Blueberry Blog

We recently caught up with the peoples champion and Blueberry Nutrition Athlete Judo Jimmy Wallhead recently, to ask him a few questions and cook some food.

Judo Jimmy Wallhead

What got you into MMA?

 When I was a kid I remember watching Karate Kid for the first time and thought – I have to give that a go. However  my mum had different ideas and didn’t like the idea of me being kicked and punched in the face so she said I could go Judo instead. The rest is how they say , history.

When I was older about 20, 21 years old I went to an MMA / K1 event and watched Paul Davis fight. That night I met a promoter who offered me my first fight.

Karate Kid

How long have you been training specifically for MMA?

9 years which includes Jiu Jitsu, wrestling, judo, Thai and boxing to name a few disciplines?

Do you ever hit the weights? 

Yeah , I’ve starting using them more often coming into my next fight, I’ve been using a combination of kettle bells, machines and free weights.

One of the routines I’ve been using is 5 sets of 5 reps all heavy, which include circuits of bench press, weighted chins and squats. I mix this up with 5 sets of 5 reps of Shoulder press, squats and deadlifts.

A great deal of my strength and condition coaching is done with Mark Jarvis

Kettlebells

What’s your favorite / worst exercise?

My favorite I guess would be squatting, I like sprints too.  As for my worst? Well I’m not the best at benching but I’m working on it

What’s your current training routine?

 I currently train 2 times a day 6 days a week. This is a mix of technical, sparring and conditioning. I have great coaches that are a pleasure to work with – they include Owen King – Stand up.  Owen Comrie – Boxing.  Lee Livingstone – BJJ. Trevor Hoskins – Wrestling and Strength and conditioning with Mark Jarvis.

Where do you currently train?

4DMMA in Long Eaton and Muscle Machine in Leicester.

Muscle Machine

4DMMA

How important is your Diet/Nutrition?

Oh it’s absolutely essential! In the past before I hooked up with Blueberry Nutrition there were plenty of times I felt fatigued in training which of course affected my performance in the cage. I’ve learned proper nutrition means I make weight properly while optimising my time training.  Correct nutrition has made me feel awesome not only in training but just in general – Its certainly a massive part of both my training and my fight camp

What’s your favorite healthy meal and favorite cheat meal?

 My favorite healthy meal would be something like Salmon, sweet potato with asparagus and my cheat meal would be something like a nice dirty dominoes Carolina.

Here is a sample of Jimmy’s diet available for you to download as a pdf – Simply click on the links below to download for yourself

Tuesday(11)Wednesday(8)Thursday(6)

What is the future for Judo Jimmy Wallhead?

 I’m focusing on my next bout on BAMMA 14 and I want to be able to keep fighting and entertaining the crowd and my fans for as long as possible

We have put together a signature dish for you to download and use for yourself and eat like a real MMA professional

Download and own the recipe for yourself (click link below)

Blueberry_55 Judo Jimmy’s Super Salmon

JUDO JIMMY’S SUPER SALMON

INGREDIENTS

• ·         2 x 180g Salmon fillets

• ·         2 Medium sweet potatoes

• ·         250g Asparagus

• ·         15g Fresh ginger

• ·         Soy sauce

• ·         Pepper

• ·         Olive oil

METHOD

• ·         Pre heat oven to 180-200°C

• ·         Prick potatoes several times with a fork and wrap each potato in foil, drizzle in a little oil

• ·         Place potatoes in oven and bake for approx. 40 minutes

• ·         Wrap each salmon fillet in foil leaving parcel open and pour in a little olive oil.

• ·         Pour soy sauce over salmon.

• ·         Season with pepper

• ·         Grate fresh ginger onto salmon and pour over a little more soy sauce

• ·         Wrap up parcels and place into oven for approx. 20 – 25 minute

• ·         Time the salmon so it comes out the same time as the potatoes

• ·         5 minutes before everything is due out of the oven steam the asparagus – ensuring it is al dente

• ·         Place half salmon and 1 potato on plate alongside half the asparagus

• ·         Serve

ipe 

Makes 2 servings

I used to hate having to do exercise. I was that kid at school who faked sick notes to get out of ever doing PE! Now I train every day and feel guilty if I don’t! When I was in my teens like a lot of girls I became conscious of my body, and because I wanted to keep in shape, I hit the gym. I didn’t particularly like the gym but my mum worked out several times a week so I would join her and mainly pound the treadmill.

I was eighteen years old when I first began to model as a career and I managed to get a few photo shoots for various magazines. Being in shape became quite important, it was my livelihood, I was paid to be slim. I exercised a few times a week, mostly cardio, but I didn’t worry about diet or even having abs, as long as I fit in my clothes and looked reasonably in shape in front of a camera then I was happy. On top of my model work I’m occasionally employed by my dad on a country estate, I do a manual job including grass cutting, log chopping, shovelling, digging, tree planting, shifting large objects etc. My dad does not do me any favours, I’m the only girl in the workforce and I’m treated like one of the guys… occasional obscenities fly, the work is hard but rewarding… and I love being part of a great team. Back when I was eighteen this job helped me maintain tone and even now working on the estate makes me ache like hell even though I’m quite strong and fit!

Georgia modelling

It wasn’t until about 2011 when I joined BAMMA that I started to get an insight into health and fitness. At every event I was surrounded by these people who really worked at their fitness and followed a healthy eating regime.  I’ve never ever been a big girl but I realised that I wasn’t exactly athletic looking either, I had no definition, television piled the pounds on me and I became known as the ‘curvy’ girl. This is a hard industry to work in, it just takes one bad photo and the keyboard warriors come out in force. No one in perfect, least of all me, but on the internet no one seems to care what they say about you and I’ve seen some absolutely stunning girls with a whole list of nasty, abusive or sexist comments. I myself had the odd comment about being ‘the chubby girl’ or told I was ‘a bit on the curvy side’ when I approached certain work. These comments sent me on a spiral of crazy diets and loads of cardio, but as I posted in an earlier blog, this didn’t work!  As I was already working in the MMA industry and really enjoyed watching fights ringside the obvious thing was to educate myself in the sport and hopefully get fit at the same time. Joining an MMA gym was an eye-opener, I wasn’t allowed to stand on the side-lines or slope off to do cardio while listening to music on my headphones and I remember my first kickboxing session vividly… I was unfit and had absolutely no co-ordination. It was a huge shock to the system using muscles I never knew existed and it really challenged my cardiovascular fitness, I could run but sparring… it’s a million times worse! After a few months of encouragement from the guys in the gym and sweat, tears and sheer bloody-mindedness from me, I had my green belt! Two years later I’m still hitting classes weekly and I can’t imagine life without MMA, gym and eating a healthy diet.

Not completely satisfied with only being a participant in the gym I wanted to take things further! Earlier in the year I passed my fitness instructor level two exams and now I hope to continue towards becoming a personal trainer level three.  It was difficult for me to go back into education, I’m self-employed and occasionally have to turn down work, plus, the college is some 56 miles away but I’m determined to pass the exam! I hope to eventually be a trainer with a twist, making exercise fun, friendly and rewarding, I want to make exercise everything it wasn’t to me back in my school days, no forced participation, no intimidation, just great results.

Georgia in training

Ben and Blueberry has really helped me achieve my goals; he tailors your diet to your needs and takes into consideration your exercise, your regime and your lifestyle. I get enough nutrients to exercise without feeling ill, I eat 6 times a day, 3 meals, 3 snacks and I have an additional snack on days when I go crazy exercising! The Blueberry diet doesn’t have ‘meal replacements’ nor does it have insipid food, its simply healthy eating at its best.

Fitness Regime

My local gym, The Fight Academy is like my second home. It’s a proper MMA gym and everyone is hard working, supportive and lovely. The guys I get my backside kicked off regularly are Sean and Liam, these two guys know how to set a work out and they’re also supportive encouraging trainers. The amount of times I’ve been ready to give up because I’m tired or in pain, I haven’t, because these guys just keep you going and keep you positive!

So, how does my training week look like?

Monday: MMA and ‘Death Camp’ circuits usually in the gym for 90mins-2hrs.

Tuesday: ‘Death Camp’ circuits, hard, intensive sweat dripping, butt busting followed by a core circuit, 45min-1hr session

Wednesday: 9am 45min advanced hard spinning class followed by MMA and Death Camp in the evening, this is the day when 3 hours is a typical work-out.

Thursday: Death Camp circuits in the evening, roughly 45min-1hr including core circuits to finish.

Friday: Depending on what my work/social life is saying, I hit Death Camp again for more cross fit and more core circuits, 45min-1hr.

Saturday: Again, depending on work/social I will go to Advanced Spinning class for 45min in the morning.

Sunday: REST!

Death Camp includes using your whole body for bodyweight work outs as well as weights. When I first started I couldn’t even do a press up and to do a circuit with 15 burpees and 15 knees to shoulders whilst hanging on suspended hoops even once seemed impossible, so 5 times repeated was out of the question… So I thought! Now I do these maybe a few times a week depending on the circuit. I’m not just physically stronger but mentally too, I know I can do it and I will!

 Of course occasionally I can’t manage the work-out above due to work commitments; I’m often on the road or staying in hotels. Sometimes I only make night time classes but not Wednesday Spin and other times I only get to the gym a couple of nights, but lately as work has been close to home I’m been able to manage  4-5 times a week pushing, achieving and setting new goals!

Here is a recipe for a rather healthy juice that packs a powerful health kick…. Crammed full of goodness this certainly raises your nutrient intake.

This is simple , easy to make and it makes you feel great almost immediately

You will need

• 1 standard juicer
• 2 raw beetroot bulbs
• 4 raw carrots
• 1 apple
• 1 Lemon
• 2 Oranges

Simply put all the ingredients into the juicer , blend , then drink

Macro nutrient information:

Carbohydrates: 64g

Protein : 7.2g

Fat: 2.8g

Total Calories : 300

REMEMBER – to avoid a red ‘beetroot’ moustache use a straw !

 BLUEBERRY NUTRITION -MUSCLE BUILDING/ PERFORMANCE ENHANCING FOODS.

When it comes to packing on muscle and improving athletic performance, we all know protein is where it’s at right? But are all protein sources made equal? Should you stick to one source? Should you mix it up?  And what about carbs and fats?!

Here is part a comprehensive list of some of the best foods around that can contribute to helping you achieve your goals.

CHICKEN

Versatile, inexpensive and packed with a host of health improving properties – Chicken should be a mainstay on your shopping list, whether you’re burning fat or looking to get stacked, get it on your plate.

High in protein and lean to boot, chicken is high in the amino acid Tryptophan which increases the serotonin levels in your brain, enhancing your mood and blasting stress. Homocysteine is another amino acid that can cause cardiovascular disease when levels get too high in the body. The consumption of chicken can supress and control Homocysteine levels

Chicken also contains the Vitamins:

A, B2, B3, B6, B12, K, as well as iron, Magnesium and Zinc

Pineapple Chicken Curry

·         2 chicken breasts diced or cut into strips

·         Corn flour

·         Flour

·         Curry powder

·         Green pepper

·         Red pepper

·         Tin of pineapples 500g

Place juice from tinned pineapple into a sauce pan; add 1 Tbsp. of corn flour and 1 tbsp. of curry powder. Heat until mixture thickens. Put to the side to be used later. Cut chicken into strips or dice and coat in flour. Place flour covered chicken into frying pan with 1 tbsp. of oil. Brown the chicken and add sliced red and green pepper. When chicken is cooked and peppers are browned add the thickened mixture from sauce pan to frying pan and the pineapples too. Stir all ingredients and mix thouroulgy. Serve

AVOCADO

If you do not already eat avocado on a regular basis then trust us you really should. A true nutritional powerhouse -these fruits, which are often mistaken for vegetables are able to boast over 20 nutrients that contribute to a better you.

Avocado also contains the vitamins:

B1, B2, B3, B5, B6, C, E, K and also (but not only) Omega 3, 6and 9 fatty acids, calcium, iodine and potassium

Although Avocados have a high calorific content it is a very nutrient dense content. The fats contained inside this popular fruit are the very healthy Omega 3 fatty acids which help to prevent wrinkles.  Rich in the amino acid tryptophan and accompanied with B vitamin complex (and folic acid) avocados help with the production of the bodies ‘feel good’ chemical serotonin.

Avocados are able to reduce blood pressure due to their potassium content; coupled with oleic acid and Omega 3 the effects are increased.

Avocado butter substitute

·         1 Avocado

·         Olive oil 1 tsp.

·         Sea salt -pinch

·         Pepper – pinch

·         Lemon juice  1tsp

Mash up the avocado in a bowl.  Add in the rest of the ingredients and mix. Spread onto fresh seeded wholemeal bread. Enjoy.

SALMON

The combination of a potent protein hit and healthy fats make salmon a regular on the Blueberry/Bodyfire menu.  The protein in salmon is easy to digest and absorb -thus making it ideal when packing on lean muscle.

Salmon aids in reducing LDL (bad) cholesterol due to its omega 3 content, as it does this it also elevates HDL (good) cholesterol. It also reduces blood pressure and prevents hardening of the arteries and which reduces the risk of a heart attack.

Salmon also contains the vitamins:

A, B1, B2, B5, B6, B12, D, E, K, as well as but not limited too – Zinc, selenium, and iron

The Omega 3 fatty acids in the forms of eciosapentanoic acid (EPA) and docosahexaenioc acid (DHA) have a wealth of benefits including the reduction of post exercise joint stiffness

This fish has a high antioxidant content including Vitamin A – which is integral to a healthy nervous system.

Salmon ginger parcels

·         Salmon fillets

·         Tin foil

·         Fresh ginger

·         Olive oil

·         Soy sauce

Place salmon fillet on sheet of tin foil. Wrap foil around the salmon, leaving top exposed. Grate ginger onto salmon pour on a little soy sauce and olive oil. Bake in oven for around 25 mins at around 180 – 200°C. Remove from foil. Serve

COCONUT WATER

Coconut water has gained in popularity in recent times. It is the water found inside of a coconut and contains natural sugars and important vitamins and minerals.

Dubbed by some as ‘mother nature’s sports drink’ due to its electrolyte content.  Making it a good choice to hydrate you after a bout of intense exercise.

Most unflavoured coconut water contains approx… 200mg potassium/100ml. and 20mg sodium. /100ml making it a very favourable combination when it comes to electrolyte content.

A study published in Medicine & Science in Sports & Exercise  shows that coconut water replenishes body fluids as well as a sports drink and better than water but the athletes preferred the taste of the sports drinks.

FIGHTERS DIET : PART ONE 

At Blueberry Nutrition we cater for a great deal of athletes whom we work with to help  achieve their goals – which range from gaining muscle, losing weight and of course optimising time spent training.

A proportion of these athletes are fighters whose disciples vary from BJJ, Wrestling, Boxing and MMA.

 Here we are focusing on the Professional MMA fighters diet which as you can imagine has to be in tip-top condition as fighters have a lot of factors to take into consideration so they can step out of the cage with that win under their belt.

 This a very general overview on a few key points when constructing a Nutrition plan for a world class fighter.

 We are currently tailoring the nutrition for Matt Hallam, Colin ‘Freakshow’ Fletcher and Judo Jimmy Wallhead all of whom are fighting on the next BAMMA 13 – 14^th Sept.  Wallhead will be fighting for the BAMMA Welterweight belt that night.

                                                                                                                                          Judo Jimmy Wallhead

The #1 objective of any fighter is ….. You’ve guessed it, to win the fight and any fighter worth his salt understands the importance of proper nutrition.

Nutrition plays a crucial role in a number of factors when training a world class fighter, these include;

Making weight –

This is such a major issue for any fighter as if you can’t make weight, quite simply – you can’t fight!

Making weight for a fight can weigh heavy on the shoulders of a fighter as in some cases many need to drop considerable weight which can range from a couple of Kg through to 15-20Kg.

Cutting weight is fraught with many problems as many fighters cut too much weight way too quickly.

In an ideal world it would be advantages to walk around at your fighting weight so you are used to your weight and comfortable in your own skin.

In reality we have seen fighters needing to lose 10Kg in 10 days due to being asked to fight in a different weight category. This is seriously not a good idea as dropping that amount of weight in a very short period of time would leave a ‘normal’ person feeling confused and dazed, so you can appreciate if you needed to be fighting fit this could pose a problem.

With this in mind, cutting weight over a longer period of time (say a Kg/week) would mean you would not be deficient of any nutrients and of course energised during training.

A fighter needs to cut calories the right way so as to be able to:

·         Retain or gain muscle                                                           

·         Feel  energised

·         Beat PB’s

·         Be in the right frame of mind to fight

·         Make weight

Following a structured Nutrition program is essential to ensure you are receiving the necessary nutrients and more importantly not lacking in nutrition either.

                                                                                                                                Colin ‘Freakshow’ Fletcher

Optimising time spent training –

A professional Fighter pays the bills by winning fights so a great deal of their time is spent training or thinking about training. If your diet is poor you can only expect your training to be poor. By providing the best possible nutrition you can maximise efforts spent during training.  When a fight camp starts it is important to know how much time there is to prepare for the event.

The first thing to work out with any nutrition plan is – how many calories your body needs to remain at the weight you currently are.

Once that has been elucidated the next step is to work out your macro-nutrient intake – Your Protein, Carbohydrate and Fat intake. It is crucial to work out your macro split in order to optimise your time in the gym

A good place to start is

·         50% Carbs

·         25% Protein

·         25% Fat

The bodies’ primary energy source is derived from carbs so it makes sense that the majority of the nutrients provided here are sourced from unrefined unprocessed Carbs. Protein as we all know is used for the growth and reparation of muscle and fat used to cushion joints and also involved in many processes of metabolism.

As a fighter is looking to cut weight it makes sense that over time the overall calorific intake needs to be amended accordingly to accommodate the loss all the while ensuring the athlete in question can train at their optimum level.

If a fighter wanted to retain more muscle mass while reducing calories over time we could typically see a Protein, Carb, Fat split like this

·         45% Carbs

·         30% Protein

·         25% Fat

As you can note Carb intake has been reduced slightly (5%) while protein intake has been increased (5%)

By getting the fighters calorific intake right each week and their Macro-nutrient correct the fighter in question will not only be able to make weight safely they will feel able to push themselves in training to their absolute limit.

If it is worked out a fighter needs 2800kcals to remain the weight they are it would be wise to start them on 2800 Kcals in the following:

·         50% Carbs. – 373g

·         25% Protein  – 175g

·         25% Fat – 78g

As time goes by we need to reduce Kcal intake to stimulate a healthy loss. A decrease of approx… 15% is a good place to start.

So all things being well the fighter’s diet plan on his 2^nd or 3^rd week (time dependant) would look like this

2800Kcals – 15% reduction = 2400kcals

If we reduced carbs and increased protein then the macro split for that week would look like this

·         45% Carbs – 290g

·         30% Protein – 180g

·         25% Fat – 67g

This is very generally speaking and each fighter is dealt with differently as what may work for one person may not work for another.

By tending to the needs of the fighters diet and making changes when necessary , come fight day the fighter can step on the scales in confidence.  By optimising a fighters diet they have one less thing to concern themselves with when stepping into the cage

We will be continuing our FIGHTERS DIET with FIGHTERS DIET PART 2 where we will give you an overview on dealing with injury with nutrition and the weeks before a fight – preparation