Great Super Saturday in Ottawa!

This past weekend, we had an incredible super Saturday at K2 Martial Arts and Fitness.   Brazilian Jiu Jitsu Black Belt, Professor Aksell tough us an amazing Brazilian Jiu Jitsu self defence class.  We learnt different techniques to safely and effectively and protect ourselves when taken to the ground in different attack scenarios.

The ladies are looking so good and strong.  Here are the BJJ ladies learning to kickbutt; Rama, Jen, Daniella, Amy, Delphie and Liz.

Ottawa BJJ Women Feb 22 2014 Super Saturday!

Ottawa BJJ Women Feb 22 2014 Super Saturday!


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 :)


Special Workshop with World BJJ Silver Medalist and Team RCJ Machado member Delphie Dugal-Tessier

Hey Everyone!

Miss Delphie will be out at our Team RCJ Machado Orleans location this Thursday for a special workshop!

Only 2 days left!!!

Special Workshop with World BJJ Silver Medalist and Team RCJ Machado Ottawa member Delphie Dugal-Tessier on Thursday Nov 29th at 8:15pm. Delphie will be showing some of her favorite TRIED AND TESTED competition techniques and strategies.

This workshop will also have a special section for a GIRLS ONLY introduction to Brazilian Jiu-jitsu. The intro class is FREE for all NX/RCJ Machado members and FRIENDS who are interested. Please get on the VIP guest list ASAP!

CALL 613.841.4111

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 ;).



RCJ-Machado Ottawa goes to the Big Apple

RCJ-Machado Ottawa goes to the Big Apple


At the end of September, New York was hosting the Pan No-Gi jiu jitsu Championship.  We had one RCJ-Machado Ottawa member competing in this tournament, Delphie Dugal-Tessier.  She was fighting at blue level in light feather division.  Her category consisted of 5 girls who have all had podium finishes in international competition in the last year.  Delphie definitely had her work cut out for her, as this was her second No-Gi competition and first international No-Gi tournament.  Delphie finished her first round by armbar submission under 2 minutes into the match.  Delphie moves on to the finals and she faces off against the Pan Gi Champion.  It was a tough match; no points were scored on either girl.  Both girls were very technical not allowing for either girl to exploits the other one’s weaknesses.  Unfortunately, Delphie lost by one advantage awarded to her opponent.  Renshi Scott, Renshi Aksell and Sensei Chris are all very proud of Delphie performance.  She has had an amazing year and we are all looking forward to seeing her competing again next year.  Delphie’s new challenge is to promote Brazilian Jiu-Jitsu for women of all ages.  The response has been amazing. On Wednesday nights, at the Barrhavan School, Delphie is running an introductory no-gi women’s class.  If you have ever thought of trying martial arts or looking for a little self-defense, this class would be great for you! For more information, please check out

Have a great one!

Welcome to Ottawa BJJ Women

Welcome to Ottawa Women’s BJJ

I am very happy to be able to post a blog on Ottawa Women’s BJJ

My name is Delphie and I train Brazilian Jiu Jitsu at K2 Martial Arts in Ottawa.  I have been training BJJ for about three years and I just fell in love with the sport.  I am not going to lie, the first time I learnt how to do an armbar, I was hooked ;).   I had the honor to be promoted to blue belt by Master Carlos Machado in Dallas Texas, January of 2012. I am very fortunate to be part of a dojo affiliated with a 8th degree black belt and no doubt one of the best instructors in the world.

K2 Martial Arts is my home; my teammates and instructors are awesome.  The level of respect for each student man or women is incomparable and allows for an amazing training atmosphere.  For a woman, this is the ideal environment to train in.  I was one of the first women BJJ students at K2 Martial Arts but in the last year, we have grown so much in numbers.  My goal is to encourage as many women to  try BJJ out as there are so many great benefits of training in the Martial Arts.

I am very excited to be able to share my love and passion of BJJ with as many women as I possibly can. :)