Mat Chat with Coach Dub: 2012 Eddie Bravo Seminar Recap

Posted on May 23, 2012 by | Leave a comment

10th Planet Spokane was proud to have the opportunity to host an Eddie Bravo Jiu Jitsu seminar on May 19th 2012. 34 people participated, including athletes from as far as, Portland, Seattle, Lewiston, and even Calgary Canada. Special thanks of camaraderie to John Salami and his squad. John brought up about 7 studs all the way from Portland Oregon to get in on this action. Thanks John!  We were also very proud to have our 6 members of the Youth Ultimate Team in attendance. They did great and really worked hard to get the moves as much as possible. They represented the team well, and Eddie was very complimentary. Way to go kids!

Eddie is always quite an entertaining figure during his seminars. From Chem trails and conspiracy theory to the ongoing Renato Saga, he always brings a much needed “fun” element to a seminar. Also very clear and motivating during his time teaching us, was how much he cared about Jiu Jitsu and making it better. Constantly being willing to evolve and adapt the system to deal with the latest advancements in the sport. For Jiu Jitsu to stay dominant it has to be willing to accept new styles/methods/techniques, and Eddie has always made it clear that he really wants Jiu Jitsu to prevail.

In that order, he presented members in attendance with a very method driven way of getting to an advanced and skilled opponent to give you the Lockdown. Specifically we worked on the ¼ Guard systems and how to advance that into a full half guard with Lockdown. From the Lockdown, we start to make big moves, both in sweeps, subs, and great transitions to back. Eddie also really focused on helping athletes understand that “the Lockdown Battle” is a long term issue, and not to give up or get impatient. It is going to be a battle, anticipate it, and accept it.

Of special note, the event was hosted primarily by 10th planet Spokane’s Manager, Andrea Phifer. And a terrific job she did, indeed. With refreshments and cool badges that Eddie was more than willing to sign, she seemed to have anticipated everything and  really made the event a splash. I really enjoyed the fruits, water, etc. Esp. for the kids, they really benefited from it. Thank you for all the hard work and all the prep work that went into making the gym as accommodating as possible!

Written By: Head Coach RW Pegau, Spokane Valley, WA

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Mat Chat with Coach Dub: It’s more than a tap out…

Posted on May 3, 2012 by | Leave a comment

It’s more than just getting a tap out…

I think a lot of times, we short change ourselves, especially in our martial arts training. It takes a lot of practice and time to get techniques to flow together. It takes even more time when you are trying to do these moves to an unwilling opponent during sparring. I would like you to step back a moment. Step back and see that Jiu Jitsu is a back and forth action. It is about progressing forward and attacking, yes… but it is just as much about derailing your opponents attack path, using your Jiu Jitsu defensively. It works both ways, and you deserve credit for both your Jiu Jitsu attacks and your defenses.

                No doubt it is more satisfying to tap someone out than it is to have a draw. But there is a lot of technique involved in defending against those attacks. I guess, more to the point is that when you are starting off, or when you are in deep water in a match… be proud of how much of your Jiu Jitsu you use to defend yourself and prevent/delay the tap out. You deserve it.

Written By: Head Coach RW Pegau, Spokane Valley, WA

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Mat Chat with Coach Dub: It’s like playing chess, without knowing all the moves…

Posted on April 26, 2012 by | Leave a comment

I like playing chess. I can’t say that I’m particularly adept at it, but I do enjoy the intelligence behind planning and executing your strategy ahead of your opponent. I really see Jiu Jitsu as being a form of physical chess.  This is not checkers, it is not a game that your play casually to pass time and smile. This is Jiu Jitsu, and you had better be playing chess…because it’s your humility and *** on the line.

                The first couple of weeks/months that a student comes in… that is an experience. The new faces, the new words, the new workout, everything about Jiu Jitsu seems foreign. You wander thru a class. Warm-ups, stretches, etc., a couple confusing techniques and then BAM…”Partner up, time to spar”. Without too much more warning you are thrust into the class. A teammate comes up to you, smiles and then it’s time to see if you are playing checkers or chess.  Oh, and by the way, here is how to tap out…Let’s Roll!!!

                You are not supposed to have it all figured out in the first couple of weeks or so. It just doesn’t work like that. And let’s be honest, it wouldn’t have the same value if it was easy to figure out. Jiu Jitsu distinguishes itself because of how technical it is. There is no expectation for you to be kicking butt in your first couple of months. Be realistic with yourself and your expectations. Train hard, but train safe. Remember, this is a journey and not just a final outcome. The things you attain/fail at/triumph at/understand during your time doing Jiu Jitsu is what will make you better. It’s not just about getting the next belt and seeing the end result. It is also about enjoying the fact that this journey, this path, allows you to be a healthier person and wells as a better martial artist.

Written By: Head Coach RW Pegau, Spokane Valley, WA

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Mat Chat with Coach Dub: It’s supposed to hurt…

Posted on April 19, 2012 by | 1 Comment

Starting any new activity can be difficult. That is pretty obvious every January, when most of us make a rededicated effort to improve ourselves and set New Year resolutions. For soon after we all have felt that super tight, super stiff muscle effect of our valiant efforts. Yes, getting your body into better fitness shape is difficult, especially at the beginning. The simple difference between starting off in most activities and starting off in  Jiu Jitsu/MMA, is that you don’t suffer puke inducing, ego destroying, partial *** whopping every time you play tennis

                This sport is challenging. But face it, that is why you are here…isn’t it? Why else would you choose to challenge your body and test your humility in such a fashion if you weren’t interested in the challenge of martial arts? Submission grappling is tough. It is all body at all times. Not to mention that your penalty for not having good conditioning is…again the referred *** whooping. Most people would not stay in this type of activity, period. But you have stayed, thru the sweat, blood, aches and pains, schedule issues, and all the nagging BS that comes along with being an adult in our society. I congratulate you. I really do. It is hard to stay such an intense course for any consistent duration. But not only have you done so, you have thrived and challenged yourself.

                Every now and again you should congratulate yourself on being someone who follows thru on their goals. Every practice, every single repetition means something in the long term goal of improving yourself and your body. The simple fact that you are here says something about your character. I appreciate being surrounded by such inspiring students.

Written by: Head Coach RW Pegau, Spokane Valley, WA

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Arm Yourself Against Exercise Excuses

Posted on April 16, 2012 by | 1 Comment

I got into a fight this morning. It was not a “discussion.” It was not a “disagreement.” It was a full-blown fight. No, it wasn’t with my wife or kids or even the other drivers on the highway. The fight started before work and even before anyone else in the house was awake. The person I had a fight with was myself.

You see, if I am going to exercise, it has to go like this: Up at 4:45 a.m., running by 5:00, in the shower by 6:00, and then out the door to work. Now, I never said it this routine was easy (thus the fight). Always on time, I was awakened by the shrill beep, Beep, BEEP of my alarm, signaling the start of the fight. It was on!

You must be kidding. I feel like I just went to sleep a few hours ago! FOR GOODNESS SAKE, IT IS DARK OUTSIDE!

Another excuse jab here: I’m tired!

A plea punch there: It’s dark!

A surprise shot in the dark: Don’t get out of this comfy bed!

I kept moving during the assault as the barrage of excuses filled my mind. I slowly made it to the bathroom to find today’s running gear where I left it the night before. Even there, the attack continued: I can’t get up and run when it gets cold in a few months. Then I was hit from behind with another jab of justification: It’s too dark. I could get hit by a car!

I put on my armor to boost my strength and defend myself better. Socks on. Shorts. Shirt, shoes, and visor. Trusty iPod in hand. That was all it took to bring down the offender. The fight was over and I was out the door. Even then though I could roughly hear his voice from the distance telling me: Just run three miles instead of the usual five. But it was too late—I had won today by a knock-out!

That’s how my battle went this morning, but in reality, it’s a battle I fight every day. I’d like to say that I am an undefeated champion, but that would be a lie. Sometimes I do lose and the voice wins. Many people think that a personal trainer never misses a workout and never struggles with eating the right things (or staying away from the not-so-right things). But I struggle just as much as everyone else. It is not easier for me than it is for others. It all comes down to the moment of the decision—like 4:45 a.m. every morning. That is where the battle is won or lost.

We all know how important exercise is to our health. We all know we should be doing it, but we allow ourselves “outs” with what we consider justifiable excuses. You can excuse yourself out of anything if you keep listening to yourself long enough. You can let those rationalizations make sense if you try. But I have come to a personal conclusion, a motto of sorts:

I will do what I need to do, in order to do what I want to do.

If that means getting up at 4:45 a.m. then so be it. I want to be healthy for a long time. I’ve got a long list of reasons why. I like to feel good and feel good about myself. I like the way exercise and eating well make me feel. I want to be around to spend a long, healthy lifetime with my wife. I want to wrestle with my kids and laugh and play and see them grow up and maybe even give me grandkids and great-grandkids one day! I want to be in the “90 and up” age category in the local 5K! I will do what I need to do (exercise and eat right) in order to do what I want to do (live a full life).

I’ll tell you something I don’t want though. I don’t want to cheat myself out of precious time because I didn’t do the things I should have to live that long life. I don’t want to rob my wife or kids of years they could have with me. I don’t want to stare at the ceiling in a hospital room one day thinking, “I wish I would have taken better care of myself and not allowed this to happen.”

I want to encourage others to do what they need to do to be healthy. I want to encourage you to stay in the fight and not give into the excuses. Nike still has the best excuse-buster I can think of: Just Do It! Does it mean getting up early even though you’d rather sleep longer? Just do it. Does it mean staying up later to hit the gym and cook a healthy meal? Just do it. Is it hot or cold outside? Just do it. You name the reason why you shouldn’t do it, and just do it anyway.

The fight will be on again tomorrow morning. Same time, same place. Wish me luck—no, wish me determination—and I’ll do the same for you! After all, we are in this fight together.

Written By: Jason Anderson, Certified Personal Trainer

Originally Posted: http://www.sparkpeople.com/resource/motivation_articles.asp?id=1021

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10 Tips for Better Eating

Posted on March 14, 2012 by | Leave a comment

1. Drink lots of water. It is recommended to drink half your weight in ounces every day. (Example: If you weigh 160 pounds, then you should drink 80 ounces of water per day.)
2. Don’t shop for food when you’re hungry. You will generally choose less healthy food and buy too much of it.
3. Snack frequently on healthy foods throughout the day. (Fresh fruits and vegetables, whole grain products, etc.)
4. Take smaller portions and eat slower. You’ll end up eating less and enjoying it more. Remember, one of the main reasons that we overeat is because it takes a while for the stomach to tell the brain that it is full.
5. Avoid trans fats (partially hydrogenated oils and saturated fats). There’s a quick test to determine whether trans fats are contained in a product. If, for example, a margarine or peanut butter stays in a solid form at room temperature, it has trans fat in it.
6. Choose a diet high in complex carbs. Whole grains, beans, legumes and fresh fruits and vegetables should make up the majority of your food intake.
7. Minimize processed foods. A good rule of thumb is, the longer the list of ingredients it contains, the less of it you should eat.
8. Minimize fried food and condiments. This is where the majority of people usually consume massive amounts of excess empty calories.
9. If you cheat, cheat small and then get back on track.
10. If you’d like, ignore this list one day a week and eat what you want — in moderation, of course.

(Authors: Dave and Tim Kovar // MAIA Resource Library)

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10 Tips for Better Fitness

Posted on March 13, 2012 by | Leave a comment

 1. Every good fitness program should involve the three basic pieces of the fitness puzzle: strength, flexibility and endurance. Making it a point to have your exercise program include all three will ensure an overall better level of health and fitness for you.

2. Start by checking with your physician. Ask before you begin, especially if you’re under a doctor’s care.

3. Begin slowly. Try not to overdo. Create a plan with realistic goals.

4. Wear correct clothing and proper shoes. This is a must. Dress for the activity. Not only will you feel better, but you’ll perform better, too.

5. Whenever possible, exercise with a friend. It will be more fun and you will motivate each other to exercise on the days you might have otherwise skipped your workout.

6. Set a schedule and keep it. Make the commitment to exercise just as you would any other important appointment. Remember, habits are developed through practice.

7. Cross-train. Variety is the spice of life. Change your workout from time to time to keep from getting bored and to provide you with a more rounded fitness program.

8. Drink plenty of fluids. Water is a must! Drink it before, during and after you exercise.

9. Take the stairs. Whenever possible, walk to your next destination. Resist the temptation to take the escalator or drive a block down the street to a friend’s.

10. Find an exercise that you enjoy. This is crucial to your long-range fitness program

11. Reward yourself. One good way to keep your motivation high is to reward yourself when you accomplish a goal. For example, decide that if you meet this month’s schedule, you’ll reward yourself with some new clothes, a CD or a new book — anything that will help you keep committed. Another hint: Don’t use food as a reward.

(Author: Dave and Tim Kovar // MAIA Resource Library)

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