Deborah's Brazilian Jiu Jitsu & Arnis-Eskrima Training

For Ladies in the Half Century

noreply@blogger.com (Deborah Clem) — Tue, 27 Aug 2024 00:48:00 +0000

Gentlemen- this post will be lady centric, as I'll be discussing menopause.

Ladies. Just. Say. No.

Say no to feeling tired.

Say no to crappy sleep.

Say no to mood swings.

Say no to "unexplained" and/or unwanted weight gain.

Or, not. If you are entering your second half century and are experiencing all this, and "have accepted" it as part of the journey, then more power to you. This post may not apply to you.

But if you are like me, and upon turning 51, your body went askew, for about 2 years, consider these things...when you were a teenager, there was most likely an adult in the room to explain the process. Maybe it was your mother, a health class teacher, a school nurse, a trusted adult. Chances are you were given equipment, clothing, and products to navigate the onset of a period and herky-jerky growth spurts.

Adulthood life changes? The medical advice seems to stop at "well that's the way it is..." The changes in hormones are every bit as drastic at 50 as they are at 15, but somehow the overall advice and planning falls flat. A acquaintance from high school was dealing with unstoppable Niagra Falls-like periods when she reached 50, to the tune of a few ER visits, only to be told (wait for it...) "well, you are not passing out, that's the way it is..." She had to basically go to her Gynecologist, without an appointment and stubbornly refuse to leave until she obtained actual treatment and sound advice.

About 1 1/2 years ago I really started taking matters into my own hands and making the hard changes. The women in my family live into their 90's, so weight gain, tiredness, and crappy sleep for the next 40-50 years were things I was not willing to "just accept." I mean seriously, hell no.

Here is what I do:

Lift weights. Lift all the weights. Lift all the heavy iron you can get your hands on. I'm not talking about cutesy 2-3 pounds. I mean get down to business, and do Bench Press, Squats, and Deadlifts. Invest some funds in your long term health and have an experienced trainer show you the correct techniques. If (like me) you have been doing a lot of cardio for several years, you will need to change things up. The cardio is well and good, but you need to build that muscle.

Cut Alcohol and Sugar. I used to drink wine with dinner 1-2 times per week, and I was pretty laid back with sneaky snacks on a regular basis. I could have kept my weekly wine with dinner, and cookies, but doggone it, I also want to train jiu jitsu, stick fighting, and jump rope, and I want to train well. Cutting the excess alcohol and sugar came pretty easy when I started feeling better all the time.

Get your sleep in order. This will take on different forms for different people, and it's one thing I only recently managed well. Earlier this year, my sleep patterns went waaayyyy off track. 2-3 hours of sleep per night off-track. I tried every sound app, breathing app, sleep mask, chamomile tea, relaxation techniques, cutting screen time at night, all of it. The one that I have success with is supplements. I started with 5mg of melatonin, and that helped improve my sleep a little but, but I have moved on to the Momentous Brand "Sleep Stack." I know supplements are controversial, so I'm not going to get into the weeds on them here. This is what is working for me.

Whip your fuel into shape. Stop "dieting." Start eating good food. Good fuel. Lean proteins, vegetables, good, delicious fats, quality carbohydrates. The combination of lifting weights and eating for fuel/recovery is a mental game changer.

Say No and Be Proactive. Just say no to your second half century being crappy. Do your own research and be stubborn. If you are in a place like I was a few years ago, and you want to feel better, you will need to DECIDE you WILL feel better and then make the changes to accomplish that. Whatever challenge you are facing, look it dead in the eye and move forward. I can't stress this enough. Do not take the negative parts of being over 50 lying down. Stand up, decide what you need, decide what you want to be doing in 10 years, pop the clutch and get after it.

Hard, honest words about Pull-Ups. And this week's work.

noreply@blogger.com (Deborah Clem) — Mon, 05 Aug 2024 07:01:00 +0000

Let's talk about pull-ups.

I have written about them before, several years ago when I was preparing for SWAT tryouts at work. I fell short in the Obstacle Course, but you know where I succeeded that day? Pull-ups. You know where I started when I began training for the tryout?

From.

ZERO.

I couldn't even do one pull-up. I'd heard and believed all the malarkey over the years. "Women have trouble with pull-ups...I can't do pull-ups..." The thing is, if you take stock in those words, they become a false reality. That false reality then becomes a wall, but a silly wall, a weak wall. A wall made of Hollywood movie glass.

I decided I was going to do pull-ups. The wall came down, as they do in Hollywood movies; it crumbled into a million pieces that were not harmless, they required a light broom and a light sweep into a trash can.

Then came the lies. "Do lat pull-downs...do band work....do tricep work...do that weird pull-up assist machine at the gym...do (insert exercise here) to work on your pull-ups...."

Maybe "lies" is too harsh of a word, of course all those exercises help to improve your overall pull-up game, but you know what the magic bullet is? The secret sauce? The THING you need to do, and do over and over, to do your first pull-up?

You need to do pull-ups.

There are several programs out there, the Armstrong Pull-up Program (which I used before and had great success) and Recon Ron, to name a couple. These are great programs if you can already do a at least a couple or a few. But what if you are starting from zero?

1. Get a bar.

I started with a humble but serviceable doorframe bar. If you don't trust your doorframe, and you belong to a gym, use the bar at your gym. If you don't belong to a gym, find a bar at a local park with gym equipment. If you have a a bit of cash to throw at the project, get a basic rack bar. I'll include links at the end of this post.

2. Hang from the bar. Hands forward, roughly shoulder width apart.

3. Pull yourself up.

If you are starting from zero, like I did, you'll probably pull yourself up about 2 inches. Give yourself about 4-5 reps of pulling up.

4. The next day, repeat.

5. The next day, repeat.

If you doubt this method, then I challenge you to give it a try. Two weeks in, I bet you are halfway to your first pull-up, and possibly achieving your first pull-up.

Once you get into a groove of actually doing multiple pull-ups, then you can really shift into the high gear. Weighted. Super slow. Eccentric. Wide grip. Narrow grip. Chin-ups.

This is a subject I am passionate about because I am not the ideal physical build to just knock out pull-ups. I am Scotch-German-Mexican, and the Mexican half is (Proudly!) all in my hips and butt. If I can do pull-ups, then you can do them.

The hardest part is facing that bar each day. The progression is not a steady, upward, diagonal line. There will be the days you do 3, then only 2 the next day. The line of progression is staggered and brutally honest. The only way through this door is patience, consistency, and work.

https://www.amazon.com/Ally-Peaks-Thickened-Multi-Grip-Strength/dp/B08MY13HYC/ref=sr_1_5?crid=2PDUNPR6VAB2E&dib=eyJ2IjoiMSJ9.9zwhsOOqAIYNUUUogqQ4SANgXqIyh1pVajV688zTsYDMQtiFUyiiRzp22qLKejS5o1pNE7MiZFwzwE7goCXWYO6SJQsJLdbkPnQdy2ex-1hQcaVA2JV5CVN5OHQs_iE4EPMjdm6WvBSMeSsHhUaIPqFXEcaf-UYyWZyT0_VjKzG8UDf4s5Nqnj7Z6MmSSbm0-tB-pxuTv2ySqkKoInK4-yvxbvYAe2FyBlrOUYiLsSQEdeRdSCaoPU5Zr_KtT6XqC70CdXfn2qy-OHT2uXcZjO_XL9QtFcD__S119zGGj9g.5-IL9s_zGFuad6OHdmHtTQ9xSAwp87I66knp7_bjPKA&dib_tag=se&keywords=pull%2Bup%2Bbar%2Bfor%2Bdoorway&qid=1722834729&sprefix=pull%2Bup%2Bbar%2Caps%2C173&sr=8-5&th=1

https://www.amazon.com/Barbell-Power-Rack-Exercise-Stand/dp/B00HYQP72O/ref=sr_1_2?crid=2A2NGTSRI3GGN&dib=eyJ2IjoiMSJ9.lbaRSDhrZ0VG_Hg_KNTkVXuIwP9HaWLqlwwc1CJifNkZKbkT0cp1eDYFK2r9e7I9GrE-P1FPl5usfumUitQR5-VSLEew0L2_Uh9TpJ7n1OO9l4M_rGr-f63TV2KZYXQo1e4R5wWslWqqFO_6jESLs1MJLKDlNrkqRJmlBaEerw-09AMMz_roLkYr343WtKNsHw3q2K3SF6ETB4sbq1AWRA.G40dnB8oDbouRwLIasCDk2GQ05QTuzQjL3i8TXXclCw&dib_tag=se&keywords=cap%2Bindustries%2Bpull%2Bup%2Brack&qid=1722835191&sprefix=cap%2Bindustries%2Bpull%2Bup%2Brack%2Caps%2C216&sr=8-2&th=1

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Speaking of work, here is this week's:

Tuesday July 30

Brazilian Jiu Jitsu, Triangle set up and entry, and Guard pass via double under grip, using a heavy, lateral, forward pressure on your opponent.

Wednesday July 31

Ballet, the challenge this week was Tempe' lie', without the bar. Placement style tempe' lie' feels like I'm challenging the known laws of physics.

Arnis de Mano, footwork drills

Lifting-

Barbell squat- 5 sets

65 pounds-12 reps

80 pounds-12 reps

90 pounds-10 reps

95 pounds-8 reps

80 pounds-8 reps

Cleans-5 sets

55 pounds-8 reps

65 pounds-8 reps

75 pounds-4 reps, then 80 pounds-2 reps

80 pounds-4 reps, then 85 pounds-2 reps

75 pounds-8 reps

Clubbell swing and to order, with a deep squat, 5 sets for 1 minute each.

Thursday August 1

Brazilian Jiu Jitsu, armor from opponent attempting side control escape.

Saturday August 3

Dog training with Emilee Mahar.

Brazilian Jiu Jitsu private for Emilee (we do trade)

Ballet.

Arnis de Mano drill.

Lifting-

Deadlift-5 sets

70 pounds-12 reps

75 pounds-12 reps

90 pounds-12 reps

95 pounds-12 reps

105 pounds-12 reps

Dumbbell Shoulder Fly-5 sets (gawwwwwd these suck)

10 pounds-10 reps

15 pounds-8 reps

20 pounds-3 reps, then 15 pounds-5 reps

repeat

15 pounds-6 reps

Dumbbell Shoulder Press-5 sets

15 pounds-10 reps

20 pounds-8 reps

25 pounds-6 reps, with spot

20 pounds- 6 reps

20 pounds-6 reps

Dumbbell Bicep Curl-5 sets

15 pounds-10 reps

20 pounds-8 reps

25 pounds-6 reps

20 pounds-8 reps

Sunday August 5

Arnis de Mano, "DNA" drill, Dodging and Angling. Sparring, in which I worked on angles and roof attacks.

Shooting at the range!

Just. Train.

Accountability and....what if the joy is not present?

noreply@blogger.com (Deborah Clem) — Mon, 22 Jul 2024 22:20:00 +0000

I wrote about the joy of activity last week.

Rest assured I'm no Pollyanna and there are moments I just don't feeeeeeeel like working ooooouuuuuttt.

I have a few mental tricks up my sleeve readied for self-deployment when I start down the path of excuses, it's too hot, it's too cold (come January), I'm tired, just because, my hair hurts, my vibe is off.....throw in your own.

We all have the excuses, but how does one work past these walls? You may think they are 10 feet high and made of concrete, but actually they are constructed of very poor quality paper mache' made with cheap paper. From the dollar store. And they are only 2 feet high.

My tactics for success include memory and acknowledgement.

I remember all too well the hell-hole, ugly, non-training days of covid. I remember the day, while in my office, I learned the whole situation was going to continue for, not just two more weeks, but for a few more months, which quickly turned into the foreseeable future, at that time. Those were terrible days. I invested in some homes mats, but it just wasn't the same.

In November 2022 I broke my right 5th metatarsal, in my right foot. Once again, I was plunged into a reduced training mode. It was horrible, though paled in comparison to the long term outrage of 2020-2021.

I've been blessed with a strong and healthy body that can move, whether it's dance, hiking, running, martial arts, or weightlifting, physical movement is my superpower. The days I "don't feel like it," I remind myself that I AM ABLE to get up and do something and people, THAT IS A GIFT I don't want to waste. Especially now, at the age of 54, when the cultural trope is that I "at a certain age..." I am more than happy to turn cultural norms on their side.

Build your tactics for success. On a bad day, you are probably just one workout away from a slightly clearer view.

Here is this week's work:

(Just detailing the main points, so this blog post doesn't go forever and a day).

Wednesday July 17-

Ballet

Deadlift

Cleans

Clubbell "to order" with a deep squat

Thursday July 18-

Brazilian Jiu Jitsu, worked on escape from triple mount, escape form standing guillotine, and learned a new choke.

Saturday July 19-

Ballet

Bench press

Overhead military press

One-arm Clubbell swings

Push-ups and Dips

Sunday July 20-

Arnis, worked on Heaven, Heaven and Earth, Earth, then we worked on transitioning between all three seamlessly.

Cycle drill-Sinawali, then cycle drill with a wing block, and finally with a low follow-up strike while protecting the head.

Daga sparring.

Just. Train.

Joy, Continuing accountability....Saturday, Sunday, and Today

noreply@blogger.com (Deborah Clem) — Wed, 17 Jul 2024 05:30:00 +0000

The triumph of training this week has been joy. Big bucketfuls, of rich, screaming, from the gut, joy.

If you are starting down a path of physical movement, find the joy. The joy is the door. Walk through it and don't hang out in the frame. The joy keeps you going back for more, it keeps you moving, it starts to compile upon itself.

SATURDAY JULY 13

Ballet:

Plie' in 2nd position

Tendu-Ball-toe

Plie' in 1st position

Tendu

Straight leg releve'

Plie'-releve

Tendu'-Tempe lie'-Plie'-Coupe'

The Lift:

Squat with barbell-

1-65 pounds, 10 reps

2-75 pounds, 10 reps

3-85 pounds, 8 reps

4-90 pounds, 8 reps

5-75 pounds, 8 reps

Goblet Squat with Kettlebell-

5 sets, 10 reps each

Clubbell swing "To order" with a deep squat

5 sets, 6 reps each

SUNDAY JULY 14

Arnis

Cacoy Doce Pares, Espada-Daga

TUESDAY JULY 16

Brazilian Jiu Jitsu

Pendulum sweep

Triangle from a Pendulum sweep fake

A very clever arm bar escape

Escape from position 3 of side control

Just. Train.

Today's Workout, Sunday, July 7, 2024

noreply@blogger.com (Deborah Clem) — Tue, 09 Jul 2024 05:16:00 +0000

PART ONE

My husband David and I practice Arnis de Mano, Filipino Martial Arts, together.

On Sunday we worked on three drills: Babao angles 1-6 with a takedown, Cacoy Doce Pares, Espada Y Daga drill, and Cacoy Doce Pares sparring.

PART TWO - Tabata - 10 Tabatas, 6 rounds each, 30 second work, 12 second rest.

Jumprope with light speed rope.

Sledgehammer on tire, 10 pound sledgehammer.

Ballet-

Plie' in second position

Tendu' to ball-toe

Plie' in first position

Tendu'

Straight leg releve'

Plie' releve'

Tempe lie' coupe' drill

Coupe' relevé' drill

Regarding ballet, I am practicing a very detailed and strict form called "Placement" with Patricia DeAnna. She is on Facebook and Instagram, but her current content is on her You Tube Channel. I practiced ballet when I was younger, and I've always considered myself a dancer, even in Brazilian Jiu Jitsu and FMA. Placement method gets me back to my roots via a strict road. Bonus, for ladies over 50, this style of ballet is superb for keeping important core parts of the female anatomy good and strong.

PART THREE - Tabata - 1 Tabata, 15 rounds, 2 minute work, 10 second rest

Hack Squat with a 45 pound bar. A new addition to my workout. Super fun.

1 - just the bar, 6 reps

2 - 55 pounds, 8 reps

3 - 60 pounds, 7 reps

4 - 60 pounds, 7 reps

5 - 65 pounds, 6 reps

Clubbells, 10 pounds each

"To Order" drill, 5 sets, one minute and 15 seconds, 45 second rest

Deep Sumo squat with one Clubbell.

5 sets, 1 minute and 10 seconds, 45 second rest

Today's Workout, Saturday, July 6, 2024

noreply@blogger.com (Deborah Clem) — Tue, 09 Jul 2024 04:15:00 +0000

I've been inspired lately by women over 50 who rocking fitness to the next level with weightlifting and rigorous physical activity. I want all people to take no holds barred, proactive, ownership of their physical and mental health, so I've decided to start posting my workouts. I figure, I'm doing workouts that are aggressive and maybe one of these days I'll be the person who inspires another to venture outside their comfort zone and start walking the road to a health and well-being.

Saturday, July 6, 2024

PART ONE, Tabata - 10 Tabatas, 6 rounds each, 30 second work, 12 second rest.

Jumprope with 1 pound rope.

Sledgehammer on tire, 8 pound sledgehammer.

Ballet-

Plie' in second position

Tendu' to ball-toe

Plie' in first position

Tendu'

Straight leg releve'

Plie' releve'

Port de Bras and tendu drill, front

Port de Bras and tendu drill, back

PART TWO, Tabata - 1 Tabata, 20 rounds, 2 minute work, 10 second rest. This is the weightlifting portion. The 2 minute "work" accounts for work, rest and changing out weights.

Cleans, 45 pound bar. I had not done Cleans in a couple months, so I went very conservative with weight. Truth be told, I don't love Cleans, but they are good for developing power, so back to them I go.

1 - Bar +10 pounds, 8 reps

2 - Bar +10 pounds, 10 reps

3 - Bar +15 pounds, 10 reps

4 - Bar +15 pounds, 10 reps

5 - Bar +20 pounds, 10 reps

"Running Arms." I hold a 10 pound dumbbell in each hand and move my arms in a front to back motion, The way you would move your arms during a sprint. The purpose of this exercise is to develop strength in motion, which benefits Arnis de Mano practice (Filipino Martial Arts).

5 sets, 1 minute and 15 second work, 45 second rest.

Incline Pec Fly, dumbbell.

1 - 10 pounds, 10 reps

2 - 15 pounds, 10 reps

3 - 15 pounds, 10 reps

4 - 20 pounds, 8 reps

5 - 20 pounds, 8 reps

Shoulder Fly, Standing, dumbbell, otherwise known as a total ego crushing exercise. Building shoulder strength is not an easy task.

1 - 10 pounds, 8 reps

2 - 10 pounds, 8 reps

3 - 15 pounds, 8 reps

4 - 15 pounds, 8 reps

5 - 10 pounds, 10 reps

This was a solid workout! And the day was hot.

Passing The Guard on Monday June 3 2024

noreply@blogger.com (Deborah Clem) — Wed, 05 Jun 2024 04:17:00 +0000

Many moons ago I started down this path of practicing Brazilian Jiu Jitsu, which led to an adjacent road of practicing Arnis de Mano, which led to superhighways of competition, belt promotions, seminars, and then I stayed put for a spell.

I remember my first promotion, that tiny piece of tape on the black end of a very very white belt. I had started with low expectations for myself and after my first few classes, reaffirmed those low expectations but decided I was going to keep training anyway. That tape gave me hope. I can do this, I realized, and maybe it was time to readjust my personal expectations. Perhaps, I am improving. I was. Improvement in jiu jitsu is a slithery creature. You won't see it, but it's there, lurking in the tall trees.

"Are you ever going to teach?"

hmmmm....I wasn't sure....it was trail I was not sure if I wanted to follow.

Years ago, my tattoo artist suggested a trade, jiu jitsu lessons for work. How could I say no? Gemma Pariente was my first student. I took a few steps on the rough hewn dirt.

A few others followed, ladies from work who wanted to brush up their defensive tactics skills for the job, one of them has continued training. Awhile back I assisted with Fabio's kids class. To anyone who has ever taught a kids class, you are a superhero.

Teaching was never a goal, but as I progressed the past few years the trail took on the appearance of a clear path. I'll admit, that path was chomping on my toes for a long time and I pretended not to notice.

"Are you ever going to teach?" My husband, David, inquired many times.

The path was becoming loud and raucous and now it was a well marked fire road. As I signed my papers that designated my retirement date from law enforcement in October 2027, the path became a highway. People inquired, will you teach after you retire from law enforcement? Will you teach at the police academy? You have something to offer.

Frank Califano, a colleague from Fabio's academy called me in February. Frank runs Alpine BJJ in my hometown and had a position open for an instructor for his ladies class. The path-turned-highway, was now a freshly paved, 8 lane freeway with a bright yellow sign that said FREEWAY ENTRANCE.

I called David. What do you think? I've never been aching to teach, but I could do this, I have something to offer. By this time in my life, I had attended many types of classes in many types of subjects, between martial arts, law enforcement, seminars, and training schools, I knew the difference between good instruction and other types, that could use improvement. I had been on the receiving end of some fairly poor instruction on a few occasions, and always said...."this could improved if the instructor did....xyz...."

We talked about the logistics, scheduling, and then he said, "Deb, You have to do this." And I knew he was right. Occasional private lessons are one thing, taking on a regular weekly class was my next step. The guard that needed passing was my own. It's time to pass on the skills. I called Fabio and obtained his blessing.

I taught my first class on Monday, February 26, 2024.

Today, I passed another guard. I had the absolute honor to award a first stripe on a white belt to a woman whose game has gone from slightly reluctant to an all-in, lifer, we're doing this, GAME, the past couple months.

The surfaces are changing. In 3 1/2 years the untraveled dirt roads ahead will be freshly paved and ready for new steps and tires to deposit their patterns. More freeways, more guards to pass.

Hack your training

noreply@blogger.com (Deborah Clem) — Sat, 13 Apr 2024 22:10:00 +0000

Recently I read a clip on Threads (I think it was on Threads) challenging the notion that "jiu jitsu is for everyone," which is thing many of us offer to our non-practicing friends and family (whether they asked about BJJ or not), as a salve for everything from life dramas to frustrations in fitness goals. I'm guilty of this and if my husband is within earshot, he will warn the poor involuntary listener; "run! save yourself!"

Back to my point, the author of the clip stated jiu jitsu requires $150-$200 of disposable income per month, several hours of free time each week, and the ability to handle injuries, physically and financially.

The author was not wrong. That $150-$200 does not include the cost of purchasing a gi, sign up fees at an academy, or extra gear like spats, rash guards, grapplers tape, and extra laundry detergent.

If you are training in Brazilian Jiu Jitsu, are considering it, or can only devote one day per week to a class, there are ways to expand your class time and limit expenses. Here are a 10 ways to hack your training:

1. Show up early. Most academies will have someone in the office early to open up, turn lights on, etc. Use your early time to warm up, slowly and methodically, so by the time class starts, you are physically primed. Also, there will probably another person on the mat warming up, you won't be alone.

Another advantage of an early start, you can pair up with another classmate for a few minutes of practice. That move professor taught last week? Ask your classmate to drill it with you 3-5 times. This will take only minutes, and will move your game forward.

Bonus if you arrive early and there are upper belts on the mat early, you can practically eek out a mini private.

2. Stay late. Fabio ends class with a patented "Train more, Ask Questions." It's a mantra at my academy. At the end of class, ask questions! Drill the technique from class. Ask one of your classmates for extra rolls. The moments after class are a breeding ground for improving your game, and maximizing your class time. Once again, when upper belts stay for the post-class open mat, you can turn those minutes into a short private lesson.

3. Study the game. There are literally HOURS of quality jiu jitsu tournament footage on You Tube and Instagram. Start watching and studying the current trends. This is a complete rabbit hole but I promise you will start finding movements that pique your interest.

4. Take notes. After class, write down the technique. Keep a record of your classes. Where did you have success? Failure? Why? Why not?

On this note, film the technique, if your professor allows this.

5. Micro workouts at home. Take one minute per day, close your eyes, and practice a challenging technique in your head. Visualize the movements and their details.

A workout does not need to be a massive block of time, it can be something you for a few minutes while monitoring a different thing. For example: when I feed our dogs in the morning, I set their bowls down, walk over to the pull-up bar, and work on my pull-ups while they eat.

6. Buy a used gi. Ebay and Craigslist are flooded with tons of used gis in good condition. Different brands have different sizing standards. Study various brands for what will work your body type. I am partial to an Atama F4, or Koral A2.

7. Injuries should be monitored. If you are getting injured in every class because classmates are holding a submission after you have tapped, consider a new academy. Holding submissions too long is dangerous and stupid. If I had a dime for every time I heard people say something like, "yeah I tried jiu jitsu a few years ago, but the people at the academy would really wrench every submission even after I tapped..." This is just not normal or acceptable.

I won't lie, there is the occasionally accidental smack to the face. Muscle strains, random bruises, and all the stuff that comes with a contact sport will happen, but you can minimize those too with #8.

8. Tap early, tap often. I cannot stress this enough. Yes, there are times to stretch boundaries and challenge yourself to fight for a defense, but be willing to tap. This will save you time and frustration in the long run. Tapping early=less injuires=less time spent on treatments=more training.

9. Take care of your body. Are you over 40? 50? Life does not need to be a road paved with Advil. Occasionally is fine, but too much wrecks your liver and gives you a false sense of health. I am an advocate for cold water exposure. My morning shower is as cold as possible, and I cold plunge regularly. The cold exposure reduces inflammation. Do your own research on this. I am not a doctor so I won't take a deep dive here, but the research is plentiful.

10. Tailor your training off the mat to enhance your jiu jitsu. There are drills you can do at home, that don't cost anything, or are inexpensive. For example, the humble push-up. Hitch a rope to a post so you can rescue yourself from this rabbit hole. On You Tube, take a look at the variety of push-ups you can incorporate in your training. The Hindu, the Tyson, the LaLanne, to name a few.

Try standing up in base, using the cleanest technique, every time you walk through a door in your residence. Ginastica Natural enhances mobility. Yoga is excellent for posture and flexibility.

These are my 10 hacks for your jiu jitsu training to minimize cost and injury, and maximize efficiency on the mat. If you questions or comments, contact me or comment below.

Train On!

Deborah

About Meal Prep

noreply@blogger.com (Deborah Clem) — Tue, 02 Apr 2024 01:05:00 +0000

Let's talk meal prep.

I think many people start down the path of meal prep with excellent intentions of eating wildly healthy and saving bucketfuls of money. Unfortunately, the path of health is often laden with our good intentions that turn into our own worst enemy. To be blunt, if you go out of your way to shop, prepare a healthy meal, and take it to work, only to have it pushed aside because the steamed broccoli and skinless chicken you prepared is not appetizing so you run out and buy a hamburger, you are losing the battle and the war.

I've successfully been doing meal prep for a few years now. Here are the secrets of my success in this venture:

1. Know what you like, prepare what you like, make it healthy.

Prepare food that you enjoy, that you know you will want to eat, even if it's "not healthy." A home-cooked meal with always be healthier than eating out, and anything can be made to have some nutritional qualities. Casseroles are a great meal prep item. Go ahead and make your favorite, then tweek it to bump up the nutrition. See #3 below.

2. Portion Portion Portion. And Glass.

Your prepared foods taste better when they have been stored in glass. Search "glass meal prep" on Amazon and you'll receive several selections for size and shape. These containers hold enough for one serving, they are stackable, microwaveable, and easy to wash. Portioning your meal in containers ensures you consume a proper amount of food for one sitting.

3. Add vegetables to everything.

I like ground proteins. One of my favorite meal prep combinations is ground beef tossed with broccoli. I don't love broccoli, but it's high in magnesium which makes it an excellent food for ladies over 50.

If you are reluctant to try new vegetables, just give yourself one week. Commit to one new item that you have never eaten. That Red chard might be more interesting that you realize. Things like red cabbage, kale, and mustard greens cook well and keep a hearty texture. Parsley is high is calcium, so I frequently use a bushel or two in my vegetable mixture.

4. The timing.

I've got the timing down to a science and you can do it too. I cut up my vegetables (whatever I have chosen for the week), then lay everything out on a large cookie sheet, drizzle with olive oil, salt, and pepper, and bake for 20 minutes at 350, unless I am using greens, then 10 min at 200, just enough to wilt them. While the vegetables bake, I cook the protein. When everything is cooked and cooled, I assemble it in the containers.

5. Some extra time saving ideas that add some cost:

Instead of glass reusable containers, buy recyclable to-go containers in bulk from Amazon. This is a great option if you have a busy family and want to cut down on dish-washing and carrying around extra items through the day.

When cooking your vegetables, line the cookie sheet with foil so wash time is minimal.

Boxed greens are a great option. Yes they cost a little more, but you can take them to work, add dressing, and consume the greens right out of their container (not glass, but you can't have everything).

Take a look at a meal prep company. This is definitely a time-saving, not cost saving option, but I know they are godsend for my friends who are in the family/work/children/activities tetris of life. There are a few that do the prep work for you, so all you need to do is cook and assemble.

The cost of groceries has skyrocketed the past year, and that means restaurant prices have gone up. Preparing meals ahead of time for the week is ensures you are fueling properly for efficient training and good long term health.

Best Regards!

Deb Clem

Hi all

noreply@blogger.com (Deborah Clem) — Sat, 30 Mar 2024 22:59:00 +0000

It's raining in Alpine, CA. Again. The back yard is starting to flood. Again. Dave and I are fortunate to live in an area that is well designed and near Cleveland National Forest. It means homes are not stacked like bricks upon one another and despite some minor flooding, we do not need to visit the sandbag store every 5 minutes.

So, the rain means I am staring into space, watching the weather with a quiet, pondering mind...And considering writing about jiu jitsu again. I am officially INTO my 5th decade of living, I have obtained a 2nd degree black belt in Brazilian Jiu Jitsu, the rank of Maestra in Babao Arnis, and am a newly minted black belt in Cacoy Doce Pares Eskrima. (The Arnis and the Eskrima are both Filipino martial arts.

I was questioning whether to stay here on Blogger, or do I go with the cool kids to Substack or Patreon? Or Word Press? Medium? I've decided to stay here for now. At the end of the day, I can write, I can share the link, and interested parties can read what I share.

As a lady not over just 40, but over 50, practicing two martial arts, I see a new horizon and new responsibility. I am not even close to slowing down, and consistently train with people younger, faster, and stronger. The years of obsessing over recovery and proper fuel have served me well. Menopause threw me for a loop, but copious research a firm commitment to no medication, and strict regimen has landed me in an ideal place, mentally and physically. My new horizon? To spend the next 5 decades moving. Aggressively.

I recently started teaching a women's beginning no-gi class at Alpine Brazilian Jiu Jitsu, which was started by a jiu jitsu colleague, Frank Califano. Taking on a regular class did not used to be a priority or even a goal, but here I am apparently, passing on torches to a new generation. As I train for the next promotion in Filipino Martial Arts, which will authorize me to be an instructor, the path of instruction is not just a faint line on my map, it's major freeway under construction.

I have been a cajoler and convincer to folks reluctant to start training, and but that freeway under construction means I can no longer rest on my laurels as a cheerleader talking up my arts. I have to step into the ring and show people my cards. Here is what I do, and here is how I do it. Additionally, I see a path to set an example for ladies also entering their 5th decade. This is not the time to slow down. This is the time to dial up curiosity to 11, to take on age-related changes with a proactive approach, and make the next stages of life something that you walk into with liquid, beautiful, flowing, chainmail coat and a muscular mind.

So this happened…

noreply@blogger.com (Deborah Clem) — Sat, 21 Aug 2021 20:56:00 +0000

https://www.wsj.com/articles/how-arnis-a-filipino-martial-art-keeps-a-cop-strong-11629540000

Open the gift.

noreply@blogger.com (Deborah Clem) — Wed, 07 Aug 2019 05:22:00 +0000

So, here's a thought.....

(begat from a personal family story)

I was talking to my husband tonight about family. I observed my older female relatives did not have the opportunities I have been given. When women were barely starting to be hired by police departments in the early 70's, my dad was telling a 5 year old Deborah "You could be a policewoman when you grow up!" I probably laughed as I pranced off to my dance class. The dance class I thrived in, because I was blessed with a flexible, able, strong body.

Many years after I left dance behind, I decided to take up dad's suggestion and I eventually became a policewoman. A process which revealed that dance ability did not translate to fighting ability, and thus the universe opened a door to Brazilian Jiu Jitsu. And yet another door opened to Arnis-Eskrima (Filipino stick fighting). Over the years, several doors have flung open, hiking, running, jump roping, all things physical laying down before my feet as a red carpet.

My new favorite door these days is competition. The thing I love to hate. The long days comprised of the work/train combination, the satisfaction of a win, the frustration but hard quick lesson of a loss...it's beautiful. A couple weeks ago I had a bit of a fit after a particularly challenging class...one of those "I know NOTHING about jiu jitsu" classes. I actually messaged Valerie Worthington I felt so down. Of course she is brilliant and lent an understanding "ear" in her return message.

That one awful class rolled into a couple weeks of soreness, tiredness, a cranky neck, a cranky back, a few menopause-y sleepless nights, and an all around rut. Last Thursday, I spoke to a jiu jitsu colleague, Geoff Real, (who is professional fighter), about the frustration of training. I was feeling like I just wasn't committed enough. He said, "Deb, that's NORMAL." He said even the professional fighters go through a period of wanting to quit the whole thing, but it's part of the process. It was the perfect conversation at the perfect time. I went home that night and dug in forward.

I dug forward to a watershed moment tonight. The miserable parts of training and competition that we all dread, are actually wonderful gifts. My elderly female relatives did not have the opportunity to train, to set a goal and GET TO have a frustrating couple of weeks in training. They didn't GET TO dread the morning of the match, dread walking into the venue, be nervous, be heartbroken after a loss, cry because they trained so hard...These things I once thought were negatives...suddenly like a Transformer they became objects of the most immense, spectacular beauty.

Suddenly, training through this section of the lady's life looks not like a slog, but like a robe of fine silk, because I have the chance to not only wear it, but step out on a stage and show off the quality of the construction, representing my family's women who came before me. Our band of training women are blessed. At 50-60-70, we are ladies with a hearty set of challenges, family, work, children, and of course, health. I am walking through an open field facing a gazing light and driving stakes tagged with bright neon into the ground using a 50 pound mallet.

The next time you feel tired, like quitting, like it's too hard; sit yourself down, grab a knife, and tear open that present like a 5-year old on Christmas morning. That's not misery, it's life throwing you a brass ring. Look the contents straight in the eye because you CAN and drive forward.

Deborah

Meal Prep

noreply@blogger.com (Deborah Clem) — Tue, 05 Mar 2019 05:11:00 +0000

I thought a good follow-up post to my last one about cutting weight would be to go through my meal preparation. A meme came across my FB feed a few weeks back, something like "Athletes train and eat, they don't diet and exercise..." Good Lord YES. Healthy eating should be satisfying and delicious and fuel for the ride, not a drudgery of steamed boredom.

I have travelled through a few phases of meal prep styles, and I've boiled down my system to something that I know (nutritionally) works for me, is something I can afford, and is satisfying.

#1. The Nutrition. I'm not gluten intolerant and I don't have food allergies, but I know I function best when I restrict my carbohydrate intake to what is absolutely necessary, and consume copious amounts of greens. For example, if I eat a full serving of hash browns and toast for breakfast, a sandwich for lunch, and pasta for dinner, on a regular basis, I know (based on experience) I'll become bloated, gain weight fairly rapidly, and I'll be sluggish.

These days I choose 1-2 carbohydrate sources per week, and I portion them. Last week and this week, it's homemade flour tortillas, consisting of white flour, oil, and salt (my grandmother's recipe) to supplement lunch/dinner, and some type of berry or banana for breakfast, mixed with walnuts.
Lunch/Dinner mainstays are always a wide variety of greens, plant-based protein, and a serving of animal protein.

Nutrition requirements are tricky. We are all different. My needs are wildly different from one of my co-workers. who consumes more protein that I ever could, but I know folks who swear by a vegetarian plan and are perfectly fine.

I put the "for me" in italics because this is not what I advocate for everyone as THE way to eat. I want to stress the eating plan I follow is one I've worked out on my own, through trial and error, using my overall well-being as my measuring stick. I've tried cutting out carbohydrates, and that resulted in low energy and an annoying craving for chips and pretzels. I've tried cutting animal protein, and that resulted in a loss of muscle mass.

#2 What can you afford? You lose the budget battle if you buy a lot of stuff that requires 6-8 hours of preparation, but you don't actually DO the prep, because...life is a busy place. On the other hand, meal delivery can be legitimately extremely expensive.

My happy medium is prepared foods. There is a large Chaldean population in El Cajon, here in San Diego County, thus a large variety of Mediterranean grocery stores. I shop at Valley Foods and buy their prepared salads, then portion everything into glass containers (Amazon). The overall cost is a little more than I would spend of I made everything from scratch, much less than delivery, a prep time that takes 1-3 hours.

#3 The Satisfaction. Once again, you lose the budget battle if you decide to go hog wild on steamed broccoli and plain canned tuna on your prep day, but at lunch head for In N Out because you can't face that sad, flavorless vegetable. It's possible to prepare meals that taste good and are satisfying. Unless you're competing in a figure contest and need to trim every last bit of fat off your body, add some sauce to your food! If you like to keep things basic with rice and chicken, portion out some olive oil, balsamic vinegar, and paprika or salt. You'll look forward to your meal, and like I stated at the beginning, this is fuel! Eat up, be satisfied, and be ready to go forth and conquer.

My meal plan is roughly as follows:

Breakfast:
1/4 cup of walnuts, crushed
2 teaspoons cacao nibs
1 large banana OR 1/2 cup of blackberries
1 package of Acai (unsweetened!)
Cinnamon to taste

Lunch:
1 cup Iraqi Salad (cucumber, tomato, onion)
1/2 cup Hummus
1 tortilla

Dinner:
1 cup Tabouli Salad (parsley, garlic, tomato)
1 cup Eggplant Salad (eggplant, peppers, olive oil)
1 serving of protein, this week it's chicken breast
1 tortilla

Snack:
1/4 cup roasted-salted cashews.
I always keep two hard-boiled eggs on hand.

Some of my foods are dual purpose. I use the crushed walnuts and cacao nibs as a replacement for granola. I LOVE granola, but it's loaded with refined sugar. The banana sweetens up breakfast just the right amount. The walnuts also serve as a protein-fat source. Hummus is a source of protein, carbohydrate, and technically it's a "dip," so the cucumber salad gets a boost of flavor. Parsley is high in calcium, and is also an excellent source of greens. Eggplant takes on the flavor of whatever you add, and the texture is hearty. I cooked my chicken breast in olive oil, balsamic vinegar, and salt, so it's going to be the perfect flavorful lean meat with those salads.

This is the finished product for this week: The top box contained two flour tortillas and two hard-boiled eggs. The right column contained Iraqi salad and hummus. The left column contains Tabouli salad and Eggplant salad, and the small containers are my cashews for snacking.

http://www.valleyfoodsmed.com

The containers can be found at "Prep Naturals" on Amazon

Take care! Happy training.

The Cut Decision

noreply@blogger.com (Deborah Clem) — Mon, 25 Feb 2019 03:26:00 +0000

To cut or not to cut, that is the question.

Here is my thought on cutting weight for a tournament: if you can achieve your goal weight via reasonable meal preparation and modest calorie restriction, then go forth and conquer. If a cut requires you to strip down to the skivvies of celery, canned tuna, water, a minimal at best personality, and no breakfast before stepping on the scale on game day, you may want to rethink your weight class.

Game day requires your best, mentally and physically, not your lightest for the sake of being in a certain weight class. If losing pounds means you are losing necessary muscle mass just to make the scale happy, you're walking up the downward moving escalator and getting in your own way. Muscles keep you strong. Muscles carry oxygen. Love them. Feed them and keep them happy. Game day has enough obstacles between staying healthy, the drive there, and remaining calm. Adding yourself to that cauldron of challenges will give you a flat souffle'.

My everyday walking around weight varies between 145 and 150. When I compete, I fight Middle, which requires me to be under 152 with the gi. If I stay with Middle, I can cut down to a walking around weight of 140-145, which means my training stays efficient, well fueled, uninjured, and FUN. I can eat breakfast on game day without agonizing over the number on the scale of destiny that decides if you step on the mat.

I've cut to Light before. There is NO light in Light. It's bloody dark and miserable. Light is a cut down to 135 so I can make the 141.5 cutoff. Light is hilariously sad, small, meals. Light is no breakfast on game day. Light is Deborah walking around tired, feeling exhausted, and not training as efficiently as possible. Light sucks. If training is not fun, then what's the point? I train Brazilian Jiu Jitsu and Arnis because they are exhilarating and energizing.

If you are considering the cut, take a hard and honest look at your current weight vs your goal weight, your ability to achieve your goal weight with meal prep, and your allotted time frame. Weigh yourself once per week. I had a pretty good cold recently and thought I had lost several pounds, due to lower than usual calorie intake, just based on how loose-fitting my clothes were for a couple days. I thought, Oh! I bet I am way below 140! Turns out I lost a whopping 2 pounds and was holding strong at 145. For those who are fit and strong at a solid constant weight, consider staying there and plan for a conservative pound shaving. Go into your fight healthy, excited, and energized.

The Power of the "What If.." and the "How About This..."

noreply@blogger.com (Deborah Clem) — Tue, 05 Feb 2019 04:53:00 +0000

Tiny phrases move mountains.

What If....I tried? And failed. Good! (to borrow a phrase from Jocko Willink). What If, I tried again, and trained for it? And did it again? And made it? To the bottom of the Grand Canyon. To the top of Mount Whitney. To the finish line. To the 6th pull-up. To the mat. To the promotion.

Want to change your life? Take up the advice of short words and phrases. Pretty consonants dotted with delicate vowels lead you down paths of delight and wonder.

And thus I dive in once again to training for competition. I've done enough prep for various events in my life to know better than to throw my efforts at a project half-hearted. My last big project, the sergeant's exam, took a little mental prodding until I finally had a moment of clarity, asked "but....what if?", put my head down, and did what I knew I could do.

Now I ask twice for my arts. The Battle of the Bayani on March 2, and the Pans on March 20? What if....

I am putting my head down now and tossing my being into the process big wave style. This one is (thankfully) not made up of barely digestible pages of policies and procedures requiring copious doses of creative study techniques designed to weave information into my kinesthetic head. Rather, the following weeks will be dominated by meal prep, drills, workouts and classes that are planned literally down to the minute, and a new thing: visual technique review. I've never been a "Dude I saw this move on You Tube...!!" kind of gal, but my work schedule is graveyards until May, so I'll have extra downtime at night. I can't physically drill in uniform, but I can visually drill techniques from class (which I'll video) between radio calls. The times I am not physically working toward the goal will be spent mentally working.

Part of my success in the sergeant process was allowing some obsession. I had notecards, notebooks, practice tests, and a study group. The physical sensation I carried with me was that of being shrouded in a sheet that blocked the distractions. Drinks with friends? No. Lunch with my favorite date, aka, Vanity Fair magazine? No. Kindle? No. No to all of the above. I knew this was what it would take. I had done the process once before but I didn't "leave it out there." To succeed, one must be willing to step into the Corvette, put on side blinders, glue the doors shut, pop the clutch, and drive full speed to the center of the mat on game day.

I am inviting that sensation now, surrendering to it.

Here is a pic from class a couple weeks ago. I had the wonderful honor to roll with Mike Fowler, who was extremely enthusiastic to share his knowledge and proved to be a solid technician. Till the next update. Go forth and conquer.

Are You Being A Crappy Boyfriend To Your Training?

noreply@blogger.com (Deborah Clem) — Mon, 14 Jan 2019 22:02:00 +0000

Well, are you? Are you returning calls? Are you listening when she talks? Are you looking her in the eye? Are you buying her dinner? Surprising her with small gifts, for no reason? Are you remembering birthdays and such? Are you paying ATTENTION????

Well, I thought I was. But life is a fluid vehicle; priorities shift, wax, and wane. Some elements demand your attention, like a psychotic mistress. They step in like Glenn Close with frizzy hair and crazy eyes, and declare, "I won't be IGNORED Dan!..."

So there I was Spring of 2017. I had just learned my score and subsequent (hilariously low) ranking on the sergeant's exam at work. The process was arduous, time consuming, annoying, long, way too long. I was frustrated and I swore up and down "I'll NEVER go through that process again!" Suckers were thrown into soil. Tantrums occurred when no one else was looking. POII is the life for me!

But time heals all annoyances, and also assists the brain in erasing the memory during the times the brain knows better than the heart. Time whispered to my mind, "Okay, so, make her forget about the hours and hours and hours of studying. She really needs to be a sergeant! Can you do that?" My mind responded, "Oh TOTALLY! I am so on this! I think you passed by enough. She had that mega-fit back in May, but it's November now, and I think I can make this work." My heart, none the wiser, listened when the brain spoke up and moved the chess pieces inside my anatomy.

November 2017. Wellllllll. Maybe I'll try it again. The nano-sized question and answer session that started to repeat was "Do I have another sergeant process in me?.....Yes." Done. Yes I did. And I did it. I threw myself into the process. No, I HURLED my being into it. I am nearly a 100% kinesthetic learner, so when my first two weeks of study appeared to be an utter failure according to the practice tests I took, I researched how kinesthetic folks get through law school. I changed my methods and they worked! My schedule went something like this: Get up, coffee, go to work, (graveyards at the time), study at work. On my days off it went: Get up, coffee, jiu jitsu, or arnis-eskrima if it was Sunday, then study at the library until they closed, then study at the Starbucks until they closed, then study at Manana's Mexican Restaurant until they closed.

From November 2017 to February 2018 I did this. The amount of study material that made up the required reading was monumental. And, so. dry. just. so. dry. Policies. Procedures. Discipline Manuals. One book that was one guy's take on leadership, and included good information, but was about 100 pages too long.

But, got 'er done. I passed the written exam (barely). Then I dove into the interview portion, and thanks to the awesome people in my study group, the awesome people that listened to me recite my "this is why I am qualified for this job" speech ad nauseam, and several more hours of prep time, I passed the interview, but this part I passed with a banner of flying colors. I landed in a prime position of 19th overall in the sergeant candidate field. I was promoted in the first round (there are usually three per process).

Back to normal, right? Back to training. Right under my nose, the intensity of my training shifted gears. The enthusiastic "kick" I usually had for class was pulled from it's assignment, repackaged, and then moved to the section of my brain that loves to ingest mundane information. I resumed a normal workout schedule, but I was really just going through the motions. Ha! or lack of motion. I was getting passed, swept, pounced upon. And I was letting it happen. I was committing a huge disservice to my training partners, and myself.

Classmates came to my rescue around October of 2018 and pointed out in no uncertain terms I needed to step it up, and step it up right now. One told me my pressure was practically non-existent. Another told me my level of aggression was ghost-like. My arnis instructor told me my stick-fighting was just shy of being wholly effective, because my strikes were coming up short.

I listened. I reevaluated, and realized the months of studying and directing energies elsewhere had siphoned away my kick. I had been ignoring my training. I had ignored the details of the game, the details that MAKE the game. I laughed out loud as I thought to myself, I've been like a crappy boyfriend to my arts. Phone calls have not been returned and I've missed ALL the special days I was supposed to remember.

The road of refocus however, is wonderful and truly joyful. Years ago I went mountain biking in Fruita, Colorado, which is known for single track. Miles and miles and serene, clean, winding single track. Resetting the training mind became a simple project of riding down the clean singletrack, and letting that track lead me to the room where the dimmer switch was temporarily turned down low. I reopened trunks in my brain that had been partially closed for a few months and threw the contents all over the floor. I let the dust fly in my face. I let the bouncing balls hit the walls and knock over the lamps. I turned the lights up high and ripped the curtains off the windows off the windows. I let the light in one day, and just like that, training came back into sharp focus. I looked training in the eye and started listening with committed intent.

The intent has led me to new paths. My pressure is present and improving. I commit to a constant low hum of aggression in my training during each session. Being aggressive is not always natural for me, but when I call on it, she comes to dinner. I started assisting with the children's class at Fabio's. I started an Open Mat session at my substation. I have taken on my very first student for private lessons. The well is full and now I am compelled to not only keep it full, but to share the contents.

Look, It's Right There.

noreply@blogger.com (Deborah Clem) — Tue, 14 Feb 2017 07:12:00 +0000

I just finished watching a documentary about a cult.

I am saddened to my core by the number of people who believe their "answers" will come from a guy with a bad hair-dye job for the mere cost of a several hundred thousand dollars. Oh! And within, one week's time.

The answers, the reasons, the purposes, are right in front of you.

The answer is, go do something. Right now, or tomorrow. Go...volunteer somewhere. Go....take a jiu jitsu class. Go...have breakfast with your parents just for fun. Or, decide you are going to batten down the hatches and train for a marathon. God, people, you don't need a shiny guy in a shiny suit to give you an answer.

The reason? Because this is not a dress rehearsal. Because as much as we all plan about next year, retirement, the far future, Reality has her own plan. Reality might flip a switch and drastically change your life in the next month, or not, but at the end of the day, what if your breakfast this morning with your loved ones was the last?

Your purpose? Inspiration. Influence. In committing action, you will create a sphere of purpose. Many of the people I count as being influences in my life probably had no idea of their impact, but they were committed to their actions and they shaped the people around them.

In unrelated news, I signed up for the Pan Ams in Irvine. 5 weeks away.

Deborah

A Observation of Cross Over

noreply@blogger.com (Deborah Clem) — Sun, 12 Feb 2017 00:12:00 +0000

I studied classical ballet m a n y years ago. Since then I have hiked, run, lifted weights, rock climbed, mountain biked, and now I practice Brazilian Jiu Jitsu and Arnis. What strikes me, is how much the basis of the technique of, well, ALL these forms of physical movement is deeply rooted in the core, in strong balance, proper alignment, in the basics of classical ballet. I am always, brought right back to ballet. Ankles straight, knees over ankles, hips over knees, stomach in, butt tucked in, shoulders over hips, head resting straight on top supported by the body and a strong spine. In hiking, proper alignment ensures and efficient gait. Running? Open shoulders will keep your lungs open. Weight lifting? There is no weight lifting without the core. If you are riding a mountain bike downhill, you're moving the core to the back of the bike for counterbalance.

In ballet, you spend hours upon hours, holding in your stomach tight, squeezing the butt, holding your shoulders open and straight, and stretching your spine tall. This description of ballet technique makes a dancer sound like a stiff board, but in fact, the ballerina looks smooth and fluid, because she has refined her core strength into almost mechanical perfection.

The most beautiful Brazilian Jiu Jitsu, like ballet, is also graceful. The movements are grounded in hours of practice that start off looking rigid, but over time, the practitioner slowly sculpts away the extraneous rocks of unnecessary movement. All that is left is pure clarity of movement, giant and gentle crashing waves from an ocean of the clearest aqua blue.

The warm-up I do before a Brazilian Jiu Jitsu class is completely stolen from ballet class. I start with joints. Head, shoulders, elbows, wrists, hips, knees, ankles, and then I move on to the muscles and spine. In guard, I am hyper aware of my posture. If someone attempts a sweep, it's my stomach and butt muscles that come to my rescue before my legs. If I practice a throw, my knees and ankles had better be in order. In Arnis, we practice "rebalancing," which is the practice of staying slightly up on the toes, and constantly moving your feet to reestablish your balance quickly when your opponent swings the baston at your head and you move out of the way. The rebalancing in Arnis would not be possible without a strong core to assist with speed and direction, and an awareness of proper alignment.

The reason I mention all this, is today Fabio was demonstrating a choke originating from the guard (bottom position). Fabio has particularly long arms and knows how to maximize their reach. I remember the first time I felt the power of that space station when I was going merrily along passing his guard, and his left arm crept sneakily around my neck and choked me. Today, I was watching him demonstrate this same ability and I realized, it's Swan Lake!

When a ballerina rehearses the Odette role in Swan Lake, she will spend countless hours practicing the up and down "flying" movement of her arms. Seasoned ballerinas who have performed the role many times will still, at the beginning of the season, practice this movement over and over. Watching a skilled ballerina perform this delicate technique is impressive. You watch her and think, okay, her elbows must have been surgically removed because the movement just flows like a silk scarf in the wind. In fact, she has learned how to create magic before your eyes. And that's what I saw today. Fabio's arm reached around my classmate's neck and I realized, this technique, when performed correctly, is as effortless and graceful as the regal 8-foot moving wingspan of a swan.

I am so many years removed from my last ballet class, and yet here it is, in Brazilian Jiu Jitsu class.

44 Page Views today from Bangladesh? Hello from San Diego!

noreply@blogger.com (Deborah Clem) — Mon, 31 Oct 2016 01:41:00 +0000

Occasionally I get a kick out of looking at the "Audience" stats for this blog. Imagine my shock today when I saw 44 page views from Bangladesh. Really? Bangladesh? A person, or some people, are reading this in Bangladesh?

I googled "Brazilian Jiu Jitsu Bangladesh," which much to my surprise, produced an article about women slowly scratching a presence into the Bangladesh jiu jitsu world. Long story short, it is/will be, a long story. Ladies in the martial arts world in Bangladesh, I salute you.

Read on:http://milkblitzstreetbomb.com/bjj/women-bjj-gender-issues-bangladesh/

Deborah Clem

A short story about women who train.

noreply@blogger.com (Deborah Clem) — Fri, 28 Oct 2016 22:56:00 +0000

Last night after class, I had dinner at Souplantation before heading to the grocery store. As I walked through the dining room for second round of Caesar salad (I love Caesar salad), I was stopped by a woman who was also having dinner. "I love your t-shirt! Do you compete in jiu jitsu?" I happened to be wearing my Master's tournament t-shirt. "Yes I do! Do you? Do you train?" She replied an enthusiastic, "Yes!"

Turned out, this complete stranger was named Brittany, trains in Sacramento, but was looking for a place to train in San Diego, because she might be moving here. I told her I trained with Master Fabio Santos, located literally down the street. And then, what did I do? I broke personal protocol because this woman was no stranger. She was a sister. She trains. I wrote my name and phone number on a napkin and gave it to her, and told her to call me the next time she has time to train in San Diego.

Two weeks ago, I attended an Arnis-Eskrima seminar sponsored by Guro Romeo De Los Reyes. There was one. other.woman there. One! When she walked in the room we gravitated to each other like magnets, each with the same subtext running in our head, "You're a WOMAN, You're here! You train! Wendy trains at another Arnis school and by the end of the seminar, we were Facebook friends and made plans to definitely train together in the future (which might actually happen this weekend).

Women who train truly share a bond, even it's stretched across the globe like the thinnest connection of salt water taffy, the bond exists. Meeting one of these women at a seminar, or a random contact in a restaurant, means that thin stretch of taffy suddenly snaps back and strengthens with the superglue of a face-to-face meeting. It's an incredible phenomenon and an honor to be part of this unique sisterhood.

Discomfort: The Gateway of Truth, Improvement, and Game

noreply@blogger.com (Deborah Clem) — Wed, 26 Oct 2016 08:33:00 +0000

When you walk onto the mat, they are sitting in the corners waiting for an invitation. Truth, Improvement, and Game. They arrive early, warm-up, stretch. They are ready and excited, waiting with baited breath. The crackling shivers of hope shudder through their skin. Discomfort tells them, just wait guys, hold up. We need to wait for her. Discomfort stands at their respective gates holding keys out to you. They're polished to such beautiful shine, even the dull fluorescent lights cause a glimmer off the corners of the tiny keys.

Will you invite them in today?

Truth is always the most excited. Truth gets ignored too much, so the times you grab that key and open his gate he just runs at you like a bat out of hell. Truth smothers you with love and excitement and annoys to no end. Eventually Truth takes a breath, and though you may have been reluctant to open his gate, Truth can always be relied upon to at least bring good food and quality flashlights for lighting the way when the path looks a little unclear.

Improvement loves to hang out with Truth, but sometimes she sneaks in on the side without you knowing it, without the key. She has a tendency to be on the quiet side, unlike Truth. I mean sometimes you practically don't even know she was on the mat, but occasionally, your instructor will give you a stripe, and that's how you know Improvement picked the lock and walked right past the gate. You might deny her existence, but KNOW she is there. Improvement has a wild side, so you need to watch out. On any given day, hand her the key and then just wait for loud party animal to come crashing out the gate. Want to really rock your world? Give Truth and Improvement keys at the same time.

And then there's Game. Elusive being. Silent. a whisper in the threads of your gi. Game waits too. He waits because he knows unless you at least glance at Discomfort, he will most likely not be handed the key that day. Improvement might invite him along occasionally, but Game is dependent on Discomfort. He knows, Discomfort opens the gate the fastest. Discomfort makes him strong. Discomfort makes him better looking, which is ideal because Game actually has a secret crush on Improvement.

But will you invite them in?

Will you look to Discomfort and say, HELL yeah, let's GO. My worst positions today! New submissions guaranteed to put me in a suck place because I have not perfected the move yet? YES.

This is how this it goes. The mat tells you the truth when you let it in. Improvement happens right under your nose. Your Game develops in a slowwwwww fashion but man oh man, don't think for one moment Game will come out unless you are willing to be miserable and uncomfortable.

What is your achilles? Mine is side control. I feel like every ounce of my game evaporates when I am in my opponent's side control, so I've developed these "eject button" hip movements to avoid it, but now, when I DO land there, my sweeps are laughable. So my goal the next few months is to look Discomfort square in the eye and hand out keys with reckless abandon.

Deborah Clem

On sharing gifts, paying forward, and examples.

noreply@blogger.com (Deborah Clem) — Mon, 17 Oct 2016 21:11:00 +0000

I started this blog years ago because I was scouring the internet for women writing about Brazilian Jiu Jitsu, and the cupboard looked a little bare. For a few days, I would search through the search engines, looking for just one tiny article by, about, for, women in Brazilian Jiu Jitsu. The field always came up empty, and it occurred to me, well, time to put up or shut up Deb, why aren't YOU writing about it?

Oh, yeah, I could write.

So, having stumbled across Blogger a couple of times, I decided to use it as my vehicle for this writing. THEN I found them! The women! The women who write about Brazilian Jiu Jitsu! I think Valerie Worthington's "Prancing and Sucking" was one of the first, followed by Georgette's Jiu Jitsu blog, Allie the Clear Belt, Tangled Triangle, Jiu Jiu...there they were and for whatever reason I had not googled correctly, but I had found them and now I was going to settle in to this new micro-community.

I wrote this blog consistently, then stopped here and there, but always found my way back to the keyboard. Then I really stopped for a long time. I think my last entry before the other day was in 2013. Too long. Just way too long. Recently, a few events shoved the words into my face again, put up or shut up...

First, there is my husband, David. For many years, he has encouraged me to teach. The police academy has a team of defensive tactics instructors that teach the physical fundamentals to the recruits. I have been on the department 15 years, and over those years, the list of qualified female instructors could be counted on one hand. Maybe half of a hand. This is significant, because the academy NEEDS quality female instructors who can remove the "Yeah! Girl power!" sheen and be serious about the power of solid technique. The field of recruits sees a few very small, petite ladies, who need to have someone close to their own size tell them, and more importantly demonstrate their size need not be a hinderance. A small gal new to defensive tactics should know she can be just as effective as a "big strong guy" and hold her own.

I'm not going to lie. I've probably been one of the women who has bitched and moaned about the lack of female instruction at the academy. A stupid angle. akin to moving to Alaska and then complaining about the cold weather.

Second, one of my classmates at Fabio's, Frank Califano, opened a Brazilian Jiu Jitsu school in Alpine. Dave and I ran into him one night at the pub, and he asked me assist in teaching a women's self defense seminar at his school. I hesitated for a moment, and then thought, well I kind of have to do this. I NEED to do this. How many times have I complained about women needing to be more aware of their person and surroundings? How many times have I wanted to tell a woman, do you even know how many self defense weapons you have at your disposal in the form of kicking, scratching, biting, etc...? Now, here was a person offering up a chance for me tell a group of women just how much power they hold in their own being. I had to do this. So I said yes.

I helped teach this 6-class seminar alongside Frank, and one of his lead instructors, Randy Blanchard. We focused on gross motor skill movements, and for lack of a better term, mindset. The experience was a minor paradigm shift for me. The look of amazement on the faces of these women when they performed a technique they previously thought was physically impossible, was pure joy. This class was my baby step into sharing.

Third, Marc Fox. Marc is one of the lead defensive tactics instructors at the police academy. He is well-respected and always garners excellent evaluations from recruits. He is supremely confident and supremely humble. Marc does talk any talk talk, because he is too busy walking the walk. Marc is not a big burly guy. He is not a braggart or fake. If you met him on the street or at a party, you might think, oh, he's a cool, low-key, surfer guy. Last night, while sharing beers at the pub after an an excellent Arnis-Eskrima seminar, Marc asked me to consider being a defensive tactics instructor at the academy. I hemmed and hawed, and then he threw down the words: Role model.

And finally, number four: Legacy. Respect. Sharing the gift. I have been shy to teach, because I always think of myself as a beginner, I mean, I really think of myself as a neophyte martial artist. Why would anyone listen to me? I used to be flat out convinced my Arnis skills were somewhere around suck level, and then I saw a video of myself sparring. I quickly realized my skill level was well above suck. Additionally, I now hold a black belt in Brazilian Jiu Jitsu from Fabio Santos, a blessing of ability that also says my skill level is well above suck.

To deny my skill level is an insult to my instructors. The line between humility and insult can be thin. I strive to be humble, but at some point, one must acknowledge the gifts, pay them forward, and set an example. From a personal perspective, that means I stop bitching about the lack of women on the mat, and start sharing, start being a role model via action. Fabio and Romy gave me the gift of their skill, knowledge, legacy. To spend too much being humble and not having the confidence to share with others means I'm just a selfish jerk who wastes that gift. I've had so many role models over the years, in the form of teachers, other classmates, good leaders at my job, family/friends who live a bountiful life, people who have shared through their actions.

Full circle to now...I started this blog in the first place to be a piece of a greater voice in the world, and now I'll continue via action.

Thank you for reading,

Deborah Clem

Back....

noreply@blogger.com (Deborah Clem) — Sun, 16 Oct 2016 00:31:00 +0000

It's been waaaay too long.

No drudgerous details about why I have not been writing. Suffice to say, it's time to write again.

A few catch ups:

I was promoted to black belt! A humbling experience. Um.....looking for earth shattering wisdom to write....not there.....So we'll stay simple. It's humbling. You're being recognized as having achieved a certain skill level, but you are also being given a life long task of passing the torch, of developing your own game into a great ballet of refinement and finesse. It's a beautiful burden. The heaviest, most fragrant, most colorful, flowers.

I am still training Arnis-Eskrima. Recently I had the opportunity to watch one of my sparring sessions on YouTube, and was very surprised to see that I sucked much less than I thought, and actually, looked like I had a modicum of skill.

A few little drama things: you may remember I had designs on being on the swat team at work. This has not happened. I have tried out four times. Each time, I have sailed through the first part of the tryout, only to fall at the last element, the obstacle course, which must be completed in under 4 minutes. My best tryout time was a few years back, at 4:01. I think I named a post after this time. Not. Frustrating. at all. Many things to say here....not the time. In any event, I'm not doing it again.

I tried out for K9. Passed the tryout. Made the list of eligible people. Made the academy. Did not pass the academy. Also not frustrating.

I took the sergeant's exam and passed, though did not land as high as I would have liked on the list, so now it's a waiting game...

So, here I am here again. The last couple years I have put much effort and toil into work endeavors, and have come up just a little short each time. I'm placing those work efforts on the back burner for now. I am drained and tired of disappointment in a world in which there are factors beyond my control, factors which a reasonable person could expect to HAVE some semblance of control.

I'm shifting back to the good place of solid priorities: training Brazilian Jiu Jitsu and Arnis-Eskrima, writing, good music, and reading travel narratives.

Good to be back, and I'll be changing the blog to my real name, maybe in a couple of posts.

Thank you for reading,

Deborah Clem

Takedowns

noreply@blogger.com (Deborah Clem) — Thu, 12 Sep 2013 21:01:00 +0000

or my lack thereof...

There was a time I would have never thought to take up a martial art. I did. There was a time I never thought I would be good at it. I practiced. Now I have skill. And I love it.

There was a time I was a terrible shot. I hated shooting practice. I dreaded it in fact. Then I got frustrated with being frustrated. I switched to a better, smaller, more comfortable gun. I practiced. Now I have skill. And I love shooting.

There was a time I said, "I'll never be able to do one pull-up." I challenged myself, "BUT, what if I tried..." I practiced. Now I have strength, and I can do weighted pull-ups. I love doing them. Once, during work, I saw a guy doing pull-ups on the bar of a traffic light. I moxied up, walked over, and did 4 pull-ups with my 30 pound gun belt.

Right now, I hate take downs. I have always hated them. I suck at them. Well, today, I am done with that. I am going to practice takedowns and I going to get good at them. Really good. Like, people in class will dread starting from standing with me good.

Dag

Sabbatical. From this, not training...

noreply@blogger.com (Deborah Clem) — Tue, 10 Sep 2013 10:57:00 +0000

WELL, I suppose I need to write.

I have been back to consistent training since June. The last couple of months have been fairly exhilarating. The months I was absent from training were like a slow winding of a rubber band, and when I started up again, the band snapped into a lovely, slow perpetual motion. I have had more good training days than frustrating ones, my movement is becoming sharper and cleaner. I am beginning to dominate more sparring sessions than ever before. Now, I am about a million miles from being a frightful threat, but there was a time when everything was...just...it just felt like a LOT of work. Not that it's all easy (Ha! right, uh, no), but the vision of the fight is becoming clearer, thus, I use less energy, thus, occasionally, I surprise myself with the occasional moment of, gosh, flight, is the word that just popped in my head. Flow. Clarity. Submissions that are planned and that work. Moves and combinations that used to pass me by, or maybe I passed them as if void of senses, now display themselves like colorful peacocks, daring me to grab their beauty and exploit their presence. I have experienced moments of actual, honest-to-goodness, joy. And not once, a few times. How breathtaking and calming!

We have a new woman in class who I think is going to stay with it. She is a dancer, rippingly strong, totally cool, and absolutely game. I used to dance, so the first time we met we immediately bonded. My friend Rachael received her black belt while I was gone, and her game has turned into something that resembles a small tornado of hell. Fabio has said that pound for pound, Rachael is probably one of the strongest people in our school, male or female. She is a petite woman whose technique movement are razor clean and efficient. Such is the lot of the smaller person. You have technique or you have nothing. Rachael has everything.

Rachael's younger sister Jessica has moved back to San Diego from Tennessee. Her speed is...just...straight up annoying. Jess, if you are reading this, know this is a compliment! My default mode is slower and more methodical, and Jess makes sure I don't lounge around during sparring. And then there is the tall Jessica. I told her when she first started that when she figured out just how long her legs were, she would start wrecking havoc in the school. Well, now she is well into solid blue belt status and she is starting to figure it out. The last time we sparred It took an act of congress to pass her guard. God forbid I get caught in her spider.

My friend Jeannette (pronounced Je-nay) has returned from a short absence. Her game is more like mine, except she is really good at it! Jeannette routinely sends people into fits because she moves so...infrequently! Because she does not have to. The one move she makes just shuts down your whole plan of attack, and when you launch a new attack, she shuts that down too. And then she chokes you.

My current "work on" move is the triangle from guard. Not much to say here except that it's a work in progress. I relied on side control as my gateway to submissions for sooooo long, and I thought, I really need to widen my horizons. I love the triangle, so my new combos are guard, spider, triangle; guard, spider, sweep; guard, spider, omoplata. I am working for the day I achieve them on an "at will" basis, as opposed to a "please god bless me with ability just this one moment" basis. Though I suppose that is the always the goal for all us in jiu jitsu.

I have to apologize for not writing for a long time. Back when I was preparing for swat tryouts, I had promised a post about the power of the big toe in athletic performance. I still have plans to write it. I'll just have to gather my research again. I tend to have a love-hate relationship with writing. I admire those of you who are able to churn out well-written, coherent, intelligent articles with Mach 10 speed. Val Worthington, for example, good grief! Has she ever written anything that isn't completely spot on? Or Georgette, Julia, Jen's family, Megan, Mrs Ibarra, Shark Girl, Leah...all these fantastic women that carve time to write.

When I sit down to write, I have to will myself to open the floodgates, and much of time, I just don't do it. When I am finished writing however, I am always happy.

In work news, the Gaslamp Quarter Bike Team continues to be some of the most bizarrely fun, interesting work I have done. Ever. In life. Frustrating too, but mostly bizarre fun. Witnessing the throes of human behavior while influenced by alcohol and/or synthetic drugs, is completely fascinating. Think...Fellini film quirkiness+thousands of people+everyone is in varying states of loudness/hysteria. That's the bike team.

Um...real quick, I want to start throwing some food news into my blog. Husband and I love food, so I should write about it. We recently had an excellent meal at Chopahn, located at 6th Avenue and F Street in downtown San Diego. Chopahn specializes in Afghan cuisine, which is slightly similar to Mediterranean food. I'll write more about it later, but it's now 4 am and I heading to sleepies.

Train well!

Dag