RIDDLE DEFENSE WEEKLY NEWSLETTER

"Tools to Sharpen the Mind & Body"

Issue # 7: May 19, 2023

John & Leigh Riddle

Protein-Packed Stir-Fry

The Ultimate Post-Workout Meal

This stir-fry is packed with protein and nutrients from the vegetables. It's also low in carbs and can be easily customized with different vegetables and protein sources. It's a healthy, quick, and easy meal option that is great after training.



Ingredients:

• 1 tablespoon of cooking oil (such as coconut oil or olive oil)
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1/2 cup of chopped vegetables (such as broccoli, bell peppers, and mushrooms)
• 1/2 cup of cooked protein (such as chicken, tofu, or shrimp)
• 2 tablespoons of soy sauce
• 1 tablespoon of honey
• Salt and pepper to taste

Instructions:

1. Heat the oil in a large pan or wok over medium-high heat.
2. Add the onion and garlic and stir-fry for 1-2 minutes until fragrant.
3. Add the chopped vegetables and stir-fry for 3-5 minutes until they are tender-crisp.
4. Add the cooked protein and stir-fry for another 1-2 minutes until heated through.
5. In a small bowl, mix together the soy sauce and honey.
6. Pour the soy sauce mixture over the stir-fry and toss everything together until the vegetables and protein are coated.
7. Season with salt and pepper to taste.
8. Serve the stir-fry hot with brown rice or quinoa, if desired.

From Guard Pass to Side Control to Americana Shoulder Lock:

The Essential BJJ Sequence for Submission Success

click the photo below to view video

BJJ is a grappling martial art that emphasizes submission holds and positional control. One common BJJ sequence is the Guard Pass to Side Control to Americana Shoulder Lock. This sequence is important because it allows the practitioner to control and submit their opponent, even if the opponent has a defensive guard.



In the Guard Pass to Side Control, the practitioner works to pass their opponent's legs and establish control from the side position. From here, the Americana Shoulder Lock can be applied by isolating and attacking the opponent's arm, putting pressure on the shoulder joint and causing discomfort or injury.

This sequence is effective because it allows the practitioner to maintain control over their opponent and apply a submission hold from a dominant position. It also requires a combination of technique, timing, and strategy to execute successfully.

In summary, the Guard Pass to Side Control to Americana Shoulder Lock sequence is an important and effective combination of techniques in Brazilian Jiu-Jitsu. By mastering this sequence, practitioners can gain control over their opponents and achieve submission success.

Stretching vs Mobility: What's the Difference and Why It Matters?

Stretching and mobility are two related but distinct concepts when it comes to physical fitness.

Stretching involves holding a particular muscle or group of muscles in a stretched position for a set period of time. This can help to increase flexibility and range of motion in the muscles being stretched. Static stretching, which involves holding a stretch without moving, is the most common type of stretching.

Mobility, on the other hand, refers to the ability to move a joint through its full range of motion. It involves not just the muscles, but also the joints, ligaments, tendons, and nervous system. Mobility exercises can help to improve joint health, reduce the risk of injury, and enhance overall athletic performance.

While stretching focuses on lengthening and relaxing muscles, mobility focuses on improving the functional movement of joints. Both are important components of a well-rounded fitness routine, and incorporating both stretching and mobility exercises can help you achieve your fitness goals and maintain good physical health.

Finally, by reducing muscle soreness and stiffness, stretching and mobility exercises can help keep you comfortable and ready to train day after day. Incorporating stretching and mobility exercises into your fitness routine is essential for becoming a more well-rounded and effective Krav Maga practitioner and in every day activities.

PRIOR TO CLEANING THE FIREARM BE SURE THAT THE FIREARM IS UNLOADED AND ALL AMMUNITION IS NOT IN THE CLEANING AREA!

Regular maintenance and cleaning are crucial components of responsible firearm ownership. Not only does proper upkeep ensure that your firearm functions reliably, but it can also help prolong its lifespan. So what does regular maintenance and cleaning involve? Some key steps include:

1. Checking for wear and tear: Before cleaning your firearm, take a few moments to inspect it for any signs of damage or wear and tear. Look for cracks, scratches, or other defects that could affect its performance.
2. Disassembling the firearm: To clean your firearm properly, you'll need to disassemble it into its individual parts. This typically involves removing the magazine, slide, barrel, and other components as needed.
3. Cleaning the parts: Once your firearm is disassembled, use an appropriate cleaning solution and brushes to scrub each part thoroughly. Be sure to pay special attention to hard-to-reach areas, such as the inside of the barrel.
4. Lubricating the firearm: After cleaning, apply a thin layer of lubricant to each part of your firearm to help ensure smooth operation. Be careful not to over-lubricate, as this can lead to malfunctions.
5. Reassembling and testing: Once your firearm is cleaned and lubricated, reassemble it carefully and conduct a function test to ensure that everything is working properly.

By following these steps regularly, you can help ensure that your firearm is in top working condition when you need it most. Be sure to consult your firearm's owner's manual or a qualified firearms instructor for specific cleaning and maintenance recommendations based on your firearm's make and model.