Stay Fit

Jena’s Exercises For Jiu Jitsu

By: Jena Bishop

Explosive upper-body strength pullup

Total core strength TRX movement

Conditioning and explosiveness complex

Hula Hoop Pullups

BishopBjj.com Acai Bowl

By: Jena Bishop

acai bowl

Healthy Acai Bowl After Training:
1 packet of frozen unsweetened Acai
1 whole banana
1/2 of a banana
1/4 cup blueberries
2 whole strawberries
1 scoop Neocell Collagen Protein (from Collagen Sport)
2 tablespoons of Stevia or Honey
3/4 cup of healthy granola
1/4 cup raw coconut

Mix everything but the half of a banana, coconut, and granola up in a blender or food processor. Let it go until the mixture is creamy, and the texture of sorbet.

Empty contents into a bowl and chop up the leftover half of banana. Finally, mix in the coconut, granola, and chopped banana. Enjoy!

Automatically makes you 1-stripe better in jiu jitsu guaranteed!

Jiu Jitsu Muffins

By: Tyler Bishop

This is a very healthy recipe for some great snacks that you can take with you when you are out in the real world all day. They are great fuel pre or post workout, and have a great nutritional profile. These muffins are rich in beta-carotene, MCT’s, antioxidants, and each contain around 10g of high quality protein. They are delicious and full of jiu jitsu power. ENJOY!

Servings: 12

Here’s what you need…

  • 1/2 cup coconut flour (find at natural foods store), almond flour, or sprouted wheat flour (if you don’t mind a few extra carbohydrates)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  1. Preheat oven to 400 degrees F. You might want to grease the muffin pan.
  2. Combine the  flour, spices, baking soda and salt.
  3. In a seperate bowl, place the pumpkin puree and eggs in one at a time. Mix well. Add melted coconut, honey and vanilla  mix then stir until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until it looks gooey.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 147 calories, 7g fat, 230mg sodium, 11g carbohydrate, 3g fiber, and 10g protein.

Protein-Packed Chocolate Almond Butter (spread) *

*Great for a post-workout AB and J

By: Tyler Bishop

The key to this recipe is our homemade chocolate almond butter protein spread. Here is how you make the spread…

Take two heaping tablespoons of almond butter and put them in a microwave safe container. Next, add a scoop of your favorite chocolate whey protein shake mix. Add about three tablespoons of water to the mix and microwave for approximately 30 seconds.

When the mixture is done microwaving stir it vigorously. You should end up with a creamy protein-packed chocolate spread.

I like to use this spread on two pieces of gluten-free bread (very healthy bread that is low in carbohydrates) along with some fresh fruit preserves. This makes one of the tastiest, and healthiest AB and J’s you will ever have.

Enjoy the sandwich post workout for a nice recovery snack, or eat it as a quick and easy lunch. Heck, feed it to your kids, dog, grandma…whatever. I think it’s good stuff.

enjoy…

Jiu Jitsu Fruit Sushi

By: Tyler Bishop

This is something we created to be an energy-packed recover snack.

Here are the ingredients and instructions:

1 Banana

1 Low-carb healthy grain wrap

2 tbs Peanut Butter (We use PB2 to save calories)

2 tbs Agave Nectar

2 tbs  shredded coconut

2 tbs cocao nibs

2 chopped dates

1 tbs cinnamon

Instructions: Lay the wrap out on a table and spread the peanut butter evenly around the top of the wrap. Use one teaspoon of the Agave to spread across the top of the wrap, and dust the inside with 1 tbs of shredded coconut and cocao nibs as well. Then, Lightly sprinkle the top with cinnamon. Now take the banana and roll it up inside the now sticky and decorated wrap. Finish rolling with the edge of the wrap on the bottom to hold it closed. Drizzle the remaining amount of agave nectar over the top of the roll and cut it into sushi pieces. Finally, spread the last of the  chopped dates, cocao nibs, and shredded coconut across the top of the roll.

Enjoy…

Approximately the following with PB2 being used…

CALORIES: 275
FAT: 9
CARBS: 50
PROTEIN: 10

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Raw Jiu Jitsu Ice Cream (gluten and dairy free w/ no added sugar)

By: Tyler Bishop

If it’s good enough for the Mendes brothers, it’s good enough for me. For those that follow Rafa and Gui Mendes on Twitter or Instagram you’ve probably seen them post pictures of themselves eating what they described as “raw ice cream””. I am very familiar with the diet philosophies they subscribe to, and was able to do a little digging and reproduce this delightful treat.

Below is my take on RAW ICE CREAM: It is gluten and dairy free w/ no added sugar

-2 cups Brazil Nuts
-2 cups Almond Milk (unsweetened)
-6 coconut rolled dates, or 8 medijool dates
-1/4 cocoa nibs
-1/4 cup hemp seeds
-2 tbs cocoa (unsweetened)
– 1/8 cup stevia
– 3 tbs goji/maca/or other superfruit powder (you can also substitute whey protien powder)

Combine all contents into a blender, and let that baby run for 3 minutes straight until everything is liquid.

Empty the blended mixture into a tupperware container and put it in the freezer for 2 hours.

Serve and enjoy 🙂

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Jiu Jitsu Power Bars

By: Tyler Bishop

Bars are one of my favorite snacks I use to stay healthy and lean no matter what. I use them as meal replacements when I’m cutting weight or as a desert or snack even when I’m not. One thing Jena and I have become particularly fond of is creating our own bars. Below is a recipe for some very healthy bars that are high in healthy fats, antioxidants, anti-inflammatorys, fiber, protein, and other valuable nutrients.

Here are the ingredients and recipe (which understandably can have some slight variance)…

  • 1/2 cup brazil nuts
  • 1/2 cup raw almonds
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup almond butter
  • 1/4 cup goji powder (can substitute w/ maca, goldenberry, etc.)
  • 1/3 cup hemp seeds
  • 1/2 cup assorted dried tropical fruit (pineapple, mango, etc.)
  • 1/4 cup goji berries, goldenberries, or other superfruits
  • 1/3 cup honey
  • 3 tsp stevia
  • 2 tbs almond milk

Combine all the nuts and seeds into a food processor w/ the 2 tsp of almond milk and process.

Take the processed nuts and seeds and mix them in a bowl with the remaining honey, stevia, almond butter, and dried fruits and berries.

Mix the in the bowl until everything is combined then empty the mixture into a pan – like you would rice crispy treats 😉

Leave in the refrigerator for about 2 hours and serve. These will usually last a week or two, and are delicious.

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Recovery Tips

By: Tyler Bishop

There is little doubt among the minds of serious competitors that jiu jitsu takes a toll on your body. The hard training combined with ancillary strength and conditioning leaves your body broken and tired. There are several tips I will offer in regards to recovering from days, weeks, and months of hard training.

  1. Don’t be afraid to rest hard. This is often what I struggle with most. It is hard to rest when you know that effort creates reward, but if your efforts or training is being negatively impacted by poor physical performance, you may be doing yourself a disservice. It is important to lay out time in the week ahead of time to rest your boy and perform some of these other tips.
  2. Ice Baths! Yes, I said “ice baths”. They are a wonderful tool for a sore body. These do wonders for my knees (which have both been repaired). Take 3 large bags of ice from a local store and put them in a cold tub of water. Treat it like lifting and do several sets of 60-90 seconds at a time, as much as you can bear. many athletes use these to quickly add recovery.
  3. R.I.C.E. No, I don’t mean the grain. I mean Rest, Ice, Compression, and Elevation. “But Tyler, isn’t this what you do with an injury”, you might ask. Yes, it is, and that’s why it is the optimal way for certain parts of your body to recover quickly. I often ice and compress my knees to keep them healthy when I know they have been over worked. treat the parts of your body that get the most work like they are injured on your days off. It will help sustain them long-term, and your body will recover faster.
  4. Eat Healthy. It sounds like a no-brainer, but diet impacts recovery so much. Alcohol, sugar, and fatty foods will slow recovery by days at a time. Focus on getting lots of quality calories through fruits and veggies. Also, drinking lots of water (not juice, energy drinks, etc.) is essential to proper recovery.

Leave question and comments below.

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Jiu Jitsu Pancakes Recipe (Only 260 Calories)

By: Tyler Bishop

Here is the secret Jiu Jitsu Pancake recipe I have mentioned in several other posts. The following receipt will make approximately two large pancakes, and it is very filling. I eat this every night for about 3 weeks leading up to a competition I have to lose a lot of weight for.

One serving of Jiu Jitsu Pancakes

Fat- 7g
Carbohydrates- 20g
Protein- 30g
Total Calories- 263

In a mixing bowl, combine the following:

  • 1 scoop vanilla or chocolate whey protein- (I use NeoCell, super-high quality)
  • 1/4 cup organic whole grain pancake mix
  • 1 whole egg
  • 1 egg white
  • 1 tsp of vanilla
  • 1/4 cup, or less, almond milk to create proper consistency
  • (if using vanilla whey, add some pumpkin spice seasoning or cinnamon to taste)

Mix ingredients in bowl until thick and “pancake battery”.

Pour half of the mixture onto a hot griddle or pan and let it sit until you see bubbles in the middle. Once you see bubbles, flip it over. At your discretion take that pancake off, and empty the remaining amount of the mixture into the pan and repeat the process.

I will usually top them with sugar free syrup (not the best, but hardly any calories, use sparingly). You could also you some Organic fruit preserves, or agave nectar (if you don’t mind a few extra calories and carbs).

MMMMMM….enjoy you low calorie meal.

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Track Workout From Mundials Video

By: Tyler Bishop

I had a lot of e-mails and messages about the workout compilation Jena and I posted earlier this. People wanted to know how we structured those, and what we did. Below is a typical workout that we performed at a track on a bi-weekly basis for about 2 months leading up to the worlds.

This is a great workout whether you want to be a world champion in jiu jitsu, or want to get in better shape.

The Track Workout

Warm-up 800m jog around the track

Plyometrics – 30m and back …high knees, butt-kicks- and karaoke across the football field and back (as shown in video)

Change of direction drills– execute the box drill 5 times(sprint 10 yards, shuffle 10 yards, back pedal 10 yards, and shuffle again), the 5y-10y-5y shuttle run 5 times, and finally complete the drill in the video where Jena is shuffling between hurdles at least 3 times down and back.

Explosive Drills– Setup 5 hurdles on medium height and do consecutive jumps 10 times through without rest. Then flip a tractor tire 5 times in groups of 5 (5×5), allow very little rest between sets.

HITT Sprints– Attach yourself to the parachute and complete 8 40 yard sprints followed by 4 50 yard sprints. Finish the sprints with 2 full-speed 100 yard sprints without the parachute.

Endurance work- Complete either 7 minutes of non-stop bleachers (up and down) or 2 full speed 800m runs.

Cool Down- Complete 800m jog followed by hip and hamstring stretches.

Feel free to leave a comment if you have any questions.

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Cutting Weight

By: Tyler Bishop

Disclaimer: I dont think you need to cut much weight to be a champion. This is not a fun process and can be mentally taxing. I’ve won many competitions without cutting more than 3-4 pounds. But, I’ve also cut up to 23 to gain an advantage, but it’s only an advantage if you can be both physically and technically superior to your opponent.

Some Easy Basics:

For 3 weeks you will eat as many whole foods as possible (nothing out of a box these foods are likely to have too many preservatives). As hokey as this sounds, a large portion of this diet is about cleansing out all the junk thats left over in your body (liver, colon, lymph system, blood, kidneys, and gall bladder). Think about how many steps this food had to go through to benefit you. You should be able to look at your food an know exactly what’s in it.

You should consume no more than 1000mg of sodium a day for the first week . Starting week two, it should lower to about 500-600mg max. (Become aquanted with foods that have low sodium or no sodium, this will be discussed later). Week three should not exceed 500mg a day.

All this stuff you hear about meals every 2.5 to 3 hours…..forget about it. You get to eat every 5-6 hours and will not exceed more than 4 meals a day. The last meal should be mostly fat and protien and very little carbs (basically no carbs within 4 hours going to bed).
Breakfast is when you should eat your biggest meal of the day (you will learn you look forward to the next days breakfast all day). You should be drinking ungodly amounts of water all day (I cannot stress this enough). The downside of this is the insane frequency of bathroom breaks.

Last but not least, find a successful calorie range that has you on a steady weight loss, and decrease by about 50 everyday until the tournament. Personally, mine is between 1200-1750 calories a day for this 3 week period.

Remember, this is about losing weight temporarily. This is not a standard practice diet that can sustain a person long term.

Foods:

Sample of some of my daily diets:

Breakfast: Organic Whole Oats w/ Bannana, Peanut Butter, and Stevia along with Organic Whey Protien Shake

Lunch : Usually a PB and J with low sodium/low carb bread ( Healthy Life brand), organic PB, and  some fruit preserves. I usually add a protien shake with some fruit, or a healthy protien bar ( 200 cals or less)

Dinner: Big Apple w/ Peanut butter, Hemp Protien Shake, and some stir fried veggies. I like to use tomato sauce with my cooked zuccini, peppers, onions, and mushrooms to make it like a pasta with no carbs.

After practice meal/ a couple hours before bed: Organic Whey Protien Shake, or my world famous jiu jitsu pancakes (will be available on front page).

* These are examples of mine you can surely do your own thing (sometimes I substitue meals for Larabars). The best advice I can give you is prepare your meals in advance (physically , or plan them out). If you have any more food questions ask me (i.e. what do you like we can make it work).

– Tyler Guard

steve maxwell