Tips on dealing injuries and layoffs

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One of the most frustrating situations to experience in the gym comes after a long layoff. You come back to the gym and your timing is off, physical conditioning is down and your lifts are at pathetic new lows. Even worse, some of the people that you used to outshine have crept up and in some cases, surpassed you. You know who you were before the layoff and you still feel the same but your body isn’t cooperating. That first day back can sometimes make you want to just hang it up completely. The good news is that if you are able to deal with this initial rough start back, you’ll more than likely get back to where you were before and in most cases exceed that previous level.

 

Layoffs come about for various reasons. Most commonly because of injuries but sometimes work, family and new love can be the culprits. Whatever the reason, a long layoff makes coming back to the gym difficult. Below I’ve listed some of the reasons that might cause a layoff and some suggestions on how to deal with them based on my personal experiences.

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  • When a complete layoff cannot be avoided

First off, sometimes a layoff is unavoidable. Maybe your injury is severe and inhibits your ability to work anything in the gym. Perhaps reasons relating to family or work prevent you from making it to the gym. When time away from the gym is forced I have a few pieces of advice.

  • Lower your expectation when you return – Once we progress to a certain level in our training we begin to set expectations for ourselves. In the weight room we become accustomed to putting up certain numbers. On the mat we get used to submitting certain people or being able to go for a certain number of rounds. When you come back after a layoff you need to throw those expectations out the window. After time away from the gym your lifts are going to be down, your physical conditioning is going to be shot and your timing on the mat will be way off.  If you come back into the gym expecting yourself to be where you were, you’re going to run headfirst into reality and become frustrated. Instead of coming back with high expectations, just be happy you’re back in the gym. Also keep in mind that you’re not going to be where you once were. This will help prevent you from getting your hopes up. The reassuring news is that your body has a memory and you’ll regain lost ground quickly. Also, it doesn’t hurt to bear in mind that everyone who has pursued athletics for any length of time has experienced a layoff. Even the champions.
  • Keep your diet in check – Diets seem to slide when people aren’t training. They lose the motivation brought on by training. But this is precisely the time when someone’s diet needs to hold. When our activity level drops we won’t be able to make up for all the extra calories, and there’s nothing worse than being sidelined and watching your body fat climb. In addition, maintaining a good diet and healthy body will help you get back on your feet faster when you return to the gym.

 

 

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Partial layoffs

The worst reason you might be forced to take a layoff from the gym comes from injuries. Depending on the severity of the injury you might not even be able to go about your day normally. I’ve experienced plenty of injuries, some minor and some that left me couch-ridden and unable to walk. Below are a few things that I’ve done to avoid a complete layoff when injured. This has made it easier to deal with the time off and made easier when I returned.

 

  • Just come in the gym – Even if you’re injured and are unable to train, come in the gym and hang out. Most of us are good friends with our training partners and seeing them is uplifting. I know that after having back to back injuries earlier this year and feeling really depressed. One of the few things that made me feel better was coming into the gym and just seeing everyone. Even before I became a full time BJJ instructor, when I was injured I would still come in and say hey to everyone. I would help my instructor run the timer, coach lower belts or hang out. Maybe I’m weird, but for me, just being on the mat and in the gym helps deal with the depression of being on the shelf because of an injury.
  • Work around it – If you have an injury chances are, most of your body remains in good working order. If this is the case then work around your injuries. Earlier this year when I had knee surgery I had to lay off my legs. So, I focused on my upper body for lifting. For BJJ, I would lie down flat (taking my legs out of the mix) and let my training partners start in dominant positions.  From there I would focus on keeping my arms and upper body in good position and slowing down submissions.  While it wasn’t the most fun thing in the world, it definitely beat sitting around doing nothing, and truth be told, it made my submission defense better.

 

New Relationships

One of the most common and frustrating reasons (for me as a coach) that I see students drop off for a time comes from new relationships. A guy/girl meets another guy/girl and during the early infatuation stage of the relationship my student will drop all of their previous hobbies and activities to spend time with the person. Eventually after this initial stage of the relationship wears off they make their way back into the gym. Their training is off and they don’t feel like they used to, which is frustrating. Even worse though, is that this new man/woman finds it odd that they are training all the time. When my student explains that they always trained a lot, they forget that they haven’t really trained since the new relationship started. From here the best case scenario is that the two work it out and they continue to see one another. The worst case is that the new love leaves and my student is now left both with no boyfriend/girlfriend and they are out of shape.

  • Don’t set unhealthy precedents – Avoid this sort of scenario by continuing to train and focus on yourself even when you began dating an awesome new person. Make time for them but don’t give into the temptation brought on by the rush of a new relationship to exchange your entire life for more time with this person. You will only create problems down the road and set unhealthy expectations for the future.

 

 

So remember, layoffs are inevitable for different reasons. Avoid them when you can and work around them if possible. When you are forced away from the gym, just remember that it will get better and that you will be back soon enough.

Thanks for reading!

Chewy

2 differences between our gym and traditional gyms

 

One of the most frequently asked questions from people interested in training at Derby City concerns the difference between Derby City Mixed Martial Arts and a traditional weight lifting gym. These people are primarily interested in the health and fitness benefits of training. They have tried traditional fitness clubs in the past and want to know how our gym will help them get what they want.

There are numerous differences but I will focus on the 2 that I think are the most important regarding someone reaching their fitness goals and sticking with training. Because consistency is one of the most important aspects of training no matter the gym, maybe the most important.

  • armyProfessional Instruction – When you go to a traditional gym you’re dropped into the middle of a gym with no real instruction. There are personal trainers but you have to pay extra for this. If you stick it out and maybe befriend an experienced lifter to get pointers you might make some headway. But most people honestly have no idea how to train properly to reach their goals. They either take workouts from magazines or online and they lack the guidance of a good coach and most often they fall short of their aims. At Derby City MMA and CrossFit West Louisville we have professional instructors in all of our classes. Whether you want to lift weights, learn to box, wrestle, take up Brazilian Jiu-jitsu or jump into kickboxing you’ll be guided from the beginning. You’ll have a coach guiding you step by step in order for you to learn the proper techniques. They can actively correct mistakes you make and they can keep you on the right path for your personal goals. Whether this is fitness, competition or otherwise

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  • Community – When you go into a traditional gym you’ll notice everyone is typically separated and alone. You’ll see an occasional group of 2-3 people lifting and maybe a little conversation somewhere, but for the most part everyone is compartmentalized. Walk into our gym and you’ll notice anywhere from 5-20+ people gathered around talking. All of the classes at our gym are group classes. This is helpful because being surrounded by people doing the same thing (trying to improve) is motivating. You are guaranteed training partners and a side benefit is that you get to know these people and build friendships. All my best friends are people from the gym. Being able to see your friends in the gym and knowing that they are expecting you is a strong motivator. Try not showing up to the gym after receiving a, “you training tonight?” text. I think this strong positive community atmosphere is something our gym has that many types of gyms lack. I feel like the gym is a big family rather than just an impersonal fitness club.

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Again, there are numerous benefits to taking part in a gym like ours, but these are the 2 biggest reasons (I personally believe) that we end up having members for years and years. You’re learning something step by step, improving your fitness and becoming a part of a greater community, something bigger than yourself.

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If you’re interested in trying a class at Derby City Mixed Martial Arts or West Louisville CrossFit, give us a call at (502)418-5523, or sign up to try a free class on our website.

Weekly meal prep in under an hour

Meal prep in under an hour

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  • -2lbs Grass fed beef
  • -16 oz frozen peas
  • -2 16oz bags chopped onions and bell peppers (these are faster than chopping up bell peppers)
  • -Half cup of quinoa (color is your choice)
  • -1 cup chopped zucchini (leftovers from cooking out)
  • -1 cup chopped yellow squash (leftovers from cooking out)
  • -8 sweet potatoes

(not pictured seasonings)

  • -Mrs Dash fiesta lime seasoning
  • -Black pepper
  • -Pink salt

So last Sunday when I was getting ready to prepare meals for the week I was a little strapped for time. I ended up using some frozen veggies and left overs I had to speed up the process. All in all the meal prep after bagging up my meals took me 53 minutes. If you have a hard time preparing meals for the week because of time then you should definitely keep reading. You might not want to eat the same food but hopefully you can use the ideas from the blog to eat healthy during the week and save money.

  1. Preheat the oven to 425 (this will cook the potatoes a bit faster)
  2. Place ground beef on large pan. Chop up and move beef around with spatula. Season to taste.
  3. Place frozen peppers, squash and zucchini into another pan and turn to medium heat. Also add half cup of quinoa. The quinoa will soak up the excess water from the frozen veggies. Season to taste. Remove from heat once the quinoa is soft.IMG_8823
  4. Once the oven has reached its temperature. Place the sweet potatoes inside and let them bake. ( I rinse and chop the ends off mine)IMG_8825
  1. After beef is brown mix in peas and turn off heat.IMG_8819
  2. Remove sweet potatoes from oven (this is what takes the most time)

After you have all the food cooked place equal portions into tupperware or baggies. This ended up making 8 meals for me. This allows 1 meal right after AM training and 1 meal several hours before PM training. Again this may not be the exact foods you enjoy but these worked well for me this week. My biggest concern when cooking food for the week is to provide nutrients without slowing me down. Typically if I eat out or certain foods I get really lethargic during the middle of the day which isn’t really an option for me. I can eat the meals I made this week and train a half an hour later with no issues. My biggest concern is to eat well throughout the day and have tons of energy for the hours of training and teaching I have to do. If your life style is a little more sedentary you may want to eat fewer carbohydrates. Otherwise, give it a try and see how it works for you and most importantly how your body feels.

Chewy

3 commonly asked questions about the gi

3 commonly asked gi questions

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I get asked 3 questions in particular regarding the gi by new students or by members who do something else at the gym (Crossfit, Boxing, Kickboxing) and want to take advantage of the Brazilian Jiu-jitsu training at Derby City. Below I list the 3 most commonly asked question gi questions I personally get in the gym. If you have any of these questions then I hope this post helps!

 

So here is a short FAQ about GI related questions.

Question: Do I need a Gi to start training Brazilian Jiu-jitsu?

Answer: No, you do not. We have no-gi classes that students are welcome to attend on Wednesday and Friday which are BJJ without wearing the kimono. If those days don’t work for you, just come into the regular gi classes and try it out. If you do a few classes and like it we can help you with a gi.

 

Question: When I decide to buy a gi, are there any restrictions on colors that I am allowed to wear?

Answer: No. Our gym has no restriction gi colors for our students. Although some competitions will have restrictions on what gi colors are allowed, so I often recommend a white or blue for a first gi.

 

Question: When buying a gi. Are there any particular brands or types I should buy?

Answer: Picking a gi can be a tough thing. There are soooo many choices. But really at the end of the day many of them are very similar and as a newcomer to BJJ you probably won’t notice much of a difference between them. BJJ is an art form to me and in a way is an expression of self. So sticking with this idea, find the gi that fits your style best. Find the gi that you like and makes you want to come to the gym and train.

 

A few choices. . .

In the gym: We have your basic white and blue gis at an affordable rate. We can take orders for our Derby City BJJ Kimono done by Da Firma. Lastly, we have a wholesale account with Keiko Raca which has a lot of great looking gi and no-gi gear.

Online: There are so many online options but I will direct you to just a couple.

www.BJJhq.com is a cool website that sells affordable grappling gear. Each day there is a special deal which has one item for sale at a great price. The deal changes every day.

www.budovideos.com has a large inventory and tons of choices.

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If you’re reading this and you’re a current member interested in BJJ training, then I hope to see you on the mats regardless of a gi or not.

If you’re reading this and you’re not a member but are interested in training BJJ at Derby City. Give us a call at 502-937-8797 and you can try a free trial class today.

Cool teaser video of Derby City BJJ training

Check out this awesome teaser video of the upcoming video series that is being made. The video series is going to give you an inside look at some of the BJJ training and the people here at Derby City.

How Chewy got his BJJ nickname

Repost from Chewjitsu.net

A really common question I get, probably the most common, is where I got my nickname. Most people who meet me ask if it was because I was really strong, or maybe I was exceptionally hairy or maybe it was some sort of Star Wars reference. To all these I have to say “No.”

Before there was this guy

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There was this guy

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That’s right. I used to be a super chubby kid with a definite lacking in athletic ability. Then I started wrestling. I truly believe that wrestling was one of the things that changed my life for the better. Wrestling gave me the inner confidence to allow me to be, well, me. Wrestling also allowed me to see the consequences when hard work and gritty determination are used to achieve a goal. My wrestling coach used to say, “you’re the masters of your own destiny,” when talking about working hard and going after what you want. That motto from wrestling really stuck with me. I guess most impactful though, is that wrestling led me to Brazilian Jiu-jitsu.

The reason I bring up wrestling is because I had a great nickname from wrestling, which considering this blog is about my nickname, seemed like a fun thing to throw in to the mix. My wrestling nickname was, wait for it, Tugboat. Yeah, Tugboat. After my first wrestling match when I was still a hefty teenager I wheezed so badly that it made an almost horn like sound. My coach got a kick out of it and it stuck. Just like Chewy, Tugboat became my alternate name for that particular sport rather than just an occasional nickname. When they would call my name over the speaker system at tournaments it was always “Tugboat Albin.” I’m not sure what is wrong with my given name of Nicholas or even the shorter version of Nick.

 

On to Chewy

So, then there is this guy named Mike Colley

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When I first started BJJ during my senior year of high school he was a green belt (a solid white belt). One day we were rolling and I did something. I can’t really remember what it was but it was something a spazzy white belt would do. Just to give you an idea of what I was like at that time. I would come into the gym hopped on pre workout like supplements and I would roll accordingly. Armed with a wrestling base, an overly competitive streak and too much caffeine, I was the textbook definition of a spazzy white belt. Right after I did whatever it was that I did. Mike said in a fit of justified irritation, something to the effect of “you big dumb wookie.” He would then periodically refer to me as Chewbacca which replaced “dumb ass.” But I feel like that’s how you know you’re IN with a group of close knit guys, when they start messing with you. At this time Mike was like the verbally abusive big brother I never needed. Eventually the nickname just sort of stuck and has since become my Jiu-jitsu namesake. To be honest, if it wasn’t for Facebook, I’m not entirely sure many people in the gym and BJJ community would even know my real name.

So there you have it. That’s where I got the nickname, from being an ultra spaz on the mat. I’ve grown to love it, although it is a little weird that I’m a 29 year old man who is called Chewy instead of his real name of Nick about 90% of the day. The other 10% being divided up in no orderly fashion amongst Chew, Chewster, Chew Chew, Mr. Chewy, Chewbert, Big Chew and Nick. I like to think of it as kind of like a super hero. They have their regular name for the public and then once they’ve donned their costume they become Superman, Batman or whatever. Only mine is just sort of reverse. Oh and I don’t have super powers . . . stupid.

So, thanks Mike, without you I would just be a black belt with an ordinary name.

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Visitor Testimonial

Over the years we’ve had many people stop in to train while they’re visiting Louisville or passing through for work. Without fail these visitors always tell me of the high level of training and the overall welcoming atmosphere of the gym. Being the head coach, this is a huge compliment for me. I’ve been training for years and have been involved or seen several BJJ programs in action. Many of them had things I liked and other things I didn’t like. When I become the head instructor back in 2009 my goal was to make a gym that provided hard nosed training in an open and positive environment. The kind of place where the training is tough and you go after it, but where you take care of your teammates and help them improve as well.  So, when a visitor who has no vested interest in me or my gym comes and trains and leaves with a great experience, well, that lets me know I am on the right track with my coaching. Here is the most recent message I received from a GI who was visiting Fort Knox on Army related work.

 

“Coach, Nick, “chewy” I just wanted to thank you for the time I had at Derby City MMA. You and all of your students were very welcoming and provided top notch instruction. I had to come back home earlier than I expected but I just wanted to thank you for everything.

Josh Casto”

 

Counter to side control defense

In this video Chewy shows a counter to a person’s side control defense from the bottom.

 

BJJ Interview with Chewy

Chewy did an interview for the BJJ Brick podcast. You can listen to the podcast here: http://bjjbrick.com/epi-38-nick-albin-he-may-not-be-a-jedi-but-he-is-chewy/

Most common worry about starting BJJ

 

 

One common , if not the most common, worry I get from people who are trying out their first class or who are thinking about trying their first class, is that they don’t want to “get in the way.” These people are fully aware of how green they are and don’t want to impede someone else’s progress. Maybe this is you? Maybe you want to start attending a BJJ class but you feel too intimidated. You want to train but you’re worried that you’re just too new and that you’ll slow down the class or bother people. I’ll tell you what I tell people that come into the gym with these same worries.

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We were all new at some point

First off, don’t worry so much. We were all new at some point. We all sucked, it’s just how it is. No one starts off as an expert. If they did, I wouldn’t have a job. Some people have a natural disposition towards BJJ and athletics while others don’t, this is true, but EVERYONE was awkward and untrained at some point. You can use me as an example. I had wrestled in high school and had some grappling experience but I was still terrible when I first started Brazilian Jiu-jitsu. Watching me perform a hip escape/ shrimp was pretty comical. If during my initial training, a higher belt had not taken the time to help me I would not be where I am today. So when I see newcomers I don’t cringe in irritation. Instead I get excited because it’s a chance to pay it forward to someone else. It’s my chance to help someone out just like others helped me in the beginning. This is also the way I encourage my trained students to view this opportunity. Just as someone at some point took a little time to help them out along the way; this is their chance to help someone out.

 

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Pairing up with beginners can be a good thing for training

Let me also explain an added benefit that a skilled practitioner gains from helping out a newbie. This will help combat the feeling of you destroying their training for the day because you need a little extra assistance. This benefit I believe is that it helps them dissect and better understand the techniques. Being able to mimic someone else’s movements is far easier than being able to explain what you’re doing, break it down and make it consumable for others. Ask any blue or purple belt who’s been asked to teach a couple techniques for a beginner class. So maybe you as the newcomer view your lack of experience as an impediment to a higher ranking student’s progress. In reality though, it’s a chance for them to understand the techniques they are using even better, improving their understanding of BJJ.

 

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Message to the higher belts

If you are reading this post and you are a higher belt who shies away from helping the new guys, maybe you should reconsider. Yes I know that sometimes you’re in the gym to drill hard and kill it. Perhaps a competition is right around the corner and you need those rough rolls to get ready. I understand that completely. But don’t forget that at some point you were a new person who felt awkward and out of place and were assisted by someone who was better than you. Someone took a moment from their training to give you advice or helpful critiques. They’re part of the reason why you’ve come to reach the point that you find yourself at now. Help the new guys on their journey.

 

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Message to the new guys

If you’re reading this and you are someone who is either very new to BJJ or maybe you have not attended a class and you’re worried about dragging everyone else down. Please erase these worries from your thinking as they are irrational and unnecessary. I know it can be uncomfortable starting something new but remember no one starts off as a black belt. You might even be a little more awkward or less athletic than the average joe, but believe me, some of my best students now were the absolute WORST when they first began their training. But they kept training and have since amazed me. The important thing to remember is that getting better at BJJ is not a secret, nor is it determined by how good you are in the beginning. Simply put, it’s hard work over a long duration of time. No matter where you start you can get better. So, just come in the gym and train. I promise you’ll be just fine and you’ll more than likely be pleasantly surprised at how welcoming and willing many of the advanced students are to helping beginners.

 

As always, thanks for reading!

Chewy

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