Exercise your Immune System!


Exercise helps strengthen the immune system.  This is imperative while you’re in isolation for a healthy physical and mental well-being.

How exercise helps the immune system:

  • Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.
  • Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before.
  • The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever.)
  • Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.

The first step in creating a workable exercise program is setting a concrete schedule.  This can happen by scheduling 3-5 workouts per week.  This can also mean writing down and committing your workout to paper.  Start on Sunday and schedule your weeks workouts,

For example:  Monday – Zoom Jiu-Jitsu, Tuesday Zoom Jiu-Jitsu, Wednesday Hike or Bike, Thursday Zoom Jiu-Jitsu, Friday Conditioning / Stretch, Saturday Hike or Bike, Sat / Sun Stretch

By committing it to paper you’re more apt to follow your schedule.  Versus flying by the seat of your pants with no real commitment.  After every workout you should take some quick notes.

For example:  Tuesday May 5th:  Went for a 4 mile hike followed by conditioning and light stretch.  Body feels good – need to spend more time stretching.

By taking notes you can document your training and have some personal follow through.    This strengthens your commitment and gives you a road map to follow.  Your time in quarantine should be a time os growth and development – not loss.

Go schedule your workouts – and we will see you in class!

P.S.  Remember we now offer Zoom workouts every day!  Classes combine technique with tons of great conditioning.  Don’t miss this stellar opportunity.


Stay connected…Time to TRAIN!


As we all navigate these unforeseen waters we learn to adapt and overcome.  Don’t look at these as “challenges” but rather opportunities for something better.  We have this great technology which allows us all to continue training and communicating.  It’s not perfect… but it works.  We have tons of great content on our YouTube channel and Zoom classes to help everyone stay connected.  In this time of isolation… connection is imperative.  We offer classes Tues. / Thurs. / Sat. for adults at 12:00 PM plus evening classes every night.  We’ve made zoom logins even easier by removing the passcode and allowing an easier sign in.

Tuesday / Thursday classes are currently being run by purple belt Blake.  (use his meeting ID 810-364-070

All evening (kids and adults) and Saturday classes are run by Professor Mike – simply use the Meeting ID: 912-531-7772

If you haven’t logged into a Zoom class – now’s the time!  You’ll get a great workout modified for one person with little space.  You don’t even need mats!

Also be sure to checkout our YouTube channels for more great content, class workouts and curriculum!

Blue Belt Curriculum   Home Workout Drills  BJJ For Kids   BJJAfter40

Stay connected with us via social media on Facebook and Instagram @FloLifeBJJ and @BJJAfter40  Share your home training pics and experiences…  Remember, we are there for YOU!

We are at your service!


We have more resources and ways to connect than ever!  Be sure you’re using our YouTube Virtual classroom which is packed with videos.  (Connect below). We are also running a full time Zoom classroom schedule.  Classes are offered 5 days per week, including days!  It’s more important than ever to make sure you’re training consistently.  Training on zoom with us is a great way to connect with our Flo Life community.  You’ll have fun training… you’ll burn calories… improve conditioning… flexibility and more.  If you’re a little shy you can set your camera private and still participate.  We post zoom login codes on Sunday (first half of the week) and Wednesday (second half of the week).  Join us for our next sessions, you’ll be happy you did!

YouTube Members playlist:

Zoom Classroom Schedule:

  • Monday 5:30 PM Kids, 6:30 PM Adults
  • Tuesday 12:00 PM Adults, 5:30 PM Kids, 6:30 PM Adults
  • Wednesday 5:30 PM Kids, 6:30 PM Adults
  • Thursday 12:00 PM Adults, 5:30 PM Kids, 6:30 PM Adults
  • Saturday 11:00 AM Kids, 12:00 PM Adults

Monday 4/20 – 4/23 Codes / Links:

Monday: 5:30 PM Kids

Meeting ID: 719 3238 2973 Password: 062556

Monday: 6:30 PM Adults

Meeting ID: 799 4706 7257. Password: 039848

Tuesday:  12:00 PM Adults Meeting ID Code 810 364 070

Tuesday:  5:30 PM Kids

Meeting ID: 758 7264 9037 Password: 056521

Tuesday:  6:30 PM Adults

Meeting ID: 783 9071 3055 Password: 099015

Wednesday: 5:30 PM Kids

Meeting ID: 760 3988 3071 Password: 044940

Wednesday: 6:30 PM Adults

Meeting ID: 741 0219 3649 Password: 034378




Grappling Dummy Full home workout!


No partner, no problem!  Follow the easy steps we’ve provided in our DIY home grappling buddy videos.  This is a great alternative and offers you an easy to assemble (or disassemble), lightweight grappling dummy.

Your grappling dummy can be used to practice techniques, drill positions or striking.

You are only limited by your imagination.  Follow our workout below for kids or adults.

Share you pictures and videos with us on Facebook & Instagram @FloLifeBJJ


In case you missed our ‘How to’ video on construction – see videos below for different options.

Kids Version below (a great kids home project)


In the video below we show how to create a more versatile dummy for Gi and No-Gi.  A gi top can easily be added.

KIDS: Grappling Buddy + Workout

Hello FLO Life Families! Do you know how much we care about you all? THE MOST! Each and everyone of you are in our thoughts and hearts. Please remember we’re here for you however possible so don’t hesitate to reach out and also share pictures and videos with us online @FLOLifeBJJ through Facebook and Instagram.

Is your child in need of a training partner to practice? We’ve got you covered! Check out this super simple way to create a grappling buddy using items you already have.


You’ll need:

  • A gi top
  • belt
  • 1-2 pillows (for the body)
  • 2 towels (one for each arm)
  • Gi Pants and 1 extra towel (this is if you need extra to make the shoulders)



  1. Gather all necessary items
  2. Lay gi top out, lapel facing up
  3. Roll up 2 towels to desired width and ‘string’ through each sleeve *use extra towel and gi pants if you need more material for shoulders
  4. Place 1-2 pillows in the body section of the gi top
  5. Tie the belt around the waist

That’s it – Boom! Instant Partner to play Jiu-Jitsu with 🙂

Check out the video below to see how your child can easily put together their very own friend to grapple with –



Once they have their buddy made (it only takes a few minutes!) have them follow along with these cool at home exercises.




Does your child have their own routine? Did they make up their very own set of moves? Video them and show us on Facebook and Instagram @FLOLifeBJJ!


*Remember to have your child fill out their home workout tracker for treasure chest prizes and a stripe!


Comment below and on YouTube with your family favorites to keep everyone moving and smiling!