Jiujiteira Magazine Apr/May 2021

inspiration: RAFAELA GUEDES, FROM A HUMBLE START TO BJJ GLORY

issue SIX | APR/MAY 2021

Collagenbeauty is a beast

THE fountain of youth

OUR BEGINNER'S GUIDE TO JIU-JITSU BY GIRLS IN GIS
WILL SET YOU UP to TRIUMPH ON THE MATS!

page 16

APR/MAY 2021 cover story 16

Jiu-Jitsu 101 BY GIRLS IN GIS 25
26
sections: 30
38
COACH TALK 46
Closed Guard
4
BY DAVID SUTTON 34
44
BEAUTY IS A BEAST
Collagen: Fountain of Youth

BY VHILENA NELSON

YOGA FOR JIU-JITSU
Mindfulness

BY EVELYN SUT TON

OUT OF THE CAGE
Be Like Water

BY SAMANTHA SEFF

MIND GAME
The Path to Recovery

BY BRITTANY ALLISON

every issue:

PUBLISHER'S CORNER
Stay a Beginner
CLOSE CHOKE
Interview with Carly Hessler
JIUJITEIRAS AROUND THE WORLD

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6 INSPIRATION
The story of Rafaela Guedes and her
spectacular rise to the top of the podium.

PHOTO: GUEDES & PROF ESSORA A NGÉL ICA GA LVÃO

page 6

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EVELYN SUTTON is on a mission apr/may 2021
to uncover and promote the universe
of women in one of the deadliest № 6ISSUE
martial arts in the world.
PUBLISHER

PUBLISHER’s corner

Stay a Beginner

When I was competing in Lindy Hop and Jiu-Jitsu is a life long practice. If we man- Creative Director & CEO
West Coast Swing, coaches would say over age to stay open minded we will continu-
and over again "you can never exhaust the ously learn, and in that sense, live in the Evelyn Sutton
basics". At conferences I would see beginners sponge-like learning mindset of a beginner.
attending advanced workshops in the hopes writers
of improving their dancing without realizing If you are just starting out on your Jiu-Jitsu Brittany Allison
that the best dancers were actually going journey, this is the issue for you. If you are a Chris Fletcher
back to beginner classes. Why? To work on seasoned Jiujiteira, this is also the issue for Charlotte McKinley
their basics. "Don't focus on extravagant you. Girls in Gis, the premier organization
moves until your basics are clean. Solid that has been supporting women in Jiu-Jitsu David Sutton
technique wins over flashy moves". I took for over a decade, has put together a straight- Evelyn Sutton
their advice and it served me well. Regularly forward Beginner's Guide to BJJ packed
drilling basic techniques is what will get you with great advice. This is the roadmap every Girls in Gis
to the top in any practice. Jiujiteira needs! Rush to page 12 to read it. Samantha Seff
Sophia McDermott
Another advice I brought to my Jiu-Jitsu Before you dive into this issue, take a mo- Vhilena Nelson
is something I learned as a yoga teacher. ment to admire our beautiful cover photo Wendy L Jarva
Regardless of how long you've been training, by the talented photographer of the Jiu-Jit-
arrive to every class as a beginner. What that su stars, Blanca Marisa Garcia. The cover proofreading
means is you train your mind to stay hungry features Gabrielle McComb versus Amanda
and ready to absorb the knowledge offered "Tubby" Alequin at Pan Championship 2020. Edgard Esperança
even if you already know what is being taught. An exciting match that McComb won albeit
Each teacher adds something of themselves Alequin's superb performance. The match photography
into what they teach and for that reason displays excellent technique and artistry Blanca Marisa Garcia
alone, no matter how many times you've seen by both competitors that will inspire you to
a move, there will be something new to learn, 'embrace the suck' and keep training. You Evelyn Sutton
particular to that teacher. It could be a small can watch the video by scanning this QR Katie Marie Jones
detail that gives you an advantage. Avoid a code with your phone's camera.
slippery slope thinking, "I already know this. Lindsay Conley
I've done it a million times." A dismissive at- Happy reading! Oss. Michelle Chopp
titude closes up your mind and takes you out
of learning mode. It will be difficult to retain 880 Mc Clendon Street, Melbourne, FL 32935
anything from class with such mentality. jiujiteiramagazine.com U 321.917-1599

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INSPIRATION STORY BY EVELYN SUT TON
PHOTOS SUPPLIED BY RAFAELA GUEDES

A HEARTWARMING INTERVIEW WITH THE ATOS SUPERSTAR tRhe AFAELA

Guedes

From Manaus, a megacity in the middle of the Amazon jungle to the
coastline of San Diego, Rafaela Guedes Jiu-Jitsu journey wasn't smooth.
There were many obstacles in her path, herself being the greatest of all.
With commitment, discipline and the determination to never give up,
Guedes is now at the top of her game, ripping through the women's
division and she is here to stay.

ny story worth telling starts Being born and raised so close tive son trained and from a
with a captivating begin- to the jungle, surrounded by very early age I was introduced
ning. Rafaela was born it’s awe-inspiring beauty and to Jiu-Jitsu. I wasn’t training
and raised in the city of countless dangers, instills a yet but I was part of the local
Manaus. Many are not certain warrior quality in you. BJJ community.”
familiar and maybe Rafaela certainly exudes the
have never heard of native Brazilian fighting spirit. An active child, early on it
the megacity of became obvious that Guedes
over 2 million A Humble start was the athletic type.

people. Manaus, on the banks Raised by her mother and “I loved playing sports and
of the Rio Negro (Negro River) grandmother, Guedes comes loved to play-fight. At ten years
in northwestern Brazil, is the from humble beginnings. Her old I joined the handball team
seventh-largest city in the family had just enough to take at my school and was part
country and capital of the care of their most basic needs, of that team until around 16
state of Amazonas, where the anything outside of that was a years old when I suffered a
majority of the Amazon rain luxury they couldn’t afford. As knee injury.”
forest is located. An unex- a young girl, she never imag-
pected urban metropolis in ined that one day she would Handball is a popular sport
the middle of the jungle, the leave jungle of Manaus for the in Europe and Brazil. At first
city was literally hacked out coastline of San Diego. glance, it looks like a combina-
of the wilderness during the tion of soccer and basketball.
rubber prosperity at the turn “I had a good childhood. The field and rules resemble
of the century. Manaus is the Jiu-Jitsu was always around those of soccer, yet players use
last frontier between modern me and part of my life growing their hands, like in basketball,
civilization and the mysteries up. My grandmother’s adop- to pass the ball around and
of the Amazon.

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ALL HAIL THE QUEEN: RAFAELA REIGNS SUPREME AT F2W162 throw it into the goal to confidence. At the time,
8 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM score. A fun and fast- training seemed like a good
paced game, the vast ma- way to drop the pounds and
jority of schools in Brazil get in shape. Not for one
offers handball as part of second I imagined it would
their athletic curriculum. become my career.”
Handball is a top favorite
of Brazilian kids. Guedes started her Jiu-Jit-
su journey at the neigh-
Worried about her daugh- borhood’s social project
ter’s health and physical center near her grand-
well-being, Rafaela’s mother’s house. Once her
mother did not allow her family moved, she joined
to return to handball after coach Dailson Pinheiro’s
the injury. Her decision gym in Manaus.
was devastating to Rafa-
ela. From that moment As Guedes started getting
on, the teen athlete was so closer to adulthood, she
depressed, she spent all of still wasn’t taking her
her free time from school training serious. Jiu-Jitsu
at home, gained a lot of simply wasn’t a priority.
weight and disconnected Guedes began going out at
from sports, refusing all night with friends, drink-
invitations to do anything ing and doing all the things
else. That included invi- that most young people do
tations to train Jiu-Jitsu, at that age. She just wanted
and there were many. to have fun and even thou
she did start competing,
Although she was still she wasn’t fully committed.
involved in the local BJJ
community attending California
tournaments as a specta- Dreaming
tor, Guedes rejected every
single invitation to train Once Rafaela finished
until finally, a year later, school and started work-
at seventeen, she decided ing, everything changed.
to give Jiu-Jitsu a chance.
Her initial motivation She decided to truly
to train was only to lose commit herself to her
weight. She didn’t know practice, stopped going
Jiu-Jitsu had other plans out, stopped drinking, and
for her, it wasn’t just going adopted a healthier life-
to get her in shape but it style. All of her focus and
was going to present her time was then dedicated
with an incredible oppor- to work and training.
tunity for greatness and
change her life forever. “I Rafaela started competing
was a teenager struggling more and got over her fears
with my weight and my

of the absolute division, an took six months off from inspirationRAFAELA GUEDES
open-weight style tourna- training. Eventually she
ment that pits competitors returned to her gym in IN THE ZONE: GUEDES READY FOR BATTLE AT PAN 2020
against each other regard- Manaus, and received her W IT H P RO FESSO R A ND RÉ GA LVÃO IN H E R CO RNE R
less of weight class. It is the purple belt from Professor
ultimate proving ground in Pinheiro at graduation. and became internationally recognized as one of the
Brazilian Jiu-Jitsu. most exciting rising female athletes in the sport. A super-
The following year, Guedes star of the Atos team, she collected important titles along
“I was only a blue belt then moved to São Paulo where the way tearing through the women’s division in IBJJF
and I was terrified of the she was exposed to a broad- and UAEJJF, the most prestigious leagues in Jiu-Jitsu.
absolute division. My pro- er international Jiu-Jitsu In January of 2021, she took home the crown at the
fessor signed me up for it circuit than what she was historic all-women’s event, Fight2Win162 in Miami,
and I won. The grand prize used to in Manaus. She Florida defeating world champion Ana Carolina Vieira.
was a trip to the 2014 World quickly immersed herself Most recently, in March, Guedes showcased her impressive
Jiu Jitsu Championship in in the local community, skills at FloGrappling’s Who’s Number One (WNO) Gordon
Long Beach California.” re-connecting with close Ryan vs Vagner Rocha event with an exciting rear naked
friend and fellow Jiujiteira, choke win over Maggie Grindatti from Fight Sports.
Once Rafaela found herself Luiza Monteiro at New
in the United States, it was School Brotherhood acad-
love at first sight. A a new emy, a leading grappling
world of exciting opportu- gym in Brazil at the time.
nities and dreams she had
never imagined before sud- Later on, Luiza moved to
denly opened up. The world San Diego to train under
was hers for the taking. Professor André Galvão,
a 4th degree Brazilian
She quickly realized that Jiu-Jitsu black belt leg-
in order to reach her goals, endary competitor, found-
she would have to take her er of Atos Academy and
game and training to a competition team and his
higher professional level. wife, Professora Angelica
Galvão, also a Brazilian
“I thought I trained hard Jiu-Jitsu black belt and
in Brazil but once I came one of the top female
to California, I realized I grapplers of all time.
would have to train even
harder to be successful. In 2018, Guedes came to
If I really wanted this life, visit, spend time with Lui-
if I was going to compete za and train at Atos Head-
against the best in the quarters. She went back
world on a regular basis to Brazil only to return in
and win, my dedication, 2019, this time to stay and
game and strategy had to join the Atos family.
improve significantly.”
In San Diego, the athlete’s
Rafaela did not perform career took off. Rafaela
as she hoped and lost her Guedes earned her black
matches. Disillusioned, belt in September of 2020
she returned to Brazil and under Professor Galvão

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1 0 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM "I came from nothing and today I’m in a much better place
but I’m not done, there is more I want to accomplish."

JM: How do you like anything we want in life JM: That is the same mis- to it. I get nervous being
living in San Diego? is ourselves, our own sion we have at Jiujiteira recorded, so I talked to
Do you miss Brazil? thoughts and mind. Being Magazine, to empower, Professora Angelica and
RG: I miss my family, able to change my way inspire and motivate she has been helping me
my mom, grandma and of thinking has been my women in Jiu-Jitsu and feel more comfortable
my brother. I miss my greatest accomplishment MMA. What is your mes- with public speaking. I’m
childhood friends and in this journey. Obstacles sage to the girls who are starting to take on more
sometimes I miss the are everywhere, it’s up to just starting out in BJJ leadership in teaching the
food. I don’t really miss you how you are going to and the women who have women’s classes at our
anything else. Without a respond. Are you going been training for a while? gym and it’s helping me
doubt, living in San Diego to see yourself as a victim RG: Titles and ranks come out of my shell a lit-
has been much better of your circumstances or aren’t the most import- tle bit more and practice
for me as an athlete than will you rise up and face ant part of your journey. my English.
living in Brazil. There are the challenges? It’s up to When you are gone, you
so many more opportuni- you to make things hap- won’t be remembered JM: Being a female athlete
ties, I can’t even begin to pen. I come from a family for your titles, you won’t in what is still a heavily
compare. I don’t believe I that didn’t have much, we be remembered for what male-dominated sport,
would’ve accomplished all had barely enough for our color belt you wore and have you ever felt discrim-
that I have in the last cou- basic needs. I will never how many stripes it had, inated against or ostra-
ple of years in my training forget my roots, where you will be remembered cized for being a woman?
and competitions if I had I come from and where and loved for being a good RG: At all the gyms that
stayed back home. I want to get to. I came person, for having had I have trained at, both
from nothing and today a positive impact in the in Brazil and in the US, I
JM: What is it like to train I’m in a much better place world and in the lives of have always been treated
under Brazilian Jiu-Jitsu but I’m not done, there those around you. Life with respect. I never had
legends, Professor Andre is more I want to accom- goes beyond titles. Don’t a negative experience or
Galvão and Professora plish. That motivates me become obsessed with felt uncomfortable with
Angelica Galvão? to face any challenge that them and don’t allow your male coaches or team-
RG: It’s a privilege. At the comes my way. results in a competition or mates. Every gym is dif-
academy, Professor Galvão where you are at in your ferent and I understand
is everyone’s Jiu-Jitsu dad. JM: Tell us about your BJJ progress to negatively this is something that
He encourages us, he sees dreams, the vision you affect who you are as a can happen to women in
the potential in us and have for your life. Where person. Focus on continu- male-dominated environ-
pushes us beyond our lim- do you want to get to with ously improving yourself, ments, however, I have
its. And Professora Galvão Jiu-Jitsu? helping others along the never experienced any
is a true inspiration. I RG: I would love to become way and everything else kind of discrimination in
learn something new from a Jiu-Jitsu world champi- will fall into place at the Brazilian Jiu-Jitsu.
them every day. on as a black belt, how- right time.
ever titles and accolades JM: In your opinion, are
JM: What would you say are not my main goal. JM: Do you currently there differences between
has been the greatest My main purpose is to teach Brazilian Jiu-Jitsu? the Jiujiteiras community
obstacle you had to over- inspire others through my RG: Yes, I have started in Brazil and the Jiujitei-
come in your Jiu-Jitsu journey and show those teaching but I’m still ras community in the US?
journey so far? who maybe have given up working on my English RG: Nowadays, I feel it’s
RG: I would say, the on their dreams that they (laughs). I’m also very shy, pretty much the same.
greatest obstacle we all can still accomplish them. especially when there’s a When I started, the
have to overcome and I want to be a good exam- camera. And now I have to women’s Jiu-Jitsu scene in
the only thing that can ple as a person, a woman do interviews and things Brazil was, from a tech-
truly hold us back from and an athlete. like that. I’m not used nical perspective, more

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advanced but now when JM: You just had an im- that is how it’s been for me, able to really zoom in on
you go to an event like the pressive victory over Mag- not just on this specific what needed improve-
one we just had in Miami gie Grindatti at FloGrap- fight but all of my compe- ment and within three
this year, the all-women’s pling’s WNO. How was titions this year and last months of focused train-
Fight2Win 162, the tech- that experience? year. At some point, things ing, we were able to get
nical level is so high, you RG: I fought Maggie before won’t go my way and that the results we wanted.
see new blue belts putting in 2018 and lost to her will be a learning moment
on an amazing display of twice on the same day so but for now, everything JM: Traditionally you
skill and proficiency on I was a little hesitant to that I’m doing has been were more of a gi player.
the mats. It’s exciting to go against her at WNO. working and I plan on keep How was your transition
witness this evolution of But the reality is, I am not pushing forward. to NoGi?
women’s Jiu-Jitsu. I think the same fighter I was in RG: I hated NoGi. I started
as more opportunities 2018. How I train now, my JM: There is a saying in training NoGi at Atos in
to compete at a bigger dedication and discipline Jiu-Jitsu you either win or 2018 with Professora Angel-
stage started becoming is at a different level and learn. You agree with that? ica. She’s the one who really
available for women, the that gave me confidence. RG: Absolutely! You really pushed me to do it and get
ladies realized it was time My body changed, my only learn from your loses. good at it. Honestly, if it
to step-up their training mind changed, my Jiu-Jit- When you win, you did was up to me, I was going to
and prepare themselves su changed. I was certain well, and that’s fantastic continue to avoid it forever
at a more professional this time, the result would but usually there’s not (laughs). But she knew it
level. And that’s why now be different. At the end much to dissect or go over. was important for me to
you see blue belts doing of a very focused training When you lose, there’s be a more well-rounded
things that you would camp in preparation for material to work on, it’s player and NoGi was part
only see purple or brown the match, I knew I was go- an opportunity for you to of the deal so we went to
belts do before. And this is ing to win by submission. seriously improve your work. It wasn’t an easy
very good, it elevates all of When you know that you game. You look at your transition. I didn’t know
us in the sport. Women’s are giving 100% of yourself mistakes, learn how to fix what to do. Here I was, an
Jiu-Jitsu is getting more to every training session, them and the next match, experienced brown belt
attention, more respect every day, you build in- you won’t make those getting beat up relentlessly
and bigger opportunities. credible confidence. And mistakes anymore. by blue and purple belts.
It was horrible! Professora
SHE DID IT AGAIN! CONGRATULATIONS TO RAFAELA & JM: How does that process Angelica kept encouraging
TEAM ATOS FOR GOING UNDEFEATED AT SUBVERSIV 5! take place? Do you go me through the whole
back and watch videos of process and would not
your matches? allow me to quit. “You have
RG: Yes! FloGrappling is to train NoGi. You have to
an amazing tool for that. train NoGi. You HAVE to
Everything is document- train NoGi!”, she would
ed, I can go back and keep saying over and over.
analyze it. I sit down with Eventually, it grew on me.
my coaches, we go over Thank God (laughs)!
every detail and come up
with a training strategy JM: Who are some of the
to address the problems. women who inspire you
If you watch my first NoGi in the sport?
match and compare it to RG: Luiza Monteiro has al-
my most recent one, you’ll ways been a source of in-
see there is a huge level of spiration and a role model
evolution there. We were for me. The first time I left

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Manaus to compete, she more essential for wom- pete at a reputable event, to be promoted that day,
was the first woman I saw, en because when we are with rules and a profes- and also because I was
circa 2011, and she really growing up, we’re not tra- sional team of referees and already registered for the
inspired me as an athlete. ditionally taught how to you will be fine. Nobody upcoming Pan American
We became friends, I got to fight or defend ourselves. signs up to compete at a Championship at the time
know her personally and We arrive at adulthood IBJJF event, for example, as a brown belt. I went to
found out what an incred- without any self-defense with the intention of really get my medal, and all of a
ible human being she is, skills and that makes us hurting their opponents. sudden, everybody is there,
my admiration for her only easy prey. Jiu-Jitsu is a combat Professor Andre and Pro-
grew stronger. Another sport and people do get fessora Angelica, everyone
one is Yara Soares. I enjoy JM: What is your hope for hurt sometimes but with with their cameras ready
watching her journey. I see the future of Brazilian adequate training, you to go, and out of nowhere,
her potential and how far Jiu-Jitsu for women? learn how to better protect Professor Andre takes out a
she can go. I know where RG: I would love to see yourself and avoid injuries. black belt. I couldn’t believe
she came from and she is more gyms offering wom- Jiu-Jitsu teaches you how it was happening! I was so
someone I also admire. en’s only classes, more to live without fear. happy! At the same time,

"If you live in fear, you won’t be able to do anything in life. You’re
afraid of getting hurt in Jiu-Jitsu? Guess what, life hurts too."

JM: Do you believe it’s women reaching black JM: What is a life lesson you I started to worry because
important that every belt ranks and opening up learned from Jiu-Jitsu? I had prepared to go to
woman and girl learns at gyms. I want to see more RG: The most important PAN’s as a brown belt. I had
least some basic Jiu-Jitsu women competing and lesson of all: don’t quit. no clue how I was going to
moves for self-defense? at a professional level, The storm won’t last perform in the black belt
RG: It’s super import- receiving the same pay as forever. And when it’s over division. I decided my Pro-
ant. For self-defense, it’s male athletes. the sun will shine again. fessors knew best and if
crucial that every woman, The day will end, the night they were promoting me, it
every girl knows at least JM: What is your advice will come and tomorrow, was because they knew it
basic BJJ. It’s by far the for women who want to you will have another was time and I was ready.
most practical form of compete but are afraid of chance to try again. Keep My heart was racing, thou.
self-defense and everyone getting injured? going. Don’t give up! I was confident as a brown
should get some level RG: If you want to com- belt but the realization I
of training. In the last pete but you’re afraid of JM: How did it feel to was now a black belt was a
decade, we’ve seen an getting hurt, train harder receive your black belt? little overwhelming in that
increase of violence, and and learn to mentally RG: Wow! It was an moment. In the end, every-
the world in general has overcome your fear. If you amazing surprise! I wasn’t thing turned out fine.
becomes a more aggres- live in fear, you won’t be expecting it, at all. I often
sive place. Knowing basic able to do anything in life. work at championships JM: You mentioned your
Jiu-Jitsu techniques gives You’re afraid of getting and I knew that one of the heart, let’s talk about
you an advantage over an hurt in Jiu-Jitsu? Guess rules at UAEJJF events personal life. What’s your
untrained attacker, even what, life hurts too. If you is that they don’t allow status? Single, married?
if they are bigger and do get hurt, you will heal. you to be promoted on RG: (Laughs) I am very
stronger than you. I think Serious or fatal injuries the podium. For that happily married to Jiu-Jit-
Jiu-Jitsu training is even are rare in the sport. Com- reason, I wasn’t expecting su. Hahaha! Seriously, I

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am single. When I came RG: At first, I thought JM: Do you have any hob- really love and then I have
to San Diego in 2018 to about going back to Brazil, bies or other activities many gis for everyday
spend time with Luiza and but the situation wasn’t you like to do when you’re training. At Atos we train
train, I ended a four-year any better there either. not training Jiu-Jitsu? only with white gis, and
relationship. Many factors And between dealing with RG: If I’m not training, I’m I don’t have time during
contributed to my decision the pandemic chaos in the sleeping (laughs). I have a the week to wash and dry
and one of them was that I US or dealing with it in personal saying, “I sleep to them, it’s more convenient
didn’t want to have a long Brazil, the United States train and I train to sleep.” to just have a bunch ready
distance relationship. Dat- was a better choice. It was Other than sleep and to go. Everyday, I thank
ing is not something I am very hard. It was driving Jiu-Jitsu, sometimes I go God for that and I feel
interested in at this point me crazy to go for weeks to the beach. blessed. It reminds me of
in my life. I just want to without training. Profes- how far I’ve come. There
keep training, keep getting sora Angelica and I met JM: What do you think was a time in my life, I
better and evolving my up a couple of times to about the beaches in San couldn’t afford gis. I didn’t
Jiu-Jitsu. That’s all I want work out outside and get Diego compared to the have a competition gi and
to focus on at this stage. me out of the house but beaches in Brazil? would have to borrow one
I’m open to a relationship there were weeks when I RG: There are no beaches to compete. Nowadays, not
in the future, when the could feel myself getting in Manaus and I don’t only I have several gis of
time is right, if it happens, depressed and not want- know how to swim, so I my own but I’m also able
that’s great, if not, I’m okay ing to get out of bed. It was go to the beach just to be to send gis to Brazil for
with that too. Right now, I a drastic change. We were close to nature, refresh students who can’t afford
only have time for Jiu-Jit- getting ready for PAN’s at my mind and tip toe along one. It feels really good to
su, my family and my the time and went from the shoreline. Besides be able to do that.
closest friends. a daily routine of intense training, it’s really the

"Focus on continuously improving yourself, helping others along
the way and everything else will fall into place at the right time."

JM: How old are you? training to not being able only other thing I like to Just like the deep roots of
RG: I’m 28. to train for weeks at a time. do for fun. I don’t go out the trees and the vast-
I need to train for my phys- anymore, I don’t drink ness of the Amazon river,
JM: You’re still very young. ical and mental well-being. anymore. I’m sure there so is Rafaela’s drive and
You have a lot of life When Covid hit, PAN was are other things to do in perseverance as an athlete
ahead of you. canceled and the gym had the area, but I’m so busy and a woman in one of
RG: Yes, I’m sure someone to be closed. The insanity during the week with the toughest sports in the
special will show up in my began and nobody really training, I do all my house planet. An inspiration
life again before I’m 50! knew how to deal with it. chores, meal planning and to all of us, we celebrate
I thank God for the people laundry over the weekend. her rise to the stature of a
JM: Last year was very who were around me, who I also wash all of my gis. world-class champion and
challenging particularly in helped me stay sane and look up to her as she leads
California with gyms un- get through it. During the JM: How many gis do us into a new dawn of
der mandatory closure for quarantine, I ended up you have?
so long due to the Covid-19 buying mats and laying RG: I don’t know, I have women’s Jiu-Jitsu. Y
pandemic. How did you them out on the living lost count (laughs)! I have
deal with that situation? room floor to practice. two competition gis I

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COVER STORY

BY GIRLS IN GIS

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razilian Jiu Jitsu (BJJ) has quickly
become one of the most sought-

after martial arts worldwide,
and for those that have ventured
onto the mats and given it a go
you quickly realize why. Not only is
it an incredible work out and one of the most efficient
forms of self-defense (especially for women), it is also
a very powerful tool that can teach us so much about
ourselves, life, and it can also improve our mental
health. The benefits of training can go on and on. But
where do you start? What should you expect? Here
are a few helpful tips to help you begin your BJJ journey.

beginners guide to brazilian jiu-jitsu >
JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 1 7

beginners guide to brazilian jiu-jitsu >

Step number one is to just do it! Brazilian Jiu-Jitsu can be intimidating for some. For some women,
the idea of rolling around in pajamas with sweaty men isn’t at the top of our lists, but it can be one
of the best decisions of our lives. There is no secret when it comes to being good at BJJ other than to
just keep showing up, keep grinding, and keep tapping. To get better at BJJ you just have to do it!

What you will need:

When first starting BJJ don’t, worry about having the best of the Let go
best when it comes to gi and no gi gear. The most expensive doesn’t of the
always equate to being the best for everyone. Finding a gi that fits
your body type can be challenging, but there are plenty of options. ego:
Some companies sell gi tops and bottoms separately. There are a lot
of reviews you can find online when looking for a gi or no gi gear. We see signs on the walls of academies
that say, “Leave your ego at the door”,
As far as what to wear under your gi, there are a lot of options. but truth be told that is virtually impos-
Some like to wear just a sports bra while others like to wear rash sible to do. We all have ego and letting it
guards or t-shirts. Wear whatever your preference is. Just beware go is easier said than done. But what we
that friction can make your sports bras and t-shirts come off easier can do is be aware of when that ego is
and potentially cause mishaps. Speaking of mishaps, when rolling the driving force. Be aware of when it is
your pants will tend to come untied and come off as well. Wearing overriding reason, safety and inhibiting
spats or vale tudo shorts under your gi pants will solve this problem. learning. Your ego can hold you back
more than anyone else can. So, learning
We strongly encouraged you to fill your gym bag to be self-aware will teach you to check
with hair ties, a nail clipper, make up remover, yourself when needed.
athletic tape, and a period bag (pads, tampons
or diva cup). You can never have enough hair
ties and it is better to have your period supplies
ready just in case you need them.

Hygiene: Embrace
the suck:
If you haven’t realized it by now, BJJ is Wearing makeup on the mats can be
up close and personal. Having poor a controversial issue because it can be
hygiene will NOT go unnoticed. Some difficult to get out of gi material and
basic hygiene in BJJ is to wash your of the mats. There are some makeups
gi and gear after every use. Not only that don’t run or smudge, as well as
will this prevent you from being the some nail polish that doesn’t smear.
stinky person in class, it also helps But a fool proof plan is to have make
prevent the spread of bacteria and up remover in your gym bag as a
skin infections like ringworm and staph. staple. This will prevent unwanted
You should always shower after class. stains on your gi as well as others.

1 8 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

6 cover story jiu-jitsu 101

Ask Questions &

BUILD A FOUNDATION:

Any time you are Sure, all the flashy BJJ Obstacles + struggles:
learning something moves you watch on
new you should Youtube look amazing, No matter who you are, your background or your
always ask questions if you but baby steps, my friend. lifestyle, Jiu-Jitsu is filled with unavoidable obstacles
have them. But there is a Dedicate your focus to and challenges. You will get frustrated, you will want
fine line between asking mastering the basics. to quit, and you will cry. However, over time you will
questions and not paying Mastering anything takes come to accept that these challenges and setbacks are
attention. We all do it. We thousands of hours. a part of the process and a huge opportunity to learn.
all zone out in class from Eventually you will build
time to time or struggle up the muscle memory Although no two journeys are alike, there are a lot
with grasping the move- to where these moves of similarities when it comes to the struggles that
ment or concepts behind become instinctual. You accompany living the jiu jitsu lifestyle. Having a strong
the technique. It is just as have to learn how to walk support system makes these challenges more bear-
important to open your before you can run. You able. You will quickly find out that you are not alone.
ears and give your time at have to build a founda-
BJJ you full attention. tion first. COMPARING YOURSELF TO OTHERS
will bring you nothing but misery and deter
Get comfortable being you from your own journey. This is a trap.
uncomfortable: The more you focus on others’ journeys the
less you will on your own. Your lessons and
The trick to surviving experiences are unique to you. This is no one
Jiu- Jitsu is learning how else’s journey but your own. Belts and stripes
to get comfortable with do not determine your value or measure your
being uncomfortable. Getting success. They are there to mark milestones.
comfortable with not always be- What you make of the time and learn between
ing in control. It teaches you how those milestones are what matters most. That
to stay calm and push through. is the real prize. By all means celebrate your
successes and mark your milestones, but
don’t measure your self-value against them.

No one knows what they are doing when they Nothing worthwhile ever comes
first start training. You will get destroyed time easy. Be patient. Trust the
and time again. You will cry, you will want to process. Enjoy the journey.
quit, you will get your ego bruised. Just like anything There is no destination; what you
that you want to get good at, you must suck at it
first. But trust us, the benefits will be worth it. BJJ seek is along the way. Y
will teach you body awareness, discipline, self-con-
fidence, healthy habits, and it will change your life. JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 1 9

SPOTLIGHT STORY BY EVELYN SUT TON
PHOTOS SUPPLIED BY CATHRYN IVY

IVYCathryn
Rpoectkreat,cctohoen

She is the contrast of two very different
life paths and yet, Cathryn finds perfect
balance in the juxtaposition. We sat
down with the registered nurse from
Pennsylvania and high-level Jiujiteira
to talk about life, love and Jiu-Jitsu, her
hopes and dreams for 2021, her views on
women in BJJ, the driving force that keeps
her so relentlessly motivated to train and
compete plus her unique choice of pets.

eet Cathryn The 29 years old full-time
Ivy. She’s a nurse has always been an
nurturing nurse athlete who loves sports and
by day and martial arts. When Cathryn
a submis- was younger, her mother
sion expert enrolled her in Chinese
Jiujiteira by night. She lives martial arts. Back then she
in Downingtown, Chester didn’t know about MMA or
County, Pennsylvania, Jiu-Jitsu. That changed six
a historic borough about years ago when she met her
45 minutes outside of boyfriend AJ Discianni. He
Philadelphia and trains was a new white belt abso-
at Paramount Brazilian lutely obsessed with BJJ.
Jiu-Jitsu where she earned “We would be hanging out
her purple belt last year un- and next thing you know, AJ
der Professor Brad Court. would put me in triangle to

2 0 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

see if I could get out. He would Florida. “That was a one-of- In my opinion, women or three of us, and now
say: ‘you should really try this’ a-kind experience. When the put on some of the there’s at least 20. It’s
and he begged me for months opportunity to participate most exciting fights only going to get better
to come to class. I was hesitant came about, I was like: ‘I’m that this sport can for us as women in BJJ
to get started. I was worried it getting on this card.” offer. Women are more continues to grow.”
was going to be expensive and I scrappy, creative and
didn’t think I would have time “I can’t tell you how surreal display a different kind Even if you are not
to train. But he insisted and the experience was, it was un- of athletic intelligence. the most athletic type
insisted, so finally I gave in, paralleled because Fight2Win We’re smaller most of and have no ambitions
went to class and loved it. That puts on an amazing show. the time, so we have to compete, Cathryn
first class changed my life. That They have great lights and to be very technical. believes that all women
was almost 5 years ago.” music, and the environment I’m excited to see what should at least give Bra-
just makes everyone excited. this is going to bring zilian Jiu-Jitsu a try.
Cathryn was hooked and They really do a great job ele- to BJJ as more women She goes on to explain
from the start she knew that vating women in the sport.” come into their own as how Jiu-Jitsu is the
Jiu-Jitsu wasn’t going to be athletes. Even in the most practical martial
just a casual exercise regi- “Being surrounded by that last five years that I art when it comes to
ment for her, much like AJ, super high level of kick-ass have been at my gym I self-defense, as well as
she became obsessed with it female athletes was insane. have seen major evolu- being a great physical
and wanted to take her prac- Everywhere you looked, there tion. When I started, workout and effective
tice to the next level. were savages, talented women there was maybe two stress release outlet.
so confident in themselves, in
An avid competitor by nature, their bodies and their Jiu-Jit-
Cathryn didn’t exactly start su. It was inspirational. To be
out winning competitions. part of that event, to feel that
She shares how she lost four energy and share the stage
times to the same girl, by the with such big names in wom-
same submission. The loses en’s Jiu-Jitsu... I was beside
motivated her to train harder, myself. And then to win on
get better and return to the top of that felt so great. I had
competition circuit when she my boyfriend and my best
was ready to win. “I love to friend with me and that was
compete. I was one month in the icing on the cake.”
as a newbie white belt and de-
cided I was going to put myself When asked about the future
out there. Now I look back and of Brazilian Jiu-Jitsu and
think that was probably pre- what can we expect to see
mature on my part (laughs). happening with the ladies,
At the time I thought, ‘I’m not she had this to share:
really ready, but in a way I am
ready.’ I lost four times to the “I think women are going
same girl by the same submis- to do something really big
sion, arm bar. It inspired me for the sport. I don’t think
to train harder and learn how that we are going anywhere
strong I was.” anytime soon, and that’s how
it should be. Women deserve
This year, Ivy was part of equal pay in Jiu-Jitsu and
the historic Fight2Win 162 there should be equal oppor-
all-women card in Miami, tunities for female athletes.

JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 2 1

“It’s important to know at you’re in the gym strictly Particularly, exotic ones. When training with your
least some basic Jiu-Jitsu as a hobbyist or a mom Her dog is not her only significant other at such
for self-defense. Personally, who is looking to learn pet. Ivy and Discianni also a high competitive level,
I feel a lot better about trav- self-defense and workout, share their home with a things get intense. There
eling on my own or being your greatest competition pet raccoon, a pet skunk are always ups and downs.
out late at night and it's a and your biggest fear is and a rabbit. For Cathryn and AJ there
great workout. My body is yourself. Once you are able has definitely been more
in the best shape it has ever to put that aside, there’s “It’s a crazy fun lifestyle, ups. She describes what
been. It’s also wonderful for nothing to stop you.” and I wouldn’t want it any it’s like to train with him.
the mind. Training puts other way. I hate being
you in a good place and you “I hope more men and bored. If I’m not doing “He is by far my biggest
feel a sense of community, women who currently train something, I’m napping. I supporter and source of
a sense of belonging.” at a gym, reach out and just want to stay busy.” inspiration. He started
take the newcomers under Jiu-Jitsu about a year and
At Paramount, Cathryn their wings for those first The incredible rise of wom- a half before I did and
enjoys the friendly atmo- few weeks, make them en’s Brazilian Jiu-Jitsu that much of my game has
sphere and does her best feel part of the gym family. we are currently experi- developed from his game.
to make newcomers feel Jiu-Jitsu is not just a sport encing is largely due to the Whenever there is some-
welcome. “I have been or a skill it’s also an art fact that - over a decade thing new that he learns,
working at my gym, Para- form. There’s a lot to be said ago - a few very determined he shares that with me
mount Brazilian Jiu-Jitsu about the human compo- trailblazing ladies took and I work it into my
for a few years now. And nent and the discipline of upon themselves to trans- game. He is the number
the biggest thing that hap- it. Part of the lifestyle is form the landscape of the one person who is always
pens when new women embracing people that feel male-dominated sport and in my corner hyping me
come in to try a class is uncomfortable and helping fight not just for titles but up and getting me ready.”
that they say how scary it them feel included.” also for the respect female
is to go into a male-domi- athletes deserve and for “Sometimes I actually
nated sport. It makes them Outside of training, she fol- equal opportunities in the think it’s pretty funny
feel unsure of themselves. lows a happy hectic work sport. Along the way, there because I follow women’s
Often, they worry that is schedule where she is out were many men who sup- grappling networks on so-
just not going to work out.” the door by 5:30am, three ported women’s Jiu-Jitsu cial media and many of the
days a week for her job as and helped pave the way, women whose husbands
“I do my best to let them a nurse. On a typical shift, facilitating training and train say that they can not
know I understand and Cathryn is at the hospital opening doors that weren’t roll together. It’s not good
sympathize with them. for over 13 hours, yet some- available before. for their relationship. For
It can be scary to try how, she still finds the en- AJ and I, we roll really well
something new and ergy to drive straight from Cathryn enjoys the same together. He’s a more com-
embrace such a different the hospital to the gym to support from her boy- pact guy comparatively so
environment. But it’s a catch the 8:30pm Jiu-Jitsu friend. Jiu-Jitsu is not only there isn’t a huge size or
tremendous opportunity class. “Training is my main a huge part of her life but weight difference. And he
for personal growth. When outlet. I can’t imagine go- it is also a cornerstone of knows intuitively how to
you push yourself outside ing home after a long shift their relationship. AJ Dis- roll with me.”
of your comfort zone, you and not training.” cianni is a brown belt who
learn you’re actually a lot trains at Paramount with "We do have our days
stronger mentally, physi- After training she goes Cathryn, teaches and also when maybe we are both
cally and emotionally than home and picks up her competes at major tourna- getting ready for tourna-
you ever thought you were. dog from the neighbor’s ments such as Fight2Win. ments and we are both
That happens to me at house. It’s no exaggeration She credits him for first feeling more aggressive,
competitions but whether to say Ivy loves animals. introducing her to BJJ. sometimes we get mad

2 2 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

at each other but for the people don’t want to be “I’m a pretty bubbly person if we want to, or flow roll,
most part, everything in. I focused on finding to begin with but I defi- they’re down. And when I
has been great. I depend opportunity. A big part of nitely get frustrated and get there, it’s time to roll. I
on him. If I go train or my game now plays off on overwhelmed, just like actually feel like it’s the eas-
for some reason compete having excellent defense anyone else. And nursing, iest thing for me to flip the
without him it’s really hard skills. I can defend most at- especially this year with a switch because I’m so excit-
because he is my favorite tacks and from there come pandemic, has obviously ed to be able to let loose and
person to have there.” back and attack. That been challenging. I spend train with my friends after
makes me a very reactive a lot of time with patients a long day at work.”
Besides the pets, the home player. I like to attack off who aren’t getting better,
life of the Brazilian Jiu-Jit- of other people’s missed instead they are getting Some women, particu-
su couple isn’t much opportunities and that’s sicker and some of them larly in the beginning,
different than what they what I’m focusing on.” are not the nicest people. struggle with feeling
experience at the gym. That’s when I have to be comfortable with the level
Being in the trenches extra compassionate and of controlled aggression
“When we’re not training as a nurse, particularly at the end of a tough shift, required to learn BJJ.
at the gym, we are train- this past year as a world I’m feeling emotionally They are afraid of getting
ing at home. We have mats pandemic broke out, has drained and stressed out, injured or hurting their
setup in our basement so prepared Cathryn for the I honestly can’t wait to partners, as a result, they
we can train and go over battlefield that is Jiu-Jitsu. train. I’m so ready to flip end up training too lightly.
stuff whenever we want However, how does a nurse over because Jiu-Jitsu Cathryn’s advice is to trust
to. We’re both really lucky balance these two very helps me release every- the process and let go of
that we are on the same contrasting aspects of her thing I felt during the day.” fear. “It’s important to find
page and passionate about personality? During the support and build trust-
Jiu-Jitsu. If we weren’t, I day she is taking care of She emphasizes that trust ing relationships with
don’t think we could make people, being loving, com- in your teammates and your training partners. It
it work. We both want to passionate and nurturing. feeling comfortable where definitely starts at your
open a gym together one Then after hours, Cathryn you train is one of the home gym and the culture
day. We’re both very active turns on the necessary ag- key elements necessary behind it, because if you
competitors, and this is gression to perform well in to succeed in Jiu-Jitsu. don’t feel comfortable
definitely a significant this sport and the warrior “I trust everybody at my there, it’s only going to get
part of our life together.” wakes up ready for battle. gym and we can go hard harder to learn and grow.”

When it comes to her
BJJ game, there are a few
things Cathryn is really
focused on in hopes of
elevating her strategy and
technique this year.

“I’m smaller. I fluctuate
between 110lbs and 115lbs
and I find myself on the
bottom all the time, not by
choice. Last year, I feel like
I really focused on learning
how to be strong on the
bottom and in all kinds of
lesser positions that most

JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 2 3

“Personally, I make it In male-dominated envi- ing the landscape. If you ican National. Other than
a point to know when ronments, complaints of feel uncomfortable during that, I’m trying to make my
we have new women sexual harassment and training, the best course game more well-rounded.
come in to train or really gender discrimination of action is to not roll I want to continue to level
anybody new come in. are part of the panorama. with that individual and up and grow the women’s
I’m super welcoming. I Although Cathryn has immediately tell someone program at my gym.”
want them to be happy never felt herself a victim, in charge. It’s essential that
and comfortable on the she has an experience to your concern gets escalat- Cathryn has a final mes-
mats. I want them to take share that other Jiujitei- ed so it can be dealt with sage to all the Jiujiteiras
things slowly, learn some ras may have come across and people understand out there, who may want
of the etiquette and the and offers her advice on that what they are doing to learn more about her
discipline of Jiu-Jitsu. But how to navigate it. won’t be tolerated.” journey or want to train -
then I also want them to send her a message via her
know that when we start “Personally, I haven’t had Future plans IG: cathryn_ivy. She loves
drilling, you can definite- any uncomfortable experi- the sisterhood of Jiu-Jitsu
ly hold your own when I ences with male coaches or On the mats, this creative and wants to travel to at
attack. I want you to do training partners. I never athlete plays a dynamic least 50 different gyms
what you can to defend felt harassed or discrim- game of takedowns, guard this year to train and meet
yourself and fight back. inated against but inter- passes and sweeps but she other fellow Jiujiteiras.
You’re not hurting me. estingly enough, I did have admits that she is not the
Technique is something some issues with wives of best at going for points. “I love getting to know
we build up over time, and students. It’s a situation Cathryn considers herself women in the sport. I love
I don’t think most people where the wife doesn't a submission player. “I the sisterhood we have in
are just able to jump into train and due to a lack of would rather sit back for BJJ and I love visiting other
that until they have devel- understanding of the gym a leg lock and come up to gyms. I want to get myself
oped some level of trust culture and the nature pass if that lends itself to a out there, meet new people
with their teammates. It’s of the physical closeness better submission oppor- and see what their gym cul-
essential that your gym of Jiu-Jitsu she worries tunity then win by points tures and communities are
is a place that makes you something more than any day. When I win by like, share with them what
feel safe and at home.” just training is going on points, I don’t even feel I got and learn from them
between her husband and like I won as opposed to as well. And if you are ever
“Jiu-Jitsu is not female partners or coach- wining by submission.” in the Chester County area,
just a sport or a es. I’ve been in a serious stop by our gym and get
skill it’s also an relationship for the entire Although this strategy some training in with us.”
art form. Part duration of my BJJ career, has been serving her well,
of the lifestyle to me that jealousy doesn’t Cathryn is ready to work Cathryn also wanted to
is embracing exist but for others whose on getting better this year make sure to take this
people that feel partners don’t train, it can at points and pursue her opportunity to send out
uncomfortable be a real issue. Some people plans of participating at a shout out to her coach
and helping them aren’t very trusting." more big tournaments. Professor Brad Court and
feel included.” sponsor Hyperfly.
“My advice for ladies who “I am so excited for the
Follow Cathryn Ivy online: have experienced harass- future! I’m more of a NoGi We hope to see Cathryn at
ment or discrimination player and my plan for this a gym near us very soon.
IG: cathryn_ivy is to be mindful of their year is to hit up all the big Perhaps she will bring her
Get 10% on Hyperfly with code: interactions with males at competitions. I’ve never handsome and fluffy pet
the gym, especially a white been to World NoGi and raccoon, Rocket, along
RocketFly belt woman who is just I really want to go. I also with her and we can roll
starting out and still learn- want to compete at Amer-
with him too! Y

coach talk

GCuloaserdd

defend & submit Also referred to as full guard, the closed guard
opportunities: is the most fundamental position in Brazilian
Jiu-Jitsu and can be used to both attack and
SWEEPS AVAILABLE FROM CLOSED GUARD defend. What makes closed guard so effective
Some of the most simple and basic sweeps available from is the fact that it is literally a upside down
closed guard are the following: mount position for the person on the bottom.
There are many sweeps available from closed
- Flower Sweeps or Pendulum Sweep guard. In this guard the legs are hooked behind
- Scissor Sweeps the back of the opponent, preventing them
- Hip Toss Sweep from standing up or getting away. In order
- Overhead Sweep to escape, the opponent needs to break the
guard or open up the legs and advance.
BASIC ATTACKS AVAILABLE FROM CLOSED GUARD
There are also a variety of effective submissions available from
this position for you to practice and incorporate in your game:

- Kimura SWEEP + SUBMISSION COMBO
- Arm Bar FROM CLOSED GUARD
- Triangle
- Collar Chokes
- Omoplata

COMBO SWEEPS + SUBMISSIONS
Once you become familiar with the sweeps and attacks
available from closed guard, it's time to start putting them
together. There are quite a few attack and sweep combos that
work really well from this position. A great place to start is with:

- Hip Toss + Kimura

LEVEL: Beginner

DAV ID S UT TO N is the lead coach and owner of Carlson Gracie
Jiu-Jitsu Team in Melbourne, FL. With over 18 years in martial arts and
currently a brown belt in Jiu-Jitsu, David is responsible for a sucessful
kids, adults and womens' program at his gym. You can contact him at:
[email protected] or bjjmelbournefl.com

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surgeons, dermatologists, and beau- which created a following of people rate of collagen in food is 27%.
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JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 2 7

Not only do they have a product that day that I didn’t wake up in discom- MEET UMZU'S FOUNDERS
is backed by science they only use fort during the night and struggle
sources that are organic and ethi- with the pain during the day. I was CHRISTOPHER WALKER
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over two years I was tired of always who participates just need to allow it to help itself.
having nagging aches and pains. My in Brazilian Jiu
joint pain, especially, in my knee Jitsu at Carlson ROBERT WALKER
was constant. There was never a Gracie Melbourne
Robert graduated college with a
degree in Industrial & Systems
Engineering with foci in Data
Science and Computer Science.
Since then, he's helped grow
UMZU through marketing,
web development, operations
management and data science.

Raised in Virginia, he seeks to take
a small-town work ethic to big business
by helping grow UMZU supplements
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them. His hope is that, as UMZU grows
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rest until UMZU changes how the public
approaches personal health.

V HIL E N A N E L S ON is a professional hair stylist and owner of
His & Her Mobile Hair Salon in Melbourne, FL. A blue belt in Jiu-Jitsu,
Vhilena competes in BJJ and is a local advocate for women in the
sport. You can contact her at: [email protected]
or hisandhermobilehaircare.com

2 8 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

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yoga for jiu jitsu

BY EVELYN SUT TON

When we learn to coordinate body
movement with breath while being
immersed in the moment — as we do in
yoga and meditation — Jiu-Jitsu becomes
a mindful exercise, a form of moving

meditation that can also be
described as a spiritual practice.

ccording to meditation
teacher Guy Arm-
strong "mindfulness
is knowing what you
are experiencing
while you are ex-

periencing it. It is moment-to-mo-
ment awareness". Mindfulness is
observing our own thoughts and
emotions without the need to
judge or get involved with them.
This helps us become less reactive
and more proactive, make better
decisions and be fully present in
each moment of our lives. How can
we apply mindfulness to Jiu-Jitsu?

3 0 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

start with Train your however emotions should 5 minutes
the breath mind to see not be a cozy couch where
good in all you take a nap and end up meditation
Breath is life. Because it stuck in. Emotions should
is an automatic process One of the most powerful be a spring board. Use the Daily Mindfulness
controlled subconsciously things you can do is learn energy that comes with the Routine to Develop
by the respiratory center how to quickly change your feeling as fuel to propel you Calm and Resilience
at the base of the brain, we perspective of a situation. into higher-level thinking.
ignore it and forget that The way you perceive some- This is as much of a physical Reduce stress, anxiety,
is happening. The act of thing defines if that experi- exercise as it is an intellec- and sharpen your
breathing is the most vital ence will promote growth or tual one. Notice where your concentration.
thing your body has to do to set you into self-doubt, fear, body tenses up when you
survive. If you've ever been anxiety, panic and even de- feel a certain emotion. Do CHECK IN > Find a
choked out on the mats you pression. Being able to "snap your shoulders contract and comfortable sitting or
know exactly what it means out of it" and change your your chest sinks in when laying down position
to not be able to breathe. mind is a powerful skill that you are afraid as an uncon- and begin by taking a
How about we begin to pay comes in handy in Brazilian scious attempt to physically few moments to arrive
attention to our breath and Jiu-Jitsu. Try practicing it protect your heart? Do your and settle in your
learn to control it? By hyper on the mats when you get knees, ankles, feet or toes body. Acknowledge
focusing on your inhales caught in a bad position and lock, hurt or get sensitive how you feel and let it
and exhales and coordinat- feel yourself begin to sur- when you're be. (30 sec)
ing your movements with render. Look for the good in anxious?
the breath, you enter a state the situation. Is there a way Where in your FOCUS ON BREATH >
of mindfulness and give out of it? If not, what can body are you Gently shift to mindful
yourself the best chance I learn from it? That same experiencing breath, being aware of
of success by increasing attitude will translate from the emotion? inhales and exhales.
mental focus, awareness the mats to your daily life. Use that to your Be 100% present with
and physical stamina. Deep advantage. Then the breath and notice
and controlled inhales Give yourself study your opponent and how air moves in and
are powerful infusions of permission to use it against them.
energy, use that momentum feel it all out of the body.
for explosive moves, attacks Become the Place your left
and escapes. Slow exhales Humans are complicated Observer hand over your
create peace amidst the creatures with sophis- belly and right
chaos, bring clarity, calm ticated processes and a Begin to observe your body, hand over your
down the nervous system higher-level brain superior noticing areas of tension or heart. Observe
and are an excellent tool to to any other creature in tightness. Once you identify how the body
stop panic, anxiety and fear. this world. We are created those areas, allow them to reacts to
Use exhales to strategize, to feel all of the feels, the soften as you exhale, and if breath. (1 min)
defend and replenish before entire spectrum of emotions needed, mindfully adjust
your next move. Become a in the human experience. your body so that you can GUIDE THE MIND >
master of your own breath, Being in your emotion is relax into your own skin. Be As you begin to pay
and notice how your BJJ healthy and necessary, aware of how you’re feeling attention to your
magically improves. emotionally and mentally thoughts, you may
notice your mind
E V ELY N S UT TO N is a E-RYT200 yoga teacher and owner of starts to wander.
LuxDei Studio in Melbourne, FL. A white belt in Jiu-Jitsu, Evelyn applies Things you haven't
her personal practice and knowledge of yoga to BJJ while helping thought about in years
others do the same. You can contact her at: [email protected] may come to surface.
or luxdeistudio.com If this happens, it is
natural. The mind is
like a small child who
doesn't want to be
disciplined. Be loving
and kind to yourself
and gently bring your
attention back to the
breath. (2-3 min)

BE GRATEFUL >
A grateful heart is
a joyful heart. Rest
here and mentally say
thank you to yourself
for taking the time for
this practice. (30 sec)

JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 3 1

as well. If there’s a sense of insight rise to the top mindful is paying greater very difficult and intense
calm or ease, restlessness of your consciouness. It attention to this process, situation, (BJJ partner
or irritation, excitement, takes a little practice but identifying patterns and choking you, for example)
anger, fear or sadness. it's well worth it! using it to our advantage. you develop the necessary
Whatever thoughts or im- For instance, if you have a skills to remain mindful
ages come up in your mind, The practice of observing habit of discouraging your- in a much less difficult
notice them, acknowledge yourself allows you to be self when going against situation, like being stuck
them without judgement fully aware of your expe- a physically bigger oppo- in traffic or a stressful day
or attachment and with an rience in the moment; nent, notice that negative at work.
exhale let them go. physically, emotionally, mental talk and reverse
and mentally. The mo- it. Instead of using it in a Mindfulness’ research
A great exercise is to ment you notice that your way that is going to take shows that it reduces
imagine your thoughts, mind has wandered off is your confidence and power stress and anxiety, im-
memories and emotions a moment when you are away, do the opposite. Tell proves attention and mem-
as passing clouds. You fully present. yourself, you are lighter, ory, and promotes self-reg-
notice them in the sky faster and can last longer ulation and empathy.
of your mind, and then Break out because you are smaller. Regular practice can even
let them go away. Others of negative change the brain’s gray
will come, you rinse and patterns The practice of mindful- matter and improve re-
repeat. You'll notice the ness is something that you gions linked with memory,
more you do this exercise, We all have our own can easily incorporate inti sense of self, and regula-
the less intrusive thoughts process of how we put your BJJ practice and your tion of emotions. Mindful-
or mental chatter show thoughts together. Being daily life. When you learn ness keeps your brain and
up and more clarity and to remain mindful in a
soul healthy. Y

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close choke

'MatGirl'

Much like her favorite comic book character, BatGirl, Carly Hessler is one
smart young lady. The Senior Software Engineer is a tenacious Jiujiteira
who is learning to decode the art of Brazilian Jiu-Jitsu. When she is not
working on computers, playing Dungeons & Dragons, or weightlifting,
she's on the mats practicing positions and submissions — chokes being
her favorite. Comfortable in male-dominated spaces, she believes
nothing will improve for women in these areas unless more of us rise up
to the challenge, which she is happy to take. With a positive outlook and
great sense of humor, Carly is fully enjoying her BJJ adventure.

STORY & PHOTOS BY EVELYN SUT TON

JM: Tell us about yourself. week – otherwise with JM: I remember my first so even knowing as little
Where are you from and that schedule I’d end up Jiu-Jitsu class as having as I do right now I feel like
what does a typical day in eating out all the time! no clue what was going on. I could smash all of my
your life look like? How was your first class? bullies. Even though I don’t
CH: I'm 25 years old, born JM: Have you trained mar- CH: I’m an overthinker so deal with that anymore, it’s
and raised in Florida. For tial arts before and what when I considered getting like I’ve grown past being
the past year I've been attracted you to BJJ? into BJJ I started watching ‘the bullied’ and I can be my
working from home so my CH: When I was a kid my videos and reading about own person. I don’t need to
usual routine is having parents got me a Taekwon- ‘what a beginner should be afraid of anyone trying
the alarm go off at 7, hit do DVD I watched twice. know’ so I didn’t embar- to flex their ‘power’ over me
snooze several times, Aside from that amazing rass myself too much on because I have my own.
check my email, and then list, no experience. What the first day. But even with
head off to the local gym really attracted me to BJJ that the first day was kin- JM: How long have you
for strength training. is how nerdy of a martial da scary! New people, new been training? Do you
Afterwards I work the rest art it is. It’s as much about place, and not knowing prefer gi or nogi?
of the day and do BJJ in mind as it is body. I like what the heck I was doing. CH: Almost 3 months. I
the early evening. Then how so much of it is about think I actually like nogi
my husband and I watch leverage, and how for most JM: What impact has Jiu-Jit- more right now since it gives
TV, a movie, or play video moves there’s a counter – su made in your life, as a me more opportunities to es-
games online with friends and a counter to that woman, and individual? cape and survive while I roll.
to relax. I try to prep all counter. It’s a lot to learn CH: I feel a lot less afraid, But I do like gi for the greater
the meals for the week on and I love learning. But it’s more confident, more areas to grab and control the
Sunday so I don’t have to also a fantastic outlet for powerful. I was the kid opponent. It’s a toss up, they
worry about it during the stress like weightlifting. everyone bullied in school, each have their strengths.

3 4 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 3 5

LESSONS LEARNED > JM: And what do you was the greatest lesson JM: What does it feel like
A FRESH NEW WHITE- find easy, what comes you took from it and will to be a woman on the
BELT, CARLY L EARNED natural to you? you compete again? mat in what is still a male
MUCH ABOUT HER CH: Being aggressive and CH: One major thing I dominated sport?
ABILITY TO FIGHT AND surviving when it actually learned is I need to figure CH: Honestly, pretty normal
SURVIVE AT HER FIRST comes down to rolling. out how to actually start for me. I went to college
TOURNAMENT AND Because I do weightlift- a roll, and not end up in in a STEM field, work in
HAS PLANS TO ing and used to go in the the other person’s mount. the same field, I play video
COMPETE AGAIN mosh pit at metal con- But I also learned I can games, Dungeons & Drag-
certs, I’m always excited survive for three whole ons, go to metal concerts,
JM: What’s your favorite to let the anger out (in a minutes in someone’s weight lift...my life has
position and favorite productive way). mount with her trying been constantly existing in
submission? her darndest to submit spaces where I’m outnum-
CH: Side control has be- JM: You recently had your me! I’d love to compete bered at least 6 to 1. And it’s
come my favorite since it’s very first BJJ competition again. It feels great to difficult since there’s always
easier for a small person at your home gym’s in- go all-out and know the things guys just don’t get.
to control an opponent. house tournament. What other person is too. But it’s not going to change
My husband is so big when unless there are women in
trying to go to mount I those areas. I’m not really a
can’t get my knees fully to trailblazer or anything, but
the ground, but with side I’m always happy to exist in
control that’s not a prob- these spaces to help with
lem. As for submissions, the numbers even if it’s un-
someone showed me the comfortable sometimes.
Ezekiel choke my first roll
and I really enjoy it. It’s JM: How important is
simple and effective! having a “female squad”
for support at your gym?
JM: What things do you CH: It’s been amazing
find hard in training? having one. It’s great to
CH: Everything! But in have a group of people who
particular I struggle with ‘get’ having long hair, who
figuring out where to put understand having too
all of my limbs and arms small of legs to really nail
and whatnot. It’s not a triangle. I definitely look
intuitive for me. I watch forward to going to the
the move several times women’s class at our gym
but then when it comes since it feels like a family
down to actually having within the gym family. Fam-
to move my body to do ily squared! But I don’t want
the thing, I blank. But as to discourage any ladies
I learn more moves, my reading this who might not
body seems to be getting
a better understanding. JIU-JITSU FAMILY >
CARLY AND HUSBAND
SHAWN ENJOY TRAINING
TOGETHER AND HANGING
OUT WITH THEIR NEWLY
FOUND BJJ FAMILY

3 6 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

have that yet since they’re JM: You’re married and CH: Batgirl, hands down. to think of it all in real
the first on the mat at their your husband also trains. She’s smart, great with time! It’s like a physical
gym. Things like this are What is it like to share computers, and a master real-time strategy game
definitely a lot easier with a this practice with your of several martial arts. that you can also use to
“female squad” as you put it, significant other? She works with Batman defend yourself.
but if you’re going at it alone CH: He’s a 6’4” 270lb bear of sometimes but she can
the cool part is you get to a man, so he has a tendency handle things on her own. JM: What is something
help the next person and to win during a roll if the I like Batman too, but Bat- that people would be sur-
create that “female squad”. other person isn’t skilled girl still has that spark of prised to learn about you?
enough to know how to humanity that makes her CH: I lived on a sailboat for
JM: What do you consider handle him. Meanwhile I more relatable. It’s really several years. For our hon-
the greatest challenges haven’t really won anything frustrating they’ve had a eymoon we sailed the boat
for women in Jiu-Jitsu? since I don’t have height or Batgirl movie in the works to the Bahamas. Really awe-
CH: Being small and weak- strength on my side. Our for years now but the writ- some experience, and also
er strength-wise. I’ve been experiences are totally er said “I can’t figure out pretty terrifying at times.
weightlifting the same different, but we’re really a good story”...have you
amount of time as my hus- supportive of each other. tried reading the comics, JM: What is your hope
band but I’ve watched him I pushed him to compete dude? There’s hundreds of or resolution for 2021?
go up weights faster and in the recent tournament great stories! CH: I don’t have a fixed
we’re on mostly the same when he didn’t want to, goal or resolution. I’d just
regimen and diet. That’s and he makes me feel bet- JM: If you could have like to look back on the
how biology works, and ter when I feel bad about any superpower, what 2021 and see that I’ve
it’s frustrating to have the still sucking. If we went to would that be? improved mentally and
‘short end of the stick’. We different classes we’ll come CH: A Green Lantern ring physically and didn’t
have to make up for it with home and be like “oh man, would be pretty cool. It spend it spinning my
nailing technique better, I learned this, it’s so cool, gives the ability to mani- wheels. BJJ has been a big
using our flexibility and let me show you”. If we do fest constructs based on
speed to our advantage. that at the gym people will sheer willpower. With the part of achieving that. Y
make fun of us for “white ring you can also fly and
JM: Do you have any ladies belt teaching white belt”. get a cool Green Lantern "I love how there’s
who inspire you in BJJ? suit. I’d be happy with just so much to learn
CH: Every single lady at JM: What are some of the first part though, you
the gym who’s been there your hobbies/interests could focus on having the in Jiu-Jitsu.
longer than me! They outside of Jiu-Jitsu? right sized screwdriver There’s so many
keep going and that mo- CH: Video games, board and BAM! don’t need to go moves, so many
tivates me to keep going. games (the really nerdy searching for one. Or, you counters, so much
I’d like to watch more ones), pen-and-paper RPGs know, manifest sharks to think about,
competitive BJJ, but on like Dungeons & Dragons, with lasers.
the MMA side of things homebrewing, watching and you have
Amanda Ribas is an inspi- anime, reading, and I’ve JM: What do you like the to think of it
ration for me. Her ground been working on turning most about Jiu-Jitsu? all in real time!
game is amazing, and she my yard into a ‘food forest’ CH: I love how there’s so
always seems so goofy so it’ll make food with little much to learn. There’s so It’s like a
and happy. I’m a goofier maintenance. physical real time
person so it’s nice to see many moves,
someone who can be that JM: Who’s so many strategy game
awesome of a fighter and your favorite counters, that you can
keep high spirits. superhero so much to also use to
and why? think about,
and you have defend yourself."

ART & COPYRIGHT JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 3 7
DC COMICS

out of the cage

There’s a continuous ebb and and by wrongfully assuming everyone Each time I had been promot-
flow in the Jiu Jitsu world. of lower rank than you will be easily ed in Jiu Jitsu, it had been
Some days, your skillset ema- dominated only sets you up for an one of the greatest days of

nates from your every pore, all your inevitable feeling of inadequacy. my life. Now, as a one stripe brown

movements flow together seamlessly, Another saying constantly belt, I am savoring every single step
and you handle all your rolls and heard on the mats is ‘some- of this journey and trying to soak it
drills with ease. Then, there are days times you’re the hammer all in. I still remember my very first
where everyone from the no stripe time putting on that gi, and it’s in-

white belt to the once-a-month and sometimes, the nail.’ For me, I credible to realize a black belt isn’t

drop-in can run circles around you prefer the saying ‘sometimes you’re so far away anymore. What once
and make you feel like that piece the pigeon, and sometimes, the seemed a completely unattainable
of fabric tied around your waist is statue.’ Primarily because more goal, is now within reach. It is al-
nothing more than a bold-faced lie. often than night at my 5’0 and small ways impossible until it is done.
The biggest letdown I have ever faced statured frame, I often feel like I am
(besides biting into what I thought being crapped on. Just when I think While sure, the color
was a burger only to be vegetables I am conquering one hurdle and of the belt wrapped
masquerading as meat instead), was breaking a plateau, I discover new around your waist is
wrongfully assuming that levelling ways in which I am inferior. There indicative of time spent dedicat-
up with a stripe or a belt automati- are levels to this game, and I often ing oneself to a lifelong journey in
cally made me able to always con- feel like I’m barely tackling easy martial arts, it does not mean it
quer those of lesser rank. Turns out, mode on my own gaming system. always reflects our best self that
anyone can get caught and becoming day. I’ve had competitions where
complacent can be more dangerous There are days where I leave I just couldn’t string anything
than the former wrestler white belt the mats and have myself a together and felt lethargic and out
with something to prove. good cry in the privacy of the of rhythm. Only to compete or roll
shower. There are also days where with that person at a later date and

There’s a saying that goes I want to call my grandma, who have the results be a complete 180.
around the BJJ community; knows diddly squat about Jiu Jitsu
The belt only covers 2 inches by the way, and tell her I finally
of your ass; it’s up to you to cover the caught someone in a submission
rest. So, while the change in color series I have been working on. There
or addition of a stripe/degree may are so many emotions entangled in
be attributed to your growth in the this wonderful and chaotic sport
sport, it is not always indicative of many of us dedicate our lives to, and
unmatchable prowess. Especially it can often times be a rollercoaster
being a woman in such an aggressive of ups and downs.

sport, size can be a factor the closer in SA MA N T HA S E F F, "The Wolf Queen" is a BJJ brown belt under Team
skillset a person is. The strength of an Rubao Carioca at Schell Shock BJJ in Fuquay Varina, NC. She's a professional
individual definitely plays a factor in atomweight MMA fighter and writes a weekly blog: WolfQueenMMA.com.
the ease of which they can be handled In her spare time, she enjoys cooking & baking and besides her
title belts, her color-coded self-written cookbook is her most prized
possession. You can reach her via DM on Instagram @wolfqueenmma

3 8 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

"Some days, you just feel
it and that BJJ magic is
a sight to behold. And
other days you’re clumsily
moving on the mats, with
every movement laborious
and cumbersome, aka the
highs and lows of Jiu Jitsu."

Iwish I could say it gets easier, but
the truth is, I always want to push
myself to be better than I was yes-
terday, therefore I am always present-
ed with new challenges and hurdles
to catapult myself over. What does get
easier is my patience with myself to
choose to react calmly when things get
difficult. The mental journey of prac-
ticing kindness to my inner self when
I am having a bad training day has be-
come less arduous over time. Although
there are days where I still conclude
my training with a good old shower
cry (usually while in between weight
cuts for fight camps), I now know that
it is all part of the process, and though
it may not always feel like it, I am still
improving in one way or another.

Yes, there are times when we
do feel undeserving of our
rank, and on the flipside, times
where we may feel a twinge of jealou-
sy at those around us being promoted
while we remain stagnant at our
level. At the end of the day, we need
to trust our instructors, professors,
and coaches for having the knowledge
and understanding to know when we
are ready and that we are worthy of
whatever accolades will accrue. Let
the ebb and flow of Jiu Jitsu take hold
of you like the waves of the ocean, and
be like water, learning to effortlessly
maneuver with the highs and lows

and everything in between. Y

JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 3 9

ask the doc ILLUSTRATION BY EFFY MATHEWS

StarsCounting Your 1.6 TO 3.8
MILLION

sports-related
concussions are

estimated to
occur each year

A lot of us have been in the gym and taken a Compared to males, loss of consciousness, and
hit to the head, landed on our head, or even female athletes who have vomiting. Sometimes the
landed hard on our butt, resulting in flashing been concussed will have symptoms don’t show up
stars in our vision for a few brief moments. slower simple and com- for several days and can
This is a sign of the mildest form of concussion. plex reaction times and be “just not feeling right.”
also perform worse on
he myth that a person has to be knocked out visual memory scores. In Most patients will recover
for a concussion to be taken seriously is lu- both genders, concussion within three months, but
dicrous. In fact, prolonged loss of conscious- may increase the risk of about one-third of patients
ness indicates a more severe brain injury, other musculoskeletal will have symptoms greater
rather than concussion, and only in about 10% of injuries for about 90 days. than six months. The
concussions do people pass out. consequences of poorly
There are several subtypes managed concussion are
It is estimated that 1.6 to 3.8 million sports-relat- of concussions: auto- second impact syndrome,
ed concussions (mild traumatic brain injuries) occur nomic, vestibular-ocular, post concussive syndrome,
each year. This number is believed to be under-report- cognitive, mood,head- and chronic traumatic
ed, as a study of college athletes indicated that 43% of ache, and two associated encephalopathy.
those who suffered a concussion deliberately hid their conditions that include
injury. A recent study found that 25.5% of jiu jitsu cervical and sleep dis- BJJ practitioners who
practitioners have suffered a concussion while par- turbances. There are were surveyed on average
ticipating in BJJ. People who had concussions before oodles of symptoms for returned to sport at about
starting BJJ, and competitors, are more likely to suffer concussion within each three days post concus-
additional concussions. subtype. In jiu jitsu, the sion and, unfortunately,
most common symptoms 30.3% of participants
Female athletes are at a higher risk of concussion and after concussion are: returned the same day.
will also have symptoms longer than males. Women headache, dizziness, feel-
and girls have weaker neck musculature which results ing in a fog, seeing stars, Really, when it all comes
in greater head acceleration during impacts. Women decreased concentration, down to it, take even the
in the luteal phase of their menstrual cycle can have loss of balance, blurred mildest form of concus-
worse outcomes after a concussion. vision, amnesia, nausea, sion seriously. Go to your
medical provider for diag-
nosis and treatment and,

when in doubt, sit out. Y

C HRIS F L E TC HE R has her Doctorate in Physical Therapy from the
University of Iowa and owns Combat Arts Physical Therapy in Spokane,
Washington. She is a purple belt under Newborn Cascao Jiu Jitsu, and is
happy to answer your questions regarding musculoskeletal injuries.
Email those to [email protected]

4 0 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

"Compared to jiu-jitsu shopping
males, female
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REFERENCES There's a reason why Fuji Sports has been around
1. ALANNA A. CONDER. SPORTS-RELATED CONCUSSIONS. for a while and is considered one of the best
NORTH CAROLINA MEDICAL JOURNAL. APRIL 1, 2015
VOL. 76 NO. 2 89-95 brands when it comes to BJJ gis. They also have a
great selection of NoGi wear. We recommend the
2. GUPTA A, SUMMERVILLE G, SENTER C. TREATMENT Airlock Women's Long Sleeve Rashguard in pink.
OF ACUTE SPORTS-RELATED CONCUSSION. CURR REV
MUSCULOSKELET MED. 2019 JUN; 12(2): 117–123. Pretty in pink never looked so lethal
Use code: MATQUEEN and SAVE 20%:
3. MCGROARTY NK, BROWN SM, MULCAHEY MK.
SPORT-RELATED CONCUSSION IN FEMALE ATHLETES: FUJISPORTS.COM
A SYSTEMATIC REVIEW. THE ORTHOPAEDIC JOURNAL
OF SPORTS MEDICINE, 8(7) JULY 16, 2020 JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 4 1

4. MATTHEW SPANO M, RISUCCI DA, ETIENNE M,
PETERSEN KH. EPIDEMIOLOGY OF SPORTS RELATED
CONCUSSION IN BRAZILIAN JIU-JITSU: A CROSS-SECTIONAL
STUDY. SPORTS (BASEL). 2019 FEB; 7(2): 53.

SOFIAFIT

Basic
Fundamentals

for strength training

with Sophia McDermott

For all those who are starting
out in the gym who want to
supplement their training to
be fitter and stronger for BJJ. Know-
ing how to use all these elaborate
fitness machines can be daunting.
What about the squat racks, the
weights, and all those machines?

The truth be told there is a FIVE FUNDAMENTALS:
daunting amount of equipment
in a gym and a daunting A properly balanced body is essential for optimal performance and
amount of different ways you for wellbeing. Creating a balance so that the upper body and lower
can workout, depending on body are both worked as well as the anterior and posterior chain (the
what your objectives are. I am front and back) are worked is really all we need to know.
here to keep it simple. All you
need to do is stick to the five Too often people go to the gym and focus on only one area such as
fundamentals which focus on the chest and biceps (for the dudes) and the booty and abs (for the
maintaining a balanced body ladies) but from a functional point of view, constantly working just
and movement patterns that that one motion can lead to posture problems, muscular imbalances
are best suited for BJJ. Don’t that can then lead to injuries.
get confused in the gym by
all the equipment and fancy I am going to share with you the most basic and simple, yet effective
exercises that you see on IG. exercises of the five fundamentals to avoid any confusion when hit-
Keep it simple, yet effective and ting the gym which can be used by the brand new beginner or by the
follow this as a guideline. seasoned gym junkie athlete.

S OP HIA MC DE RMOT T ( DRYS DA L E ) 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

4 2 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM

UPPER BODY:

For the upper body we need to focus on the two major
actions which are the push action and the pulling
action. The push action works the front of your body
which is the anterior aspect of the best example of this
is a push-up or bench press. The pulling action works
primarily the posterior aspect or back of the body. Best
example of this is a pull up or seated row. If working
out at home, perform the movement with a band as an
awesome alternative.

LOWER BODY:

For the lower body the most effective exercise you can
do is the squat movement. There are lots of squats
variations but let's stick with the basic squats. You
can increase the intensity by adding weight by either
holding a wait at your chest or holding dumbbells
either side or having a barbell across your shoulders.

CORE - ANTERIOR CHAIN:

The anterior chain which is the front of the body we are going
to perform basic crunches and you can increase the intensity
by performing them on a physioball or a bosu ball. But these
are to be small movements performed with focused attention
under tension with hips up the whole time, ensuring the
abdominal muscles are always contracted.

CORE - POSTERIOR CHAIN:

The posterior chain is very important and often neglected.
It is one reason why so many people have muscular
imbalances with shoulder injuries and lower back pain..
Basically, if we are going to work the front side of the
body, we must work the back. And a great exercise for
beginners is superman raises arm and legs raised off the
ground. This exercise works your upper back lower back
glutes and hamstrings.

Rest and rest then repeat this circuit 2 to 4 times through

Start with these five five exercises which the exercise as long as you stick to the Squats: 20-40 reps
cover the five fundamentals and increase fundamentals. I recommend doing these
the difficulty as strength increase and exercises in a circuit format to get the Push-ups: 10-20 reps
then you can start to branch out with heart rate going too. Seated rows: 8-15 reps

Crunches: 20-40 reps extensions: 20-40 reps
Superman raises/back

around the world 12

4 3 1. TINA "THE PREDATOR" PETTIGREW, SAN DIEGO:
5 Check out pro-fighter Tina "The Predator" Pettigrew
4 4 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM showing off her Jiujiteira pride! Be cool like Tina. Get
your own Jiujiteira Magazine stickers, t-shirts, and
while you are at it, a monthly subscription to the
only Jiu-Jitsu & MMA magazine for women. Be in the
know of everything that is happening in the universe
of women in BJJ & MMA. Visit our website for more:
jiujiteiramagazine.com
2. SHAMA-KO, GIRLS IN GIS:
This is one badass lady that needs no introduction.
Shama-Ko, director of Girls in Gis is our cover girl
next issue. We had the privilege to chat with the
trailblazer and her interview is a must-read.
3. CYNTHIA BROWN, RALPH GRACIE, FL:
These Jiujiteiras always have a great time on the
mats. If you visit Port Orange, stop by for a roll.
4. YOMYRA TELLEZ, VIRTUES JIU-JITSU, TX
This fierce Jiujiteira is looking good and displaying
razor sharp focus as she gets ready for war at
Submission Hunter Pro 60, an all-women card event
that took place last October in Houston, TX.
5. MISSY BAIZE WAR HORSE BJJ, WENONA, IL:
At Jiujiteira Magazine's HQ we love BJJ and Starbucks.
Coffee helps us stay sharp during deadlines. Missy is
a brown-belt and leads the kids program at her gym.
We love Missy's rashguard from xmartial.com so
much, we featured it in our Shopping section, page 37.
6. KOMPOUND JIUJITSU, LITTLETON COLORADO
We asked and you delivered amazing photos. Meet
the Maidens of the Black Sea, no boring team picture
here! The creative photo is by Jiujiteira and amateur
photographer Miris Leon (the blue-belt blonde
on top of the bars). Get inspired and grab your
cameras ladies. Let's have some fun!
7. LUCY MILES, CARLSON GRACIE, MELBOURNE, FL:
Young Jiujiteira Lucy Miles at her gym's in-house
tournament proves girls can do anything boys can -
sometimes better. Congrats on your win, Lucy.
8. LIZ GOODMAN, NORWALK, IA: Start them
young and hear them roar! The beautiful Lady
Lionesses from Pinnacle University BJJ say hello.
9. PENELOPE, CARLSON GRACIE, MELBOURNE, FL:
The next generation is on fire! Here's the moment when
little (and fierce) Penelope sets up a RNC that gets her
the win at her gym's in-house tourney. Well done!
10. SOPHIE "THE DOG" AT EMERALD CITY:
Sophie "The Dog" Sharp took home the victory at
Emerald City Super Fight with an exciting kimura
from triangle choke submission. Congratulations
and keep up the outstanding work Sophie!
11. ROBYN CHASAK OLIVER’S MARTIAL ARTS,TX:
Congratulations Robyn on your first gold medal
and first takedown at a tournament! Hard training
pays off. Cheers to many more to come.

6

7 89

11
10

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]

JIUJITEIRAMAGAZINE.COM | J I U J I T E I R A MAGAZINE | 4 5

MIND game

The Path to Recovery

Emotional responses play a crucial factor when healing from an injury

ental health is often neglected Behavioral responses may those healthy coping skills?”
when recovering from a physical involve the use of adaptive Researchers indicate using
injury but it is a crucial piece of coping skills during the period mindfulness-based stress
the recovery process. Emotional of recovery. Research suggests reduction (MBSR) can be
responses to injury could include athletes that are most likely beneficial not only for an
tension, anger, fear, frustration, to return to their previous athlete’s mental health, but
boredom, and depression. Interest- athletic functioning adhere also may even help (indirectly)
ingly, in some cases, an athlete may to rehabilitation guidelines, strengthen athletic perfor-
even feel relieved after an injury as it decreases use healthy coping skills, mance. It can even help reduce
some of the external pressures such as family/ have adequate social support, pain! Mindfulness involves
coaches/teammates, perfectionism, and commit- reduce risk-taking behaviors, allowing yourself to be present
ment. In other cases, an athlete may experience and look positively to the in the moment with nonjudg-
an intense feeling of loss or even begin to exhibit future of recovery. You might mental awareness of all of your
symptoms of depression, as mentioned earlier.   be thinking, “Well, what are thoughts and feelings.

MINDFULNESS FOCUS: Center your BODY SCAN: Lay on WALKING MEDITATION: without any
attention on one thing your back on a flat surface Take a walk and focus on judgment attached.
TECHNIQUES TO TRY OUT: (Ex: your breathing). and focus your attention all the different sensations
on your body one area in your body from your WORRY AWARENESS:
GUIDED IMAGERY: or muscle group at a feet touching the ground Increase your ability to
View your thoughts and time starting from one to the air in your face. identify your negative
feelings from an outside end to the other feelings, acknowledge
perspective (Apps, websites, (often combined PASSING THOUGHTS: them, and remember
and YouTube provide with progressive muscle Allow all of your thoughts that these feelings will
many examples of these). relaxation, yoga, stretching). to run through your head eventually pass.

GOT QUESTIONS? EMAIL: REFERENCES WALKER, N., THATCHER, J., & LAVALLEE, D. (2007).
[email protected] JONES, B. J., KAUR, S., MILLER, M., & SPENCER, R. REVIEW: PSYCHOLOGICAL RESPONSES TO
WITH THE SUBJECT MIND GAME AND (2020). MINDFULNESS-BASED STRESS REDUCTION INJURY IN COMPETITIVE SPORT: A CRITICAL
OUR EXPERT THERAPIST WILL ANSWER BENEFITS PSYCHOLOGICAL WELL-BEING, SLEEP QUALITY, REVIEW. JOURNAL OF THE ROYAL SOCIETY FOR
YOUR QUESTIONS ON THE NEXT ISSUE! AND ATHLETIC PERFORMANCE IN FEMALE COLLEGIATE THE PROMOTION OF HEALTH, 127(4), 174-180. HTTPS://
ROWERS. FRONTIERS IN PSYCHOLOGY, 11, 572980. DOI.ORG/10.1177/1466424007079494
4 6 | J I U J I T E I R A MAGAZINE | JIUJITEIRAMAGAZINE.COM HTTPS://DOI.ORG/10.3389/FPSYG.2020.572980
WIESE-BJORNSTAL, D., SMITH, A., SHAFFER, S., &
KENG, S., TONG, E., YAN, E., EBSTEIN, R., & LAI, P. (2021). MORREY, M. (1998). AN INTEGRATED MODEL
EFFECTS OF MINDFULNESS-BASED STRESS REDUCTION OF RESPONSE TO SPORT INJURY: PSYCHOLOGICAL AND
ON AFFECT DYNAMICS: A RANDOMIZED CONTROLLED SOCIOLOGICAL DYNAMICS. JOURNAL OF
TRIAL. MINDFULNESS. HTTPS://DOI.ORG/10.1007/S12671- APPLIED SPORT PSYCHOLOGY, 10(1), 46-69. HTTPS://DOI.
021-01617-5 ORG/10.1080/10413209808406377

MBSR: 25 MINDFULNESS-BASED STRESS REDUCTION WIESE-BJORNSTAL DM, SMITH AM, SHAFFER SM, MORREY
EXERCISES AND COURSES. POSITIVEPSYCHOLOGY. MA. AN INTEGRATED MODEL OF RESPONSE TO SPORT
COM. (2021). RETRIEVED 14 APRIL 2021, FROM HTTPS:// INJURY: PSYCHOLOGICAL AND SOCIOLOGICAL DYNAMICS.
POSITIVEPSYCHOLOGY.COM/MINDFULNESS-BASED- JOURNAL OF APPLIED SPORT PSYCHOLOGY 1998;10,46–69
STRESS-REDUCTION-MBSR/.

BRITTANY ALLISION is a graduate of the clinical psychology doctoral
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
by offering her clinical advice. E-mail her your questions with the
subject "Head Game" : [email protected]

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
6:30pm Judo
Kids Jiu-Jitsu 7:30pm NOGI Jiu-Jitsu

5:30pm Women's Only BJJ saturday

5:30pm Beginners Adults BJJ 10am BJJ, Muay Thai &

6:30pm Muay Thai MMA Open mat

6:30pm Beginner Muay Thai

7:30pm Jiu-Jitsu

7:30pm Beginner Jiu-Jitsu

thursday friday

11am Jiu-Jitsu 11am Jiu-Jitsu

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 6pm Cage Sparring BRAZILIAN J

6:30pm MMA 6pm Judo n

7:30pm Jiu-Jitsu 7pm NOGI, Muay Thai EL BaOvUi dR NSEu, *Schedule is subject to changes.oI
& MMA open mat
FL

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