I’m a Brazilian Jiu JItsu Black Belt Now! Where does the time go? ….   Leave a comment

Hey all!  Just wanted to touch base here, its been a while and I apologize.

I got so busy with private lessons and teaching at a couple of different schools that trying to keep up with every thing like social media and blogs has been difficult.  Besides having a passion for Brazilian Jiu Jitsu I also have a passion for real estate and marketing and have started a couple new ventures since my last blog entry.   One of those being a Loan Officer under my own brand, SoCal Loan Man.  The other is Hits the Spot Media which focuses on REALTOR marketing and lead generation.  I also had  reunion shows with my old band, Simplex, and was playing quite a few shows around the SoCal area.  That said, I am starting to get caught back up and am able to make a little more time for teaching brazilian jiu jitsu private lessons and blogging.

In 2013,  I am happy to say I finally received my Brazilian Jiu Jitsu Black Belt. I had a little drama at a school I was at and the instructor was hanging the black belt  over my head as well as others who were due promised promotions.  I had to make the decision to suck it up and leave  the school and instructor who I will not even dignify with naming.  Some people are black belts in jiu jitsu, but not black belts in fairness, loyalty and being decent human beings.  Best decision I ever made.  So, I had to wait an additional year to get my black belt from Master Joe Moreira who welcomed me back with open arms.  For those of you who know, Joe was my first real instructor back in the 90’s.  I started with Rickson Gracie and trained under him for a few months, but the drive to Los Angeles was too far. After only a couple months with Rickson, Master Pete Loncarevich suggested I try Master Joe Moreira and I have been with him or have trained under one of his black belts ever since.

Brazilian Jiu Jitsu Black Belt Rich Zaydel and Master Joe Moriera!

Brazilian Jiu Jitsu Black Belt Rich Zaydel and Master Joe Moriera!

Its been an amazing journey to this point.  The funny thing is the more I learn jiu jitsu, the more I realize I still have a lifetime of learning to go.  I am excited for the journey to continue and look forward to training and sharing what I have learned along the way with you all!

Be sure to visit the official RocknRoll BJJ website!  Lots of cool stuff there!  http://www.rocknrollbjj.com

Thank you Master Joe Moreira and all my students!  Osssss!

PS: Don’t forget to Like my facebook page: http://www.facebook.com/rocknrollbjj

PSS: Be sure to Subscribe to my Youtube channel for techniques: http://www.youtube.com/rocknrollbjj

RocknRoll BJJ Open Mat Saturday at Master Joe Moreira’s in Irvine August 24th!   Leave a comment

On August 24th, RocknRoll BJJ Open Mat Saturday will be held at Master Joe Moreira‘s school in Irvine, California! It will be the usual schedule. 11am-12pm will be the informal group class with lots of questions and answers and sharing of techniques. From 12pm – 2pm will be technical rolls and some great music!
Alfredo, Master Joe Moreira, Rob Lewis and Rich Zaydel

Alfredo, Master Joe Moreira, Rob Lewis and Rich Zaydel

Master Moreira’s school is inside a great gym called Custom Bodies at 4880 Irvine Blvd #102 Irvine, CA 92620

This is going to be a lot of fun. This will be a great chance to meet a Coral Belt and legend of the sport if you haven’t met Joe before. Come share techniques and have some technical rolls and listen to great music.  Bring some of your own MP3’s or CDs if you want.

In case you haven’t been to an RNR BJJ Open Mat Saturday, it is very laid back.  We are not out to roll like we are doing the Worlds though if you want to roll hard there are always one or two guys who are up for it.  The focus is to be as technical and fluid as possible and to have fun!

The easiest way to stay up to date with us is to “Like” our facebook page at http://www.facebook.com/rocknrollbjj

Happy training!

10 Things Every Brazilian Jiu Jitsu White Belt Should Know!   Leave a comment

I came across this link and thought it would be very helpful not just to white belts, but to some of the higher level players who sometimes forget about the art and etiquette of the Brazilian Jiu Jitsu.

http://brazilianblackbelt.com/10-most-important-things-every-white-belt-should-know#.UewLr6wdjRY

Happy training!   Ossssssss!

Good Carbohydrates List – What We Recommend to Our RocknRoll BJJ & Fitness Clients!   2 comments

Good Carbohydrates, A Basic Guideline – by Rich Zaydel

There has always been a lot of confusion surrounding carbohydrates.  It really isn’t all that complicated.  There are good carbohydrates and there are bad ones.  The good ones will give you energy for physical activity. They are also full of nutrients needed for optimum health and proper brain function.  Scientific studies show that bad carbohydrates are attributed to gaining weight, diabetes, heart disease and Alzheimer’s just to name a few.

The biggest difference between unhealthy carbohydrates and healthy ones is how fast the carbohydrate sugars are absorbed into the blood stream and how much high-fiber the food contains.  Unhealthy carbohydrates are the cause of fast sugar absorption which then causes high and low blood sugar swings. Bad carbohydrates also have been highly processed and refined. This removes most of the fiber and nutritional value. And, most unhealthy carbohydrates are full of high-calorie fats, additives and preservatives. A good rule of thumb is to avoid the following list of bad carbohydrates:

  • All pastries
  • Bread and pasta with refined flour
  • Cakes, cookies and any sweet bakery products
  • Candies
  • Fruit juices and drinks
  • Jams and jellies
  • Most custards, puddings and other sweets
  • Refined grains like white rice

Making the right carbohydrate choice is essential to optimum overall health.  A healthy diet should consist of 45-65% good carbohydrates. The best healthy carbohydrate sources are:

  • Raw and lightly steamed vegetables
  • Legumes, beans, nuts and seeds
  • High fiber 100% whole grains
  • Raw whole fresh fruits
  • Low fat dairy

Below is a complete list of recommended good carbohydrates from which to choose:

Carbohydrates in Whole Grains

Carbohydrates in Whole Grains

Carbohydrates in Vegetables

Carbohydrates in Vegetables

Carbohydrates in Fruits

Carbohydrates in Fruits

Carbohydrates in Nuts and Seeds

Carbohydrates in Nuts and Seeds

Carbohydrates in Beans and Peas

Carbohydrates in Beans and Peas

Carbohydrates in Dairy

Carbohydrates in Dairy

Healthy carbohydrates and high-fiber foods will help in lowering cholesterol, losing weight and having much better sustained energy levels.  It will also aid in decreasing the risk of heart disease and avoiding or even reversing diabetes.  Making the right food choices will make a person feel great and have a better quality life.

Rich Zaydel is head trainer and instructor at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California.  Rich Zaydel is aNational Academy of Sports Medicine certified personal trainer and a certified Brazilian Jiu Jitsu instructor under Master Joe Moreira.
www.rocknrollbjj.com

Brazilian Jiu Jitsu Tournament Nutrition – RNRBJJ Basic Guidelines   1 comment

Brazilian Jiu Jitsu Tournament Nutrition Basic Guidelinesby Rich Zaydel

If you are a serious Brazilian Jiu Jitsu player competing in tournaments, or, an endurance athlete of any kind, then you understand the importance of good nutrition.  And, studies show it’s not just what you consume, but how much and when to consume it.  Timing has become critical. Here are some of the pre-tournament guidelines we recommend to our competitors at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California.

RocknRoll BJJ Tournament Nutrition

RocknRoll BJJ Tournament Nutrition Works!

Many have heard of carb-loading. Technically, its called ‘glycogen supercompensation’ and its a technique used to increase muscle glycogen before an endurance event. Studies have shown that carb-loading can nearly double muscle glycogen storage, increasing endurance and performance potential.   However, it’s important not to overdo it.  Start by adding one additional carbohydrate serving per meal starting three days prior to the tournament.  Make them healthy carbohydrates like fruits, vegetables or carbohydrate-rich grains.  These extra amounts of carbohydrates will help in storing glycogen in the muscles.  It also assists muscles in holding more fluid.  On the night of the event, an extra serving of carbohydrates is recommended, such as granola and yogurt, or a bowl of cereal. RocknRoll BJJ and Fitness Good Carbohydrate List

Repeated days of intense training for an upcoming tournament can dwindle a persons glycogen stores. A high-intake diet of healthy carbohydrates will help to replenish the glycogen stores, but, timing is very important in maximizing recovery. Consuming 1.5 g/kg of carbohydrates within 30 minutes of training is recommended to maximize glycogen replenishment. If intake is postponed by as little as two hours, the results may be a decrease of total muscle glycogen syntheses by 66%. Additional meals of 1.5 k/kg of carbohydrates every two hours are recommended to completely restore muscle glycogen.

Carbohydrates should be the focus leading up to the tournament, but an endurance athlete must not neglect daily protein requirements.  Protein is crucial for forming red blood cells and increasing the number of oxygen carrying enzymes in the blood. and replacing the body’s protein stores.  Protein also builds and repairs muscle tissue, boost the immune system and replaces hormones.  Our bodies do not store excess protein as protein or amino acids, so its important that adequate protein is consumed each day.

Figuring your daily protein needs is easy.  Endurance athletes such as Brazilian Jiu Jitsu competitors  should consume between 0.7-0.8 grams of protein per pound of body weight daily.  For example, a 200 pound man’s daily protein requirement would be 160 grams because 0.8 x 200=160.

RocknRoll Brazilian Jiu JItsu & Fitness Protein From Food Chart

RocknRoll Brazilian Jiu Jitsu & Fitness Protein From Food Chart

The need for protein is actually a need for amino acids.  All proteins are made up of amino acids which are needed to build and repair tissue.  There are a total of 21 different amino acids and all protein is made up of a combination of them.   Our bodies can make some amino acids, however there are eight essential amino acids that must come from foods we eat.  All the essential amino acids are needed in order to build and repair muscle.  A balanced diet consisting of real foods will provide the proper balance of all the amino acids.

Hydration is important.  Men require a baseline of 125 fluid ounces daily and women require a slightly lower amount of 90 fluid ounces daily.  Be sure to drink the required amount.  Don’t worry about having to drink extra.  The additional carbohydrate servings will help hold water.  However, be sure to consider how much you sweat.  If you are a heavy sweater, be sure to add a little sodium to your meals.

On the day of the tournament, eat a meal two to three hours prior to your matches.  Your meal should consist of roughly 100 grams of carbohydrates and 15 to 20 grams of protein.  Also, include 20 grams of fat and 20 ounces of water.  If you sweat a lot, be sure to add a little sodium to your meal.

Timing this may be frustrating because often times Brazilian Jiu Jitsu tournaments don’t always stay on schedule.  Adapt these guidelines to the best of your ability to the timing of your fights.

RocknRoll BJJ Tournament Nutrition Works!

Dana Riddle, Andy Goodman, Rich Zaydel and Pete Loncarevich

If your bracket or round of fights are under an hour, then you will be fine with just drinking water.  However, consider using a sports drink in between matches instead. Sports drinks aid in hydration, replace electrolytes and slow glycogen depletion.

If you are lucky enough to compete in the finals and now you have an hour or more between your next fight, your focus should switch back to carbohydrates.  The amount of carbohydrates will vary depending on the physical demands of your prior fights.  An intake of 30 grams to 90 grams is recommended.  Whether the carbohydrates come from a sports drink or a tasty Acai bowl with granola is up to each individual athlete. RocknRoll BJJ and Fitness Good Carbohydrate List

Hopefully, these guidelines will help you as it has our RocknRoll Brazilian Jiu Jitsu and Fitness family.

Happy training!

Rich Zaydel is head trainer and instructor at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California.  Rich Zaydel is a National Academy of Sports Medicine certified personal trainer and a certified Brazilian Jiu Jitsu instructor under Master Joe Moreira.

www.rocknrollbjj.com

Women! Lose The BABYWEIGHT In As Little As Eight Weeks!   Leave a comment

Ladies!  Shed that Baby Weight!
Did you know that women who exercise at low to moderate levels during pregnancy are more likely to return to pre-pregnancy weight within eight weeks of giving birth than women who skip the gym or trainer?

Now you know!  So don’t delay.  Be good to yourself.

I have great fitness programs for men and women!  Schedule your FREE health and fitness assessment with me today!  Lets work together to and devise a fitness program for  you to do during your pregnancy and post-pregnancy!

RocknRoll Brazilian Jiu Jitsu and Personal Training Orange County, California!
http://www.rocknrollbjj.com

How to Fix Cauliflower Ear Caused By Brazilian Jiu Jitsu, the RNR BJJ way!   Leave a comment

I have been training Brazilian Jiu Jitsu on and off for almost 20 years and somehow I finally was given the gift of cauliflower ear during my last training session.  I actually didn’t even notice it until a couple days after when I went to shave my head.  I happened to bump it and it felt  puffy.  I gently squeezed it and could feel it was full of fluid.  It didn’t hurt at all.

Cauliflower Ear - Thank you to Rich Zaydel famous ear model

How to Fix Cauliflower Ear – Thank you to Rich Zaydel famous ear model

I figured I would make an attempt to get rid of it.  I didn’t want end up like one of those fighters that looks like he has used bubble gum attached to the side of his head for ears.

Before I share with you what worked for me, understand I am not a doctor, and,  if you try my process  you are doing so at your own risk!

You will need rubbing alcohol or hydrogen peroxide to sterilize your ear before and after the process and a new sealed 3cc syringe and a new sealed 23g x 1″ needle.  A roll of gauze or something similar is also needed.

The How to Get Rid of Cauliflower Ear Tool Kit as Seen on TV

The How to Get Rid of Cauliflower Ear Tool Kit as Seen on TV

One of the guys at the gym I train at is a diabetic.  I explained my situation and I was lucky enough to obtain a syringe and needle from him.  I know this might not be an option for some of you, but if you ask around, you might get lucky like I did.  Remember, always use a brand new sealed needle and syringe and never share needles. Don’t be an idiot!

It is important to insert the needle at the correct angle and depth.  Don’t just stick it in the juiciest part and start sucking away at it. You won’t be successful removing all the fluid.

Get Rid of Cauliflower Ear - Placement and Angle of Needle - RocknRoll Brazilian Jiu Jitsu

Get Rid of Cauliflower Ear – Placement and Angle of Needle

The angle above is how to inserted the needle.  I actually laid the needle against my ear and then changed the angle just enough so that the tip of the needle stuck and then I pushed it in about 1/16 an 1/8 of an inch.  I held the syringe in place with one hand then began to pull the plunger back.  But I found that I couldn’t pull the plunger at all because the vacuum was too strong and I had not gone deep enough.  I pushed it in a little further and pulled the plunger and this time I hit the mother-lode.  It was just over two CCs of blood.  I kept on pulling the plunger until I couldn’t get any more fluid.  Think about the concept of sucking all the air out of a sandwich bag until it is completely flat.  Then, I slowly pulled the needle out.

Be sure  to wipe the ear with rubbing alcohol or hydrogen peroxide after the process to keep your ear infection free.

I was told to wrap my ear against my head with gauze tightly to keep it flat as much as possible.  I didn’t have any gauze, but I did have a bandana.  I folded it up to about a 3″ wide and tied it tightly around my head making sure my ear had plenty of pressure on it.  I slept on it.  When I woke up it had gathered a little bit of fluid in it again.  I repeated the whole process and walked around for a day with a bandana.

My ear looks good as new to this day and has not effected my ear modeling career a bit!

Be sure to avoid training for a couple weeks or more for the best results.  Otherwise, you will have to repeat the process each time you train.

By the way, if you live in the Orange County California area, come by and train Brazilian jiu Jitsu with us at RocknRoll Brazilian Jiu Jitsu and Personal Training!

Check out our new website! http://www.rocknrollbjj.com

Happy training!