Monthly Archives: September 2013

Jiu Jitsu Knoxville TN, 21 Days to Better Jiu-Jitsu Habits- Day 1

21 Days to Better Jiu-Jitsu Habits- Day 1


21 Days to Become Better in Jiu-Jitsu

Habits create us. Habits are tendencies that we have cultivated throughout the years. There are good and bad habits, but one thing that has never failed to manifest about habits is the way that they are exhibited. They are exhibited unconsciously and habits that are exhibited unconsciously are the ones that are very very difficult to change. These are mannerisms, thought processes that have been deep rooted in our system. Ridding those habits that we may see unproductive.

Habits are what we expose ourselves to Dr. Jonathan Miller, child psychologist, and also a purple belt of Gracie Barra Georgia. His analogy towards behavior is this: I always tell my clients that they can only stand in front of a buffet for so long before they have a bite. the idea is exposure. Regardless if you are talking about an alcoholic or a dedicated athlete, whatever you expose yourself to the most, is what you do. It could be on the couch watching TV or attending Jiu-Jitsu, comments Dr. Miller.

Learned behaviors are repetitive and become automatic and second in nature, He adds.

Day 1:

bjj notepadI would first want you to list down the things the things that you love about Brazilian Jiu-Jitsu. List down the things that has made you successful in it. Put it on a piece of paper. Make sure that you are writing it in a first person format. Now write down the things that you think are keeping you from becoming successful in Jiu-Jitsu. These may be things like laziness, procrastination, failure to listen to your instructor, lack of focus, lack of will to attend classes, etc.

Keep in mind that we are trying to change a behavior that you think is keeping you from succeeding in Jiu-Jitsu. Now, write down the things that you would like to change. It would be better if you’ll make a poster out of it. You have to be honest about it. It’s you and yourself.

Put it in a place where you can see it. Now beneath it, write why you want to change it, and how much you are willing to sacrifice in order to change that behavior.

The steps will be given for a total of 21 days. These steps are tailored towards changing undesired behavior and turning them into what Jiu-Jitsu champions are made of.

Stay tuned for Day 2 coming soon!


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Jiu Jitsu Knoxville TN, Gracie diet

Eating well is Jiu-Jitsu: The Gluten Free Generation Part 2 – Chocolate bonbons

“Nourishment should be your only remedy”


In the month of September we continue with our “Eating well is Jiu – Jitsu ” , “Generation Gluten Free ” post series.
We already explained briefly what this new diet consist of, what its benefits are and the many negative effects of gluten. As the main cause of celiac disease and obesity our readers must be wondering what this disease is and what the relationship between gluten and obesity is.

Today, we offer answers to these questions:

Through studies and diagnosis of diseases, through examinations of organs, tissues and bodily fluids, experts encountered the said celiac disease , also known as induced gluten enteropathy. According to research 1 in every 200 Brazilians suffers from it. Few people are aware that they are carriers, because the symptoms are light or simply non-existent. The disease attacks the small intestine in adults and children genetically prone to ingestion of gluten. In response to this, our body starts to not properly absorb the vitamins and minerals we need and our metabolism is impaired. Thus, the poor absorption causes the accumulation of fat and thus weight is gained leading to obesity.

In addition, many people who don’t suffer from the disease have opted for a healthier lifestyle seeing the other benefits that life without gluten can offer. Vivi Almeida , a GB Purple belt is among this new generation . kimono-branco-200x300

” I’ve always led a healthy and balanced life without the need to avoid a particular food . However there were foods that made me feel better than others. I realized that gluten made me tired and left me with that feeling that I had eaten more than I actually had. I decided to avoid foods with gluten to see what would happen and since then I have been feeling incredibly more energetic . So I avoid gluten as much as I can. The best part is that nowadays virtually everything is gluten free and there are also thousands of wonderful recipes. Being part of the gluten free generation is not difficult and it brings a feeling that the day has 30 hours, “Instructor Viviane Almeida – Purple Belt- GB

“The Gluten Free Generation” radically eliminates gluten , not substituting it with anything. But it gives you options on how to continue eating healthy and tasty things without having to diet. Here is the recipe for one of our favorite treats – the ‘Blackie’ or Chocolate bonbon. Besides being easy to make it is ABSOLUTELY gluten and lactose free, which is just wonderful! So enjoy.

1 cup condensed milk rice
1 tablespoon cornstarch or arrowroot
¹ / ² tea cocoa powder
1 tablespoon oil ( can substitute with coconut oil)
1 tablespoon honey or agave
chocolate sprinkles or fondant to decorate



Bring all ingredients to a simmer in a small saucepan , except the honey, stirring constantly until it thickens. Turn off the heat and add the honey . Mix until smooth , transfer to a bowl and leave to cool . Shape balls with the help of a teaspoon and cover with sprinkles or fondant. Serve immediately.

This article is for informational purposes only and is not intended to replace professional guidance. The use of vitamins and dietary supplements can benefit a person, but we recommend consulting a nutritionist, doctor or other specialist for evaluation and monitoring prior to using any health enhancement products.

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Jiu Jitsu Knoxville TN, Taking Care of Your Mind is Jiu-Jitsu

Taking Care of Your Mind is Jiu-Jitsu; How the Best Got There

taking care of your mind

Welcome to the new section of our website: Taking Care of Your Mind is Jiu-Jitsu! Everything in this section will be based on Jiu-Jitsu with the aim to help with the improvement of our readers on and off the mats.

To kick-start the new section, we chose the theme: ‘The union of our minds with a common goal’. Many of you may have heard the phrase I met my best friends on the mats said by many practitioners of the gentle martial art. You must have noticed that senior students are the ones who talk about it most often, haven’t you? And you must have wondered why, right? Perhaps the answer to this question, lies with the magic that happens when we partner with people who all share a common goal.

A friend is a person you’ve established a positive connection with and in their eyes you show that you have a credible image. Many true friendships begin in the Jiu-Jitsu schools, because during the fight, people reveal themselves and show their true personality. As the founder of Gracie Barra Master Carlos Gracie Jr. likes to say: Nobody can hide their true personality on the mats. A friend is someone who knows you well and is always willing to assist you, strengthening the bond of the friendship you share.

Nobody can hide their true personality on the mats Carlos Gracie Jr.


All great fighters have teamed up with others to accomplish their goals. Once these superstars understood the value of interdependence, they sought mainly people who followed the same line of thought and had common goals. So, they put together successful teams, oriented towards the common goals of the group and the end result was excellent.

5 lessons we can draw from the mats and apply in life:

1 All men who’ve performed great deeds have joined with others to accomplish their goals.

2 The growth of our friends, colleagues and partners is our own growth.

3 Union and fellowship are key elements for anyone who wants to succeed.

4 The union of two or more people generates a whole that is greater than the sum of the parts.

5 Control of the mind is necessary so that the ego does not overlap the reason.

Victories and defeats happen according to our ability to manage the teams that exist in our lives. A good Jiu-Jitsu practitioner is one who knows all the rules and all the techniques. An excellent one knows that taking care of the mind is Jiu-Jitsu, never lets his ego and vanity get the better of him, is humble and above all thinks about the future. They see the bigger picture and put the goals of the team before his own.

An exemplary Jiu-Jitsu practitioner understands the power of cooperation; always works in a team and is tireless in achieving the common goals. He knows success and happiness go together, as people learn from one another being part of a team. Take care of your mind, practice Jiu-Jitsu.

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Jiu Jitsu Knoxville TN, Your Story in the Gracie Barra Webpages

Your Story in the Gracie Barra Webpages


Share your Stories with the Family

Your Jiu-Jitsu journey is a very long, and we know that you are still threading the path towards there. Gracie Barra would like you to know that we are there every step of the way. From the staff in each school, to the coaches, to the people who works in the background, to the professors, to Master Carlos Gracie, we are there.

Your journey is as important as every lessoned learned. As every technique being passed down to you. As every sweat you break, and lapel you grab. That is how everything you do contributes to the vision of Gracie Barra in bringing Jiu-Jitsu to every city in every country.

Stories are fueled by motivation. We all love to tell tales about our exploits in the mats. We all love sharing to our friends how we used to be like before we put on that gi. These stories are priceless. These are awesome tales that we’d love to tell our families. And for just a thought, why not share it with everyone?

We’d love to hear your stories! Anything, and absolutely anything about your journey. Here’s how

Write a description of yourself, put your name, the name of your school, and your recent photo. Instagramed photos are ok. It can be short or a lengthy one. It won’t matter. But at least keep it at a minimum of 300 words.

Email them to, attached with a photo with sizes no more than 2mb. You will get a response asap =)

If you have a problem about composing your story, don’t worry, we will write it for you. Yes. We will do that! Our writer will work with you to make it happen.


Jiu-Jitsu for everyone!

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Jiu jitsu Knoxville TN, Eating well is Jiu-Jitsu

Eating well is Jiu-Jitsu: The Gluten Free Generation Pizza with Quinoa


In recent years there has been a lot of buzz in terms of the so-called gluten-free foods. You must have wondered what it is and why so many people have eliminated gluten from their diet.

The Gracie Barra team provides a detailed explanation about what this diet constitutes and what the health benefits are.

Gluten is a protein. Many athletes carefully monitor the amount of their protein intake, because its consumption helps in building up muscle mass. However, in the case of gluten the situation is different. Gluten is made from the combination of other two proteins, gliadin and glutenin, which are found in cereals such as wheat, barley, rye and oats. Although these foods are responsible for the basic power of most people, what many do not know is that gluten is the main culprit for celiac disease and one of the lead causes for obesity.


Based on these risks many people cut gluten from their diet. This does not mean that you have to give up favorite treats, such as bagels, pasta and pizza. It may be hard to believe but there are healthy substitutes that can make these foods healthy while retaining the flavor.

If you are part of the Gluten Free Generation but love pizza you are going to love Gracie Barra’s wonderful and super easy to make recipe for a gluten-free Pizza with Quinoa.

Meet the pizza quinoa. It’s nutritious, easy to make and best of all, delicious!


¹ / 2 cup of cooked quinoa

1 tablespoon chia (optional )

2 egg whites


Mix ingredients in the processor or blender and add seasonings of your choice . Set the pan and cook for a minute on both sides. Add the tomato sauce, oregano, a little mozzarella (light) few tomato slices and black olives. This is our suggestion, but feel free to experiment with your own filling.


Next week we’ll be talking more about the risks that this bad protein can cause us. Stay tuned, OSS.

This article is for informational purposes only and is not intended to replace professional guidance. The use of vitamins and dietary supplements can benefit a person, but we recommend consulting a nutritionist, doctor or other specialist for evaluation and monitoring prior to using any health enhancement products.

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Jiu Jitsu Knoxville TN, Carlos Gracie 111th birthday

Carlos Gracie Sr

Carlos Gracie Sr

Today is the birthday of Brazilian Jiu-Jitsu patriarch, Grandmaster Carlos Gracie Sr.

He would be 111 years old if alive.

Congratulations and thank you for all the great knowledge you’ve passed on to us BJJ practitioners and martial artists.

We’re keeping the legacy alive.

As a way to remember this great men, here are some teachings he left us all, as GRACIEMAG published on its cover story for issue #154.

Here are the words from the Grandmaster himself:

“With Jiu-Jitsu I learnt, above all, the great lesson, which was to get to know myself profoundly”

“Brute physical force is worth nothing against the science of the samurais”

“The Jiu-Jitsu adept should, above all else, bring prestige to, love and defend the great sport we practice”

“It is when fighters tire that fights really start to stall”

“To eat wrong is the worst kind of poison”

“Valdemar Santana wanted to make headlines and went to find them challenging the very man who taught him to fight. A common trend was repeated, the revolt of the creature against his creator”

“Have a bunch of kids. At least one of them will bring you joy”

“Never fight against the person, but against his movements”

“The habit of lighting a cigarette is a social stupidity. Imagine it being socially elegant to have two cylinders that exhale smoke through nostrils. would you imitate that too?”

“Spend the greatest amount of time perfecting yourself, and no time criticizing others”

“Promise yourself you will be too great to feel disquiet, too noble to feel cholera, too strong to feel fear and too happy to feel contradictions”


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