Healthy Living, On and Off the Mats
Humility, In life and Jiu Jitsu.

I took the afternoon class at 1:00 today at Renzo’s in New York. We had an amazing class, taught by Renzo himself, and some great training, with some of the best in the world. After the training I always stay for about 30 mins to review techniques, or watch others do the same. A young boy named AJ approximately 10 years old approached me introduced himself and asked me to train. He told me he had been training for 2 months, and for that time period he had some impressive Jiu Jitsu. After we rolled he asked me “What do I need to work on?” For someone so young and new to Jiu Jitsu it is remarkable that he had such great understanding of self improvement and humility. He clearly has great mentors. However, I feel these qualities are missing in many people’s lives on and off the mats. Finding out how to get better is a huge part of  training, goal setting, and personal improvement. If you find your improvement in Jiu Jitsu or life at a standstill, perhaps you need to start asking “What do I need to Work on?”, “How can I get better”, or “How did you catch me in that?”. Training or living without purpose is likely to lead to dissatisfaction and a lack of progress. Also as adults we tend to be less open to learning new things from different people. It will greatly benefit us to keep an open mind and be humble enough to ask and accept some outside criticism. Don’t let a big ego get in the way of big improvements. To continue to get better we must at times be like AJ, and keep a blank page for each positive influence we meet to contribute to our life story.   

See you on the mats,

Garry Tonon

THE TRUTH ABOUT PRE WORKOUT SUPPLEMENTS
    • A friend of mine Facebook messaged me about Pre-Workout Supplementation advice, this Is what I sent him.
      Most Pre Workout supplements advertise on the premise of arginine (amino acid) supplementation, in order to increase nitric oxide production, which promotes Vasodilation (allowing more blood flow to the muscles). I spoke to Dr. Sara Campbell, an Exercise Physiology Professor at Rutgers University, about the subject. She insists that much like other supplements, you would only get Vasodilaton (effect) from increased arginine intake (cause) if you were deficient in arginine, a condition that’s very unlikely.
      However, there is Good News! Most Pre-Workout supplements also contain caffeine. Caffeine (along with other stimulants ex. Guarana) has been shown to increase focus, increase HR, increase core temperature, and divert blood flow away from digestive organs. All of these are desirable effects for increased athletic performance. Keep in mind that it is also similar to many other drugs, everyone has a different tolerance and too much can do harm to the body and negatively impact performance.
      *So what do I recommend pre-workout? Since you want to find the right dose of caffeine for you, and you don’t want to waste money on costly supplements, I recommend buying caffeine tablets and a pill cutter. You should be able to purchase a bottle of 100, 200 mg tabs, for about 15 dollars. Begin by taking 100mg 1 hour before your workout (studies show peak caffeine effect occurs around 1 hr after use). Increase the dose until desired effect occurs. If 100 mg is too much decrease the dose. I would not take more than 200 mg every 4-6 hrs. I wouldn’t take more than 600mg in a day. If you find that your body doesn’t respond to stimulants in a positive way stop taking them.
      *Keep in mind I am not a doctor, these are merely suggestions based on acquired experience. Always Consult a doctor and dietitian before taking any nutrition/supplementation advice. Following any of my advice given is at your own risk.

    • PS. Aside from supplementation make sure you have a meal 2-3 hours and if you feel the necessity 45-1.5hrs before you exercise a small fast digesting snack (fruit, nuts etc.). Avoid drinking excess amounts of water 1 hr before activity.  This will ensure your body has the fuel it needs to preform, without making you feel sick from the undigested food/water in your stomach
Moral Intelligence

I am currently reading a book called Moral Intelligence, by Doug Lennick and Fred Kiel, for my ethics of sports class. And as if God himself were trying to show me the meaning of the book yesterday, a perfect example of the lessons the book tries to teach came to me last night at Ralph’s, a grocery store in San Clamente. A woman in a wheelchair was being escorted outside by an employee of the store when the manager come to him and said “Where are you going? I need you inside the store.” The woman quickly came to his defence and explained to the manager that she would be waiting for a cab and that she needed someone to wait with her and help put her groceries in the car. The manager dismissed the idea and ordered her employee inside. I asked Ricardo if I could wait and help her and of course he allowed me to. The manager and employee acted with very poor moral intelligence. It was clearly The right thing to do to wait with the woman, she could have been mugged for God’s sake! Yet the Manager had not the moral intelligence to make the right decision to allow the employee to stay. However the Manager is not the only one at fault. The Employee as a morally intelligent individual is also responsible for standing up to his boss and abiding by his moral code, something he failed to do. I doubt this woman, or anyone witnessing this event, will ever shop there again. Make sure if you run a business to reinforce the importance of moral intelligence to your employees, in the long run your organization will benefit financialy and your staff will bring positive energy to your workforce.

Motivation for Success: Uncomfortable vs Exhaustion (by MuscleProdigyTV)

Immediately after watching this in the coffee shop I flipped over a table, jumped on the counter, and beat my chest screaming “I am the Champion, nothing comes between me and my dreams”…. ok all kidding aside watch the video, even if you don’t choose the path of a champion it will help you better understand those that do. You wont ask me why I’m eating the bare minimum, why I sleep 6 hours a day or less most days, why I drive hours away to train 2X a day and then exercise at the end of the day. You wont ask me why I don’t drink, rarely go to parties, train on holidays, avoid relationships, or sacrifice time with my loved ones to train. You will just know that it’s because I’m following my dream.
Good Conversation continued

A friend of mine came to me with a problem. He said he loves the academy he trains under and would never consider leaving, however  he is struggling to find guys his weight that push him in training. This is my advice to him, if there is anything anyone else can contribute please let me know and I will forward it to him.

ME:

I am forever loyal to my team as well, so I would never tell anyone to leave their academy as I would never do that myself. My Professor, Tom DeBlass and Academy Ocean County Brazilian Jiu Jitsu have given me everything. They are my family, I would die for them.  So here are some things you I think that you can do to help your situation.


1. Take an interest in your teammates progress.


As I’m sure you already do, however pay close attention to their mistakes and teach them all that you know. Try and motivate them to train harder and smarter. Sometimes it takes a mentor to believe in a person and push them, before that person develops the ability to believe in themselves and self motivate.   You will be surprised how quickly a dedicated student can close the gap and be right behind you nipping at your heels

It will not only help their progress but in the long run it will help you realize why you do certain techniques/ positions, furthering your understanding of jiu jitsu.

2. Try to talk about your academy to others, tell them the benefits of jiu jitsu, and how its helped you.


The more word spreads about your academy, the more students, and therefore more people to come up with different strategies that will help your game improve.

3. I strongly suggest putting yourself in bad positions on purpose in training


By working on positions a person is bad at or working out of submissions/ dominant position, a person can easily get a great training session out of someone who is far less experienced.

4. Develop techniques that will work on bigger opponents.


Jiu jitsu wasn’t meant just for self defense against a person of one’s own size, by taking some beatings and learning how to handle larger opponents a person will further their knowledge and expand their jiu jitsu.

If I come up with anything else I’ll let you know but that’s all I have for now

Friend:

Thank you so much..I needed something. Thanks that was plenty of advice

Conclusion:

Remember to always go to your instructor if your having a problem with your training. They will be more than happy to help, that’s why they are called instructors! Also when a person recognizes a problem it is important that they see what they can contribute to the solution before they blame outside factors or others. If a person finds themselves pointing fingers, they should always close their fist and point their thumb at themselves. There is almost always something a person change about their own actions that will help eliminate problems in their life.

Use the Serenity Prayer for reference:
    
    
God Grant me the serenity, to accept the things I cannot change
     The courage to change the things I can,
     And the Wisdom to know the difference.
Good Conversation

The following is a conversation I had recently with a friend on fb, I thought some of the context could be useful to others.

j:dude, you have a professor that fights in MMA?

Me:yes indeed, I have many professors, and training partners that have fought and succeeded in MMA. But this Professor, Tom DeBlass has been my teacher, training partner, and mentor from the beginning. I owe him and Ocean County Brazilian Jiu-Jitsu my life! I could not possibly show enough gratitude for the lessons I’ve learned from him on and off the mats.

J: awesome, dude. how far is ocean country brazilian jiujitsu from Rutgers? next semester I’m gonna have a lot more free time and I wanna train a bit more extensively

Me:well Ocean County Brazilian Jiu-Jitsu is about an hour from Rutgers, however there are affiliated schools in the area, Ricardo Almeida Brazillian Jiu Jitsu Academy is 35 mins away in Hamilton and Brunswick Bjj is about 10 mins away next to the A&P on Arthur Street

J: sweet, yeah, I’d really liked to start getting better but three times a week with pretty minimal rolling doesn’t quite satiate my appetite

how long you been training, Gary?

Me: 5 years in March

J:damn dude, are you thinking about playing jiujitsu professionally?

Me: yea man I’m going to have my own school one day

J: oh sweet, are you looking at any competitions currently?

Me: I’m an alternate for the Ultimate Absolute NYC 2: Lightweight Edition

After That I’m doing Abu Dahbi Pro Trials in March

J: abu dhabi?! dude!

see I’m super passionate about jiu jitsu and I’d love to do it pro, but I was always concerned that I’d never be able to catch up to those damn Brazilians training since like, age 4

Me: Brazilians bleed red just like me and you! you don’t have to train from age 5 on to get good I started when I was 15, Ricardo Almeida I believe started when he was 15, Tom DeBlass started when he was 19 I think. A lot of how quickly you catch up to the competition is training as much as possible. Make sure you get something out of every training session. Don’t just roll, pay attention to everyone around you, watch others and you will be amazed at how much and how quickly you can learn and close that gap.

you also have to make sure your with a good team, schools that are associated with Ocean County Brazilian Jiu-Jitsu, Ricardo Almeida Brazillian Jiu Jitsu Academy, and Renzo Gracie Academy NYC (Official Page) will be sure to surround you with world class teammates all working together to help each other reach their goals

and by world class teammates I don’t just mean world class athletes, I have met people from many walks of life on the mats, but many are successful at other things more so then BJJ. They all use BJJ as a tool to help them succeed in all aspects of life.

J:dude, awesome man. I’m really inspired.

Me:do you have a gi? you should come with me Wednesday to see how you like it, and We’ll go to Rutgers Brazilian Jiu Jitsu after.

J: tight, I’m game. and yeah, I’ve got a judo gi. what time?

Me: 7:30

First Post

I am starting this blog to share some of the things I’ve been learning as I think they would be useful to help others