not, I will never give that up and I will be on the mats as long as I physically can 😉

 

Ottawa Women's BJJ Delphie Teaching

Delicious Oat waffles for the competitors diet

Delicious Oat waffles for the competitors diet

I love my Sunday morning breakfast, however, traditional waffles is not part of my competitor diet.  Here is a delicious alternative receipt to make healthy waffles.  They taste even better then the traditional ones.

Ottawa Women's BJJ Oat Waffles

 

2 cups of blended organic oat’s

1 tbsp baking powder

1 Tbsp of flax seeds

1 scoop of unflavored protein powder

2 eggs

1 cup of almond or 2% milk

2 Tbsp of real maple syrup or 1 tsp of real vanilla extract

2 Tbsp of coconut oil

Mix all dry ingredients in one bowl and then mix all wet ingredients in another bowl.   Add the wet ingredients to the dry and mix well.  Add ½ cup of waffle mixture to waffle maker.  Make 3-4 waffles.

Can also add blueberries or dark chocolate chips to the waffle mixture. Fruits and maple syrup make the perfect topping for this delicious breakfast.

Enjoy!

 

 

February 5 Training Tip

Training tip:

Hard training for competition is essential.  Competition training will test you physically, mentally and emotionally.  Hard training doesn’t mean you can’t have fun.  Having fun with your teammates does make the hardest training session seem so much more enjoyable.

 

Here we are taken it to the cage fitness bags during comp training.

Ottawa Cage Fitness

What weight class should I be? Part 2

When training for a competition, especially your first ones, try and give yourself 1 to 2 month (ladies) to try and clean up your diet.  See blog “Eat well, stay strong” for nutrition ideas.  You will surprise yourself what healthy conscious eating (not restriction eating) can actually do to your weight without affecting your strength. This will give you an idea of what weight class you can safely and easily compete at.  With experience, you will learn to tweak your eating habits and establish what works best for you.  Asking your friends and teammate, how to drop 20lb overnight is not the way to do it.

My rule of thumb is NO alcohol for at least 1-2 month before competition and I don’t put anything in my body that has no beneficial effects.  Carbs are good before training, you need that sugar to fuel you up and keep your muscles strong and energized. However, not all carbs are created equal, sugar from fruit is much better then cookies.  Drink lots and lots of water, competitors who dehydrate them-self 1 week before competition, are only making them-self weaker.  Second, listen to your body, you shouldn’t feel like your going to pass out, that does not make for a great competitor.

Talk to people who have successfully been able to compete at their optimal weight to strength ratio.  Keep in mind what works for them might not work for you.  Experience will help you develop what is good for you.

Most important HAVE FUN!

What weight class should I be? Part 1

Ottawa BJJ Women Weight Cut

For this entry, we will focus on IBJJF type competition, where you weight in with your gi on before the start of your division.

Competition can be a very stressful time on its own but when you factor in weight divisions, weight cuts and weight in’s, it brings competitions to a whole new level.  From when I  was a white belt, I competed in three different weight classes, before I figured out the ideal weight class for me.  I didn’t drop any weight or change my diet for my first tournament.  I was at the very bottom of the light weight division, size and weight.  I decided to make a conscious diet change. I cut alcohol, deserts, and nachos and I easily made the feather division. When I received my blue belt, I wanted to optimize my weight to strength ratio by taking my diet much more seriously. I successfully compete at light feather.  It is much more work but worth it on competition day.

As a new white belt competitor, this question of what weight category should you be in can be very stressful, especially if you have never cut weight before.  My advice to a new white belt is don’t go to crazy with the weight cut.  At this point, you don’t want the additional stress of weight cutting/hydration for the first time.  The white belt division is a very heterogenous pool, from new white belts to very experienced white belt competitors, this is the time to feel the field.  If you didn’t choose the right weight category, it’s not a big deal, change your diet and try again.

The more you compete, the better you get,  and have a much better  understanding of how your body reacts leading up to a  competition. Furthermore, as you grow through the ranks, your weight division becomes more and more important, especially for the bigger competitions, you definitely want to be at your optimal weight to strength ratio.

 

Monday’s Training Tip!

Training tip

When tired or lacking motivation, it is easy to push training to the next day, and then to the next. You will wake up on Friday and you have not had any training at all.  Best way to avoid this, start training on Monday.  You will be more likely not to push training to the next day this way! So get off your butt and get training!

 

Ottawa BJJ Women Sweat

Counter this!

Counter this

I had such a great time teaching lastnight.  We had a women stacked class and it was awesome.  We focused on grappling strategy and movement more then specific moves.  Every move has a counter and every counter has many more counters.  Don’t fear the counters embrace them and respond to them.  Don’t blame the move if it doesn’t work, try and understand the counters to better set your next counter move.  It is all about the attitude you bring to your grappling games.  Don’t be discouraged if your opponents are good at countering, learn to capitalize their counter into your next attack.

There is always a next move, some time it takes time to figure it out!

Ottawa Women BJJ if-plan-a-didnt-work-photo

First Stripe

This weekend, we had our team RCJ Machado BJJ training.  We had a lot of hard and intense drilling.  Congratulation to RCJ Machado team member, Jen, on getting her first stripe today.  Hard work really pays off.  Jen has been training hard and these monthly team meets is a perfect opportunity to train with a variety of team member from the three RCJ Machado Ottawa schools.

A few words from RCJ Machado member, Jen Eng, on her first stripe success.

‘‘I never would have tried bjj if it hadn’t been for an intro class at the dojo from world silver medalist, Delphie. I’ll admit, I was pretty intimidated by the idea of being down on the mat instead of standing (for kickboxing), but I’m so happy I went because it left me with this positive energy and total desire to learn more. Now, I can’t go a day without doing something bjj related and I absolutely love it!! Bjj is a journey for me that has been nothing but positive, uplifting and challenging. My bjj journey had a special moment today; receiving my first stripe. I feel honoured, thankful to those who got me here, and just plain giddy that I’m “on my way” in the bjj world. See you on the mats!’’

Ottawa BJJ

Eat clean, train filthy

I absolutely love this saying: ‘’Eat clean, train filthy’’.  This goes hand in hand with my last post: “It’s not about being cute, it’s about training hard.’’   Eating and physical activity go hand in hand.  You cannot compromise on either one of them.

Ottawa BJJ Women eat clean train filthy
The best part of training is just letting go.  Be as disgusting and filthy as possible.  At the gym, there is no beauty contest, and no one is there to judge you.  It’s just you, you vs. yourself. Let go of that everyday stress and let yourself sweat. When you’re done, go home and replenish your energy with some clean yummy food (ideas to come).

Don’t forget to stretch :)

It’s not about being cute, it’s about training hard!

I have heard so many times after training someone says: ‘‘that was really easy, I didn’t even break a sweat’’.  There are some aspect of Martial Arts that are very technical and you should and can take it slow and easy.  In most part, Martial Art is as physically demanding as you want it to be, especially during fitness challenges and classes.  It is impossible not to break a sweat or to be physically exhausted after a class like CageFitness.  If you are not huffing and puffing, guess what……..you didn’t train hard enough.  It doesn’t matter if you are the best in the class or just starting, your personal physical outcome should be the same.  Remember, it is always a competition against yourself and not others.

Fitness classes should not become easier; you should only become better. If it is easy, you owe it to yourself to turn up the intensity and/or the difficulty.  It is all about the right attitude and motivation, train as hard as you can and you will see how incredible you will feel about yourself.

Ottawa BJJ Women train hard