Lifestyle

In today's episode I talk to Scott Loughney about an incredible 640 km ultrarunning challenge in the highest mountain range of the world. Scott together with Ryan Wagner and Upendra Sunuwar successfully linked Katmandu, the capital of Nepal, with Everest Base Camp, a round trip distance of 640km. We really get down into the weeds with this one about the nuances of training for and then completing such a challenge. I hope you like it! 01:57 The Mount Everest Mailrun Challenge 07:54 Suffering and Type 1, 2 and 3 adventure 12:10 Hallucinations while pushing the limits of endurance 19:43 In-depth foot care and blister management for ultrarunning, 30:37 Risk evaluation and mitigation during the Everest Mailrun Challenge 39:19 Training to handle risks for the project 46:39 Oxygen levels and deprivation while running in the Himalayas 49:35 10 principles for achieving big projects 1:03:40 How to organise the rest of your life around training 1:07:40 How to prevent your body from breaking down and getting injuries 1:10:56 More information and future projects Check out the Grapplearts Signature Gi at https://www.grapplearts.com/gi Thanks Stephan

In today's episode Josh interviews 2nd degree black belt Nick Sanders. Nick talks about his unique journey that includes joining the army, becoming  a US marshall, and then a physical therapist by day and Jiu-jitsu coach by night.

This week, Steve and Matt teach you how to be ALPHA. **Mental models discussed in this episode:** - Dictate the Pace [https://bjjmentalmodels.com/dictate-the-pace/](https://bjjmentalmodels.com/dictate-the-pace/)- Dominant Angles [https://bjjmentalmodels.com/dominant-angles/](https://bjjmentalmodels.com/dominant-angles/)- Defend with Purpose [https://bjjmentalmodels.com/defend-with-purpose/](https://bjjmentalmodels.com/defend-with-purpose/)- Win Conditions [https://bjjmentalmodels.com/win-conditions/](https://bjjmentalmodels.com/win-conditions/)- Mask your Intentions [https://bjjmentalmodels.com/mask-your-intentions/](https://bjjmentalmodels.com/mask-your-intentions/)- Predictable Responses [https://bjjmentalmodels.com/predictable-responses/](https://bjjmentalmodels.com/predictable-responses/)- Dilemma [https://bjjmentalmodels.com/dilemma/](https://bjjmentalmodels.com/dilemma/)- Myopia [https://bjjmentalmodels.com/myopia/](https://bjjmentalmodels.com/myopia/)- Technique Chaining [https://bjjmentalmodels.com/technique-chaining/](https://bjjmentalmodels.com/technique-chaining/)- Kuzushi [https://bjjmentalmodels.com/kuzushi/](https://bjjmentalmodels.com/kuzushi/)- Return on Investment [https://bjjmentalmodels.com/return-on-investment/](https://bjjmentalmodels.com/return-on-investment/) **Need more BJJ Mental Models?**Get tips, tricks, and breakthrough insights from our mailing list: [https://bjjmentalmodels.com/join/](https://bjjmentalmodels.com/join/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) Get the latest BJJ Mental Models updates from Facebook: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

Chewy shares how he gets the most out of himself and his students by creating buy-in, positive self-talk, how he uses enthusiasm to achieve goals, and discusses how he is able to use mental imagery when completing difficult tasks. Thanks to our podcast sponsors: Charlotte's Web CBD. Head over to www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total purchase. Epic Roll BJJ. Check out www.epicrollbjj.com and use the promo code Chewjitsu to get 15% off of your total purchase.

浜松駅から徒歩10分。浜松市の街中にある常設武道場で格闘技に特化したパーソナルトレーニングが受けられます。こちらは女性に嬉しい個人レッスンでのキックボクシングトレーニングです。個人のレベルにあわせて行います。全体の流れをタイムラプスでご案内しております。 #浜松 #浜松市 #格闘技ジム #キックボクシングジム #総合格闘技 #ブラジリアン柔術 #パーソナルトレーニングジム #パーソナルトレーニングスタジオ #パーソナルトレーニング #護身術 #護身術教室 #キックボクシング女性 #大人の趣味 #大人の趣味探し #浜松街中道場

Emil Fischer joins the show and discusses ego culture in some academies, controlling aggression and intensity, "rude" techniques and why it doesn't matter if you tap in training, even to lower ranks. He also talks about why he always studies his opponents

Overall look at athletes training at Battle Arts Academy

Here Josh Interviews 3x world champion Claudia Do Val. She offers an incredibly unique perspective on bjj considering she has done over 200 seminars and gotten to train at more academies than most of us can imagine. 

Profile on Sam Osborne

This week, Steve and Matt talk about how to identify and exploit opportunities. **Mental models discussed in this episode:** - Core Mechanics [https://bjjmentalmodels.com/core-mechanics/](https://bjjmentalmodels.com/core-mechanics/)- Grips Dictate Position [https://bjjmentalmodels.com/grips-dictate-position/](https://bjjmentalmodels.com/grips-dictate-position/)- Train with Purpose [https://bjjmentalmodels.com/train-with-purpose/](https://bjjmentalmodels.com/train-with-purpose/)- Win Conditions [https://bjjmentalmodels.com/win-conditions/](https://bjjmentalmodels.com/win-conditions/)- Kaizen [https://bjjmentalmodels.com/kaizen/](https://bjjmentalmodels.com/kaizen/)- Predictable Responses [https://bjjmentalmodels.com/predictable-responses/](https://bjjmentalmodels.com/predictable-responses/)- Technique Chaining [https://bjjmentalmodels.com/technique-chaining/](https://bjjmentalmodels.com/technique-chaining/)- Return on Investment [https://bjjmentalmodels.com/return-on-investment/](https://bjjmentalmodels.com/return-on-investment/) **Need more BJJ Mental Models?**Get tips, tricks, and breakthrough insights from our mailing list: [https://bjjmentalmodels.com/join/](https://bjjmentalmodels.com/join/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) Get the latest BJJ Mental Models updates from Facebook: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

Profile on LXKen

Phil daru is the head Strength & Conditioning coach at American Top Team, one of the premier training facilities for MMA. Phil discusses his start in strength & conditioning, fighting in MMA, dealing with concussions, learning jiu-jitsu, his training philosophies, and much more. Check out Phil's training products at www.darustrong.com as well as his instagram @darustrong and his YouTube channel. Thanks to our podcast sponsors: Charlotte's Web CBD. Head over to www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total purchase. Epic Roll BJJ. Check out www.epicrollbjj.com and use the promo code Chewjitsu to get 15% off of your total purchase.

Peter Drucker, the godfather of modern business management, once said, "*You can't manage what you can't measure.*" Now I don't think that Peter Drucker did Brazilian Jiu-Jitsu (or any other form of martial arts) but the idea of measuring things in order to improve them applies to every field of athletic endeavour. So let's look at some concrete ways that we might quantify our training and improve the results we are getting… ## Quantifying Your Nutrition Nutrition is a fairly complex field but there are certain tenets that most thoughtful people agree on. For example, almost everyone agrees that you should drink enough water but not too much water. But most athletes still drink way less water than they should be. For me the problem is even worse… [I'm a kidney transplant recipient](https://www.grapplearts.com/kidney-transplant/) which means I only have one kidney that needs to remain well-flushed. Furthermore I exercise a lot which means that I'm sweating out a lot of fluid. To stay well hydrated I have to drink about 4 to 5 litres of water a day, which is roughly 1 to 1.5 imperial gallons. There's no way I would end up drinking that much if I didn't measure it. Trying to reconstruct the amount of water that passed my lips based on half remembered sips from glasses and water fountains would be totally inaccurate. So I have a very simple method that I've stolen from the bodybuilders… In the morning I fill one of those large 4 liter water jugs with water. And by the time I go to bed it has to be empty. There's no second guessing about how much water did or didn't get drank that day. It's binary, either "*Yes, the jug is empty*", or "*No, the jug still has water in it.*" This system is a method of quantification. There's no thinking required, so I can that mental energy for other, more important functions. Another example of quantification being critical is [the experiment I did with the keto diet](https://www.grapplearts.com/keto-for-bjj/). In 2019 I tried the keto diet for a month. At the end of that I felt physically alright, but the data said different. My LDL and triglycerides had skyrocketed, my HDL to LDL ratio had crashed. 30 days of a diet with huge amounts of whipping cream and saturated fat was basically guaranteeing a heart attack within a year. This is NOT to say that keto is bad for everyone; it most certainly does work for some people but it also doesn't work for me. But the point is that you need measurements, bloodwork, and data to know for sure. So if you're going to try a new diet – keto, carnivore, vegan, whatever – don't just rely on some podcast or Youtube video for your information. What worked for that person may not work for you. Please, please, PLEASE go get the relevant bloodwork before you start a new diest to get a baseline, and then again after 1 to 2 months of being on it. Without that bloodwork data you're flying completely blind. With quantification you can see what's actually going on in your veins and arteries, hopefully avoiding a disastrous mistake. That which can be measured can be improved. ## **Quantifying Your Strength and Nutrition** Every serious athlete tracks their strength and conditioning, and the more serious the athlete the more minute the data they track. There's a reason that Mikaela Shiffrin, one of the greatest skiers of our time, tracks not only the weights, reps and sets of her squat workout but also the actual velocity that the squat bar moves at. For people at her level the coaches use the ridiculous amount of data generated to track the progress of their athlete. Now for most of us that's too much, but we could all do with a little tracking of workouts. For example, I've kept a training journal for the last 25 years in which I've tracked nearly every strength and conditioning workout I've ever done. From that journal I know that on March 17, 2009 I did the following workout… - 8 circuits of bench pressing 155 for 6 reps, followed by pullups to failure, followed by sprinting up and down 6 flights of stairs, - Then 3 sets of standing dumbell curl and press exercise in which I did 4 reps with 45 lb dumbells, 6 reps with 40 lb dumbells, and 8 reps with 35 dumbells, - Then a single set of 30 back extensions, - And two sets of hanging ab raises Note that this is pretty specific but it could have been quantified even more. I could have recorded the times for each of those 8 tower sprints and the number of pullups I did on each set. If I had done that then I could now go back to that workout and know *exactly*how much I've improved or fallen behind since that workout. Knowing your numbers prevents you from having to 'guess' if you're improving or falling back. That which can be measured can be improved. ## **Quantifying Your BJJ Training** Jiu-jitsu training itself is a little harder to quantify because your training partner gets a vote too. You might be planning to have a nice easy sparring session but then the other guy gets all fired up and before you know it you're in one of those death rolls. That being said you can still keep track of how long you trained for and how hard you went. You can quantify your drilling reps, sparring rounds, training intensity and total training time. For example I know that on September 17th last year I did 1 1/4 hours of BJJ drilling and sparring with my friend Alex Kask at a moderate intensity while fasting. If I was getting ready for a competition I might get more specific than that. I might keep track like this… - 30 minutes: brainstorming and drilling turtle escapes, getting to guard and/or back to feet - 5 x 5 min rounds sparring at easy-moderate intensity focusing on turtle escapes - Then 2 x 5 minutes rounds going hard, starting on the feet The bottom line is that feelings can lie to you, memory is faulty, and you are the easiest person to fool. But data doesn't lie. So track what you can, regardless of whether you're using a physical book, a spreadsheet on your computer or the notes app on your phone. That which can be measured can be improved. Stephan Kesting Grapplearts.com **P.S.** Download my FREE app for iPhone and Android devices called The Grapplearts BJJ Master App. It's been updated recently and now contains more than 600 free minutes of BJJ black belt instruction. Seriously, you'll get a ton of value out of it Click here to get it for iPhone or iPad https://apps.apple.com/us/app/bjj-master-app-by-grapplearts/id1308072068 And click here to get it for Android phones and tablets https://play.google.com/store/apps/details?id=com.grappleartcontainer And finally, as always, good luck with your training Stephan

Pete "The Greek" Letsos is an American trailblazer in Jiu-Jitsu. He talks about being one of the early Americans to move to Brazil to train, the importance of maintaining a student perspective, his time spent with Master Carlson Gracie and wristlocks!

Profile on The Mighty Cadman

In this episode Josh discusses the importance of enjoying jiu-jitsu no matter what spot you're in.

Profile on Karou Bab

This week, Steve and Matt talk about passivity. I mean, if it's okay with you. If not, we can talk about something else. **Mental models discussed in this episode:** - Growth from Discomfort [https://bjjmentalmodels.com/growth-from-discomfort/](https://bjjmentalmodels.com/growth-from-discomfort/)- Path of Least Resistance [https://bjjmentalmodels.com/path-of-least-resistance/](https://bjjmentalmodels.com/path-of-least-resistance/)- Dictate the Pace [https://bjjmentalmodels.com/dictate-the-pace/](https://bjjmentalmodels.com/dictate-the-pace/)- Defensive Thinking [https://bjjmentalmodels.com/defensive-thinking/](https://bjjmentalmodels.com/defensive-thinking/)- Train with Purpose [https://bjjmentalmodels.com/train-with-purpose/](https://bjjmentalmodels.com/train-with-purpose/) **Need more BJJ Mental Models?**Get tips, tricks, and breakthrough insights from our mailing list: [https://bjjmentalmodels.com/join/](https://bjjmentalmodels.com/join/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) Get the latest BJJ Mental Models updates from Facebook: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

Ryan Ford is a Jiu-Jitsu Brown belt and the host of "The Grappling Central Podcast." Ryan discusses how he found podcasting after being laid off from his job, the passion he has for podcasting, dealing with OCD and how he used it as an advantage, his start in Jiu-Jitsu, living and training in Brazil, and his plans for the future. Thanks to our podcast sponsors: Charlotte's Web CBD. Head over to www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total purchase. Epic Roll BJJ. Check out www.epicrollbjj.com and use the promo code Chewjitsu to get 15% off of your total purchase.

JT Torres joins the show to talk about pursuing martial arts as a kid, BJJ for smaller people, goal setting and mindset. He also talks about tournament preparation, building confidence and he gives lots of advice for future school owners!

Leka Vieira rolling with Checkmat founder Leo Vieira after being promoted to 5th Degree black belt. Location : Checkmat Valencia Music: Ryan Little "Conscious"

In this episode Josh discusses how much losing in jiu-jitsu can suck but also how we can use a lose to suck less at jiu-jitsu.

It's history lesson time! This week Steve and Matt dive into the hemarkable story of the first family of Jiu-Jitsu. **Need more BJJ Mental Models?**Get tips, tricks, and breakthrough insights from our mailing list: [https://bjjmentalmodels.com/join/](https://bjjmentalmodels.com/join/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) Get the latest BJJ Mental Models updates from Facebook: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

On this episode of the podcast we are joined by Rob from "McDojo Life." Rob runs an Instagram page and Youtube channel that exposes fraudulent and fake martial arts. We start the podcast off by discussing the crowdfunding process he has going for the documentary he is planning to film, hang ups and pitfalls of filming a documentary, what "shady" gyms look like, how to tell if your instructor is a fraud, and much more. To help support the crowdfunding campaign for the documentary head over to www.mcdojolife.com and follow Rob on Youtube and Instagram @mcdojolife.