fitness nyc

There's Growth in the Grind

The thing I love about wrestlers and grapplers is the concept of “embracing the grind.” In other words, wrestling and grappling can be so damn hard, so punishing, so bruising, that you almost can’t elevate your game unless you embrace it and just forget about how rough it can be. Your success is determined by how much more you are willing to put up with than your opponent. The ones who begin to enjoy the physical challenge and grind of practice/class start to become the ones who are most successful.

Sure, to many, this sounds extreme. But behind that rough description is a story of love and giving yourself the opportunity to flourish in something extremely difficult.

Changing your body and health are the same, and on a more humble, manageable scale. Which is why I believe for some people, it's a harder change. This is mostly because people don’t take it as seriously as the wrestler or grappler: they aren’t aware of the physical consequence.

Wrestling’s consequence is easy. You get pinned, you get worked, your body hurts, you’re miserable, and not improving. You NEED to get better. Maybe that sounds familiar... 

When it comes to health or humble performance goals, you may not immediately realize the consequences.

You may have no social consequences, because all your friends and family members are equally unhealthy. You also may not realize that the extra 10lbs you are unhappy with now isn’t a problem in your performance today, but in 5 years, you just fought an unnecessary daily +10lbs battle with gravity and will be feeling the consequences of it in your joints. Walks with your kids may not be as easy, workouts are harder, sports you enjoyed partaking in don’t happen as much- or worse, you were forced into early “retirement.”

You have to take a long term look at your diet and lifestyle to understand the consequences and how to fix it. 

Once you establish the consequences, you have one end of the spectrum. I don’t like to coach from a place of negatives, though. Fixating on the negative robs you of creativity in planning and execution. It is ultimately a waste of energy and a low-level mindset. Let’s talk about the other end of the spectrum: growth.

Growth

The other end is possibility; limitless growth and happiness that you can find in improving your situation.

In wrestling or grappling, this could take many forms: the obvious is winning. But maybe you’re a great training partner and not necessarily a high achieving medalist/winner. Those great training partners have opportunities to work with Olympians and other high achievers in their preparation for competition. That work may open up doors to coaching if you’re a good communicator. Or maybe it’s with some position we can’t even fathom. It may involve you even becoming a future member of a world champion's team, or Master’s class champion. It starts with the work though, and not sitting out of class because your ego wouldn’t let you come to class only to get beaten up a little that day: or worse, you have a (food) hangover.

No, you have to love the process and the greater vision.

The same is true of improving health markers in your life. You see that little changes like the extra two workouts per week are making: you feel a little stronger, and less out of breath while training. Imagine if 2 workouts changed this, what the possibilities are a few years from now are by simply attacking 2 workouts per week. What progress you'll have, what weight you’ll lose! 

The other secret here is that those 2 workouts will turn into 4, and a beginner’s mindset will develop as you spend a few extra hours a week reading articles on exercise, or pursuing a sport more deeply. This newfound hobby will take you to places you didn’t think of previously. Things I cannot predict.

All because you said to yourself, I have these two workouts in the bag- let’s keep this going.

You have to get out of your own way and show up though. You have to believe that you’re worth the effort and can achieve great things by simply putting one foot out in front of the other. Throwing out the junk food, stocking the fridge with quality meats, vegetables and fruits, and scheduling gym time are all shrines and overtures to you and displays of your confidence in yourself. It's you taking control and molding your world.

Without even realizing it, you’ve begun to embrace the grind. 

Be well, be strong,

Mark

 

Weight Cutting for Jiu Jitsu: Alex Ecklin's EBI7 Weight Cut

Weight cuts, especially for jiu jitsu competitions, are a weird thing. Many (though this is changing in some competitions) have same day weigh-ins, often minutes before you start your fight. As you could imagine, this has helped to eliminate the extreme cuts you see in most MMA organizations, who weigh in days before. For same-day competitions I strongly advise people to think of the process as an aggressive “weight loss” rather than a “cut,” because in reality, you’re not doing a true "cut" in weight the week of.  

If you’re more strategic, you can maintain a weight very close to the actual division all year-round. This was the case for Alex Ecklin, a Vitor Shaolin black belt and co-owner of the school Masterskya Brooklyn. Alex fought and competed in the Eddie Bravo Invitational 7 (EBI7), as well as EBI 1. He asked me to handle his nutrition for his EBI7 fight against Baret Yoshida. No strength and conditioning, just nutrition coaching. 

Alex's Profile

Alex's diet overall consisted of quality food in a good quantity. He’d always look to eat lunch at a place like Whole Foods, or lean towards home-cooked meals when possible. This was good. The two things we had to address were:

  • What exactly to eat (and how to combine it)

  • When to eat it

The mistake most athletes make is that they either eat too much or way too little. Combat athletes tend to be more measured, or lean toward eating too little, mostly due to years of habitually eating light to make weight. Alex’s intake was close to where I would have wanted it to be anyway.

The tournament was for featherweights (145lbs), but Alex has a history of competing at even lower weight classes (135lbs).  His "walking around weight" was very close to 145lbs (plus or minus 5-6lbs on any given day). On top of that, EBI weighs in the day before the tournament, so we had a lot of wiggle room. As we only had to lose about 5-6lbs, which in truth is quite easy, we didn't have to worry so much about losing significant weight and could instead maximize his performance through the right nutrition. So for him, this wasn’t really a cut, but more of a “nutritional upgrade:” He wanted to feel better while training and in everyday life and fix what he felt was a randomness in his eating habits and nutrition. So that’s where we started, and what we accomplished.  

THE PLAN

Alex is an impressive athlete and the quintessential martial artist. The thing about working with the highest levels of athletes is that their attention to detail and drive is unmatched. When I gave Alex his plan, he snapped right to it, and understood and took to heart everything I shared with him from our initial conversation.

The highlights of our plan:

  • No “bad combinations” of food that were digestively burdensome, aka: Eat Simple

  • No eating too late

  • Adopting a schedule of eating around his teaching and training schedule


What do each mean?

Eat Simple

Eating simple is profoundly important. You need to make things easy for your body - and generally the more simple the meal, the easier it’ll be to digest. Without going into too much depth (because the topic deserves volumes), any effective nutrition and health system that I’ve encountered has echoed the idea that your plate at any given meal should not be complicated. Generally if there are over 3-4 different types of food, it’s too much.

Alex had a pretty good handle on this to start, but we brought some mindfulness to it so his meals made sense: one centered around protein, another around something more starchy and dense for energy, and another of just fruit. We didn't mix, and we didn't snack (that will happen sometimes, but we managed them).

No Eating Late

Whether you’re on an intermittent fasting diet or any weight loss plan, you shouldn’t be eating too close to bedtime, and especially not things that are too energy dense (ie: carbohydrates). In Alex’s case, we didn’t eat too late and had a cut off of at least 2 hours before bedtime. It’s a pretty simple rule that we didn't have too many issues with, but late night classes sometimes created problems. In this event, we tried to have him eat before the later trainings or classes, but afterwards was acceptable sometimes- we just let the scale and his overall feeling/performance be the guide. 

Scheduling

It was as simple as it sounded; if we could get Alex eating a few hours before bed, not too soon before training, the right mix of nutrients post-training and eliminate snacking, we'd be successful. 

That's the key here, you have to be in tune with your body and you have to talk to each other... a lot. For this, we had to let "feeling" be a guide, and this is the core of a good coaching relationship: the athlete has to feel comfortable sharing everything, but the coach has to create that environment in the first place. Then, and only then, can the coach be the coach. At that point, my job is to interpret what they're saying and know the right call to make. Scheduling when to eat in this sense, becomes more of an art.

It's important to me to empower the person I'm working with: you need to teach them how to care for themselves, be self-reliant, and to trust what they're feeling. Both Alex and I made that our mission, and in truth, because he was such a fast learner, I had to do very little. He immediately learned to trust what he was feeling and went with it. Sometimes all we need is positive affirmation in that direction, and we're off to the races. 

In Conclusion

 

Alex was on weight at least a week before the weigh-ins, so the last part of his journey to EBI from a nutritional standpoint was just maintenance. We stayed the course, with some minor alterations throughout his travels out to LA, and stayed light in the days before the official weigh-in, which he hit with ease.

If I could sum it up in one sentence: less was more, simple was better. Everything we did was simple. We literally and figuratively, cut the fat. There's a lot of advice on supplements and strange foods out there, but that stuff only is relevant if you have a good baseline. 

I hope this gave you all some idea and some positive support in handling your weight cuts responsibly and treating it like a pro. Again, I can't reiterate enough how encouraged I was to see a professional athlete shy away from barbaric methods and cuts of old and really take an optimized and measured approach. 

If you ever want to discuss weight cuts, nutrition plans for your performance optimization, feel free to check this page out or contact me!

Be well,

Mark