Renzo Gracie NH | Defend

Tips For Practicing Jiu Jitsu At Home

We’re sure you’ve heard the saying “practice makes perfect,” and it absolutely holds true for anyone training in Jiu Jitsu. But since you probably don’t have 24 hours a day to spend on the mat at your academy 7 days a week, don’t forget that you can also practice at home – just make sure you do so safely! Below, we’ve outlined three tips that you should definitely read through before doing any training on your own:

Find the right space: Especially if you’ll be practicing with a partner, you need to make sure that you choose a room in your home that offers enough space to move around comfortably. That means, don’t choose a room where you can easily bump into something that stores breakable items! You may also want to have a mat of your own for added comfort and protection, and if you use one, make sure it fits into your practice space properly.
Do conditioning drills: Practicing Jiu Jitsu doesn’t always have to refer to specific fighting techniques – it can also include some strength training. After all, in order to excel you need be strong, so any time used to strengthen your muscles is time well spent! To learn which strength training exercises we recommend for our students, give us a call or ask your instructor.
Don’t forget to stretch: Whether you’re practicing the latest technique you learned in class or are going to spend time on conditioning, don’t forget that you must always stretch first. Even if you’ve only got a few minutes to dedicate to practicing, you need to stretch in order to prevent yourself from getting hurt.

Of course, though, even when you do have a safe place to practice at home, our recommendation is to leave the harder skills for your class – it’s always best to have a professional with you and have access to the proper equipment!

To learn about our training facilities in Salem and Exeter, NH, as well as for more information about our expert instructors, please give us a call at (603) 777-2775 or visit us in person today!

March 29, 2016/by Renzo Gracie NH

The Importance Of Physical Activity For Children

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It’s no surprise that we live in a world largely based upon technology, and in fact, many of your daily tasks may depend on it. And although the latest gadgets are usually on a child’s wish list during the holiday season or around their birthday, giving them the latest phone, tablet or gaming system can result in tons of inactivity. Not to mention, being too involved with electronics can even cause children to lose some of their social skills.

So what are stressing here? Put simply, it’s that all children need to be physically active to live a happy and healthy life. Take a look below to learn a few reasons why physical activity is growing increasingly important for children each and every day.

It promotes weight control. According to the American Heart Association, about one in three American kids and teens are overweight. When children are inactive and spend most of their day sitting, a common result is consuming more calories than the body actually requires – those calories later turn into fat, which contribute to obesity. However, children who are physically active can see a deficit in calories, which ultimately reduces fat and the chances of becoming overweight.
It leads to increased energy. Everyone feels sluggish from time to time, but the more active you are, the less likely you are to feel like this on a regular basis. When children participate in physical activities, they’re helping to increase the amount of energy they have, and that certainly has a positive impact on how they feel every day.
It works the heart and lungs. It’s so important for our heart and lungs to be healthy, and being physically active can help a child’s muscles and organs stay this way. Through exercise and other similar activities, our heart becomes stronger and our lungs become more efficient at transferring air in and out of our bodies.
It increases strength. Milk isn’t the only thing that’s said to build strong bones – regular activity does too. Additionally, exercise also works the muscles, which can lead to increased strength all around.
It encourages positive emotions. Feeling down every once in a while is normal, but by being physically active on a regular basis, children can learn to become more confident in themselves, gain self-respect and ultimately just feel better. There’s no better way to feel good about yourself than through physical activity if you ask us!

Here at Renzo Gracie NH, we are HUGE proponents of children being physically active, and the earlier they start, the better! We also recognize how much of an impact technology and electronics are having on a child’s daily dose of physical activity, which is why we highly encourage participation in a fitness program or sport.

To learn about the children’s Jiu Jitsu and kids fitness programs we offer at our Salem and Exeter academies, please give us a call at (603) 777-2775 today.

March 18, 2016/by Renzo Gracie NH

Nutrition Tips To Follow During Jiu Jitsu Training

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We’ve said it a few times and we’ll definitely say it again – what you eat and the diet you follow has a huge impact on your ability to succeed in Jiu Jitsu and any other form of martial arts. Of course it’s important to eat healthy even when you aren’t training in a sport like this, but when you are, it becomes even more critical that you keep up with a solid plan.

With that said, what do your eating habits look like? If you know that you need to make some changes, here are a few great places to start:

Focus On Water

Regardless of whether you drink it out of a bottle or consume it through the foods that you eat, water is huge. Try aiming for foods that have a high water content (at least 70%) – fruits such as watermelon, strawberries and grapefruit should do the trick, as will vegetables such as lettuce and cucumbers.

Adjust Your Combinations

Most of us eat certain foods together because, well, they taste good! But, it’s actually really important for all of us to put some more thought into which foods we combine and eat at the same time. The Gracie Diet places a huge focus on combinations – for example, starches can be combined with vegetables, greens, seafood, meats, sweat fruits and foods, fats and oily foods, and fresh and creamy cheeses, but not with each other. Another rule of the thumb you can live by is to not eat protein, carbs and starches in the same meal.

Work On Portion Control

It doesn’t matter how hungry you think you are – you don’t need to eat yourself sick during breakfast, lunch and dinner. Especially right before bed, it’s important to analyze the size of your servings to make sure you aren’t over-doing it. If you do feel the need to eat a lot, make yourself a big bowl of salad. And, should you be feeling hungry late at night, try to stick to fruit.

Still have questions about nutrition and how it relates to Jiu Jitsu? We at Renzo Graice NH are your Jiu Jitsu experts, so please feel free to give us a call at (603) 777-2775 to learn more!

March 15, 2016/by Renzo Gracie NH

Renzo Gracie NH Salem Academy Gets A Makeover

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The Renzo Gracie NH team in Salem is so excited to announce that our training academy has been completely revamped! We’re still located at 2 Range Road, but now, the gym that you used to know and love is fully equipped with over 3,000 square feet of brand new mats. Here’s a sneak peak at what it looks like:

Our redesigned training facility was first debuted to students and their families on Monday, March 7th – have you had a chance to see it yet? If not, we hope you’ll come and check it out – we’re confident that you’ll love what you see! And in addition to the changes we’ve made to the gym itself, we’ve also made some changes to our program offerings – read on to learn what we’ve done.

Renzo Gracie NH Programs

Alongside our fan favorites such as Jiu Jitsu and Power Fitness, we are pleased to announce that we are now offering cardio kickboxing and Thai kickboxing to children and adults! If you’re interested, we’re even offering 40% off of our Thai kickboxing classes until April 15, 2016, so be sure to ask us about this special offer while it still lasts!

If you’re familiar with our team, then you know that our philosophy has always been centered on promoting values such as honesty, balance, patience and control, and we just know that offering these new classes will help us achieve this! And don’t forget, you can always sign up for a FREE introductory lesson with Professor Kevin to learn what we’re all about in case you’re unfamiliar with our programs or simply aren’t sure which class is right for you.

For more information about our new kickboxing programs, Jiu Jitsu programs, or Power Fitness classes, please give us a call at (603) 777-2775. And once you get a chance to visit our new facility in Salem, be sure to visit us on Facebook to let us know what you think about it!

March 10, 2016/by Renzo Gracie NH

The Progression of Jiu Jitsu Belt Levels

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Just like with several other martial arts forms, a person’s level of experience in Jiu Jitsu is recognized based on the color of their belt. In order to progress from one level to the next, students are required to master a certain skill level, which could happen over the course of a few weeks, a few months, or maybe even a few years.

For those of you who are new to Jiu Jitsu, today we’re breaking down each belt to give you a better understanding of what each color represents. You’ve probably heard what it means to be a black belt, but before you can get there, there are a ton of other colors you must go through!

White Belt

The white belt is the first belt a new student receives – think of this as your first job, it’s your “entry level” belt. At this stage, students learn the fundamentals of the sport and begin to gain an understanding of how to perform certain moves and techniques.

Blue Belt

After successfully moving through the white belt stage, students move on to being a blue belt. Here, they put their new-found knowledge to the test and are usually expected to be able to escape from most, if not all, of the major positions with ease. However, since this is only the second rank, performance may be a bit inconsistent on the mat, but this is normal. As a blue belt, students are still working on mastering certain techniques.

Purple Belt

The third belt, the purple belt, is commonly referred to as the belt of movement and momentum. At this level of training, students really begin fine-tuning their skills and techniques and place a lot of their focus on learning how to use their weight and momentum to achieve certain goals. Additionally, students at this level will also begin combining several different moves and actions.

Brown Belt

Before obtaining a black belt, students must pass through their brown belt training. By now, there aren’t many techniques or situations that students do not know, and in fact, they should be starting to feel comfortable in their ability to teach Jiu Jitsu to others. As they work towards receiving their black belt, students at this stage should be able to perform their moves smoothly and near perfectly, and they should also be able to counter just about any move that an opponent uses. Furthermore, students should also have an idea of which technique(s) they are best at and work on those to master them as their signature moves.

Black Belt

Anyone with a black belt is viewed as a true master of Jiu Jitsu – these are the experts you want to learn from. At this time students continue will continue to work on mastering their signature techniques and will have a level of focus that has been higher than ever before. Although this is the highest belt, students at this level realize that their training remains a learning process and continue to refine their skills.

Here at Renzo Gracie NH, we understand the proper progression of Jiu Jitsu belts and promote our students to the next level when they’ve shown that they are ready. Have questions about each level and how our team helps students advance from one to the next? If so, please give us a call at (603) 777-2775; we’d be happy to speak with you about our training process!

March 7, 2016/by Renzo Gracie NH

How To Prepare For Your First Jiu Jitsu Competition

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If you’re thinking about competing in a Jiu Jitsu tournament, we’re super excited for you! There’s nothing like putting your skills to the test and watching all of your hard work and training efforts pay off. But, as a team of martial arts experts who have watched many of our students progress to become martial arts champions in local and state tournaments, IBJJF International championships, and Pan American championships, we know that taking the mat for the first time can sometimes be intimidating. So, we’re here to help you prepare! Below, we’re sharing three tips that can help you get ready for your first Jiu Jitsu competition:

Rest Up: When you want to stay up all night perfecting your techniques – don’t. You’ve trained long and hard to get to this point, so reward yourself with some rest! And when we say rest, we don’t just mean physically, we also mean mentally. On the days leading up to your tournament, make sure you’re getting enough sleep and try to think about something other than Jiu Jitsu to avoid getting yourself worked up.
Eat Up: Like we’ve mentioned before, your diet plays a big role in your ability to succeed in any form of martial arts. Knowing this, you need to make sure you’re eating properly, especially as competition day gets closer. If you’re not sure what foods to reach for, aim for those that provide energy, not those that will slow you down. And remember, always eat a nice hearty meal before the competition so that your body feels fueled and ready to go.
Warm Up: To avoid an injury during your first time on the mat, it’s important that you warm up correctly. Since you may have some down time before it’s your turn to compete, come up with a warm up routine that you can do while you wait. You always warm up before training, so competition day shouldn’t be any different!

By following these tips, we’re confident that you’ll have a great experience during your first Jiu Jitsu competition. And even if you don’t win the first time, don’t get discouraged! What really matters is that you give it your all, so be proud of yourself no matter what!

Are you hoping to be the next Jiu Jitsu champion? If so, Team Renzo Gracie is the team for you! Our very own Professor Kevin has over 21 years of training men and women in mixed martial arts, and he can help YOU become the next person to succeed in the sport!

For more information about the Jiu Jitsu programs we offer, please give us a call at (603) 777-2775 today.

March 4, 2016/by Renzo Gracie NH

Mistakes To Avoid In Jiu Jitsu Training

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Your first day in a Jiu Jitsu class is an extremely exciting one, but before you get ready to take the mat, there are a few basic training tips you should know to get the most out of your class time. Of course you’ll learn these from your instructor as you progress, but it certainly doesn’t hurt to go into your first class with a few tips under your belt now does it? Definitely not!

Below, let’s take a look at some mistakes you should do your best to avoid over the course of your Jiu Jitsu training:

Not Eating Right

Your success doesn’t just come from what happens in the gym, it’s also a result of what you do outside of that. So, follow a healthy diet and always make it a priority to eat well before and after your training session. And don’t forget about the water! Staying hydrated is key, so always have a water bottle near by.

Having Bad Posture

We’re all guilty of slouching every now and then, but during your Jiu Jitsu training, it’s important to focus on your body’s alignment. Especially considering that having good posture can help you with things such as staying balanced, it’s crucial that you start practicing this early on so that it becomes second nature.

Always Making It A Competition

Your class time is meant to help you get better, and although it’s always nice to win and be the best, you should look at your time in the gym as a learning experience rather than a competition. When you view your training as a learning process, it’ll be much easier to shoot for the stars and continue to excel, whereas when you always try to win, you may wind up limiting yourself.

At both our Salem and Exeter training academies, we have a group of expert instructors that are ready to help students of all ages become the best martial artists they can be. If you’re interested in pursuing Jiu Jitsu, sign up for a FREE introductory lesson with Professor Kevin Landry or give us a call at (603) 777-2775 to learn more about the programs we offer. We’d love to see you in one of our gyms soon!

March 1, 2016/by Renzo Gracie NH

How Do Self Defense Classes Help With Bullying?

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Anyone with children in school knows that bullying is a serious problem that students face both in and out of the classroom. Stopbullying.gov reports that 28% of U.S students in grades 6-12, and 20% of students in grades 9-12, have been bullied. Unfortunately, though, research shows that only 20 – 30% of those who are bullied actually notify adults of the situation, with common reasons why being that they are scared to speak up or fear that they will appear to be weak.

The real question now is what can be done to help those who are bullied and prevent it from happening again in the future? A personal recommendation of ours is to have children take a self defense class. Here are a few ways that they can help:
They Improve Communication Skills

Knowing how to communicate properly with a bully can help defuse a situation before it gets too out of hand, and can especially help with preventing things from becoming physical. And in addition to knowing the right way to speak to a bully, self defense classes can also help children and young adults learn how to communicate with their bodies. For example, they’ll learn how to look and feel more confident, which can deter a bully from approaching them in the first place.
They Offer Real-Life Experiences

Depending on the class your child is enrolled in, they may have an opportunity to role-play in some potential bullying scenarios. By having the chance to fine-tune their skills and practice their responses, children can be better prepared to tackle these kinds of situations when they unfold without an instructor by their side.
They Teach Self Defense Tactics

Most importantly, any self defense class will teach its students the right tactics they need to care for themselves in a number of situations. So, if they are ever approached by a bully, they won’t just have to do the best they can to protect themselves – they’ll know exactly how to respond and do so correctly the first time around.

For those of you with children at home in Exeter or Salem, New Hampshire, we highly recommend that they join a self defense class. In fact, you should too! After all, bullying doesn’t necessarily end when you graduate, so it’s important that we’re all prepared.

To learn more about the self defense programs we offer at Renzo Gracie NH, please give us a call at (603) 777-2775 today.

February 26, 2016/by Renzo Gracie NH

The History of Brazilian Jiu Jitsu

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Whether you’re an active participant in a Brazilian Jiu Jitsu class or are simply just a fan of the sport, there’s a lot more to know than just the names of successful athletes and the strategies used. And the very best place to start when it comes to gaining more knowledge about BJJ is the beginning – where did it originate? Who introduced it to the world? What type of fighting does it entail? The good news is, if you’re looking for this type of information, you’ve come to the right place. And if you weren’t looking for it at first, well, then it’s a good thing you found us. Now, let’s dive into what Brazilian Jiu Jitsu is all about.

First and foremost, Brazilian Jiu Jitsu is a form of martial arts that places its focus on grappling and ground fighting. With a Japanese origin, the purpose of this fighting style is to not only dominate an opponent by taking them to the ground, but also to build character and improve physical fitness.

Mitsuyo Maeda, a student of Kodokan Judo, has a lot to do with the development of BJJ and how it was introduced to the world. In 1904 he left Japan to share his talent with other countries, demonstrating the art of “jiu-do” and fighting against wrestlers, boxers and other martial artists. In 1914 he made it to Brazil, and later met Gastão Gracie, a name that would forever be remembered by the martial arts community.

After seeing one of Maeda’s performances, Carlos Gracie, son of Gastão Gracie, was determined to to learn Judo under Maeda’s watch. Following a few years of studying with Maeda, Carlos shared his new found knowledge with his brothers, and eventually, the youngest, Hélio Gracie, developed Gracie Jiu Jitsu, a form of martial arts we all know today. Since Hélio was limited in the Judo moves he could perform due to doctor’s orders, Gracie Jiu Jitsu is ultimately his own rendition of Judo techniques.

Fast forward to the early 1990s – this is when Brazilian Jiu Jitsu expert Royce Gracie won the first, second and fourth Ultimate Fighting Championships. As he continued to excel, this form of martial arts became well respected in the MMA community, and now sport BJJ tournaments are popular world wide.

Do we have you hooked yet? For more information about the history of Brazilian Jiu Jitsu, including details about certain fighting techniques, click here.

At Renzo Gracie NH, we strive to do more than just teach our students how to excel in Jiu Jitsu – we also like to share our knowledge about the sport. If you have any questions about Brazilian Jiu Jitsu, including information about the techniques we teach, don’t hesitate to ask us! And if you haven’t already, be sure to connect with us on social media, as we update our pages frequently with news, tips and tons of other information about martial arts.

February 18, 2016/by Renzo Gracie NH

Connect With Renzo Gracie NH On Social Media!

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Anyone who is interested in martial arts knows that there is a lot to learn – from the history of the sport to safety, training basics and tons and tons of techniques, we could go on for hours with valuable information on these topics. But we certainly don’t want to keep our knowledge to ourselves, we want to share it with YOU, which is why we’re active on several social media sites! Whether you’re looking for tips to help you get through your first Jiu Jitsu class, guidance on how to become a martial arts champion or general information about how to defend yourself, we’ve got all of that and more.

If you aren’t connected to us on social media yet, take a look below to learn where you can find us:

Facebook

Twitter

Google+

Last but not least, don’t forget to keep up with all of our latest news and tips by checking back to our blog! We update our website regularly with information about Jiu Jitsu, self defense, fitness and more, so you can always count on us to have what you’re looking for.

So, are you ready to get connected? We sure are and can’t wait to have the opportunity to be a part of your social media experience.

For more information about the self defense programs we offer for both children and adults, or to learn more about our training academies (did you know we have TWO right here in New Hampshire?), please continue to take a look around our website or give us a call at (603) 777-2775. You can also sign up for a FREE introductory lesson with Professor Kevin Landry here!

February 12, 2016/by Renzo Gracie NH