Last month I shared with you what I think is an awesome healthy meal plan. However, if you’re just starting out with meal planning, or if your week involves travel, I’ve come up with a new, simpler plan. The recipes are still delicious, but you won’t have to shop for as many items, so you can cut down your meal prep time significantly.

This meal plan could be used if you are on the road staying in a hotel with a fridge and microwave in your room. If there’s not a microwave in the room, check and see if the hotel has one in the lobby or breakfast area.

I’ve created this meal plan for myself, so the portion sizes might be small for someone who weighs more than 115lb. Adjust accordingly.

Invest in a set of reusable containers to prep and store food like a champ.

Click Here to Download a PDF of the Meal Plan

Packing Tips

Always bring a couple of Tupperware containers with you when you travel. When eating out you will often get large portions that are too big for a single meal. Bring Tupperware to the restaurant so when you take half of your meal to go, you can store it nicely in your hotel fridge and reheat it without worrying about melting a disposable to-go container. Tupperware is also designed to keep produce fresh for extended amounts of time.

I’ve found that the handiest Tupperware products for this meal plan are the Breakfast Maker, the Stack Cooker, the Crystal Wave Containers, and snack cups. If you don’t have Tupperware, you can use whatever reusable containers you have in the cupboard.

You can also modify the recipes if needed. For example, for the garden omelet, if you don’t have a Tupperware Breakfast Maker or you don’t want to fry your omelet, just scramble a couple of eggs and have the vegetables and avocado as a side salad. Or for the shrimp, if you don’t have a Stack Cooker to steam it in the microwave, you can sauté it in a pan. If you are on the road, you can buy frozen cooked shrimp and thaw it out.

Remember, if you’re traveling, pick up one of those small, flexible cutting boards, and don’t forget a knife to cut up your vegetables. I usually keep a small folding knife in my purse and a travel cutlery set in my lunch bag. If you forget your cutlery, they usually have some at the hotel.

Click Here to Download a PDF of the Grocery List

Preparation Tips and Substitutions

Preparation Tips:

• If you’re traveling, cook the quinoa the night before you get on the road and take it with you so you don’t have to buy a random processed substitute.
• Instead of buying and cooking individual pieces of chicken, buy a rotisserie chicken from the supermarket. Pick all of the meat from the bones and store it in a container so you can quickly incorporate it into your recipes.
• Buying Quest Bars at a supplement store is usually cheaper than purchasing them individually, and sometimes you can get a deal on a second box.
• Bring a couple of Ziploc bags to store the other half of your Quest bar in, if you only eat half like I do.
• Check the bulk bins for things like nuts and sunflower seeds. They are usually raw and cheaper than buying them in other sections.
• I usually buy a bag of Hershey’s Kisses with Almonds and have a couple after my lunch for dessert.
• Smoothies are easy to throw together, especially if you have a Magic Bullet or the Tupperware Power Chef. They are portable and there’s always an ice machine at the hotel. Pack your protein powder and buy a green drink and a bag of frozen fruit at the supermarket and you’re all set. Precision Nutrition and Eating Well has a variety of great smoothie recipes.
• The Chia Seed Pudding is an overnight recipe, so make sure you prepare it the night before. I like mine with whole almonds soaked overnight and in the morning, I top the pudding with a dollop of plain yogurt and half of a banana, sliced.

Chia seeds are a good source of omega-3 fatty acids, fiber, and protein. They also contain all nine essential amino acids.

Substitutions:

• In the Quinoa Chickpea Salad, you can substitute the spinach for kale so you only have to buy one type of green.
• In the Quinoa, Chickpea, Cucumber, & Feta Salad, I generally don’t use as much feta. I also halve the recipe if I’m just cooking for myself.
• In the Garden Omelet, use whatever onion or vegetables you have. Most vegetables work well in all of the salads and wraps.

Simple and Satisfying

This meal plan is easy to stick to and comes together in a snap. You won’t even want a cheat meal because all of these recipes are filling and much more delicious than a greasy burger from the diner. I hope you enjoy them as much as I do. Bon appetit!

More Ways to Rock Your Meal Plan:

• A Week of Meals to Break Your Junk Food Addiction
• A Plan for Eating High-Quality Protein on a Low Budget
• Eating Clean On the Go: It’s All In the Planning

Teaser photo courtesy of Shutterstock.

Photos 1 and 2 courtesy of Sally Arsenault.

The post Nutrition for the Road: A Week of Quick and Easy Meals appeared first on Breaking Muscle.

When I was thirteen, I started smoking. I smoked until I was 25 and decided I was too old to continue. I assumed I would settle down and have a family, and I didn’t want to be addicted to cigarettes when it came time to get pregnant. Now that I am forty, I live alone with three cats. Although I never did get pregnant, quitting the cigarettes was obviously the best decision for my health.

I’m now quitting the junk food using the same successful strategy. This article is my invitation for you to join me.

Transition to eating clean, fresh ingredients with manageable steps.

Gradual Change for Lasting Effects

The smoking strategy was simple. Each day I had my first cigarette of the day fifteen minutes later than the day before. So on day one, my first cigarette was at 8:30am, the next day, 8:45, and so on. If I waited until my scheduled time for the first cigarette, I could smoke as much as I wanted afterwards. If I smoked before my scheduled time, I couldn’t smoke at all for the rest of the day. By the time I got to three months, I was no longer addicted to cigarettes, and I haven’t smoked regularly since.

So how can we apply that strategy to our diets? It’s all about the gradual change. For me, it’s not about throwing all of my junk food away and strictly adhering to my new diet. It’s not about beginning with a painful detox or cleanse (which are foolish, by the way). I was never able to quit smoking or do anything else “cold turkey.” I was able to quit because of two reasons:

1. It was important to me to quit for the sake of being healthy for future goals.
2. I never felt deprived during the quitting process.

Weekly Meal Plan for Athletes

So here I am nearing the end of recovery for a back injury I sustained in August of last year, and I am slowly but surely losing the weight I gained. For your sake and mine, I have developed a weekly meal plan, complete with recipes, and a detailed grocery list. This plan is my goal for a perfect week of eating.

Eat for Performance

Many of the recipes are from John Berardi’s Precision Nutrition cookbook. His basic concept is to eat low-carb meals any time, and higher carb meals after training. I kept that in mind as I mapped out the meal plan, but I wasn’t 100 percent compliant. I focused on finding healthy, delicious meals that I loved to eat. No plain broccoli and chicken.

I’ve tried each recipe I’ve included, and the whole plan is available in PDF format for your convenience. Each meal is hyperlinked to its recipe, and a grocery list for the full week (including supplements) is available in PDF as well. Please see my notes below regarding various substitutions for the grocery list.

Examples of some of the meals you’ll enjoy in this plan, including broiled salmon with miso glaze (upper left) and Asian kale salad (bottom middle).

Click Here to Download the Weekly Meal Plan and Grocery List

Grocery List Notes

You can simplify the grocery list by substituting ingredients. For example, instead of buying green onions and scallions, you can choose one or the other and adjust the quantities as needed. Or if you’re trying to avoid certain ingredients like grains or gluten, find recipes that are similar but don’t contain the offending ingredients.

Here are some of the substitutes and adjustments I made to the grocery list:

• For the Spaghetti Squash Spaghetti, I’ve substituted zucchini for the spaghetti squash. Use one zucchini per serving.
• For the Thin Texas Pizza, I’ve substituted aged white cheddar for feta, yellow onions for white onion, and regular tomatoes for grape tomatoes.
• For the Asian Kale Salad, I’ve substituted matchstick carrots for baby carrots.
• For the Thin Texas Pizza, I’ve substituted yellow onion for white onion.
• For the Cucumber Dill Salad, I’ve substituted regular tomatoes for grape tomatoes.
• I substituted the whole wheat tortilla on Thin Texas Pizza with this Cauliflower Pizza Crust.
• I substituted the corn tortillas in the Soft Chicken Tacos with these Soft Zucchini Tortillas.

Supplements

Supplements assist us with recovery and health. The majority of our nutrition comes from real food. Based on my research, I have settled on the following supplements to optimize my health and performance:

Daily Supplements:

• Krill Oil, Fish Oil, Flax Seed Oil or Micro algae oil totaling EPA 2400mg and DPA 1800mg
• Vitimin D3: 4000iu
• Magnesium Citrate: 400mg (or make this smoothie)
• Creatine: 5mg
• Green Tea: 1-2 cups
• Black Tea: 1- 2 cups

During + Post Training:

• BCAAs (during training)
• Protein + Dextrose (post-training). This should be consumed quickly, rather than sipped. I take one scoop of protein and about 40g of dextrose.
• Chamomile Tea: I fill a Thermos before training and drink it on my way home to calm my system after training and prepare for sleep. Remember, sleep is the most important thing you can do for your health. Be sure to get eight hours a night.

A Perfect Week of Meals

In an ideal training week, I train Brazilian jiu jitsu three days a week and do two days of strength and conditioning. I take one night off every week and walk an average of 10,000 steps a day, according to my Jawbone activity tracker.

My meal planning approach:

• Sunday evening I prep meals for the following week.
• I prepare my omelet filling for several days and my meals for Sunday night, Monday, and Tuesday until lunch.
• Tuesday night, I cook supper and meals for Wednesday and Thursday lunch.
• Thursday night, I cook supper and lunch for Friday
• For the rest of the weekend I am able to cook as needed.

Learn Patience and Consistency

Developing this meal plan has been a slow process. In the beginning, I cooked one or two meals from my Precision Nutrition cookbook per week. The rest of the time, I ate the way I normally would have. Eventually, I cooked three, then four meals that were based on the cookbook. I started enjoying these healthy meals more than the food I used to eat.

After gradually changing my diet over several months, I look forward to eating these healthy meals every day and I enjoy experimenting with different recipes. I feel better, and I’m starting to look better. Once I’m back on the mats at full capacity, I know I’ll perform better. I hope this meal plan will be a useful tool for you as well.

Click Here to Download the Weekly Meal Plan and Grocery List

You’ll Also Enjoy:

• Save Hours and Dollars: Streamline Your Meal Prep

• How to Plan and Cook a Week’s Worth of Healthy, Tasty Meals
• Eat to Perform: Simple Dietary Advice for the Athlete
• New on Breaking Muscle Right Now

Photo 1 and teaser image courtesy of Shutterstock.

Photo collage courtesy of Sally Arsenault.

The post A Week of Meals to Break Your Junk Food Addiction appeared first on Breaking Muscle.

When the skill level is as close as it is in organizations like the UFC, the mental edge can make all of the difference. Athletes like Conor McGregor appear to be born with that endless confidence. But McGregor’s coach, John Cavanagh, strongly recommends increasing the mental edge with the help of sports psychology. It’s easy to see that for Conor, the mind work has been well worth it.

The Mind Shapes How the Body Performs

We are fortunate at Renzo Gracie Halifax to have sports performance coach Danny Patterson to help us work on the mental aspect of our game. He began assisting our team members when he noticed the gap between their performance during training and their performance during competition. Danny’s focus is on how the mind can shape how the body performs.

A former powerlifting and strongman competitor, Patterson has been training Brazilian jiu jitsu for three and a half years now. His education and experience in social work and mental health made him the perfect candidate to help us take our games to the next level. In our recent interview, he described his background.

“I got my masters in social work about seven years ago. Since I graduated, the focus of my entire practice has been mental health and addictions. I’ve worked for the Department of Justice for the last five years and I’ve worked for Capital Health community mental health and addictions. So working with people day to day, helping them improve their mental health or addictions. I also became a certified life coach, did a lot of mindfulness training, and trained in logosynthesis.”

Are Your Limiting Beliefs Holding You Back?

Patterson has a developed a process to help clients accomplish their goals. The belief system is where it all begins. Question number one is, “Do you believe in yourself?” He explained typical client reactions:

“People are generally pretty honest. They say, “Yeah, I feel confident in this and that, but I don’t know if I believe in myself to this ability.” The reason I do that is because I want to uncover where the limiting belief is coming from. The sooner we get to where those limiting beliefs are, the sooner we can remove them because they’re often based on perception, not on fact.”

Identify Your Internal Motivation

Once a client has identified his or her limiting belief, Patterson focuses on the reason for their session – what the person wants out of life, whether it is a championship belt, a dream job, or success in relationships. Danny calls this their “desire statement.” Equally important is why the clients want what they want: their “reward statement.” He believes that people who work towards goals that are truly important to them are much more likely to succeed than those who work towards a goal because it is what someone else wants for them. Patterson explained,

“Let’s say you came in and you said, “Well I want to become a doctor because it’s what my parents always wanted for me.” Well, unfortunately when I’m externally motivated to do something, I’m never going to be able to achieve it with the greatest amount of performance and effort as when something is internally motivated.”

Consistent and Planned Effort Yields Results

Writing out desire and reward statements increases focus. Clients can then move forward to the next step: the action plan. The action plan allows clients to emphasize strengths and improve weaknesses. Danny said,

“For a lot of people, sitting down and creating that action plan might be the first time in their life they’ve actually said, “I want to achieve this goal, I’m struggling with it, and I’m writing out the action plan step by step.” We have certain ways of looking at short-term versus long-term goals and what the steps are that are needed. For them it can be almost like an eye opening experience. They’re like, “Wow, I can really achieve this goal, but this is what I need to do.”

Patterson cautioned that creating an action plan is nothing without consistent, resilient action. He said,

“You have to be consistent once you formulate what your goal is and the action plan that you need to get there. If you’re climbing a mountain, it’s going to be filled with a lot of peaks and valleys, so you have to be very resilient. You have to understand and accept the fact that sometimes there are going to be setbacks, but you have to keep going.”

Manage Variables Through Visualization

Patterson guides his clients with in-depth visualization techniques. The goal is to ensure the person feels comfortable and confident as they approach their goal.

“Visualization, to me, is the day leading up to an event. You know, maybe the weigh-ins or the walk out. What do you hear, what do you smell? What do you feel? How do the shorts feel on you? All of those things. The more you can do that day to day, in terms of visualization, the more you are building that into your success history search where you start to feel and visualize. The more you can feel or visualize, the more you can become that experience.”

No one can guarantee success on the day of the event. There are too many variables. Patterson prepares his clients by using a technique called radical acceptance, which focuses more on the process than the outcome. He explained,

“If I’m working with someone and they’ve already accepted their next mixed martial arts match, they should be prepared to go and get knocked out as well as being prepared to knock someone out. Then all they focus on is the process, their plan, what they need to do.”

Patterson’s guidance has led to great success for many professional athletes, notably Bellator Fighter “The Proper” Mike Malott, who trains with Team Alpha Male. Mike began using Danny’s services while he trained with us here at Renzo Gracie Halifax, and continues meeting with Danny regularly via Skype.

Identify and Fill Gaps in Your Mental Game

To see my full interview with Danny, check out the video. If you need help strengthening your own mental muscles, heed Patterson’s advice:

1. Evaluate your belief system. Do you really believe you can accomplish your goal? Do you deserve it?
2. Identify who you are doing it for. Is it something that is truly important to you, or are you doing it for someone else?
3. Identify what has to be done to achieve your goal and break it down into surmountable steps.
4. Use consistent, resilient action to keep moving forward. Visualize success every step of the way.

If you’re having trouble, seek the assistance of a sports performance professional to identify and fill the holes in your game. Remember, if it is important to you, you can’t let small setbacks get you down. Someone has to do it. Why not you?

You’ll Also Enjoy:

• Visualization: The Simple Tool for Even Greater Athletic Success
• Positivity, Consistency, and the Keys to Success as a BJJ Novice
• The 6 Steps to Building Mental Toughness
• New on Breaking Muscle Right Now

Photo courtesy of Shutterstock.

The post Find the Winning Edge: Believe You Are a Champion appeared first on Breaking Muscle.

Simon Cowell: “I like shows where somebody isn’t a professional, has a talent, isn’t aware of it, has a normal job, and then you see something else. I like that. And that’s what that guy has.”

Amanda Holden: “An undiscovered little gem. A frog that will turn into a prince.”

Simon Cowell: “I like shows where somebody isn’t a professional, has a talent, isn’t aware of it, has a normal job, and then you see something else. I like that. And that’s what that guy has.”

Amanda Holden: “An undiscovered little gem. A frog that will turn into a prince.”

Do you remember seeing Paul Potts audition for Britain’s Got Talent? Or Susan Boyle? When these unlikely superstars stepped onto the stage, no one was prepared for the amazing talent they displayed.

On June 20, 2015, our little Canadian city of Halifax, Nova Scotia is hosting Submission Series Pro: The Takeover, a submission-only Brazilian jiu jitsu event where our hometown heroes are matched against some of the brightest up-and-coming stars in the sport.

The Vision

I have to admit, before the first Submission Series Pro event, I was a little cynical. I never expected it to be as exciting and successful as it was.

But promoter Cat Clarke and his partner, Adam Fraser, never had a doubt. Their vision is to offer jiu jitsu athletes the opportunity to audition for what is turning out to be the American Idol of BJJ. They hope their concept also attracts new people to the audience.

In our recent interview, Cat shared their vision:

It’s jiu jitsu, we are all unknown. That is the point, jiu jitsu and grappling provides an outlet for so many people from so many different places to come together and train, learn, compete. It is a really special sport and art and everything is going in the right direction around the world. However, it is not mainstream yet. We believe our concept is the key. It is almost like American Idol with Pros vs. Joes. People get a shot, some may continue and some may not… but it’s a very neat concept that fills theaters and shows a very exciting side of BJJ and grappling.

In submission only events like Polaris and Metamoris, only well-known athletes are chosen to compete, but Sub Series Pro wants to give the “undiscovered little gem” a chance. That male or female competitor who is well known in their local community, but may not have had the opportunity to travel and compete.

In contrast, Clarke says of his event:

Just because you do not compete a lot, does not mean you are not able to compete. However, competition is a big aspect in helping people recognize your name and garner some attention to the sport and the club you represent. We feel those athletes that grind it out at as many tournaments or events as possible and put themselves out there, allowing sponsors and people to follow them on the journey through the jiu jitsu lifestyle and promoting in a positive way, we want those people.

How to Apply

To apply for a spot on a Submission Series Pro card, athletes can send an email to the promotion. Emails should include any relevant sponsor information and links to video footage.

When it comes to how the company picks their athletes, Cat offered some guidelines:

Being 2015, social media plays a large role in what we do. Obviously, YouTube and other footage of past events is a huge help. However, we have been welcomed with open arms in every area that we have contacted. We are very sure to be extremely respected and have as many gyms as possibly represented in those areas and have the people who have earned it, either by winning at a very high level or being a great person in the community of BJJ. Both play a high role in what we look for in our athletes.

So, keep all that in mind if you make getting on a Sub Series Pro card one of your goals.

An Exciting Line-up

Looking at the line-up for the upcoming event, The Takeover, I don’t know which matches excite me the most.

Of course, I can’t wait to see all of my teammates compete, but I’m especially looking forward to seeing Josh Wincey versus Andris Brunovkis and Jaret MacIntosh versus Dan Covel.

Josh and Jaret are very dominant and technical athletes who embrace the true spirit of a martial artist, always helping others to learn and become better athletes themselves. I believe they are world class, but we will find out for sure on June 20.

The Card

Prelims:

• David Reynolds (CIA Paulista / Bushido Kai) vs Marco LeBlanc (Victory)
• John Barr (Fit Plus MMA) vs Judo Jon Williams (Synergy MMA)
• Ryan Connor (Fit Plus MMA) vs Mike Thibodeau (Victory)
• Christine Fader (Titans / Taylor Gang) vs Sarah Smith (Toronto)
• Nic Nahas (Titans / Taylor Gang) vs Matt McGrath (Gracie PEI)

Main Card:

• Hood Rich (Zuma) vs Jason Gagnon (Genesis)
• Pete O’Neal (Atos) vs Mike Kitson (Titans Jiu Jitsu Academy)
• Josh Hinger (Atos) vs Jaret MacIntosh (Titans Jiu Jitsu Academy)
• Andris Brunovskis (Atos) vs Josh Wincey (Titans / Taylor Gang)
• Michael Liera JR (Atos) vs Marcos Tinoco (Marcelo Garcia NYC)

Anything Is Possible

Submission Series Pro has begun planning events in other cities across Canada, with their next card taking place in Toronto on July 11, 2015.

In the meantime, the buzz has already started here in Halifax, and my club, Titans Fitness Academy, has been humming with all of our athletes preparing or helping others to prepare for the competition.

Can you imagine if you had been in the audience at Britain’s Got Talent on the night Susan Boyle sang I Dreamed a Dream? Watching the video years later still makes me feel like anything is possible.

Fortunately, there’s still time to get a seat at Submission Series Pro and witness the discovery of a new generation of stars on June 20. (Or, if you’re across the globe, tune in to the free HD stream.

More Like This:

• Submission Series 902: BJJ Athletes With Bright Futures
• Breakdowns and Takedowns: My Top 5 BJJ Analysis Resources
• 5 Lessons to Guarantee BJJ Tournament Success

Photos 1 and 3 courtesy of Aggro Photography.

Photo 2 courtesy of David Brown.

The post Submission Series Pro: American Idol, Jiu Jistu Style appeared first on Breaking Muscle.

Submission Fight Company is owned and operated by Shakib Nassiri, a purple belt under Jean Jacques Machado. Recently I was sent the Submission FC children’s Sprout gi as well as their new Ranked rashguard to review.

Gi Features

• 350 GSM single weave gi top
• 10oz twill pants
• Cotton/polyester blend
• Green contrast stitching and accents
• Orange and green “Sprout” embroidery
• Pre-shrunk
• Heavily reinforced stress points
• IBJJF-approved
• Free gi bag included

My Experience

The Sprout gi was designed to be soft and flexible against children’s sensitive skin. I’m not a kid, obviously, but I still think this gi is super cute. All of the Submission FC gis have “Submission” embroidered across the shoulders, but the Sprout gi has its own custom design as well. The word “Sprout” is embroidered on the hip of the pants, across the bottom hem on the back of the jacket, and across the bottom of the front lapel.

In addition, the sprout symbol has been embroidered onto the skirt and knee reinforcements. I love those little sprouts! A sprout is just beginning to become what it will be, and isn’t that what we are all doing in our BJJ training?

The softness of the Sprout gi has been advertised in the product description and I’ve found it to be accurate. However, like many soft weaves, the jacket attracts and retains lint. There is also pilling throughout the jacket after a couple of months of wear.

The construction of the gi is solid and there haven’t been any tears or unraveling of threads at any of the seams. There are a lot of loose threads at the belt loops, which is typical of most BJJ gis, and these can easily be trimmed away. The embroidery and stitching have remained vibrant and the gi is still black, but the green accents at the hip, skirt, and belt loops have noticeably faded.

“A sprout is just beginning to become what it will be, and isn’t that what we are all doing in our BJJ training?”

What stood out for me on this gi was how solid the collar is in contrast with the softness of the jacket. It is as stiff and thick as any respectable adult gi.

Looking at the size chart, the size K4 Sprout gi should fit someone from 4’10” to 5’2” and up to 105lb. I think the height is about right, where I’m 5’0, but the gi is roomy enough that it could fit someone to about 120lb. I enjoy the fit of this gi and have found it comfortable during rolling. I can’t think of a single feature that has caused any issues during training.

Submission FC has offered a women’s gi in the past, but currently the only gi in their line that would fit someone my size is the children’s gi. Complete measurements for both the gi and the rashguard are above. Unfortunately, I must have misplaced my pre-wash measurements, but I have cold-washed and hang-dried the gi since I got it and shrinkage has been minimal.

Rashguard Features

• Recycled polyester/spandex blend
• Sublimated printing -designs will never crack, peel, or fade away
• Antibacterial, moisture-wicking, and odor-resistant technology
• Ergonomically cut specifically for BJJ
• Extra long to prevent ride up
• IBJJF-approved
• Tear-away tag
• Made in the U.S.A.

My Experience

The Submission FC ranked rashguard is reportedly the only BJJ rashguard made of recycled poly material. I didn’t notice any difference between the feel of this rashguard and any of the others I have. It felt light and wicked away sweat during rolling. There was no heaviness as it became saturated.

“I didn’t notice any difference between the feel of this rashguard and any of the others I have. It felt light and wicked away sweat during rolling. There was no heaviness as it became saturated.”

Currently Submission FC does not offer t-shirts or rashguards in women’s sizes. I hope in the future they will introduce a size extra small so everyone can wear their gear. I like that they printed “SUBMISSION” repeatedly on the rashguard material, since I think it’s more eye-catching than the solid black and purple on most ranked rashguards. But since the rashguard is too big for me, the design on the back is lost in bunched up material. On me, the design says, “SIMISSION”.

Although I wish it fit me properly, I like that the rashguard is longer than usual. It never rides up and the bagginess covers any weight fluctuations that may occur when candy is on sale.

My Recommendation

As a fellow BJJ practitioner, Submission Fight Company founder Shakib Nassiri has firsthand knowledge as to what we want and need on the mats. The Sprout gi and Ranked rashguard join the long list of new and innovative training products from Submission Fight Company.

More Like This:

• The Top 10 BJJ Rashguards for Women
• What Kids Can Learn From a BJJ Lifestyle
• The 5 Best Gis for Brazilian Jiu Jitsu
• New on Breaking Muscle Today

The post New Products for Women and Kids From Submission Fight Company appeared first on Breaking Muscle.

Breaking Muscle receives no compensation in exchange for reviews. We received this product for free and did not experience typical customer service. The opinions expressed belong solely to the writer.

I’d like to blame BJJ for all of the aches and pains in my body, but lately, BJJ has been the least of my problems. This year, Nova Scotia has received an incredible amount of snow. There was so much that when I had to climb onto my roof to remove some of it, the snow bank in front of my house was high enough that I didn’t need a ladder.

All those hours of shoveling have been hard on my body. For the past couple of weeks, I haven’t been able to roll much at BJJ because I tweaked something in my lower back. I never thought this week’s article would be the key factor on my road to recovery.

Me on the roof battling the snow

I was sent all of RAD’s massage tools to review some time ago. I’ve reviewed the Roller, the Rod, and the Helix. All that was left were the Rounds and the Block. These can be purchased separately, or with a RAD Roller in a Point Release Kit, which is what I’m reviewing today.

What You’ll Find in the Kit

All RAD tools have been designed for self-myofascial release. Sizes and densities have been carefully selected to reach specific points on the body. Here are some of the features of each tool included in the Point Release Kit:

RAD Roller

• Fused balls in various densities designed to unlock muscle tension

RAD Rounds

• Sized to release tension in hard-to-reach body parts

RAD Block

• Raises the height of the RAD Roller and Rounds for better leverage in hard-to-reach places
• Stabilizes Roller and Rounds for point isolation
• Provides storage for Roller and Rounds

Rolling Out My Glutes

As I looked for techniques to alleviate lower back pain, I found a link on the RAD Facebook page to an article titled Massage Therapy for Low Back Pain. It explained:

The great majority of low back pain patients unnecessarily fear that their pain is related to structural problems and spinal fragility. But not only is the spine extremely sturdy and the bark of low back pain far worse than its bite, much of the pain is usually coming from lower down — from the nearly indestructible gluteus maximus.

After reading the article, I used the green RAD Round to roll out my glutes. What I liked about this Round is that I could easily switch directions to cover the whole site, whereas with the Roller, I have to move it to hit certain spots. Both tools are amazing, but each has its advantages on different body parts. Rolling out my glutes caused a noticeable reduction in pain and my chiropractor and physiotherapist have recommended that I continue that massage therapy as I recover.

The RAD Rounds

The Rest of the Body

As I write this, I’m sitting on the floor in my bedroom, testing all of the exercises on the pamphlets that came with the Rounds and the Block. I’ve already tried some of the suggestions, but a few others hadn’t occurred to me.

• Quad and Adductor – The pamphlet suggested rolling out the insertion point of the quad and adductors, right at the hip, using a Roller or large Round on the block. I did so and it felt amazing. An issue I’d been having with the Roller compared to a foam roller was the fact that it was so low to the ground, which made it hard to hit certain points without awkward contortions. The Block resolves that issue. It’s similar to a short foam roller, so I sometimes had to readjust so as not to roll off of the edge.
• Chest and Inner Shoulder – What makes the Block different than a regular yoga block is that it has grooves designed to store and hold a Roller and the Rounds. This is perfect for storage, but there’s an added bonus. If you stand the Block up vertically, the grooves at the top will hold a so you can use it to release tension points. I placed it under my arm, periodically moving the Roller under spots in my shoulder girdle and chest.
• Pecs and Shoulder – I found the green Round was great for my pecs and shoulder when I used it against the wall. It was difficult for me to hit this area with the Roller because it was a bit too heavy on the wall and too low to the ground for my chest, but the Round did the job perfectly.
• Tricep – The Block also solves the issue with rolling out my arms. With the Roller placed on top, it was easy to effectively roll out my triceps.
• Hand – Man, rolling out my hand on the small blue Round felt good. It felt like it was releasing a burst of tension around the heel of my palm and the base of my thumb. I also tried it with the larger green Round, but blue is the way to go. If you’ve never rolled out your hand, you’ve got to try it, especially if you do a lot of gripping in your sport.
• Jaw – I wasn’t a fan of this. It kind of hurt, but I guess it’s supposed to. I do clench my jaw a lot, though, and using the small blue Round on top of the Block while spreading my body out on the floor definitely released some of that built-up tension. If you look at the website and read about trigger points, you will see that the muscles along the base of your skull are recommended for massage. I tried that with the small blue Round on the Block, as well. It felt wonderful, but because I have long hair, it kept getting caught up on the Round.
• Feet – For the runners out there, these little Rounds could be a godsend. I tried the green Round at first, rolling it along my arch on the floor. It was tough, but because I have small feet, I got more release from the little blue Round. I can’t believe I’ve had these for so long and didn’t use them!

My Recommendation

I am fortunate to have had the opportunity to review the entire RAD line, and I’m kicking myself for not using the RAD Block and Rounds sooner. The only issue I had with any of these is that when I took the Roller or Rounds with me to the gym, I had to find a place to put them down as I continued my training so they wouldn’t roll away.

If you like what you’re hearing, also see my reviews of the Muscle Flushing Kit and the RAD Roller. Follow RAD on Twitter, Facebookand Google+ for self-myofascial release techniques and product news!

The RAD Point Release Kit is available for $69.99 at RADroller.com.

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The post Find Relief With the RAD Point Release Kit appeared first on Breaking Muscle.

Canadians, guess what? We finally have a gi company in our own country! No duties, no delay at customs, prices in our own currency! Please allow me to introduce BCKimonos, a new gi company based in British Columbia, Canada, and founded by BJJ black belt Brett Cooper.

BCKimonos initially produced a line of men’s gis but has recently introduced the CompW Black Limited Edition gi. I was sent size A00 for review and I have to tell you, I would never have guessed this gi was their first kick at the can. I was also sent a long-sleeved rashguard to review and was just as impressed with that. Canada, we have a winner.

Gi Features

• Tailored competition cut
• Pink contrast stitching and edge detail
• 450GSM pearl weave top
• Ripstop covered collar and trim
• Tapered sleeve and pant cuffs
• 10oz ripstop pants
• Reinforced knees
• Four rows of stitching reinforcements on the pant cuffs
• Staggered waist line
• Rope drawstring

Rashguard Features

• 80% polyester, 20% spandex
• Long sleeves and torso
• Sublimated graphics

The Gi

For those of you who hate pink, we know. You don’t have to tell us again. But I love the pink contrast stitching and accents on this gi, and I think the combination looks sharp. I also enjoy the retro look of the BCKimonos logo.

One thing I noticed about this gi compared to some others is that it remained a dark black even after two months of wash and wear, and the pink contrast was still vibrant. Shrinkage was minimal even after the dryer, as you can see in my measurements.

I’ve worn this gi constantly since I received it. It’s comfortable to roll in and I love the fit. The product description says, “Tailored competition fit,” and that’s exactly the cut. The attention to detail in the design of this gi is apparent. We know if our sleeve and pant cuffs are too wide, they can be easily gripped by our opponents. These features have been tapered to make them more difficult to grab.

“The product description says, ‘Tailored competition fit,’ and that’s exactly the cut. The attention to detail in the design of this gi is apparent.”

The pants are slimmer than most of the pants that come with women’s gis. They’re an athletic cut, similar to the Tatami pants, with a staggered waist band. So what’s good about a staggered waistband? Well, if the back is higher than the front, then if they slip a little, no one will see your underpants. Genius! BCKimonos is protecting our modesty.

Unfortunately, the drawstring is the stretchy rope type that I find frequently comes undone. I found myself retying on several occasions during rolls. I much prefer the ripstop ties. Other than the drawstring, though, I have nothing to complain about. The pants are a bit long for me, but that works out well for those people who are taller than 5’0.

To suit all athletes, BCKimonos offers regular, thin and big options for the most common sizes. Please visit my blog for more pictures and measurements.

The Rashguard

The BCKimonos long-sleeved rashguard has quickly become one of my favorites. I love the simple logos on front, back, and sleeves, and I also love the cut. It’s slim-fitting and longer than most so it never rides up to show my stomach. Because it’s black and the design is relatively simple, it is a great match for any pair of spats or shorts.

“The BCKimonos long-sleeved rashguard has quickly become one of my favorites. I love the simple logos on front, back, and sleeves, and I also love the cut.”

The rashguard has been comfortable during rolls, though I don’t wear it under the gi. I find long sleeves are too hot, so I only wear the rashguard for no-gi training. The sleeves on this rashguard are extra long as well, so for those of you with long arms, it’s a great choice. The rashguards will be available for sale in a couple of weeks, at $49.00 for short-sleeved and $55.00 for long-sleeved.

Shipping

For orders over $75.00, shipping is free in Canada and $10.00 to the United States. It took about a week for my package to arrive in Nova Scotia from British Columbia. At the moment, the United States dollar is about 25 cents more valuable than the Canadian dollar, so it’s a great time to buy from Canadian companies. Follow BC Kimonos on Facebook, Twitter, and Instagram.

The BCKimonos CompW limited edition gi is available for $149.99 CAD on BCKimonos.ca.

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The post The BCKimonos Women’s BJJ Line: Tailored Fit, High Quality appeared first on Breaking Muscle.

In my Brazilian jiu jitsu training, I have spent a lot of time trying to pass half guard. One day, my teammate brown belt Chris White asked if I had ever thought about trying to submit from top half, rather than just trying to pass. That way, he said, the person on the bottom would be kept guessing. His attention would be split between trying to prevent a pass and defending attacks.

Eddie Bravo’s first 10th Planet black belt, Denny Prokopos, explains in the video below that he experienced the same transition in strategy at the purple belt level and demonstrates the guillotine from top half. In addition, he provides insight to his top half game:

I have a lot of experience in passing top half, so I will share the techniques that have worked well for me, as well as ones I am working on.

Following that, I will share submission strategies I learned from my teammates and from chatting with BJJ Scout on #Jack, as well as others I have picked up while doing research for this article.

Passing Half Guard

A lot of half guard passes start with flattening your opponent. Xande Ribeiro shows us how to do that in this video:

My version of the second pass in Trumpet Dan’s video below works often for me, as well, depending on who I’m rolling with.

But I’ve often been swept during my attempts at this pass, probably because I wasn’t posting and I didn’t have the gi wrapped under the shoulder.

What has helped to prevent sweeping recently is something Jonathan Satava showed my teammates at a seminar – sprawling the legs out and walking your opponent’s knees up toward his side.

What I like about this next video with Jason Scully is that he makes sure you understand where your head should be when passing.

Pushing your opponent’s head with your own head makes a big difference. In addition, Scully tripods rather than sprawling his legs out, which has also worked for me a lot.

Finally, the trick my instructor, black belt Kevin Taylor, plays on me every time we roll is the shoulder roll to back take from top half.

Be sure to pay attention to the details regarding trapping your opponent’s legs in the roll and then grabbing the arm.

Otherwise, if you try to roll, your opponent can simply pull his legs away and scramble, or if you don’t grab the arm or neck once you’ve rolled, he can end up in top half.

Passing Studies

Marcelo Garcia, Rodolfo Vieira, and Leandro Lo pass so beautifully that studies have been done on their technique.

Watching athletes in action can be a great way to learn small details that can dramatically improve your technical skills.

Preventing Sweeps

One of the problems I face a lot is deep half and the waiter sweep.

Until writing this article, I didn’t have much insight as to how to defend the sweep, but in searching YouTube, I found a cool pass from the Mendes brothers. Will it work? Time will tell!

One of my training partners has suggested to me, “When you can’t move forward, try moving backward.”

And that’s what Kurt Osiander does in this deep half guard defense. He moves backward to kill the underhook, pulls the arm out, and uses it to giftwrap and take the back.

If you’re having issues with getting that arm to giftwrap, Caio Terra offers an alternative.

In this next video, my teammate Renzo Gracie black belt Josh Wincey demonstrates how to crush your opponent’s waiter sweep to get an armlock or, alternatively, the triangle.

Wincey is facing Andre Galvo black belt Andris Brunovskis at Submission Series Pro in June. Andris is known for his colorful submissions, as well, so it should be an exciting match.

Submission Chain

For those of you who love BJJ Scout’s breakdowns, you will be happy to know that you can chat with him online regarding all things jiu jitsu. Or Judo. He seems to know everything.

I asked him about submissions in top half and he directed me to his Japanese necktie video with Geo and Richie Martinez.

In it, he points out how the Japanese necktie is a logical submission attempt between the d’Arce and guillotine from top half.

BJJ Scout emphasized that the grip you use in the guillotine is very important. He recommended a monkey grip at the wrist above the fist. He also shared the video below to demonstrate what he feels is a key detail:

What wasn’t mentioned in the Japanese necktie study was the anaconda, but BJJ Scout suggested adding this submission to the series, as well.

Other Tricks

I found a few other cool techniques during my research, including a slick Kimura from top half to back take:

And Leandro Lo stays offensive in top half by using the face crank and active posting:

In Conclusion

We’ve seen a lot of different options from top half, too many to remember all at once.

What this article has done for me is allow me to close all of the tabs I had up on my browser and organize everything I have been working on from top half. So, maybe it can serve as a study guide for you, as well.

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The post A Work in Progress: Options From Top Half Guard appeared first on Breaking Muscle.

If you’ve ever tried to eat a protein bar, you know that they can be hard to swallow. Dry, chewy, awful tasting, and I’ve seen bars that cost over five dollars. Ridiculous!

Quest Nutrition has changed the game. Delicious and affordable, their products leave you feeling satisfied.

My Experience

In 2010, a group of wellness enthusiasts on a quest gathered in a kitchen. Their goal was to produce a protein bar that people actually wanted to eat, but was free of sugar and other junk fillers. A bar so delicious, it felt like a cheat meal.

When the company was founded, they started with two flavors: Vanilla Almond Crunch and Peanut Butter Supreme. Now, Quest offers seventeen different flavors. For this review, I was sent a 12-Flavor Sample Pack.

“What I like about this company is that throughout the development of their products, they refuse to compromise.”

I’m not a huge fan of eating protein bars, so it took me about a year to get through a box of twelve. I kept notes as I ate each one. The qualities consistent with each bar were the texture (chewy and grainy, with kind of a brownie texture) and how filling they were. I could rarely eat a whole bar, but I’m about 105lb and I generally halve a lot of my supplements, so it didn’t surprise me.

I can’t honestly say that eating these bars felt like a cheat. When I ate them, I knew I was eating a protein bar, and in some cases didn’t really enjoy them. However, there were some exceptions. In my tasting notes, I stated the following:

• “The Cookies & Cream bar tastes like an Oreo blizzard. It appears to have chunks of cookies.”
• “The Lemon Cream Pie bar has a nice, light lemon flavor. Chewy texture, a little gritty. My favorite so far.”
• “Vanilla Almond Crunch is delicious. It tastes like that green pistachio ice cream. It’s not as chewy or gritty as the other bars. There are pieces of almond in it. I ate the whole thing at once.”
• “Chocolate Chip Cookie Dough is delicious, but still obviously a protein bar. It’s not gritty and the chocolate chips appear to be real. One of my favorites.”
• “White Chocolate Raspberry seems to have real raspberry seeds. It is delicious, one of my favorites. The raspberry flavor is mild and there are chunks of what appears to be white chocolate.”

The remaining bars were okay, but I probably wouldn’t buy them in the future if the flavors above were available. Compared to what some of the other companies are offering, though, even an okay Quest bar is preferable.

Quality of Ingredients

In my notes, I commented that some bars had products that “appeared to be” cookies or chocolate chips or white chocolate. It turns out that Quest Nutrition’s commitment to using high quality, cutting-edge ingredients is so strong, they’ve manufactured those, too:

We even manufacture the inclusions that we put in our bars. The chocolate crumbles in Cookies and Cream and the white chocolate chunks in the White Chocolate Raspberry… we make those from scratch. It’s the only way to get the perfect taste and nutritional profile you come to expect from Quest.

What I like about this company is that throughout the development of their products, they refuse to compromise. The “About” section of their website explains:

Every consultant and industry expert recommends we change our formulation, cut some corners or add some sugar. We know what’s down that road: compromise. A failure to uphold our stated mission. This wasn’t just about starting a business. It was about revolutionizing the way people eat. Everyone else is adding sugar and junk. For us, it’s personal. We have friends and family struggling with obesity and diabetes in desperate need of an alternative to what’s available. So we forge ahead. We fly to different production labs to meet with engineers that promise a solution. Time-and-time again Quest Bars proves too much for any pre-made equipment.

Quest bars became so popular, customers developed a community, sharing their experience, and even baking with the bars as an ingredient. It turns out some of my favorite bars can be turned into other delicious treats, as explained on the company website:

“Customers and fans are baking with Quest Bars. Quest-inspired recipes pour in from kitchens around the country. And we’re not talking about one or two. It’s hundreds.

Suddenly it’s not us huddled around the kitchen island trying to invent something new, it’s our community. To them, it’s not only a protein bar. It’s an ingredient. They use our bars to bake cookies, cake, and crepes. We pick a few out and give them a try. Our reaction: “Whoa! This is delicious!”

The company owners loved readers’ recipes so much, they developed a series of cooking videos, with host Cassey Ho. The video series is called Cooking Clean with Quest, and there’s also an online Cheat Clean Cookbook. Be sure to check them out if you want to experiment with clean eating in the kitchen.

Beyond Protein Bars

Over the past couple of years, Quest Nutrition has been expanding beyond the protein bar market to offer protein powder, protein chips, peanut butter cups, and guilt-free pasta. I was also sent the spaghetti, spinach fettuccini, and peanut butter cups. I don’t eat a lot of pasta so unfortunately the fettuccini expired before I could use it, but I took notes on the spaghetti and the peanut butter cups.

• “I had the Quest Spaghetti with meat sauce I made at home. It seems to retain a bit more water than regular pasta, so I should have let drain a bit longer than normal. It doesn’t have a distinct taste, it just tastes like the sauce. Not as filling as regular pasta but still good. Easy to eat, faster to prepare than other pasta.”
• “The Quest Cravings Peanut Butter Cups are similar to Reese’s only not as creamy. It’s a lot drier and it takes a while to eat just one. I found it stuck to my teeth and the roof of my mouth. I had to use my finger to scrape it off after licking like a dog for some time. I couldn’t eat two, one was filling enough.”

Quest Nutrition products are available for $2.39 and up at QuestNutrition.com.

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The post The Quest for a Better Protein Bar appeared first on Breaking Muscle.

To mark the occasion, I asked them what impact BJJ has had on their lives this past year. I was so inspired hearing the stories of my male teammates in my article, The Life Changing Benefits of Brazilian Jiu Jitsu, I wanted to see if the women had the same experience.

That’s me, getting choked, along with some of my students.

Self Confidence

Kelly Pittman began the women’s program in November 2013. I don’t think she said a word for the first couple of months, but she has since emerged from her shell and is a dedicated member of our team. Regarding her experience in training with us, she said:

I joined BJJ for exercise and to learn something new. I didn’t know that I would love it so much. It has given me a lot of confidence. I have never had anyone in my life ever use the word “assertive” to describe me until recently in class.

Pittman didn’t join for social reasons, but we have all now been to her house on several occasions for epic holiday parties. “I have met some wonderful people who I otherwise may have never crossed paths with. I didn’t expect to meet new friends when I joined.” This year, Kelly plans to compete in her first tournament and she has been coming to our co-ed open mat as well. Last month, Kelly earned her first stripe.

Expanding Your Comfort Zone

Like Kelly, Sarah Kolybaba was also shy at first. Before her first class, she sat outside in her car for fifteen minutes, trying to get the courage to come in. Times have changed, according to Sarah:

As I approach my one-year anniversary of first walking into Titans, I’m amazed by the changes jiu jitsu has brought to my life. I’m so thankful I was able to push past my anxiety and stick with something that was once so far out of my comfort zone, but has now become such a key part of my everyday … from training multiple nights a week to recognizing how crappy the fight scenes are on television shows.

Though I’m not at all religious in any other aspect, I think it’s fair to say jiu jitsu has become my religion. I train as often as possible simply because I want to and find it difficult to stay away. Jiu jitsu is both humbling and empowering. It has made me physically fitter and more comfortable in my mind and body than I’ve ever been. I’ve become far more keen, swift, and confident. Best of all, I’ve made solid friendships built on the equal parts trust and humor that come with practicing this art.

Sarah has changed a lot since beginning BJJ, but she still hates Thug Life. For her first stripe, I had to go for Hug Life. Check out her promotion in the video below:

Living the BJJ Lifestyle

I met Colleen Blake at a local MMA event, where one of our fighters had just won his fight via arm triangle. A mutual friend introduced us, telling Colleen she could learn how to choke someone like that in my class. I’m not sure whether she had ever choked anyone before, but now she can choke people in a variety of different ways.

Colleen’s choke repertoire isn’t the only thing that changed. She explained to me:

I love the art. I talk about it at work and with my friends, I move my schedule around it, I get my ass off the couch well into the evening to get out for class (no small feat), I have started going to the gym because I want to be a better jiu jiteiro. I guess, in short, I’ve started living the BJJ lifestyle.

Although Colleen has gotten in better shape since starting BJJ, she pushes herself to get into even better shape off the mats. What keeps her motivated? Her teammates:

I’ve met a great group of people, especially our women’s class. When I’m feeling tired or discouraged and consider giving up BJJ, one of the things that always pulls me back is those women and the sense of community in our group. It’s brought some much needed discipline into my life. I’m more confident about my ability to protect myself if I need to.”

Colleen’s hard work has paid off and she recently earned her first stripe:

The Swagger Factor

I remember the day in May when Sarah Murphy sent me a message on Facebook to say she was interesting in trying BJJ. I knew Sarah from working at a local drug store years ago. Since those days, Sarah got married and started a family, and the pregnancy affected her body in ways she didn’t expect. She explained how things were for her and how training BJJ has helped:

After I had my son, my core was so weak it was basically crumbling under the weight of my upper body. I had chronic lower back pain for months. I’m the strongest I’ve ever been now, and haven’t had any pain since I started training. My energy levels, cardio and flexibility have all improved and my balance has improved ten-fold, which surprisingly comes in quite handy.

Releasing pent-up energy has also improved Murphy’s relationships. She said, “The time to myself, doing something I enjoy genuinely makes me a happier person, which makes me not a surly asshole. You can imagine the benefits that has on my marriage.” Jiu jitsu has also increased her swagger:

Jiu jitsu makes you cool. Whether anyone else believes that doesn’t matter. You feel confident, and a little bad-ass when you get a chance to tell someone you train in jiu jitsu. And let’s face it, perception is reality. So if I think I’m cool, thank I am cool. Plus, my son is going to grow up thinking his mother is a ninja.

I’ll tell you a secret: Murphy has always been cool. But now she is a one-stripe player for real.

We’re All In It Together

Starting a women’s program at Titans was hard and discouraging work at first. There were months of no one showing up to train. But the effort has definitely been worth it. Not only do I now have a variety of female training partners, but I have also made some wonderful and inspiring new friends. Sarah Murphy said it best:

The friendships you make are some of the best kinds. The two most important qualities in a successful relationship are trust and respect, both of which are demanded in this sport. It’s a recipe for awesome bonds.

Introducing these amazing women to jiu jitsu has strengthened my enthusiasm for this martial art, and now we are all in it together with the rest of the Titans team, trying to solve the endless puzzle of jiu jitsu.

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• What’s New on Breaking Muscle Today

The post My Women Only BJJ Class Experiment – One Year Later appeared first on Breaking Muscle.

All day I dream about…submissions! Wow! Does Adidas have the best brand name ever for BJJ or what? This sporting goods giant has plunged into the combat sports market with a number of new gi models.

The Adidas Response Gi

My teammate, Renzo Gracie blue belt and MMA fighter Akitoshi Horiba, and I each received the Adidas Response gi to review. The Response ripstop gi is their most economical option at $100.00 for the white adult sizes. Adidas has also introduced the Quest, Contest, and Champion kimonos for those who prefer the more substantial BJJ gi weaves.

Clark Gracie is also all in for Adidas. Check him out training in the Adidas Quest kimono in the video below.

Features

• Ultra lightweight, 100% ripstop cotton
• Pre-shrunk, reducing by 97% the shrinkage of the gi
• Synthetic heat-resistant lapel insert, a single piece of vulcanized rubber
• Triple-reinforced stitching across all stress points
• High stitch count embroidered Adidas logo on shoulder and pant leg
• 8oz ripstop pants
• Double-reinforced knee padding, triple stitched
• Available in adult and kids sizes
• Quick-dry and fully breathable
• Comes with a free Adidas satin carry bag

Style

The Adidas Response gi has a minimalist design that will suit any taste. The logo on the shoulder has a bit of an odd placement, but the embroidery is flawless. I liked the white contrast stitching design on the knees. It isn’t flashy, but it added a little pop to the pants. A second Adidas logo is located on the front lower shin.

High stitch count embroidery on shoulder and pant leg

Fit

The children’s size M3 fit me well lengthwise. The jacket and pants were an ideal length, but the sleeves did come up a little short when I stretched out my arms. I also found the jacket was a bit wider than most, yet the pant waist was more narrow. This cut would allow people with larger torsos to wear the gi more comfortably. Since the material is so light, the extra room did not feel excessive.

“I found this gi comfortable to roll in and I love wearing it. It is definitely the lightest gi I own, yet the ripstop material is very durable.”

Please note that I am 5’0 and probably 110lb right now and am wearing size M3. The size chart for this gi indicates that I should actually be wearing a size M4. So if you generally purchase gis and shrink to fit, you can’t do that with Adidas gis.

Akitoshi is 5’7 and 162lb and he found it fit well, also. He is near the top of the size chart for size A2, which tops out at 5’8. He machine-washed and dried the gi but did not notice any shrinkage at all. I noticed a small amount of shrinkage in my gi with the same washing method, but nothing significant, as you can see in the measurements.

Performance

I found this gi comfortable to roll in and I love wearing it. It is definitely the lightest gi I own, yet the ripstop material is very durable. Akitoshi was a fan of the Response gi’s lightness as well. He said, “I really like this lightweight, thin cloth. It’s winter now, but in the summer time it will be really comfortable to wear this gi.” However, the fabric is so thin, Akitoshi said sometimes he felt bad about wearing it while training. “It’s very slippery. I know most people might not care, but sometimes I felt bad when I could break their grip so easily.”

The Response gi didn’t give me as much of an advantage as it did Akitoshi. In fact, today I was armbarred, kimura’d, almost collar choked by someone in my half guard, and dominated in a number of other ways. Lately the guys have been enjoying wrapping my arms up in my gi, and I feel this gi is possibly a nicer rope for them to choke me with.

“I love the Response gi and it will be my first choice to take with me on the road because it is so light.“

Regardless, I guess it’s not the gi’s fault. The collar is sturdy and thick in contrast to the thin fabric and is comparable to the collars on your typical 450-550gsm weight gi. I found after drying my gi in the dryer regularly, the collar developed a bit of a wave, but it’s not so excessive as to be noticeable once the gi is tied with the belt.

My Recommendation

If you’re looking for a new gi, the new Adidas line has several attractive, high-quality options. I love the Response gi and it will be my first choice to take with me on the road because it is so light. Akitoshi told me when he took his bike to the gym, he would generally choose the Response gi because it was so light to carry in his backpack.

I’ve heard rumors that a new women’s gi is in development, and I can’t wait to see what Adidas comes out with next. Follow Adidas Combat Sports on Facebook, Twitter, and Instagram to stay informed of their latest developments.

The Adidas Response Kimono is available for $100.00-$115.00 at ACSgear.com.

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The post The New Combat Sports Line From Adidas: So Far, So Good appeared first on Breaking Muscle.

I didn’t injure my shoulder at jiu jitsu, I injured it driving my car. Doctors are saying now that sitting at a desk all day is the new smoking because of the harm it causes the body, but I drive a lot for work as well. The pain started in my left trap and eventually migrated to my rotator cuff. It got to the point where it hurt to lift my gear bag for BJJ and I couldn’t roll at all.

I saw a physiotherapist and was diagnosed with supraspinatus tendonitis and given exercises to do. I also went to my sports injury doctor to see if I could get a brace to help me get back to training. In addition to having me fitted by a bracing specialist for the Bauerfeind OmoTrain, Dr. Johnston gave me a series of local anestheticshots in the shoulder to see if it would relieve the pain.

The combination of the brace, the shots, and my physiotherapy helped me to get back on the mats and heal my rotator cuff injury within a couple of months. I also used a transdermal medication for pain consisting of diclofenac, cyclobenzaprine, and Lipoderm.

During my injury, I did face pulls and seated rows at the gym twice a week to help improve my posture. My shoulders are often forward while I sit and drive, so I wanted to counter that. I’m not sure if it helped but my rotator cuff is back to about 95%. I also do shoulder circles as a warm up every time I train now.

Features

• Bauerfeind proprietary knit sleeve
• Removable silicone massage pad (Delta pad)
• Graduated compression at the edges
• Strap support system

Quality and Function

All of the Bauerfeind products I’ve tried are excellent quality. The fabric is exclusive to Bauerfeind and developed for support during injury. Elasticity does not change over time and both the fabric and the straps washed well during the four to six weeks I wore it regularly. I was traveling a lot for work at the time, and when I hand-washed the brace and Delta pad after class and hung it in front of the window at the hotel, the heat of the sun was enough to dry it in time for training the next evening. I had a similar experience with the Bauerfeind GenuTrain I used when I had a knee injury a couple of years ago.

The product description on the OmoTrain product page explains the function it was designed to perform:

In conservative treatment for the shoulder, secure guidance of the injured joint and carefully controlled mobilization are often key factors for successful healing. It is therefore also important to relieve pain in order to encourage mobility. With its compression knit and the tensile effect exerted by its special strap system, the OmoTrain centers the shoulder joint and protects it against painful circular movements.

However, it also provides support for other movements, such as the lateral lifting of the arm, in order to strengthen the musculature. The full pain-relieving effect of the support is produced during movement. During movement, the compression knit exerts a beneficial intermittent compression massage that activates the metabolism and helps to reduce swelling more quickly. The Delta pad increases this massage effect, thanks to its nubs and its joint-cavity ridge that have a targeted effect on specific pain spots. When necessary, the Delta pad can be attached into the support and positioned as required.

Fit and Comfort

The local sports injury clinic, Arthritis & Injury Care, ordered two braces to make sure I got the best fit. The bracing specialist took measurements, and since I was on the cusp of size one and two, we tried both. My bicep is ten inches, or 25cm, in circumference. Size one (22-24cm) was too tight on the arm but fit across the shoulders. Size two (24-26cm) fit better on the arm, but was baggy across the shoulders. I chose to go with size one because I felt it was more important for the shoulder straps to fit properly.

When I spoke to the Bauerfeind Canada representative, he told me the brace was designed for people who are not muscular. Since my arms are bigger than the average person with my frame, I found the sleeve very tight. When I put it on, I felt my circulation was slightly constricted right away, with slight tingling in my hand.

During rolling, the arm wearing the brace got tired a lot faster than the other, especially when I was doing a lot of grip work. If I hadn’t been wearing the brace, though, I wouldn’t have been able to roll at all at my own club. I could roll at another club with some of the smaller females with my arm tucked into my belt, but I have a hard time with the monsters at Titans on a good day so I limited myself to technique and teaching the women’s class.

Based on my experience, I believe the brace is effective for mild tears in the rotator cuff. Before I got the brace, once my shoulder felt better, I would train and hurt it again. After I got the OmoTrain and my shoulder felt a bit better, it would hurt a little during sessions, but I could still train. Once the shoulder was at about 75%, I still wore the brace regularly during rolling. If I forgot it, I noticed a significant difference in pain level after class.

Customer Service

I bought the OmoTrain from Arthritis & Injury Care in Halifax, Nova Scotia. The brace is available on Amazon and other online stores. My brace was covered by my medical insurance plan and delivered to Arthritis & Injury Care for pick up within a week.

You can follow Bauerfeind on Facebook and Twitter. Bauerfeind has an extensive line of supports so if you have an injury, they probably have something there for you. The MalleoTrain S Open Heel, ManuTrain, GenuTrain S Pro will be reviewed on Breaking Muscle as well.

The Bauerfeind OmoTrain Shoulder Support is available for $125.91 and up at Amazon.com.

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