Video: Boxing training in Louisville, KY

Beginner Boxing in Louisville

Check out this video of some of our beginner boxing classes. Our gym is located in Louisville, KY and offers some of the best boxing instruction in town. We have beginner and advanced classes so regardless of skill, we can accommodate you. You’ll also see from our video that our gym is full of a wide range of people. So regardless of skill, size, weight, etc. If you’re interested in boxing in Louisville, KY, we want to teach you!

Blast from the Past MMA Fight

Check out this old MMA fight video of our head Brazilian Jiu-jitsu and MMA instructor, Nick “Chewy”  Albin. This fight was in 2010 at the 205lbs weight class. By the time the fight started Chewy was already back up to 225lbs. As you’ll see in the video, he was a little bigger than he is now. The fight is a good example of what happens if you don’t know Brazilian Jiu-jitsu.


Brazilian Jiu-jitsu stops bullies and develops work ethic


We all worry about bullies

Having your child get bullied is a worry that many parents have. Rob Schultz was no different. A little over 2 years ago, Rob brought his young son Zach into my kids Brazilian Jiu-jitsu class. He did this because Zach was a smaller kid for his age and he was worried that he would get bullied. I actually didn’t know this till this morning wh


Over the last 2 years Zach has developed from a young unconfident kid to a skilled young pre teen who walks with his head up and chest high. He even has enough confidence in himself to color a stripe down the top of his head. Which gives him his signature nickname in the gym, “Red Stripe.”


Zach’s road wasn’t easy though. He is definitely not a natural athlete. I had many children that started at the same time as he did who were far more gifted naturally. But he was able to exceed them. He had parents who were supportive and pushed him to continue and he was willing to work hard. Like the old saying goes, “hard work beats talent when talent refuses to work hard.”


Because of this, I think that Zach has developed skills that will help impact his life for the better.


Being Bullyproof

Brazilian Jiu-jitsu is a different type of martial art when compared to many other styles of children’s martial arts. It has less belts, involves more sparring and has a different atmosphere. It’s also different because it’s incredibly effective. Brazilian Jiu-jitsu is such an effective way of hand to hand fighting. Being able to take down someone or how to defend yourself if you are taken down is huge! Most hand to hand street fights end up or have the potential to end up on the ground. Being skilled in BJJ allows someone to take control of the situation when this happens.


BJJ allows children a means to ground their attacker, nullifying strikes, and control them without having to cause excessive damage. An efficient means to defeating a bully rather than exchanging punches and kicks.


I’ve had several students end up standing up to their bullies. I’ve not had one of them lose a fight. They were all able to safely defend themselves and control the situation.


Developing work ethic

Many children these days seem prone to giving up with things get tough. If it’s not easy or if the reward isn’t immediate they quit. As I said before Zach wasn’t a natural at this stuff and he spent a good time getting roughed up in the gym and losing tournament matches. But he kept doing it over and over again. Now, he wins matches in tournaments and does a good deal of the “roughing up” when it comes to training with kids around his age. He is now very good at it and also enjoys Brazilian Jiu-jitsu more than ever.


He may not realize it but Zach has learned a valuable skill. That is, how to “grind.” What I mean by this. Is when things get hard, when things get tough, how do you react? Do you give up, or do you push through it?


Often times anything that’s worth something requires hard work and perseverance.The rewards aren’t immediate and it requires the ability to stick it out, even when things get rough. Zach is learning this skill by being able to stick out the tough days on the mat. I personally learned this lesson from the sport of Wrestling when I was a teenager and it’s absolutely changed my life.


Improved confidence

Nothing improves someone’s confidence as much as being good at something. Whether it’s sport related or something else. Often times, if someone is really good at something, that confidence spills over into other facets of their life. A lack of confidence is often a root cause to many of the poor decisions people make. We all know the story of peer pressure. Being good at a martial art like Brazilian Jiu-jitsu which involves going toe to toe with another person is a huge mental boost. It develops inner strength and self-reliance.


I’ve personally watched many children step through our doors with their heads looking down and their shoulders slumped. After a couple of months they start to stand a little taller, speak a little louder and you can tell they are more at ease. Many of my parents also tell me of the positive impact it makes.


Get your kid into Brazilian Jiu-jitsu

Brazilian Jiu-jitsu is a powerful art. What I’ve listed above are just a few of the benefits. If you have a kid and want them to learn a powerful martial art that has the potential to make a positive impact on their life. I urge you to try Brazilian Jiu-jitsu. I’ll be honest, Brazilian Jiu-jitsu isn’t for every kid long term. It’s tough and some kids have other interests like sports. But even with just 6 months to 1 year of consistent training, your child will experience a boost of confidence and will have the ability to take care of themselves in a hand to hand fight..


Thanks for reading!






Being Nervous For Your First Class



Being Nervous for your first Class

So last week I had a woman come in for her first class. Afterwards, she enjoyed the boxing class so much that she decided to join the gym. When I talked to her she said that she had passed the gym several times and wanted to check it out but hadn’t because she was nervous. She told me she finally said “screw it” and came in to try it out.  She also said she wish she wouldn’t have waited so long.

This is pretty common. Most people who come into the gym with no prior experience tell us that one of the biggest reasons they didn’t come in earlier, was because that they were anxious about coming in for the first time. They also say that they didn’t know what they were nervous about, but just that they were nervous.


One of my favorite stories I like sharing involves a student who has been with us for over 5 years. He said he would often park his car in front of the building trying to build up the courage to come in, then he would drive off. It took him 6 months to finally step through our doors for the first time. Since then he’s been going strong and has competed in numerous BJJ tournaments and has even fought MMA.


If you’re interested in training at our gym, or a gym like ours, but feel hamstrung about coming in because of nerves or fears. Don’t worry, it’s normal. But it’s important that you understand that the fears are unfounded and these fears are keeping you from experiencing something awesome.



Reasons you shouldn’t be nervous

It’s important to understand why you’re nervous. Sometimes you don’t have a reason, you just are. If this is the case, then you simply need to recognize that you’re afraid of the unknown. Most of us, including myself, get a bit anxious when we try something that is brand new and out of our comfort zone. But often times after you do whatever it was you wanted to do. You feel great, and just like the two people in the stories above, you wish you would have done it sooner.


There are however some realistic worries that come up. Many people who come into the gym  for the first time worry that they’re going to get used as a punching bag and nothing could be further from the truth. While we have sparring and competition oriented session. We are in the business of building people up, not tearing them down. Every single one of us started in the same situation as everyone else, with no experience. Someone had to help us get better. Because of this the atmosphere in the gym is an uplifting one. These are not just my words but those of many of our members. We are all here to get better and become a better version of our self.


So I hope that if you’re reading this and you are nervous. Don’t worry that’s normal. But if you want to learn the skills we offer (Boxing, Kickboxing, Wrestling, Brazilian Jiu-jitsu, Crossfit) and get into the best shape of your life, becoming both a physically and mentally stronger person. We can help. It does require one thing from you though. You have to show up!



Hope to see you in the gym!


Morning Pre Training Smoothie



Morning Pre Training Smoothie 

I got a question from one of my students in my “morning crew” the other day. He was curious what to eat for breakfast, even if he was in a rush or running behind to the gym.

Most of the time I prefer to eat eggs and veggies for breakfast and I generally like to wake up early enough to relax and enjoy a little time to myself. Because once I leave the house I’m busy and don’t get home till nearly 10pm. But if I don’t have the time to cook or just don’t feel like it, I’ll make a smoothie in the blender. It’s a fast way to take in everything I need to get me through a good morning session of BJJ or weight training. It also only takes a couple of minutes to make.

Keep in mind that this recipe has a fair amount of carbs. I wouldn’t make this recipe unless I was planning to work out in the morning. Also, if you’re wondering why I’m using the seeds and cacao in the smoothie, just do a search for health benefits of them. I don’t want to give you a long winded explanation about them as there are far more intelligent people who have written information on the subject.

Side note. A really good idea for bananas that are getting too ripe or going bad is to freeze them. Just peel, stick them in containers and stuff them in the freezer for a later day. They’re great for making homemade not-terrible-for-you ice cream and smoothies like the one below.


Cinnamon Vanilla Cacao Smoothie

What you’ll need. . .

-1 scoop of vanilla protein.

– 1/4 cup of chia seeds.

– 1/4 cup of hemp seeds.

– 1/4 cup of raw cacao.

– Half a frozen banana. A regular banana works too, but a I like the frozen ones better for smoothies.

– 1 tablespoon of honey.

– 1 tablespoon of almond butter.

– 2 cups of water or whatever type of milk you prefer. Use more for a thinner smoothie.

– Substitute ice in place of milk or water for a thicker, cooler smoothie.



1.Start by placing the chia seeds, hemp seeds and cacao into the blender. Blend till everything is broken up.

2. After the seeds and cacao are almost a grainy flour consistency. Add in the rest of the ingredients and blend till everything is mixed well and the smoothie is . . . well. . . smooth.

3. Drink and then get your ass to the gym.


Less sugar and carbohydrates

If you don’t plan to train soon after and want to lower the sugar and carbohydrate of the smoothie. Just remove the banana and the honey.

Boxing Member Spotlight



We have a ton of amazing members at Derby City Mixed Martial Arts and Crossfit West Louisville. Below is just one of many. I actually signed Jason up last year on a Saturday. Since then he has really found his place here. He’s one of the people (like many in the gym) where you’re genuinely happy to see them when they get to the gym, and who has an overall positive impact on the people around him.


1. Name, age and additional info about you personally you might want to list.

• Jason Ryan Abbott, 37 years old • Graduated from Northern Kentucky College in 2001. • I work as a PACS Administrator in Healthcare.


2. Why did you start boxing / what brought you to Derby City MMA?

• I had some minimal boxing training when I was younger and primarily wanted to get back in the sport. I had heard of Derby City MMA from living in South Louisville and for years had heard numerous people talk about what a great gym it was and how welcoming everyone was.


3. How long have you been training boxing here and how often do you train?

• I have been training at Derby City MMA for approximately 1 year. I train at the gym 4-5 days a week.


4. What brings you back to Derby City again and again, day after day? How does it differ from previous boxing or fitness related experiences you may have had before, if any?

• I like the versatility of the gym and the atmosphere the most. There are a lot of gyms that primarily focus on one discipline. I have the options of learning Boxing, Kickboxing, Brazilian Ju-jitsu, Wrestling, Cross fit and can simply lift some weights if I want. Not only do I have the various training options available, the experience and knowledge level of the staff and members is remarkable. I know that what I’m being instructed in on is coming from a solid and knowledgeable source with years of experience and credentials to back it.


5. What do you enjoy most about training?

• Well I certainly enjoy the fact that there is a mixture of training schedules and options. The coaches are always switching up the partner drills and cardio training we do. It’s the variety that I love… we never get bored, we always work hard and have fun in the process!


6. How has training here personally benefited or made a positive impact on your life?

• Training at Derby City MMA has had a huge impact on my physical health! When I started at Derby City MMA a little over a year ago I was 220lbs with a blood pressure in the pre-hypertensive range of 135/85. My resting heart rate was around 65-75bpm. I was starting to experience general fatigue and was just generally kind of worn down all the time. • Month to month as I trained at Derby City MMA I started to see these numbers dwindle down, and my overall energy and mental positivity increase. • After 6 months of training my weight had dropped from to from 220lbs down to 170lbs, my blood pressure average down to 118/65 and my resting hear rate range is down to 40-50bpm. I can honestly say that I feel great!


7. If someone was interested in training but kind of on the fence about it, what would you say to them?

• We have people that train at Derby City MMA from young children to baby boomers, as well as people of different physical abilities and walks of life. Additionally there are people from all professional backgrounds that come to Derby City. If a person is willing to come and participate, everyone at the gym from the coaches to the members are more than willing to work them to accomplish their goals. People that attend their first class at Derby City MMA find out very quickly that they fit in and that the gym members all work together to help each other accomplish whatever each person’s initiatives or goal are. It’s truly a tight nit family in its own regard. We each work at the level that we are capable of as well have a lot of fun in the process.


8. What are your current training goals?

• I am currently working on continuing to expand into more advanced methods in Boxing and to increase my overall ring smartness in situations. I think as a group we all have a goal to continue to advance other Boxers with their abilities and levels.


At Derby City Mixed Martial Arts. We aren’t a gym. We are a community.  Whether it’s on the mats or in the weight room. We are a community consistently dedicated to improving ourselves and everyone around us.

Spider Guard Pass

A spider guard pass we taught recently at the gym.

8 questions from White Belts



repost from

Brazilian Jiu-jitsu questions from white belts.

The following questions are from white belts at my gym. If you have any of these questions yourself I hope the post is helpful.

1st match
1. How do you learn a move or submission you’ve been obsessing over well enough so that you can use it during rolling?
Drill it! Maybe you learned it from an instructor at your gym or maybe it’s something you saw on the internet. Wherever you picked up the technique, if it’s something you want to really get the hang of, drill it. Especially in the beginning, new moves have a certain uncomfortable unwieldy quality. You feel awkward and slow to execute. To remove that, you need to drill. Start the drilling off as slow technique drilling where you focus on hitting everything spot on. Then as you feel better, speed up the drilling and eventually have your partner offer some light resistance. Some “sloppiness” is ok once you speed it up but keep it within reason. The idea is to remove the thinking involved. You want to be able to initiate the move without having to think when you’re rolling.


2. How do I not get so hung up on getting a colored belt or stripe?
Many BJJ practitioners get caught up, fixating on their belt or stripes. Don’t! Don’t chase belts or promotions. In most BJJ gyms you’re going to wait between 1.5-3 years between belts (depending on your training). That’s just too long of a goal to keep you motivated during the rough times where you get a little down on yourself. I did a post on this subject previously here.


3. How do I break plateaus or periods where I’m not getting better?

Hitting a standstill, or at least what feels like a stand still, with your Brazilian Jiu-jitsu is unavoidable. We all hit snags along the way. Often times they aren’t as bad as you might think. Many times you’re just comparing yourself to your peers who are learning similar material and rolling with the same partners, and likewise, making their own progress. So with everyone progressing it’s hard to realize that you’re improving.

If you are hitting a true plateau. They’re pretty easy to deal with. Most commonly you’ve gotten slightly complacent or continued to find yourself doing the same moves and techniques in the same positions. Without any change to help spark improvement you’re going to end up in a slow grind.

The solution? Find some new moves, techniques or positions and throw them into the mix. If the moves are in a new position or are completely foreign to you. Then expect to spend time drilling first. After the techniques are drilled to at least a basic level of comfort, start implementing them into your rolling. You’ll probably screw up a bunch and get out positioned or submitted along the way, but the scrambles and failures will help spark new improvements in your game. Gotta crack a few eggs to make an omelet right?

4. How to stay focused on yourself rather than fall in the trap of worrying about others and their progress?
It happens to all of us at some point. We get fixated on how others around us are doing. Maybe someone is making faster improvements than us or maybe they were promoted before us. Whatever it is, it’s important not to fixate on others if it bothers you. The best way to deal with this is to simply start by realizing that you’re worried about someone else’s game rather than your own in an individual sport. Just like wrestling, we all exist on a team but in the end we are individuals. We roll as individuals and we compete as individuals. When you stop and think about how silly it is to be focused on others, its easy to stop thinking about it.

To keep your mind focused try setting goals for yourself. It might be a tournament, losing weight or hitting 3 armbars during the rolling portion of class. Just ask yourself what you’d like to get out of Brazilian Jiu-jitsu and then work towards that. If you’re unsure how to get there, talk to your instructor.


5. What are the best moves to focus on as a white belt / newcomer?


purp win

6. How long should I wait before I compete?

Whenever you feel comfortable enough to get out there and give it a try. I honestly think the sooner the better. Many people who take on Brazilian Jiu-jitsu and have never wrestled or competed before build tournaments into something that they aren’t. They wait and wait. . . and wait for the perfect opportunity that never comes. I remember one of my guys that waited till he was a high-ranking blue belt before competing. After his matches he said, “I really wish I wouldn’t have waited so damn long to compete.” Remember, competitions are tough but it’s just rolling with people you don’t know in front of people.



7. Why do we start from the knees during rolling?

In my gym we start on the knees during some of the classes for a few reasons. One is to control space. I don’t have enough mat space to house 40 BJJ practitioners doing full rolls from the feet. Two is injuries. Early on I am trying to protect BJJ players from their spazzy selves. Keeping new students grounded helps ease them into the process early on and prevents injuries. In the meantime we can use wrestling and take down classes to teach them the basics of take downs and fundamental techniques like break falling and being in a proper stance. At my gym we do plenty of full rolling from the feet and take down work. In addition we do lots of situational rolling where we might start inside the guard or whatever position we are working on. That said, I do like having people start on the knees from time to time (especially when they are newer) to get them use to pulling someone into the guard or dealing with the scrambling that can happen when people are going for position. I know some people say that starting on the knees is useless and builds bad habits. But I think as long as you are learning how to perform take down and supplementing wrestling and/or judo into the training, it’ll be fine.


8. You’re a black belt and have had your own struggles. How have you dealt with your own trials in Brazilian Jiu-jitsu?

For me, once I started training, quitting was never an option. Just like all of us I had setbacks. Injuries, job and family intervening. . .girlfriends. But I always kept training. Unfortunately I have a hard time relating with people who take on BJJ as just another thing to do. For me it was life changing. But a few things that have helped when things were tough is this.

  1. Ask yourself, “Do I want to be good at BJJ?” If the answer is yes, be prepared to train for a looooong time.
  2. I give myself reminders. When I was a blue belt I wore a purple sweat band on my ankle to remind me that I needed to train hard to get my purple belt. As a brown belt I wrote, “you suck, get in the gym!”, as the greeting on my phone after I lost a match in a tournament. The greeting which would stare back at me every time I glanced at my phone helped me from being lazy.
  3. Blocks along the road are going to come. When I was younger and something got in the way I would get really depressed, eat bad and sulk. Now I’ve grown to expect them and when they come I look for a way around them. Likewise you should expect them and be prepared to work around them. They may come in the form of injuries, jobs or something completely unexpected, but they are going to come. Try to work around them instead of having long layoffs. Consistency is important for BJJ.
  4. Enjoy the time spent with your training partners and get to know them. The closer you are to them the better off you’ll be.
  5. One of the most helpful things for me early on was my buddy Chris. We trained together and lived together. We would go to the gym, train and come home and drill on mats I bought for our room. Likewise, get a gym buddy or buddies. Build a relationship with someone in the gym where you can call them up to drill and train during open mats or use each other for support.
  6. Drilling can of boring. I think of it like eating your broccoli. It’s good for you but you kind of want something else to eat. Drilling is good for your game but it’s always more fun to roll. I know much of my early success came from drilling. I would drill sequences over and over again and they became easier and easier to hit during rolling and competitions.

Just don’t quit. Brazilian Jiu-jitsu is a weird thing. It works for everyone but no one’s path is the same. There isn’t a clear-cut route to success. There are things that you can do to improve. But everyone progresses differently. Just don’t quit. “Black belts are simply white belts that never gave up.” I know that quote gets overused a bit but it’s the truth. When I was a white belt I never thought I’d be a blue belt and a purple belt was absolutely out of the question. I eventually ended up receiving my black belt after 8 years. Do the same. Focus on the day-to-day. Enjoy the training, the health benefits and time spent with your buddies. Soak up as much knowledge as you can. Go compete. Immerse yourself in BJJ, don’t let quitting be an option.

As always,

Thanks for reading


Brazilian Jiu-jitsu in Louisville


Brazilian Jiu-jitsu in Louisville, KY Brazilian Jiu-jitsu in Louisville has grown and changed so much over the last decade. 11 years ago I started training Brazilian Jiu-jitsu in Louisville, Kentucky and our training sessions used to take place in the corner of a traditional style weight lifting gym. We had to roll the mats out every night and pack them up after every session when we were done to make room for other classes. This still wasn’t as bad as the strange looks we received from the soccer moms walking on the treadmills. Now, I am fortunate enough to teach and train out of a 9000+ sq ft facility that is devoted solely to the combat style martial arts. I learned originally from a part time purple belt instructor. My students have the benefit of studying under a full time Black Belt.

This weekend’s competition was a clear example of how much the martial art has advanced in the region. This weekend my students took part in the Bluegrass Open which is a Brazilian Jiu-jitsu tournament that is held in Louisville, and if I am correct, was the first Brazilian Jiu-jitsu tournament in the city. They did an awesome job. We won a ton of medals. I honestly haven’t even tallied them all up yet. I work incredibly hard to provide my students with the best Brazilian Jiu-jitsu training available, as do my assistant instructors. Likewise, my students push themselves in the gym and it definitely showed during their matches. All of our competitors performed very well and I was especially happy with some of our newcomers to the competition scene. Some of them had only been training for a few months and were able to take home medals for their efforts, that’s always a positive note.

Along with our gym there were several gyms that showed up in numbers this weekend. Again, it was great to see such a large number of skilled competitors going after the win. It’s such a drastic change from 10 years ago when I took part in my first Bluegrass Open. Back then there was a 3 man purple belt division and a handful of blue belts. Now, there were full divisions from brown belt down to white belt. That’s awesome!

I am sort of jealous of all the opportunities that my students have now. I wish I would have had them back when I started. With professional coaches and instruction as well as facilities devoted to developing martial artists and competitors, there really hasn’t ever been a better time to start training Brazilian Jiu-jitsu in Louisville.

If you live in Louisville and you or your family are interested in Brazilian Jiu-jitsu.Give us a call. 502-937-8797. Men, women and children are all welcome!


Tips on dealing injuries and layoffs



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.



  • 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.




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!



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