*NEW* Full Length Home workout for Adults & Home Tracker!

home workout pic.png

Our adult home workout tracker is now available.  Simply print this sheet and document all of your home training sessions.  I look for students to average two, one hour classes per week (plus grappling) to consistently progress with stripes and belts.  (8 classes in one month) Whatever time you track can be applied towards those goals.  In addition, it’s imperative that you stay consistent with training right now.  Exercise will strengthen your immune system and bring mental and physical balance.

Plus… who wants to lose all the hard work you’ve put into Jiu-Jitsu!  

Adult Workout Tracker FLO Life BJJ (printable version)

Be sure to join me in this challenging workout!  It’s a 17 minute session of warm ups, conditioning, core work, stretching & more!  Let us know how you’re doing and what support tools you need for home training… -oss

Follow us on Facebook & Instagram @FloLifeBJJ and @BJJAfter40


KIDS: At Home Training Tracker


Attention Parents:

We are soo excited to see everyone! Until that time let’s make sure that our kids are still getting their daily dose of Martial Arts training. We’re making it a breeze for you to simply go online and find a ton of videos just for kids to help them practice their Jiu-Jitsu at home by themselves, with you or a sibling. Fresh content is put out daily so please check in regularly.

Want a personal check in from us? Text us your number and we’ll send your child an encouraging message just for them! (720) 665-4035

Remember to share your journey with us on Facebook and Instagram @FLOLifeBJJ and comment on YouTube with your family favorites!



Watch the video below explaining how to use the at home tracking sheet!




Print your very own sheet by clicking the link below:

Kids Home Attendance Workout Chart FLO Life BJJ


FLO Life Students Virtual Academy is OPEN :)

Hello FLO Life Family 🙂

We are excited to share our virtual academy with all of you. We’ve been working non stop to create content for you.

There is specific videos for home training – kids, adults, all levels, there is truly something for everyone. Including solo drills and school curriculum!

Be sure to subscribe and allow for notifications to receive the latest content the moment it is released since we’ll be adding new videos daily!

If there is anything we may do to provide you with additional resource or support please let us know!

We appreciate your support, understanding and patience with us during this time.

Blessings to you and your family and we look forward to introducing everyone to the two new members of the FLO Life crew very soon!

Kids Home Attendance Workout Chart FLO Life BJJ

BJJ for Kids online classroom 

Blue Belt Curriculum (all levels are encouraged to take part!) 

BJJ After 40 online academy

Home Workout and Drills Virtual Classroom 

BJJ, Jiu-Jitsu, Martial Arts, Uncategorized

BJJ Parents: How to coach your child in Jiu-Jitsu Class


Cartoon for BJJ parents about coaching


It’s very exciting when our children begin their martial arts journey.  This is especially true of Jiu-Jitsu.  When our little ones don their gi (uniform) and walk on the mat and face all these new challenges we can sense our own blood swirl with excitement and we almost feel our own limbs wanting to move for them.  How could we not be excited? Our precious little one is now training to be a warrior!


parent getting kids attention in BJJ Class


If you have ever put on a gi yourself and walked into a Jiu-Jitsu class you know the mix of excitement, nervousness and fear that comes with starting BJJ.  It’s not an easy path for anyone…. especially a young child.  But the value of learning to effectively defend yourself (physically and mentally), becoming self-reliant, an expert problem solver, developing true inner confidence and peace is worth it!  Our world is getting more challenging, complicated and violent than ever  before.  As adults we want to give our children the ability to happily and successfully navigate this new frontier.  So when you begin to look at Jiu-Jitsu as a practice for your child you want to think about it as a long term commitment not a short term hobby.  Now this doesn’t mean that Jiu-Jitsu has to be seven days per week.  That’s not a sustainable practice for anyone. For most kids 2-4 consistent days per is perfect.  (never more than 6 days per week)  Remember, it’s about a sustainable practice that outlives the present moment.  We want them training when they’re six… but we REALLY want them to be still training when they’re 16 and they really need it.



Negative effects of parent coaching during BJJ class


Negative Effects on Coaching during class:

Children often refer to what their parent says which can be different from what the instructor might recommend. It causes confusion with soo many voices. Although we may think we’re doing the best thing by coaching over the coach during class it actually has the complete opposite effect. When you coach your child it:

Censures their problem solving skills

Denounces their decision making abilities 

Reduces their limitless creativity 

Increases completely unnecessary pressure 

Your child will not learn from their own mistakes

Decreases their natural coping skills

Increases stress and anxiety 

Prevents your child from mastering life skills 

Minimizes their autonomy 



Parents coaching during BJJ



How to coach your child

The best coaching is a smile, hug or a thumbs up!  If a parent yells instructions to a child from across the room it creates a very distressing environment for both children.  When we grapple in Jiu-Jitsu our body will very easily go into a “fight or flight” response.  This is true of adults, but especially children.  Our brain doesn’t fully develop until 25 years old. For a child hearing their parent yelling instructions or worse the other child whose being coached against, it can create serious stress and raise cortisol levels which is not healthy or safe.  In Jiu-Jitsu the most important lessons needs to learned through personal experience.  When you grapple it’s a constant game of problem solving and decision making.  It’s especially powerful because you are alone and have to face each lesson.  This develops an amazing sense of confidence and self-reliance.  No one can do it for you… how powerful is that!

If we try to do all of the problem solving for them…. they never learn the lesson, and worse it stunts their decision making ability.  As a parent it’s hard to not want to yell instructions… after all they are our babies and we want the best for them!  But truly the best for them is to allow them to spread their wings and fully experience it for themselves.



Parent giving Silent Support During Kids BJJ Class


In addition to Jiu-Jitsu my own children also take dance lessons.  I’ve never danced before in my life (at least not very well lol).  We generally watch the first 10 minutes then we leave and come back for the last 10 minutes.  We don’t hover or coach… we allow dance to be their experience.  By the way why would I coach… I know nothing about dance. I trust in the coaches and allow them to be the experts. When we leave we ask our children, how was dance?  Is there anything you want to share?  We don’t offer dance tips and tell them what they should have been doing right or wrong.  Again, we are not the experts so we allow them to fully enjoy the experience with no additional stress from us.  (Two hours of dance is already hard enough)  If your child has something that happened in class that they want to share… then they will share it.  Encourage don’t criticize.  Jiu-Jitsu is tough enough on its own.  Keep your words positive and allow this to be a fun, life affirming experience that they can grow from.


BJJ Parents cheering together


Tips for parents:

Focus on the benefits.

We’re not trying to make them the best at exercising. It’s okay if their push ups aren’t spectacular. 

Interact and find support with other parents.

Don’t criticize your child.

Don’t show signs of stress.

Let them have fun.

Don’t yell advice to your child in class.

A smile or thumbs up goes a long way.  When you look happy and calm they will play off your emotional state.

When they come over for a drink of water give them a quick hug or high five and some encouraging words. “You’re so brave!”  “I’m so proud of you!” “You inspire me!” “You can do this. . . great job!”

They’re not perfect.  They are little undeveloped brains trying to figure this all out. A good rule of thumb is that kids have about 5 minutes of focus for every year that they have lived.  So a typical 5 year old is good for about 20-25 minutes.  Expect that they’ll need a drink and a quick hug about every 20 minutes.  For the younger kids expect that they’ll fidget, lose focus, need hugs, pick their nose and do a host of things that you won’t always like.  Remind yourself… it’s all normal!

It’s always about creating a sustainable practice.  Remember, we want them to still be doing this when they’re a young adult and they’ll really use these tools.  No pressure, keep it fun and they’ll be doing it forever! 


BJJ Parent give a double thumbs up during class


Be sure to find us online! We have an incredible online community through youtube, instagram and facebook.  @FLOLifeBJJ

Support the BJJ Lifestyle by downloading your own copy of at home training material through our Vimeo on Demand site!  https://vimeo.com/flowjitsu

Join in on the conversation! Leave us a comment with your experience. Share any advice you might have or lessons you’ve learned along the way.



Why is Jiu-Jitsu best? Top reasons to train BJJ above other Martial Arts

Although training in any style of Martial Arts may be beneficial Jiu-Jitsu is by far the best. This advice is of course coming from a lifelong Martial Artist that has experienced multiple types of training throughout the years. So what led to this ultimate declaration and why does it matter? Finding Truth in any facet of life is emancipating and transformative and something to gift back so that hopefully someone else will get to gain from the many lessons it took to receive this knowledge. 




1.) Self Defense . . . without having to punch or kick 

It’s not that Jiu-Jitsu doesn’t incorporate and utilize striking, it just does it in the most efficient, logical way possible. By using open palm strikes we greatly minimize the risk of damage to our fragile hand bones. And more importantly Jiu-Jitsu doesn’t rely on strikes alone. They are in addition to, used sparingly and to get to an end point – the submission via a joint lock or choke. There are varying degrees to which you can choose to defend yourself. Unlike a punch or kick that must be administered at full force to possibly be effective, using Jiu-Jitsu you are able to control your level of force. It is much more humane to have someone pass out for 10 seconds from a choke than to have beaten someones’ face in. Jiu-Jitsu is not life threatening like resorting to shooting someone and then having to try to emotionally deal with that for the rest of your life. Jiu-Jitsu translates to ‘The Gentle Art’ meaning it’s not based on power and strength. Rather, timing, leverage and technique which means that it is truly designed for a smaller, weaker individual who is being attacked. It also addresses how to handle a situation from yes standing, but also on the ground! 



BJJ Ranking system


2.) The BJJ ranking system

Jiu-Jitsu has a unique, logical ranking system compared to some styles of Martial Arts. All youth 16 years and below are kept in Children’s belts. This matters since we’re dealing with joint locks and chokes that require emotionally maturity. There is something to be said about not receiving instant gratification by paying off a business to become a 10 year old black belt. We’re teaching our kids and ourselves that hard work is okay and ultimately that we’re worth all the time and energy we put into this.  Each belt has four stripes before the next rank is given. There is no such thing as attitude or attendance stickers on belts for kids unless constructed by a certain franchise but not recognized by the IBJJF (International Brazilian jiu-jitsu Federation) or around the world by other academies. Comparing an eight year old black black belt or 12 year old second degree ‘Master’ to an adult Jiu-Jitsu black belt is really no comparison at all. There is no rank for No Gi (training without the uniform). There is no ranking system for MMA (Mixed Martial Arts). Notice how there are only four main belts in the Adult ranks. If you are training at a school that gives out other adult colored belts, belts with stripes down the middle, or anything else it is completely made up. There is no such thing as a pink belt, it is a marketing scheme. Any female is just as capable of receiving real, true rank in Brazilian jiu-jitsu. An adult yellow belt instead of one stripe on your white belt (orange belt instead of 2 stripes, etc.) is based solely on attendance, often not authentic progression and for monetary and retention purposes. 


3.) The Jiu-Jitsu workout 

There is nothing that compares to the exercise you receive grappling in Jiu-Jitsu. It is cardio and strength training while under intense pressure. With over 1,000 calories burnt each class it definitely beats the gym or other workouts. It’s unique since it works all areas of the body, it’s not isolated to toning one part of the body. Your goal is not to be the best at exercising. It goes soo much deeper than squats and dead lifts. You get a flexible spine and a crazy strong core.  You could be a star student or the CEO getting millions of dollars and none of that will matter if your life is cut short or filled with obesity and health problems due to inactivity. Working the mind means engaging the body and Jiu-Jitsu combines the two flawlessly. 



OSS Living the Jiu-Jitsu Lifestyle


4.) Living the Lifestyle 

One of the best benefits of training is taking it off the mats. The real reason for the couple of hours a week of work in the school is to enhance your daily life. Waking up to meditation, gratitude and a healthy mindset propels you into a guaranteed good day, no matter what comes along. Jiu-Jitsu teaches you how to incorporate what you learn during class to the lessons we face everyday. You gain confidence, calmness and clarity that serves you in all areas of life. 


6.) The Mental Benefits (especially for ADD, ADHD, Alzheimer’s) 

Exercise is vital at every age. It’s something that is imperative to have throughout life and not be sporadic, stopped over and over and started again and again. When you workout your body you’re simultaneously building up brain power. You become sharper and smarter while maintaining a positive outlook. It allows you to go deepen than physical gains and a built body with purposeless muscle. 



Creative Brain


5.) Limitless creativity

Not like other ‘dead’ Martial Arts Jiu-Jitsu is evergreen, always growing. Your black belt is truly only the beginning as you continually explore, evolve, and experiment your style. There is nothing holding you back, confining your personality, forcing rigid movements that must be mimicked verbatim. You’ll never be bored by robotic, mundane forms where the only real excitement is in how loud you can yell or grunt during each move. Each roll is different, every time with everyone. How fun is that?!


Happiness through Jiu-Jitsu


7.) The Emotional Benefits 

It’s empowering to know that you’re a master problem solver. Jiu-Jitsu gifts you with a special kind of resilience. With every grappling match you start to understand and overcome any inner voice that may have stopped you before. Everyone has challenges in life that can cause major anxiety and pent up energy if we don’t have a healthy outlet to release it. Stress perceived as life threatening is just that, lethal! Feel depressed? Instead of taking pills you can take a Jiu-Jitsu class which is a magic cure all in and of itself! Having trouble sleeping at night? Not with BJJ! It’s an amazing way to unwind and leave the rest of the world behind putting your body in a ‘rest and digest’ mode. 


8.) The Relationships….especially the one with yourself 

As great as it can be to have lots of cool people to hang out with there is nothing like being your own best friend. Jiu-Jitsu teaches you how to take good care of yourself on all levels. Finding true happiness and inner peace is priceless. You can fill your life with busy and never get to the root of what drives you. BJJ brings out that passion to create  whole health wealth.