3rd at the worlds, but the only mother on the podium out of all the black belts
This past weekend was the biggest weekend of Jiu Jitsu because it was the weekend of the World Championships. So many athletes prepare for this big to make their mark in the World of BJJ.
So many amazing women have crossed my path in the past few years and a lot of them competed. I know that for a lot of these ladies they are juggling full time jobs and families and yet they are still making their mark on the tournament scene. This is just a testament to how incredible so many women are who have a life full of responsibilities and commitments, but they make the time for themselves and their passions also.
I was the only mother on the podium in the women's black belt division at the Worlds in 2014. Ladies, with support and lots of dedication our dreams as mothers, career women and world class athletes can be achieved. This just shows how strong and capable we really are.
Push ups on your knees is a good place to start without straining your back.
Lately I have been working on a series of articles for various health and fitness magazines about training after having a baby or trying to get back into peak performance shape after having a serious injury.
The first article I wrote about the importance of strengthening the core and the chest for framing. Ladies, it is very important that your core is strong before you progress to doing push ups on your feet. If you can perform 20 push ups on your knees with a straight back (no banana back) then you are ready to progress to push ups on your feet. But if your back is sagging, stick to push ups on your knees, aim to get your chest almost to the floor to get your core strong, otherwise you might straight your lower back. Baby steps.
Check out my article in Gracie Mag that came out yesterday about correcting the posture and aligning the shoulders. If you are a martial artist you may be susceptible to having rounded shoulders because of the posture you constantly have to maintain to protect yourself. For those who have a desk job and sit on a computer all day, this problem is further compounded since most people sit with poor posture with their spine rounded their shoulders slouched forward. Over time this posture tightens and shortens the chest muscles and the front deltoids and stretches and weakens the upper back muscles such as the lats, rhomboids and the rotator cuff muscles that stabilize the shoulder. Due to incorrect alignment this posture can make you more susceptible to injuries such as impingement syndrome, tendonitis and rotator cuff injuries which can result in chronic pain and limited mobility. Having any of these conditions puts more stress on the bicep tendons and front deltoids, making you more susceptible to bicep tendon tears and labrum tears because the front deltoids and the chest are engaged during 'pulling' work instead of just the back muscles.
Here are a few photos that demonstrate opening up the chest and pulling back the shoulder to minimize injury.
The stick behind your shoulders will open up your chest and pull back your shoulders.
Raising the knees will loosen up the lower back also.
My in depth article lists all the main reasons why performing resistance training is A MUST for all women.
On Target Publications is a resource for fitness and health professionals to keep up to date with the latest knowledge and to stay informed. The books, audios and articles that the authors publish are all written by professionals in the industry and backed up with science and years of experience. I am honoured to be writing for these guys and my focus is on women's health and fitness.
This article discussed the myriad of benefits of resistance training for women - from increased bone density to reduced stress. This article is about all the other health benefits that aren't related to apperances. Unfortunately in this day and age people work out so they can look better, but there are so many other reasons why we should all be performing resistance training that keep us healthy and happy. So for all the trainers out there who have a client who is on the fence about lifting those bigger dumbbells for fear of getting too bulky, have her read this and I guarantee it will change her mind.
Having muscle on your frame doesn mean you are masculine. It means you are fit, healthy and strong which is all about feminine strength.
Another group of fabulous ladies all here to share the love of BJJ
The Worlds, Lifestyle camp is underway and everyone has finally arrived. Once again I am blessed enough to have the opportunity to meet another fantastic group of ladies all here to learn and connect and have a good time.
BBQ Chicken with Mexican style salad
Last night we enjoyed the warm weather and ate dinner outside on the patio. We enjoyed BBQ chicken and a Mexican style salad. Stay tuned for the recipe!
Carry a water bottle with you everywhere you go to ensure you are rehydrating after a hard training session.
As athletes we need more water than the average person. During a hard training session we may lose up to half a gallon or 3 liters of water. To replace that much fluid actually takes a conscious effort and this can be tough if we have hectic schedules where we are on the run all the time and it is easy to forget. Remember that by the time we feel thirst, we are already dehydrated and our body is not performing as optimally as is could be.
Many of you ask me about ways to prevent soreness of the joints in the fingers. Joint pain in the knees and hips is very common in athletes also. If you are experiencing sore joints it could be due to dehydration. The cartilage in your body is composed mainly of water. Cartilage surfaces glide over one another and can become worn over time. Water is needed to transport the nutrients required for maintenance and repair, whereby new cartilage is produced to replace the damaged cartilage cells. Dehydration may increase the abrasive damage and slow down the repair, resulting in joint pain. So something as simple as having a few extra glasses a day could greatly diminish your joint pain and increase your mobility.
Drinking more water could be the very simple solution to sore joints and other aches and pains.
In order to feel, look and be the best you can be involves a number of factors and not just one thing.
I have been travelling a lot lately and have not been able to carry out my usual routine. I realised that to look, feel and be your best many different factors come into play. It is not just about eating clean or squeezing in a workout, it is about creating a lifestyle that allows all your body and mind to thrive. Sleep, diet, exercise and time out to de-stress such a meditation session are all equally as important. Just one element such as eating clean is not going to make you healthy if you are stressed all the time or if you don't have time to exercise. as Having a lifestyle that enables you to achieve all the elements creates a healthy mind and body and allows you to feel, look and be the best that you can be.
This salad is perfect for warm Spring or Summer evenings and can easily be paired with chicken or salmon.
For those of us in the Northern Hemisphere, spring is officially here. Things are warming up and we get to enjoy delicious summer fruits and lighter meals again. Here is a recipe that incorporates my favorite summer fruit – mangoes – in a light, refreshing, and healthy salsa. This fruity salad is ideal for a warm spring or summer lunch and also works as a dinner when paired with grilled chicken or a piece of pan-seared salmon.
