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!

 

 

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.

 

Michelle Nicolini Seminar

Michelle Nicolini Seminar,

It is not everyday, you get to learn from a world-class women BJJ black belt competitor that is my size.  I had a great opportunity  for me this weekend, an opportunity to participate in a Michelle Nicolini seminar.  Michelle is 7 time world Brazilian Jiu Jitsu World Champion and is one of the most decorated competitors in BJJ in both men and women.

I met some awesome girls at the seminar.  It is great to see the Ontario women BJJ community come together.  I also got to take the seminar with my training partner Jen and our Canadian RCJ Machado affiliate sister, Fariba.

Ottawa Women's BJJ michelle Nicolini Delphie Jen with Fariba

There is only one word to describe the seminar: amazing.  It is not easy being a girl in BJJ, especially a small girl.  Michelle Nicolini is the prime example that size and strength doesn’t matter.  She taught us great techniques and I can’t wait to try them, master them, and share them with all of you.

 

Ottawa BJJ Michelle Nicolini Delphie Jen

Ready for the worlds!

Chris and I arrived in Cali on Tuesday afternoon. The next day we went for a nice easy run in the morning, it felt great to get all the airplane stiffness out of my legs.  It is super important for athletes to keep moving and keep doing exercises the days leading up to a competition.  You have to keep a good balance between relaxing and light exercising.  Your muscles get used to increase blood flow due to training and you don’t want to decrease it to much the week of a competition.  A little light training goes a long way.

We are 16 girls in my division, 7 minute matches, Friday, 9 am pacific time.  All these girls are champions. I will treat my first match like it is the final match, it is the only way to make it to GOLD!!

Ottawa BJJ Women IBJJF Worlds 2014

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

Cutting weight, the good, the bad and the ugly

Cutting weight, the good, the bad and the ugly

In fighting sports, where fighters are separated per weight categories, everyone is looking for the bigger edge on their opponent.  People are looking to be at the top of their weight category and be physically stronger then their opponents.  In a sport as technical as bjj, strength isn’t everything, there are many factors contributing to the success of a fighter; technique, health, cardio, hydration, psychology and physical.

Picking your weight category as a white belt can be very hard.  Should I drop weight? Should I bulk up? Will losing my water weight give me an advantage against my opponents?   The more you compete, the more you will identify yourself with the appropriate weight category for you.

For women, this decision is even harder, it is harder for us to lose weight fast and I DO NOT recommend this tactic at all.  If you Google weight loss, you will have pages and pages of different ways to lose weight.  Most of these searches are unhealthy, dangerous and are NOT beneficial.  There is NO fast healthy way to lose a lot of weight.  There is absolutely no reason why you should wear a garbage bag to lose that extra 5-10lb of water weight the day before the competition.  You will fight tired, dehydrated and weak (the contrary effect of what you want to be).  If you do things right, you should be at your strongest the day of.

Our bodies are different then men, our hormones fluctuate during monthly cycles and there is always a time during the month where we retain more water (we all know what I am talking about…..the bloating sensation).  We have to respect our body and if you are planning on cutting weight, be sure to have a very long slow cut (I am talking months).  You have to let your body adjust; you need to keep your muscles and strength strong.

What people don’t understand, competition isn’t just about the weight cut.  You will naturally get stronger, leaner, faster, better cardio and naturally lose the weight while you train BJJ.  BJJ in itself will help you lose weight.  If you are a competitor, you are the first one to show up, and the last one to leave.  You drill as hard as you can and roll as much as people let you (or until they turn off the lights on you ;)).

As a white belt, I competed in the light division (under 141.5lbs), and as I got fitter I naturally fell in the feather weight division (under 129 lbs).  As I took competition more seriously as a blue belt, I started training specifically for BJJ competitions and eating right (never a diet), it takes me 2 month to gradually lose 5lbs to be comfortable and strong in the light feather division (under 118 lbs).  This means, no alcohol, no fast food, no cookies, cakes, candy and I am very careful not to eat too much potatoes and bread.  At times, this can be hard I absolutely LOVE cookies .

Carbs are good, your body needs carbs, have it before and after training, your muscles need this. Don’t have a carb over load at night.  Eat very green, salad and vegetables are good for you at any time during the day.  Chicken, fish and meat are good source of protein. Beware of salt content, salt is absolutely everywhere and we get a overload of salt.  Salt is what will make you retain water and get that bloated sensation.  I have some eating tips in my post eat well, stay strong.

The important message here is you do not need to cut weight to win and if you are cutting, do it right, talk to your instructor if they have experience in this domain, I am lucky enough that my instructors are very good at this.  Most of the time, you should NOT go on a diet or water diet to cut weight.   You just need to be careful of what you put in your body and train as hard as you can.

Here is a terrific post about the pressure of competition and fitness and what harm you can do to yourself if you push to hard the fitness life style, by Shelsea Montes, IFBB bikini pro (Click Here).  It is different then competitive BJJ but the outcome can be the same.

BJJ is about being healthy, strong and confident. There is no million dollar bonus attached to any of the gold medals, don’t ever compromise your health for it :) Competition is the perfect place to learn and become a better jiu jitsu practitioner and show off your skills. Also it is a great place to identify all the holes in your game, it is an awesome learning tool.

Eat well, stay strong

I know cutting weight can be very hard, however, if its done right it should be a walk in the park 😉

I start regulating my food at least 1-2 month before the competition. This way, I have a healthy gradual decrease in my weight and keep my muscles strong.

I cut all fast food, sugar (especially artificial) and bring down my carb intact.  I take a lot of protein, vegetable and fruit.   I also watch out for salt.  Pretty much, all process food is out the door.  If I make it, I know exactly what I eat (that’s actually the key)

Here our some food tricks that works very well for me:

I start my day with a double shot of espresso in a chocolate protein shake. Lol this might not be for everyone but it sure works for me.

I love spaghetti but noodles are very high on carbohydrates.  I replace the noodles by spaghetti squash or zucchinis.

My favourite favourite meal is BBQ chicken, on a bed of vegetable salad.  I also add wild rice to the salad. I pretty much add any meat or fish to a salad; I can eat that every day.

Natural peanut butter on apples or unsalted almonds in Greek yogurt usually does the trick to stump on those bad sugar or salt cravings.

Don’t forget to drink a lot of water, not drinking enough water during the day will have the negative effect on your weight cutting and you will increase your predisposition to retain water.

If you have any tricks or awesome receipt, please share.