June 15, 2016

How to replace unhealthy eating habits with good habits

Here are some tips we wanted to share with you.

  1. The best way to remove a bad habit is to replace it with a good habit
  2. Identify when / why you will act on this bad habit
  3. Think of a new action you will take instead of the old bad habit
    1. Example: Instead of eating ice cream make a protein shake
  4. Think about this new action a few times a day
    1. Tonight I am going to watch a movie and drink a protein shake
  5. Take that positive action as soon you start the activity that leads to your bad habit
    1. as soon as the movie starts you start drinking that protein shake.  Have it pre made if necessary.
  6. FORCE yourself to do #4 and #5 consistently for 30 days.  NO days off!!!
  7. TRUST yourself that you can do #6.  You need to believe in yourself.

After 30 days of doing these 7 steps you will have removed 1 bad habit from your life and replaced it with a new healthy habit.  You will gain confidence and you will feel much better about yourself.

Once you do this once it will be very easy to do a 2nd time… a 3rd time and just keep the process going.
BTW this works great for changing up what you eat but it will also work in other areas of your life where you have bad or unhealthy habits.  If you are not working out enough or just want to work out more these same steps will also help.

Please let me know if you have any questions. I would love to help as many people as I can get rid of some bad habits and replace them with good habits.


January 3, 2016

Scranton MMA Jiu JItsu Schedule Change

Due to the success of our Kids Judo program and our adult Gracie 101 program we are going to moving some classes around.

The first schedule change we are going to be making is that the kids Judo class on Tuesday and Thursday will now start at 4:30pm. The kids Gracie Jiu Jitsu class will start right after the Kids Judo class.  Moving the kids Judo class will allow the kids to have even more room to spread out and it will also allow us to have more instructors available to help with the class.  Sensei Dimitrios has done a great job and we are just looking to give him some more help during the class.

We are also going to be moving the Gracie Jiu Jitsu 101 class on Monday and Wednesday from 6pm to 7pm.  One of the reasons for moving this class is that it will allow students to take the intro to striking class Monday and Wednesday at 6pm.

We will have copies of the new schedule available at the academy.  If you have any questions please just let us know.

December 26, 2015

Jiu Jitsu Tips For White Belts

So recently we have been posting videos and having some discussions around some advanced Brazilian Jiu jitsu moves and techniques. Well today we wanted to go over some simple tips that white belts can read, remember and apply to their game right away.

Some of these tips might make perfect sense and some might not regardless please take the time to think about that and give them a shot. Trust us if you start following these tips your jiu jitsu will improve much faster.

The first tip we want to stress is:

Make it to class as much as you can

For some people that means twice a week and for some people it means five to six times per week. Regardless of the the number if you are supposed to be at class you need to get the most out of every class. More on that in a second.

Try not to take any breaks or miss any rounds.

When it is time to drill.. drill when it is time to spar… spar. Now we know you will get tired during class but use this time to continue to work your endurance and it is a great time to focus on your technique. If you take a break every time you are tired your endurance will not improve much. Just be safe and realize that every rep you do while you are tired and every round you do when you are tired is helping you jiu jitsu improve in a major way.

Train outside of class.

This will help you take advantage of class time like we just mentioned. It can be as simple as jogging or as complex as hiring a personal trainer. If you need some advice in this area dont be afraid to ask. But there are things everyone can do off the mat to improve. You can stretch, you can run, you can lift and more much so if you have some time and want to get better there is always something else you can do.

Ask the instructor or advanced students questions.

If you do not understand something or if you are having problems with a move or technique ask for some help. Dont be afraid to speak up ask. It will help in two major ways. The first is that the answer will help and it will speed up your learning curve dramatically. The second way it will help is that it will give your coach or instructor some more info about you and the move. This will help him or her instruct you. It is always helpful for the instructors to know what is giving you trouble or what you are thinking about the move they are teaching that day.

Dont try to be perfect… just try.

You are not going to be perfect so hopefully that takes the pressure off right away. One way to really speed up your progress is to just try things. If you look around you will probably notice most of the advanced students are always trying out new things and if you keep paying attention you will see over time they get better and better at those new things. You rarely try something day one and can apply it to your jiu jitsu game right away. Sometimes yeah sure there are tips or tricks you can add right away but more often than not you have to put your time time. So dont be afraid to mess up. Dont be afraid of trying something and having it fail just realize every time you try something out it is helping you.

Study Jiu Jitsu Off the Mat.

Just make sure it is good info! How do you know if it is good info? Well here are some ideas that will help with that. First ask your instructors. Maybe they can recommend something that they think will help you out specifically. If you are a guard player they might have a book or dvd that want you to study. If they think your guard passing needs work then they will be able to suggest something that can help in that area. You can also ask other students especially the higher ranks.

Try What Was Taught.

Whatever was taught in class that day you should try out.  It doesnt matter if it wasnt your favorite move.. try it.  If it was a move from a strange position find a way to get there and try it out.  Trying a move that day is the best way to start the process of getting good at the move.  Dont want til next class or next week.  Make sure to get some live practice with the move asap.

Hopefully those tips make sense and you are willing to give them a shot. If you have any questions dont be afraid to ask and we will see you on the mats soon.

December 6, 2015

Judo Promotional Study Guide Part II

I wanted to finish up our study guide for the upcoming Judo promotional exam.  In the first post we went over the first set of throws that you need to know for your yellow belt. Today I wanted to give you some info on the 2nd set of throws that you need to know for your green belt.

Again try to make sure you know the names of all of the throws, what they mean, how to perform them and how to fall for them. All of that is part of your test.  Here are the eight throws that make up the 2nd set:

  • Ko Soto Gari – Minor Outside Reap
  • Ko Uchi Gari – Minor Inside Reap
  • Koshi Guruma – Hip Wheel
  • Tsuri Komi Goshi – Lifting Pulling Hip Throw
  • Okuri Ashi Barai – Sliding Foot Sweep
  • Taio Toshi – Body Drop
  • Harai Goshi – Sweeping Hip Throw
  • Uchi Mata – Inner Thigh Throw

By the way if you have heard one of your coaches call the throw by another name that is okay. Certain clubs, dojos and instructors might call the throws by slightly different names but we do not want nicknames for the throws we do want a translation.

Below you will find videos of all the throws in the 2nd set. We will be practicing these throws this week so you will have time to try them out in class and get some help from the black belts.

Ko soto Gari


Ko uchi gari


Koshi Guruma


Tsuri Komi Goshi


Okuri Ashi Barai


Taio Toshi


Harai Goshi


Uchi Mata


OK I hope the names, translations and the videos help. If you give this a quick study and then get to class a few times this week you will have plenty of time to practice and we will make sure to help you out.
As always let us know if you have any questions on these throws or anything else you need to know for your test.