exercise


Living In The Now

  Do you ever get stuck thinking too far down the road? If only this would happen then I could move forward. Or, Once I reach this goal, then everything will fall into place and I’ll be happy. It can be easy to think our outside circumstances hold the keys […]


A Year Later 1

    One year ago I sat in sweatpants on the edge of a mat watching a jiu jitsu class for the first time.  I had driven by the BJJ academy hundreds of times without ever noticing it was there. I was 34 years old, with five children and two […]


Your Journey Is Valid 2

  It is easy to get caught up in what everyone else is doing. Someone at your academy receives a stripe faster than you did. You go to a tournament and your competitor from last year is a completely new rank. It’s easy to put a time period to a […]


Nerves: A Gift Or Curse?

  The only thing I remember from my first competition is the referee saying, “Combate” (fight) and everything in my mind freezing – with everything I’d learned trapped within that ice. Nearly every competition since then has featured a struggle with that nervousness-induced ice.  It wasn’t until I started to […]


A Healthy Approach to Increasing Your BJJ Training

  In my early years as a blue belt, I was content with training just twice a week.  Further in, however, I started to feel a prick of jealousy seeing other folks progressing faster than me.  I tried not to compare myself, but I couldn’t help but notice that one […]


Four Tips for Achieving Your Goals

  If you’re a fan of self-help books, you may be familiar with popular goal-setting strategies like starting small, having accountability, and setting up rewards.  However, even with these things in place, after a couple months, you may find yourself frustratingly off-track and no closer to your goals than when […]


A Beginner’s Guide to Meditation

Have you ever wished you could shut your brain off and quiet the racing thoughts? Or could experience peace in the midst of any circumstance? Or easily tap into your inner strength at any moment?  When faced with obstacles, it’s easy to think the best way forward is to simply […]


Teaching: It’s All in the Timing

  If one of your BJJ goals is to become a great BJJ instructor, it can be hard to know where to start, much less how to improve. However, there’s one skill I learned as a classroom teacher that I’ve transferred to the mats, helping me feel at ease and […]


Tips To Improve Women’s Expriences In Your Gym 1

  I believe most coaches and gym owners want women (and all students) to feel comfortable and safe when training. It’s important to set a tone in your gym. How do you know if your gym is both safe for and accepting of women? How can you retain female students?  […]


On Her Own Merit

  I’ve had the privilege of interviewing Professor Carlan Gracie, a third-degree black belt training at Brasa/Kazulu Jiu Jitsu out of Rio De Janeiro (Rocinha), Brazil.  A Gracie, you ask? Yes, but not that Gracie family.  Carlan just happens to have the last name of arguably the most famous family […]