Episodes
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Rose Miller discusses her new nutrition company and her approach to helping people improve their health and lifestyle. She emphasizes the importance of understanding the overall lifestyle and mental side of nutrition, rather than focusing solely on aesthetics or weight loss. Rose also addresses common misconceptions about nutrition, such as the belief that certain diets like keto or carnivore are the best for everyone. She explains the importance of individualization and finding what works best for each person's goals and needs.
Rose also discusses strategies for improving satiety and tracking progress. In this conversation, Rose discusses various aspects of nutrition for athletes, particularly jiu-jitsu athletes. She emphasizes the importance of tracking macros and portion sizes to achieve specific goals. Rose also highlights the difference between eating for performance and eating for aesthetics or general lifestyle. She advises against excessive weight cutting and encourages athletes to focus on building muscle and improving performance.
Rose also addresses the topic of supplementation and recommends certain supplements like creatine and fish oil. She discusses the misconception around glycemic intake and the importance of incorporating nutrient-dense foods. Lastly, Rose shares her advice for those starting their nutrition journey, which includes portioning out foods and focusing on incorporating helpful foods rather than eliminating certain foods.
Check out Rose socials!
https://www.rosierollz.com/
https://www.instagram.com/rosierollz/
https://www.rosierollz.com/join-grapplers-lab
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Chapters
00:00 Introduction and Warm-up
03:10 Empowering People to Improve Their Health
07:21 Challenges with Nutrition for Jiu Jitsu Athletes
09:17 Helping Clients Transition from Fad Diets
12:33 Fundamentals of Nutrition: Macros and Their Role
16:05 Building Satiety and Making Practical Food Choices
31:42 Improving Satiety and Strategies for Portion Control
36:30 Tracking Weight and Progress
41:44 Tracking Macros and Portion Sizes
45:39 The Pitfalls of Excessive Weight Cutting
48:00 Supplementation for Performance and Recovery
53:20 Weight Loss vs. Weight Cutting
56:35 Effective Weight Cutting Strategies
59:45 The Role of Supplements in Nutrition
01:02:03 Choosing the Right Protein Supplement
01:06:15 Incorporating Nutrient-Dense Foods -
In this conversation, Travis Motl interviews Mike and Sheena Bidwell, who run a jiu-jitsu academy. They discuss their teaching methods, the importance of a structured curriculum, and the benefits of jiu-jitsu for families. Mike emphasizes the four-step approach to teaching techniques and the importance of the 'secret sauce' that makes each technique effective. They also discuss the value of testing for belts and the sense of accomplishment it brings. Overall, jiu-jitsu has strengthened their family bond and provided them with mental, emotional, and physical resilience. Mike and Sheena discuss their new book, 'The BJJ After 40 Survival Guide,' and how they have built longevity in jiu-jitsu for themselves and their kids. They emphasize the importance of not putting pressure on their children to train and allowing them to have other interests. They also talk about the mindset and preparation needed to motivate themselves and their kids to go to class, including setting a positive tone and making it a celebration. They share their experience of writing the book and the satisfaction of seeing their hard work in physical form.
BJJ after 40 Survival Guide Book: Unlocking the Secrets to Mastery for the Ageless Athlete:
https://a.co/d/6HtQtan
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Episodes manquant?
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In this episode is with Chase Yoselowitz, a certified strength and conditioning specialist, about injury prevention for beginner grapplers in Jiu-Jitsu. We discuss Chase's background in Jiu-Jitsu and his work with athletes and hobbyists.
We also cover topics such as preventing lower back pain, building muscle for Jiu-Jitsu, energy systems, and conditioning for Jiu-Jitsu. Chase emphasizes the importance of progressive overload, proper form, and individualized training.
He also encourages beginners to start Jiu-Jitsu regardless of their fitness level and advises on incorporating strength and conditioning into their training. In this conversation, Chase Yoselowitz, CSCS, discusses strength and conditioning for jiu-jitsu athletes.
He emphasizes the importance of incorporating strength and conditioning into a training routine, recommending two to three days a week. Chase also explains the concept of working within a range of reps and weights to optimize performance and prevent injury.
He suggests starting with unilateral exercises to address imbalances and build stability, then progressing to bilateral exercises like barbell squats and deadlifts. Chase also touches on the value of explosive movements like cleans and snatches, as well as the importance of mobility training and full range of motion for injury prevention and improved performance.
Connect with Chase here!
https://www.instagram.com/grapplism/
https://grapplism.com/
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LET'S EXCHANGE PATCHES!
SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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In this episode, Travis interviews Chris Dickens, a long-time listener and winner of the El-Bros community's name. They discuss Chris's journey in Brazilian Jiu-Jitsu (BJJ) and his transition from Taekwondo to BJJ.
Chris shares how his background in Taekwondo and other martial arts has influenced his BJJ training, including flexibility, mindset, and fearlessness. He also talks about his reservations as a larger individual in BJJ and how he navigates rolling with different training partners.
Chris emphasizes the value of private lessons in his BJJ journey and the benefits of one-on-one instruction and feedback. In this part of the conversation, Chris discusses his experience with private lessons and the importance of fine-tuning techniques.
He also discusses his recovery routine, which includes yoga and sleep. Travis asks about the significance of community in Chris's jiu-jitsu journey, and Chris emphasizes the importance of training with people who support and care about each other.
They also discuss the role of lineage in jiu-jitsu and how it can vary in importance depending on individual goals and preferences
Follow Chris Here:
https://www.instagram.com/chrislearnsjiujitsu/
https://www.youtube.com/@chrislearnsjiujitsu
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LET'S EXCHANGE PATCHES!
SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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Today, we're tackling a challenge many of us grapple with—finding the perfect Jiu-Jitsu Academy. With so many options out there, it can be overwhelming. But fear not! We've got six essential questions to help you find your Jiu-Jitsu home sweet home.
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LET'S EXCHANGE PATCHES!
SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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In this episode, Travis Motl interviews Joshua Janis about the culture and mindset of jiu-jitsu. They discuss the importance of vulnerability and making mistakes to learn and grow. They also explore the camaraderie and team support in jiu-jitsu and the role of gym culture in creating a positive training environment.
They emphasize the principles of being precise, playful, and painless in training and how these principles can be applied to both beginners and experienced practitioners. They also discuss the balance between ego and confidence in jiu-jitsu and the importance of continuous learning and open-mindedness. In this conversation, Joshua Janis and Travis Motl discuss the importance of training in a painless, precise, and playful manner in Brazilian Jiu-Jitsu (BJJ).
They explore the concept of tension and how it affects the effectiveness and safety of techniques. They also touch on gym culture and finding the right academy for one's goals and preferences. Joshua emphasizes the significance of breathing, particularly diaphragmatic breathing, for BJJ practitioners. He also mentions his Patreon page and upcoming seminars as resources for further exploration.
Instagram - https://www.instagram.com/joshuaj_bjj/
Patreon - https://www.patreon.com/GentleArtLifestyle
Website - https://www.gentleartlifestyle.com/
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LET'S EXCHANGE PATCHES!
SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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Feeling lost in your BJJ journey?
This episode levels you up! We explore how BJJ is like a video game, from building your base stats (cardio, flexibility) to mastering fundamentals and unlocking new techniques.
Learn how to find your BJJ playstyle, grind through plateaus, and tap into the same determination you have as a gamer.
Even if you're a white belt feeling like a noob, this episode will show you how to approach BJJ training with a gamer's mindset and emerge victorious.
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LET'S EXCHANGE PATCHES!
SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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Rose Miller is a dedicated Brazilian Jiu-Jitsu (BJJ) practitioner who uncovers the secrets behind building an unstoppable mindset in the sport.
Rose shares her journey from a place of fear and uncertainty to finding inspiration in powerful female leaders within the BJJ community. She emphasizes the importance of visualization, urging listeners to see themselves overcoming challenges and succeeding.
Reflecting on her own struggles and losses, Rose highlights the pivotal role of learning from setbacks and focusing on technique rather than relying solely on physical strength. Her insights on competition nerves versus training room confidence offer valuable lessons for all BJJ enthusiasts.
Through personal anecdotes and practical advice, Rose encourages everyone to embrace self-discovery and continual growth. She advocates for perseverance, self-acceptance, and the daily pursuit of new techniques as pathways to progress.
Check out Rose socials!
https://www.rosierollz.com/
https://www.instagram.com/rosierollz/
https://www.rosierollz.com/join-grapplers-lab
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LET'S EXCHANGE PATCHES! SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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In this episode, we'll discuss 10 essential tips for keeping your Brazilian Jiu-Jitsu journey exciting and enjoyable. From setting realistic goals to exploring different training methods, embracing the journey, and celebrating victories, these tips will help you stay motivated and engaged on the mats.
Plus, we'll discuss the importance of taking breaks when needed, stepping out of your comfort zone, and remembering why you started your BJJ journey in the first place. Whether you're a beginner or a seasoned practitioner, these tips are sure to elevate your BJJ experience.
Watch now and keep the fun alive in your BJJ journey!
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LET'S EXCHANGE PATCHES! SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK!
Travis Motl PO Box 768 Seabeck, WA 98380
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Laurenz shares his inspiring journey to brown belt in Jiu-Jitsu, the struggles and triumphs along the way, and how the sport became a life-changer for him.
They delve into the world of belt testing, its pros and cons, and Laurenz's exciting decision to compete at a new weight class after his brown belt promotion. Plus, hear about future competition goals and the thrill of competing at the brown belt level!
Laurenz also gives his take on working with athletes in BJJ and what it takes to make a good collaboration with a brand!
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LET'S EXCHANGE PATCHES! SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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Today, we're discussing something every BJJ practitioner faces: feeling down when things aren't going well.
We've all been there, stuck under someone big or failing at moves. But before you let frustration take over, let's chat about giving yourself a break. BJJ is challenging, with ups and downs. It's okay to mess up. Instead of beating yourself up, try being nicer to yourself.
Celebrate the small wins, focus on progress, not being perfect, and don't compare yourself to others on social media. And when things get tough, talk to someone who gets it. Remember, you're not alone in this journey.
Keep showing up, keep learning, and keep growing. Share your thoughts below, and let's keep this conversation going. Thanks for watching, and see you next time!
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LET'S EXCHANGE PATCHES!
SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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LET'S EXCHANGE PATCHES! SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK!
Travis Motl
PO Box 768
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Finn McKenty a YouTuber, graphic designer and jiu-jitsu practitioner, shares his journey in jiu-jitsu and his experiences in the music scene.
He discusses how he got into jiu-jitsu and the evolution of the sport over the years. Finn also talks about the mental health benefits of jiu-jitsu and how it has helped him overcome anxiety. He shares his thoughts on internet trolls and how he handles criticism. Finn reflects on the impact of jiu-jitsu on his life and his plans to introduce his child to martial arts.
In this conversation, Finn McKenty shares his experiences and insights from training in martial arts. He discusses the lessons he learned from sparring with different individuals, including a random tough guy and a gnarly friend.
Finn also talks about the reality of using jiu-jitsu in real-life situations and the importance of not underestimating trained fighters. He emphasizes the physical and mental challenges of fighting and how it can change one's perspective on life. Finn concludes by giving advice to new white belts, emphasizing the importance of listening to coaches and upper belts.
Follow Finn:
https://www.youtube.com/@thepunkrockmba
https://www.youtube.com/@finnmckentyprmba
https://www.instagram.com/finnmckenty
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LET'S EXCHANGE PATCHES!
SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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We are diving into the real talk about belt colors in Brazilian Jiu-Jitsu. I'm breaking down the myth that your belt defines everything, making a solid point about focusing more on getting better at Jiu-Jitsu than stressing over the next belt.
Belts are acknowledged as milestones, but the key is your progress and skill development. Don't forget that belts mean different things for everyone, based on factors like age and experience. Think of belts as pit stops on a road trip, not the whole journey or getting a driver's license - it's just the start, and learning never stops.
You should set practical goals and compete at your belt level to measure your skills. Bottom line: focus on consistent training, dedication, and personal growth, not just belt colors.
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LET'S EXCHANGE PATCHES!
SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK! Travis Motl PO Box 768 Seabeck, WA 98380
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Today we discuss the 5 B's I think every BJJ White Belts should constantly be working on.
Base Bridging Breakfall Bravery BreatheWant to further support this show? Consider joining our Patreon and YouTube Membership for early and exclusive content plus other perks!
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LET'S EXCHANGE PATCHES!
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In this video, we delve into whether Jiu-Jitsu is suitable for everyone. The discussion was sparked by an Instagram reel from influencer Brad Lea, who shared his humorous take on why he didn't enjoy Jiu-Jitsu.
We explore the idea that judging individuals for not wanting to pursue Brazilian Jiu-Jitsu can be elitist and counterproductive to growing the community.
The reasons why Jiu-Jitsu may not be for everyone are examined, ranging from physical demands and potential injuries to psychological aspects, financial commitments, and time constraints. Personal preferences also play a significant role; some may prefer other martial arts or fitness activities.
Join the conversation by sharing your thoughts on whether Jiu-Jitsu is for everyone and your experiences with the martial art. Remember, it's crucial to avoid judgment and embrace people's diverse choices in pursuing physical and mental well-being.
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LET'S EXCHANGE PATCHES!
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Today we talk about the importance of being patient. If we are rushing the process we are more likely to make mistakes during technique and we could get frustrated with our journey.
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LET'S EXCHANGE PATCHES! SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK!
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In this episode, Travis interviews Ollie Webb, a rising star in the jiu-jitsu scene. Ollie shares his background and how he got into jiu-jitsu after a career in music. He talks about his dedication to training and his competitive drive. They also discuss the future of jiu-jitsu and the potential for it to become a full-time career for more athletes. Ollie discusses his experience competing in Jiu Jitsu and shares insights on mental preparation, game planning, and training strategies. He emphasizes the importance of setting high goals and being disciplined in pursuit of them. Ollie also discusses the benefits of training at high-level gyms and the challenges of training at a smaller academy. He shares his approach to self-study and the importance of filming and assessing one's training. Ollie provides advice on handling injuries and the mindset of a great competitor. He also discusses the differences between local and global competitors and the importance of belief and dedication in achieving success. In this conversation, Ollie Webb discusses the competitiveness and volume of athletes in the US compared to the UK. He also highlights rising stars in the UK Jiu-Jitsu scene and shares his thoughts on earning the black belt. Ollie concludes with advice for white belts and where to find him.
Support Ollie:
https://www.instagram.com/ogwebb/
https://progressjj.co.uk/ Code: Webb15
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Injuries are going to happen in your BJJ journey. Some will be accidental, and others will be unsafe behavior or conditions. How you handle being injured or injuring others can affect your and your training partners' journey.
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Get $25 off the JordanTeachesJiuJitsu Theory Course and Wrestling for BJJ with ELBOWSTIGHT25 at Checkout - https://courses.jordanteachesjiujitsu.com
LET'S EXCHANGE PATCHES! SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK!
Travis Motl PO Box 768 Seabeck, WA 98380
The Equipment Behind Elbows Tight Podcast: https://kit.co/ElbowsTightPodcast
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Instagram Podcast Page https://www.instagram.com/elbowstight/?hl=en
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In this episode I dive deep into the crucial aspects that white belts in Brazilian Jiu-Jitsu need to focus on for success on the mats. Whether you're just starting your BJJ journey or looking to refine your skills, this guide offers valuable insights and tips.
Join us as we explore the key elements that can elevate your game and help you progress in your martial arts journey.
Join the El-Bros Facebook and Discord Communities!
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https://discord.gg/sp2J8mPS
Get $25 off the JordanTeachesJiuJitsu Theory Course and Wrestling for BJJ with ELBOWSTIGHT25 at Checkout - https://courses.jordanteachesjiujitsu.com
LET'S EXCHANGE PATCHES! SEND A PATCH TO THE PO BOX, AND WE WILL SEND YOU A CUSTOM ELBOWS TIGHT PATCH BACK!
Travis Motl PO Box 768 Seabeck, WA 98380
The Equipment Behind Elbows Tight Podcast: https://kit.co/ElbowsTightPodcast
Follow Our Social Media Pages!
Instagram Podcast Page https://www.instagram.com/elbowstight/?hl=en
Facebook https://www.facebook.com/ElbowsTightPodcast
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