Run. Quickest and most efficient workout you can do with 30mins because it's just shoes on - go!
Eat when you get back. Oatmeal and fruit is awesome, but add some protein too....couple eggs combined with the milk in the cereal should do it. Or put a couple of scoops on protein powder in your oatmeal.
Demian Maia may be the Fred Astaire of jiu-jitsu, but it’s too bad Silva is the Gene Kelly of kicking everyone’s ass.