Check out this video of Cindy Omatsu Female Black Belt in BJJ

I found this awesome video demonstrating some basic mount techniques.   The video demonstrator is no other then the brilliant black belt Cindy Omatsu. She was the first woman outside Brazil to be promoted to the rank of black belt in BJJ under master Rigan Machado and Lekka Viera.  She is presently an instructor at the Machado Academy in California.

Check it out.

Cindy Omatsu


The right attitude

The right attitude

 At K2 Martial and Fitness in Ottawa, the women have invaded the mats and are here to stay.  Grandmothers, mothers, wives, sisters, and daughters, train every day as hard as they can, leaving everything on the mats.  We see these strong women in the future of martial arts kids program, in kickboxing, cage fitness, adult martial arts and RCJ Machado Brazilian Jiu Jitsu program.   Each and every one of these women is courageous, determined and powerful.  They have become role models within the gym but also within the community.  This attitude is contagious and has recruited more women from all professions of life to share their love of the Martial Arts.

Ottawa Women BJJ attitude is contagious

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.

Life lessons in competitive Brazilian Jiu Jitsu

Life lessons in competitive Brazilian Jiu Jitsu

The start of a new year also means the start of a new competition season.   If you compete or intend to compete, this blog will address lessons you might face or feel in regards to competition.   Ski racer, Olympian and World Cup medalist Kelly Venderbeek inspired this blog, “Life lessons from the hill”.  I simply adapted it specifically for Brazilian Jiu Jitsu.  It doesn’t matter which sport you practice, the lessons and the heart of a competitor stays the same.

 Sometimes, you will lose.  Don’t blame the ref, your coaches, the clock, or the situation.  Be gracious in defeat and learn from your mistakes, that’s the true sign of a winning attitude.  It doesn’t mean you have to accept or be happy about a loss however, take responsibility and learn from it.

 Healing. Take care of your body; training hard for competition can be exhausting for your body.  Don’t let a little injury become a big injury.  Address every injury.

 Diet. Starving yourself does not make you stronger for competition. Do it smart; choose your weight category wisely. In most competition, you weigh in with your gi and then you fight (imagine going five rounds starved and dehydrated).

 Patience. Kelly Venderbeek…”Just because you’ve worked hard doesn’t mean you’re going to win. Success takes patience, hard work at the right things, learning from others, and picking yourself back up again, and again, and again, and again…(Life lessons from the hill)”.

 Discipline. You need to stay focus, and put smart training time on the mats.

 Be a good partner and accept feedback.  Know whom you can train hard with and whom you can’t.  Your training partners are essential for your competition training.  Respect them and treat them with dignity.  Listen to your coaches.

 Self-direction.  When it comes down to it, it’s only you and your opponent on the mat.  Remember you’re coaches feedback, and you’re game plan but you will have to stand on your own.

 Talent isn’t enough. It takes years and years to become a black belt in BJJ.  No one is born a black belt champion, you need to work hard and train hard.

 Toughness.   Be ready to be covered in bruises.

 Tap. Know when you’re a defeated; don’t take the chance of being injured because of pride or stubbornness.  There is always a next competition to redeem one’s self  (it takes more time if you have broken arm or knee).

 You don’t have to compete to apply these lessons.  Sports, like Brazilian Jiu Jitsu, teach us valuable life skills.   You might experience more confidence, determination and respect on a daily basis.  If you believe that these are good qualities, come and try out one of many Martial Arts programs at K2 Martial Arts & Fitness.

Ottawa women BJJ Grapplers quest 2012

Happy New Year!

Happy New Year everyone.

I hope everyone had a nice and relaxing holidays.  I know I am getting very antsy in getting back into training and I have missed everyone at the dojo. I hope this year is as phenomenal or even better then the last.

Every January, people makes a list of new year resolution and try to implement these resolutions.  First, I don’t think we need to wait every January to make a list of resolutions, if you want to change something, change it, don’t wait, do it.  It sounds simple, but change can be hard, that’s why it is better to change one thing at a time, do it well and build from there.

If your resolution is getting into shape, well, well, I do have a simple answer for you…..try out Brazilian Jiu Jitsu at K2 Martial Arts. This goes for everyone but for a women its even more powerful. You will learn how to use your body to get leverage on a bigger opponent.  At the same time, you will become stronger, faster and more confident then you will ever be.

Click here to see me grappling with 9 time UFC Champ Matt Huges

Delphie with Renish Scott

Delphie with Renish Scott

The world of women in Brazilian Jiu Jitsu is exploding right now, there are all female seminars, camps, groups and even competitions.  It doesn’t matter, who you are or where you come from, Brazilian Jiu Jistu have linked all women who love and practice this sport together.

Brazilian Jiu Jitsu has changed my life for the better :).  I can’t wait to see everyone back on the mats this week and I look forward to seeing some new faces too! :)

Delphie :)



Ottawa BJJ

Courage is not going out and winning the biggest tournaments in the world (that’s a bonus), courage is walking out everyday on the mats.  Courage is being scared to show up at a class without your usual partner and doing the class anyway.  It is about rolling with someone new or trying something out of your comfort zone.  As a women, the grappling world can be a very intimidating place, courage is walking out on those mats and training as hard and as best as you can.


Courage comes from within, at Ottawa BJJ we can help you face your fears

My first BJJ class

I still remember my first BJJ class, I didn’t know what guard was, mount, cross side nor the concept of submission and tapping.  All I could feel was overwhelmed and confused. All these feelings are totally natural.   BJJ is like a GIANT puzzle, you don’t know where to start, what to do or where to go with your puzzle pieces.  Every class you get a piece of the puzzle and you just don’t know where to put it.  Eventually you start connecting the pieces together and there is no better feeling.  Everyone goes through highs and lows.  Sometime everything seems to fit together and other time nothing fits at all.   Don’t compare yourself to others; they will be building their puzzle at a difference pace or from different places but it doesn’t mean your falling behind.  Always look at your own progression and be proud of your own achievements.

Always remember how far you have come since your first class and how wonderful it feels when you actually connect two pieces together.

The art of Puzzles

See you on the mat!

UFC 154 in Montreal!

This weekend I had the pleasure to go watch the AMAZING St-Pierre vs Condit fight.  I was down in Montreal for my bachelorette party and my maid of honor, Lisa, got us tickets for UFC 154 on Saturday night.    This was the first time we actually got to watch UCF live and I have to tell you; the atmosphere at the Bell Center was off the hook.  We arrived at the Bell Center early; we didn’t want to miss any of the fights.  We were very surprised to see how empty the Bell Center was for the prelim fights. This picture was taken minutes before the first fight.

Just before the first fight



Every fight was exciting and we were glad we didn’t miss a beat.  Menjivar arm bar vs Gashimov was absolutely beautiful (2nd fight of the night), just an incredible arm bar.  I hope to be able to perfect that quality of armbar; I just need some one at K2 Martial Arts and Fitness to be my guinea pig for it ;).   A huge shout-out to Montreal trained John Makdessi he is one solid fighter.

When it was time for the main event, we could feel the electricity in the air (finally everyone arrived).  Obviously GSP was the clear crowd favorite and he did not disappoint.  People might criticize GSP for being a safe fighter and what not.  However, GSP is an incredible athlete and I had the same knee surgery, as GSP and it is phenomenal that he was able to come back as strong as he did in a short amount of time.  Condit is quit a fighter and GSP rocked it.  There was one scary moment in the third round but he came back like a champ.

Lol a good thing about being women in a male dominated sport, no line-ups for the girls bathrooms ;).



Great class @ K2 Martial Arts and Fitness

Tonight was an amazing night at K2 Martial Arts and Fitness.  We had a stacked women’s class, and we are lucky to have dedicated, respectful and strong women.  In the last couple of weeks, we have been focusing on movements and mobility.  We have been drilling and drilling some open guard to passing the guard drills.   Knowing how to move and where to go is really important in preventing your opponents from establishing a dominant position.  This is a concept that is especially important for women grapplers, we are smaller and not physically as strong as the guys, knowing how to get out of the way and how to control our opponent will keep us safe and healthy and give us the leverage we need for sweeps and submission set up.  A tip ladies, when in doubt, keep moving ;), it doesn’t matter if you go the right or wrong way, you will learn.

Great job tonight ladies,

I can’t wait for our next class