Jiujiteira Magazine Feb/Mar 2021

GeOt utside sofiafit
with Sophia McDermott

& enjoy the health benefits
of an outdoor workout!

With the weather warming up right now, get outside
as much as you can. Enjoy the fresh air and get some
sunlight. I recommend outdoor workouts and walks
as much for your mind as your body. Thirty minutes of natural
sunlight every day gives you the daily recommended dose of vi-
tamin D. Getting outside is also a great way to break up the mo-
notony of sitting in an office all day. Get out for a walk, do some
stretches, breathe. You’ll feel refreshed and with more vitality.

1 Outdoor workout tips: 4

Get creative with workouts outdoors. There are so
many things you can do with just your body weight
such as burpees, push-ups and abdominal work.
Find a park bench to do some exercises, grab a jump rope,
do sprints. The options are endless. Your mind and body will
thank you. Here are some great exercises to do outside:

1. STEP UPS: 2. PUSH-UPS ON BENCH: 3. LUNGES WITH BACK 4. PLANK HOLD + TOE TAPS:
• Step up on the bench • This is a great exercise to FOOT ON BENCH: • Plank holds are one of the
with a flat foot and weight tone your arms, shoulders • This is a more challenging best core exercises that you
through your heel. Try not to and chest. For a more difficult exercise for the legs and can do. To add some spice
lean forward as you step up version, take one foot off glutes. Make sure to keep let’s do alternating toe taps.
since this takes the load off the floor and bend your leg. your front foot in line with Keep a straight shape from
your glutes and onto your Always keep a straight line your knee and keep your shoulders to feet.
lower back. from your head to your toes. weight through your heel. • Aim for 10 toe taps each side.
• Aim to do 20 on one leg • Aim for 20 reps. • Aim to do 12 each leg.
and 20 on the other. 5. JUMP ROPE:
23 One of the best cardio workouts
you can do is jump rope. It's a
great exercise to tone calves too.
Throw in 2 mins of jump rope
in between your exercises to
increase the intensity!

5

S O PHIA MCDER MOT T (DRYS DA LE ) is Australia's first female
BJJ black belt. A Pan Am and World Champion, she is a certified trainer
and nutrition specialist with the National Academy of Sports Medicine.
Sophia owns Girls On Top an interactive BJJ platform for women. For
more info: [email protected], sophiaFIT.com, FB: Sophia FIT

around the world 2

1

3 4 1. GUSTAVO MACHADO BJJ ACADEMY, WILSON NC:
5 Gray Sthefanya Rivera who trains under professor
5 2 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM Scott Bass brought home the gold at her very first
tournament! Congratulations Gray!

2. POCATELLO, IDAHO:
Proving a mom can be a badass too is Vee Garcia
getting ready for class with her Jiu-Jitsu loving boys.

3+4. CHAMPION ACADEMY, UNITED STATES
MISSION, TX:
Our very own contributing writer, Lorena Balli had
a great time at the Dallas Open! She brought home
three silver medals and her first time scoring 20-0.
She will be competing at Submission Hunter Pro
68 on March 21 in Ediburg, TX. In the next photo,
Lorena celebrates one year of teaching women's
classes at her gym in Texas. Keep up the good work!

5. PURE MMA & TOURO MMA, NEW JERSEY:
We love the artsy effect of the color pop belts in this
picture of our sisters in New Jersey!

6. CARLSON GRACIE JIU-JITSU MELBOURNE, FL:
Big smiles and rolls from Jiujiteiras in Florida.

7. SCHELL SHOCK BJJ, NORTH CAROLINA:
Our Wolf Queen, Samantha Seff and Jiujiteiras
training with black belt champ Thamires Aquino in
preparation for her super fight vs Jessa Khan.

8. CARLSON GRACIE JIU-JITSU HOUSTON, TX:
Mona Bailey starting the week off right hosting
Ladies Night at her gym. That's how we like to start
our week too!

9. NICK DIAZ ACADEMY, STOCKTON
CALIFORNIA: When she's not behind the camera
taking amazing pictures of events like High Rollerz
4 featured in this issue (see page 24), our legendary
contributing photographer is training with legends.
In the photo, Blanca Marisa Garcia post-training
with Jiu-Jitsu Master, Nate Diaz.

10. ALPHA JIU JITSU + FITNESS, IDAHO:
Charlotte McKinley is not only a talented writer,
she's also a great photographer! She captured this
training session between Jiujiteiras Charity and Mary
Grace. Make sure to read Charlotte's exposé, Strong
and Silenced, on page 16 of this issue.

11. FIGHT2WIN 162 MIAMI: Right after winning
her match against Gabrielle McComb, the super
Brazilian fighter Talita Alencar was happy to pose
for a picture with her favorite Jiu-Jitsu women's
magazine! Be like the champ and stay informed
on everything that is going on in the universe of
women in BJJ and MMA, read Jiujiteira Magazine!

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JIUJITEIRAS AROUND THE WORLD SUBMISSION:
To be featured in this section, e-mail a photo (high res images with
300dpi print better) of yourself and your BJJ sisters training, include
names and gym location to: [email protected]

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MIND game

IMPOSTER syndrome mposter Syndrome 1. REFRAMING YOUR
is defined by the THINKING AROUND
American Psycho- THE TASK:
logical Association Instead of thinking of it as a
(2020) as, “a situation situation where you have to
prove yourself, think of it as a
in which highly learning opportunity.
accomplished,
successful indi- 2. REACH OUT TO OTHERS:
viduals paradoxically believe they Find another person in
are frauds who ultimately will training that you can work
fail and be unmasked as incom- with and feel comfortable
petent”. Interestingly enough, the confiding your feelings of
term was originally coined after a self-doubt to as you may find
study with female college students others feel the same way.
who earned exceptional grades Consider reaching out to your
attributed their success to luck or coaches, mentors, or others
error and found it hard to believe who may be able to provide
it was due to merit. social support.

Imposter syndrome can be very 3. OWN YOUR
cyclical. It begins with an achieve- ACCOMPLISHMENTS:
ment or performance-based task. When you do reach a goal,
Then, you may feel anxious and let yourself celebrate and be
start doubting yourself and your proud of your hard work. Make
abilities. This can lead to either a list of the things you did well
over-preparing or under-pre- to accomplish this goal.
paring for the task. In the face
of accomplishment, even if you 4. SET REALISTIC
receive positive feedback, you may EXPECTATIONS:
disregard the positive feedback Set small, achievable goals so
and the hard work you put into it. you are not setting yourself
This ties back to the beginning of up to be overwhelmed. Think
the cycle with sustained anxiety about the next roll or class,
and self-doubt. The good news is or competition or stripe for a
that you do not have to stay stuck bit larger of goals before you
in this cycle! Here are some things become too preoccupied with
you can do to fight the voice telling the next rank or belt.
you that you are an imposter:

REFERENCES GOT QUESTIONS? EMAIL: [email protected]
AMERICAN PSYCHOLOGICAL ASSOCIATION. (2020). WITH THE SUBJECT MIND GAME AND OUR EXPERT THERAPIST
IMPOSTER PHENOMENON. AMERICAN PSYCHOLOGICAL WILL ANSWER YOUR QUESTIONS ON THE NEXT ISSUE!
ASSOCIATION DICTIONARY OF PSYCHOLOGY.
HT TPS://DICTIONARY.APA.ORG/IMP OSTOR- BRITTANY ALLISION is a graduate of the clinical psychology doctoral
PHENOMENON. CRAIG, L. (2018, SEPTEMBER). program at FIT. A resident at Henry Ford Hospital in Michigan and
white belt in Jiu-Jitsu, Brittany hopes to help women in their BJJ journey
ARE YOU SUFFERING FROM IMPOSTER by offering her clinical advice. E-mail her your questions with the
SYNDROME? PSYCHOLOGICAL SCIENCE AGENDA. subject "Head Game" : [email protected]
HT TP://WWW.APA.ORG/SCIENCE/ABOUT/
PSA/2018/09/IMPOSTER-SYNDROME

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Class Schedule* FEB/mar 2021

monday tuesday wednesday

11am Jiu-Jitsu 11am Jiu-Jitsu 11am NOGI Jiu-Jitsu
noon Open mat
noon Open mat noon Open mat 5:30pm Kids NOGI Jiu-Jitsu
5:30pm Beginners Adults BJJ
5:30pm Beginners 5:30pm Kids Jiu-Jitsu 6:30pm Boxing
7:30pm NOGI Jiu-Jitsu
Kids Jiu-Jitsu

5:30pm Women's Only BJJ

5:30pm Beginners Adults BJJ

6:30pm Muay Thai

6:30pm Beginner Muay Thai

7:30pm Jiu-Jitsu

7:30pm Beginner Jiu-Jitsu

thursday friday saturday

11am Jiu-Jitsu 11am Jiu-Jitsu 10am BJJ, Muay Thai &

MMA Open mat

noon Open mat noon Open mat

5:30pm Kids Jiu-Jitsu 6pm Women's Only IU JITSU M
OPEN MAT NOGI
MA MUAY THA

D

M
5:30pm Women's Only BJJ BRAZILIAN J

6pm Cage Sparring n

6:30pm MMA EL BaOvUi dR NSEu, o

7pm NOGI, Muay Thai FL I
& MMA open mat
7:30pm Jiu-Jitsu

*Schedule is subject to changes.

carlson gracie jiu-jitsu team melbourne
880 mc clendon st., melbourne fl 32935
321-890-8037 bjj | 321-917-1599 yoga

bjjmelbournefl.com | luxdeistudio.com

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BRAZILIAN JIU-JITSU | MUAY THAI | MMA

TRAINGetinTopShape WITH THE
BESTLearn Practical Self-Defense
Make New Friends JIU JITSU

Be Part of a Community AND BECOME YOUR BEST! BRAZILIAN MMA MUAY TH

BJJ GI, NOGI Kids Classes Women’s BJJ Da
& Muay Thai ME
Self-Defense & Self-Confidence Learn the most effective self-defense LBOvUiRd NSEu, FLonAI
Beginners to advanced, skills that last a lifetime. Bully techniques and reach your goals in a
classes for everyone. Prevention Program. safe and empowering environment.

TRY A FREE CLASS 321-890-8037

Call us to Schedule Your Free Become part of something
Trial Class Today! Kids & Adults. greater than yourself.

880 MC CLENDON ST, MELBOURNE, FL (ON US1 DIRECTLY BEHIND BURGER INN) | BJJMELBOURNEFL.COM

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