Anyone who subscribes to or buys GRACIEMAG at the newsstand every month always has an arsenal of tips, pieces of advice and teachings on hand to help them out in training when they need it most.

You have your doubts? Today, GRACIEMAG.com serves up seven lessons for practitioners of any age or level. Stick to the seven and your Jiu-Jitsu will start improving right away.

1. Consistency means not making haste

Use your mind, not your body’s strength. After all, it’s better to practice Jiu-Jitsu three times a week for an entire lifetime than seven days a week for three years and then quit. Balance is an important ally in your evolution as a practitioner. Don’t overuse your muscles and ligaments and you’ll go far!

2. The most important muscle

The most important muscle for anyone who does Jiu-Jitsu is the heart, the endless desire to tap out but be back the next day to learn some more. Another vital part of our body is the ear. Keep your ears well trained to listen for and respect the pointers from all your companions at the academy, especially those older and higher ranked than you but also rookies and white belts.

3. There’s always a way out

If your game has reached a plateau at the academy, that doesn’t mean it’s time to make a stink about it or think the gentle art’s not for you. All black belts have been through that and persevered until they reached a solution. Want an example? Check out how Professor Marcos Schubert transforms a dreaded position like the knee on belly into a catapult to reverse and win:

4. The path to fighting on automatic pilot: repetitions

It’s the greatest Jiu-Jitsu lesson, cultivated as much by your instructor as by the superstar Rodrigo Minotauro: you only get the finish on automatic pilot if you repeat the position ten, 50 times. Invest time in creating a solid foundation by repeating basic moves during warm-up. With the basics firmly entrenched, you’ll be able to build solid Jiu-Jitsu with no openings.

5. Believe in yourself until it transforms you

To improve, you need to be the first person who believes you can do it. Trust in the art, believe in your efforts, turn Jiu-Jitsu into your conviction, and the changes will occur quicker than you’d ever thought possible. Don’t think before going to training, just stick your gi in your backpack and head to the academy.

6. Flood your body with health

You can never have too much fruit, fresh water and pure air. Cut the stuff you KNOW is bad for you. Take good care of the instrument that is your body. Only thus will you be able to age and still do the same activities you enjoyed in your youth.

7. Nourish your hobby with good reading!

Want to find out more about the gentle art and have fun with some intelligent, interesting and at the same time laid-back reading? GRACIEMAG’s the magazine for you, the Jiu-Jitsu practitioner. Subscribe to GRACIEMAG for a special price by clicking here.

Perform this exercise if you want to improve your core strength and stability.

Technique: Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position for 30, 45 or 60 seconds. Variation: bring the right knee to the outer upper right arm, hold for 5 seconds and switch sides.

Side Plank

This exercise increases hip strength and stability.

Technique: Begin by lying on your side on the floor. Position your elbow on the floor just under your shoulder. Lift up on that elbow and keep your body stiff from head to toe. Hold this position for a count of 10 and lower your hip to the floor. Rest and repeat three times. Switch sides and repeat the exercise on the other hip. You can increase the effect of this exercise by lifting the top leg up toward the ceiling. Repeat the leg lift 10 times slowly and return to the start position.

Boat Pose

This exercise is an ab and deep hip flexor strengthener, which requires you to balance on the tripod of your sitting bones and tailbone. As an effective abdominal and core exercise it works the rectus abdominis, the external obliques, internal obliques and engages the hip flexors .

Technique: Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle. Reach your arms straightforward or reach up toward your shins, as you are able. Maintain good core posture and a strong spine. Hold this “V” position for as long as you can. Then, return to your starting position slowly. Repeat this entire movement several times.

Superman 

This exercise strengthens the back, legs, and arms.

Technique: Lie face down on a mat with your arms stretched above your head. Raise your arms and legs about 5-6 inches off the ground or as far as you comfortably can. Hold for 10-30 seconds and relax. Repeat this movement 3-5 times. Variation: Move your arms back and hold for 3 seconds, then bring it forward again.

Sources: 

http://www.yogajournal.com/

http://sportsmedicine.about.com/

Keep your body hydrated for good health.

The “Mistura Viva” blog is constantly serving up posts on the principles of proper eating to keep the body ailment free. Here you find six tips for dieting, living healthier and having copious amounts of energy for dealing with your daily routine.

Click here for the full article in Portuguese. GRACIEMAG.com extracted the highlights and lists them below:

1. BREATHE BETTER AND FLUSH OUT TOXINS

Not a lot of Jiu-Jitsu practitioners pay due attention to their breathing. Make note of how oxygenizing your organism is directly linked to daily health and vigor.

“Lack of oxygen is significant in that it can cause cells to become cancerous. It surely affects the cell’s quality of life,” reads one snippet from the blog.

Deep breathing activates the lymphatic system. Practicing deep breathing and exercises like yoga eliminate 15 times more toxins from the body than does normal, hurried breathing, says the article.

2. EAT FOODS RICH IN WATER!

Remember: your quality of life is dependent on the quality of life of your cells. So straight to the nitty-gritty: fresh fruit, greens, legumes, sprouts and plenty of water.

“Your diet should include foods consisting of 70% water. The lower the level of water, the greater the likelihood of you contracting imbalances (illnesses),” says the article.

3. CHOOSE YOUR FOOD COMBINATIONS WISELY

“Take care of your stomach for your first 50 years, and it will take care of you for the next 50,” is Dr. Steven Smith’s take on how to stay healthy.

Eat meat and potatoes at the same time? What about bread and cheese, milk and cereal, fish and rice? What if you were told these combinations are totally destructive to your digestive system and sap your energy?

Eat just one condensed food per meal. What’s condensed food? Any ingestible that is not rich in water. For example, beef jerky is condensed, while watermelon is rich in water.

Make sure not to eat starch, carbohydrates and protein in the same meal.

4. EAT LITTLE, AND CAREFUL ABOUT LIQUIDS DURING MEAL TIMES

Are you dragging your feet when you get out of bed in the morning, even if you got your full eight hours’ worth of sleep? Know why? While you’re sleeping, your body is working overtime to digest the incompatible food combinations you put in your belly.

Eat light before going to bed, just enough to keep you from feeling hungry. If you feel like eating a lot of something, eat a lot of salad. And, just eat fruit after 9pm. Remember: after ingesting a properly combined meal, you should wait for at least three hours before eating anything else.

It’s important that you keep in mind that drinking during mealtime dilutes your digestive juices and slows down the digestive process; so don’t drink much water, especially not cold water.

5. EAT MORE FRUIT!

Fruit is the most perfect food on the planet, since it takes the least energy to digest and gives your body the maximum return. Least effort for maximum benefit—have you heard that here on GRACIEMAG.com before?

“The only food that makes your brain work is glucose. Fruit is packed with fructose, which is easily converted into glucose. Most of the time, it is 90-95% water, which means it cleanses you and feeds you at the same time.

Eat fruit upon getting up in the morning and on an empty stomach. Your heart and overall health will thank you for it.

6. EAT LESS PROTEIN!

The percentage of protein in a human mother’s milk doesn’t exceed 2.38. Did you know that? So where did this idea that we need loads of protein to be strong and healthy come from?

Dr. Mark Hegstead, a Professor of nutrition at Harvard Medical School, asserts that most human beings seem to adapt to whatever quantity of protein is available to them. In other words: if you eat a well-balanced vegetarian diet, you’ll get all the protein you need!

To be sure you have energy for training, all you need is glucose from fruits, vegetables and sprouts.

But how about the myth that protein is good for endurance? “Wrong. Too much protein overloads your system with nitrogen, which causes fatigue,” says the article. “And as for protein strengthening our bones? Wrong again. Excess protein has been linked to osteoporosis, degeneration and weakening of the bones. The strongest bones in the world belong to vegetarians.”

Milk and meat just clog up your body. For your supply of calcium, go with green vegetables, nuts, sesame seed, and turnips. And you can have small quantities of white cheese on salad.

How about it, gentle reader, learned something new? Now what boosts your energy levels in training? Share with us, using the comments field below.

Prof. Alvaro Romano training “Ginastica Natural” with his son Raphael.

The “Natural Gymnastics” was developed 25 years ago by world-fitness Professor Alvaro Romano. Living in Rio de Janeiro at the time Alvaro created “Ginastica Natural” precisely for the lifestyle he led, outdoors living, jiu jitsu and surfing. For him all physical activity was outdoors so he thought of something already as a teacher of physical education that could be similar to this lifestyle.

“I began practicing Hatha Yoga after a while but the influences of Natural Gymnastics are the ground movements that are very similar to Jiu-Jitsu techniques of dynamic stretching and flexibility, and breathing techniques”. Explains Prof. Romano

The “Ginastica Natural”, named in Portuguese, develops several natural qualities as physical strength and flexibility, balance, power and improves performance by increasing peoples knowledge of the function of their body. With an constant and various combinations of movements, it is the ideal method for fighters because it was designed along with Romano’s experience in Jiu-Jitsu.

“I was a student of Rolls Gracie in 1976 and in 1977. Started college already thinking about a method of preparation for physical fights. First, applied in my training and then in athletes.” Says Prof. Alvaro

Prof. Alvaro Romano creating and studying movements.

Prof. Alvaro lives in San Diego, California where he works with many physiotherapists and has many certificates in the method of ”Natural Gymnastics”. This method can help you to prevent injuries, and has been tested in several athletes and their training.

“Ginastica Natural” Seminar in Sweden

Prof. Alvaro Romano’s son, Raphael Romano, followed his steps. Graduated in Physical Education and a Brazilian Jiu-Jitsu Black Belt, now he is the Director of education of The “Ginastica Natural” method. He coaches MMA, Jiu-Jitsu and Surf athletes including Vitor Belfort, Rodrigo Minotauro, Xande Ribeiro, Fabricio Camoes, Leticia Ribeiro, Penny Thomas, Fernando Margarida, Neco Padaratz, Fred Pattachia among others.

To learn more about “Ginastica Natural” watch the videos below:

Raphael Romano training UFC fighters:

Globe Artichoke

This low glycemic index recipe is packed with two famous superfoods: Spinach and artichoke.

Spinach is well-known for its antioxidants properties and high level of vitamins K (has potential role in bone health), A, B6, C and E, folate fiber, manganese, riboflavin, calcium, potassium and copper, and a good source of thiamine, zinc and omega-3 fatty acids.

Fresh artichoke is also rich in dietary fiber and anti-oxidants that boost the immune system and lower cholesterol. It is an excellent source of vitamin K, folic acid and potassium; good source of vitamin C (helps the body develop resistance against infectious agents and harmful, pro-inflammatory free radicals), iron, niacin, riboflavin, lutein, and cynarin (that helps overall reduction in the total cholesterol levels in the blood).

Combine both powerhouse greens to revitalize your body with an invigorating energy bring me up and health aid.

Ingredients:

2 cups (16 ounces) fat-free cottage cheese

1 egg

4 1/2 tablespoons grated parmesan cheese, divided

1/8 teaspoon black pepper

1/8 teaspoon ground nutmeg

2 packages (10 ounces each) frozen chopped spinach, thawed

1/3 cup thinly sliced green onions

1 package (10 ounces) frozen artichoke hearts, thawed and halved

Method:

Preheat oven to 375F. Coat 1 1/2-quart baking dish with nonstick cooking spray.

Process cottage cheese, egg, 3 tablespoons Parmesan cheese, pepper and nutmeg in food processor until smooth.

Squeeze moisture from spinach. Combine spinach, cottage cheese mixture and green onions in a large bowl. Spread half of mixture in baking dish.

Pat artichoke halves dry with paper towels. Place in single layer over spinach mixture. Sprinkle with remaining Parmesan cheese. Cover with remaining spinach mixture. Bake, covered, 25 minutes.

Recipe by Glycemic Index Cookbook

Spinach  Artichoke Gratin