How Lessons from Ray Dalio’s “The Changing World Order” Apply to Jiu-Jitsu Training and Life

In Brazilian Jiu-Jitsu, as in life, change is constant and inevitable. Every day on the mats teaches us about persistence, adaptability, and the value of patience. However, we can gain even more from examining our training through a broader lens. Ray Dalio’s “The Changing World Order” delves into historical cycles of rise and fall, showing us how countries and economies undergo cycles of growth and decline. These patterns offer a unique perspective on handling life’s challenges and changes. Here’s how some of Dalio’s core insights can apply to your jiu-jitsu journey and help you succeed on and off the mats.

1. Recognize Cycles in Training and Performance

One of Dalio’s key ideas is that history and economies follow predictable cycles—rise, plateau, and decline. In jiu-jitsu, you’ll experience similar rhythms. Rapid improvements may give way to periods of stagnation, while setbacks or injuries may feel like steps backward. Understanding that this cycle is natural can make it easier to stay motivated, even during tough times.

Application on the Mats: When you hit a plateau, see it as a normal part of the journey. Plateaus often signal that a breakthrough is around the corner. Keep your focus on consistency, drill your fundamentals, and trust in the process. Remember that growth often returns to those who persist through these cycles.

2. Avoid Overextension and Burnout

Dalio discusses the dangers of excessive debt and how it can lead to collapse. In jiu-jitsu, a similar risk lies in overtraining. While pushing yourself is essential, pushing too hard without adequate recovery can lead to injury or burnout. Learning to balance intense training with rest is essential to stay healthy and progressing in the long run.

Application on the Mats: Listen to your body and prioritize rest days. Consider incorporating yoga, stretching, and active recovery to keep your body in shape and prevent overuse injuries. A balanced approach can prevent setbacks and help you reach your long-term goals.

3. Adapt to Shifts in the Jiu-Jitsu Landscape

As global dynamics shift over time, so do trends in jiu-jitsu techniques. The sport has evolved rapidly, with new approaches constantly changing the “meta.” To stay competitive, practitioners must stay open to change and adapt their game accordingly.

Application on the Mats: While staying grounded in the fundamentals, embrace new techniques to enhance your game. Balance your training by exploring modern tactics, such as leg locks or new guard variations, while keeping your fundamentals sharp. This adaptability will prepare you to face various challenges in training or competition.

4. Prepare for Conflict and Competition

Dalio’s insights about shifting power dynamics leading to conflicts can be applied to jiu-jitsu, where competition and sparring present unique challenges. Facing different training partners helps you prepare for the unpredictability of competition and builds resilience.

Application on the Mats: Regularly test your skills with diverse training partners. Practicing against people with different skill sets, sizes, and strategies prepares you for various scenarios in competition, allowing you to adapt quickly to different opponents.

5. Embrace Flexibility and Adaptability

Dalio underscores the importance of flexibility in the face of change. This lesson resonates strongly with jiu-jitsu, where adaptability is crucial, whether adjusting to an opponent’s style, adapting to a training injury, or learning new techniques.

Application on the Mats: If an injury limits certain movements, focus on developing other areas of your game. For instance, a shoulder injury might restrict some techniques but could be an opportunity to develop your leg attacks or defensive skills. This adaptability ensures that you’re always growing, regardless of temporary setbacks.

6. Prepare for Major Shifts in the Sport

Dalio warns of significant shifts in economies and societies, and jiu-jitsu, we’re also seeing major shifts—from new training methodologies to the professionalization of the sport. Staying informed and adaptable can help you make the most of these changes.

Application on the Mats: Keep an open mind and be curious about the broader jiu-jitsu landscape. Attend seminars, learn from new sources, and try evolving training philosophies, like ecological dynamics. These shifts can offer valuable insights and keep you at the forefront of the sport.

7. Think Long-Term for BJJ Mastery

In “The Changing World Order”, Dalio emphasizes the importance of long-term thinking. In jiu-jitsu, adopting this perspective can help you stay motivated, even through the ups and downs.

Application on the Mats: Set long-term goals, like earning a new belt, competing at a higher level, or mastering specific techniques. Break down these big goals into smaller, actionable steps to make consistent progress. This approach makes the journey rewarding and keeps you focused on sustainable growth.

Conclusion: Embrace Change and Thrive on the Mats

Ray Dalio’s “The Changing World Order” teaches us that change is inevitable, and those who adapt are the ones who thrive. In Brazilian Jiu-Jitsu, embracing change—whether in personal progress or the sport’s evolution—can keep you motivated, resilient, and ready to tackle any challenge. By understanding and applying these lessons, you’ll be better equipped to navigate the highs and lows of training and ultimately become a stronger, more adaptable practitioner on and off the mats.

At The MATS Jiu-Jitsu Academy, we support you through every phase of your journey, helping you adapt and thrive no matter where you are in the cycle. Embrace change, stay dedicated, and watch yourself grow on the mats and in life.

Recursive Growth and Endless Possibilities: Exploring BJJThrough Gödel, Escher, Bach at The MATS Academy

At The MATS Jiu-Jitsu Academy, we believe that learning Jiu-Jitsu isn’t just about mastering a set of techniques—it’s about developing a dynamic, adaptable skill set that evolves with every roll, every opponent, and every new challenge on the mat. Inspired by the themes in Hofstadter’s “Gödel, Escher, Bach: An Eternal Golden Braid” (GEB) and grounded in an ecological dynamic approach, our training focuses on building resilience, creativity, and a deep understanding of movement through experience and exploration. By embracing principles like adaptability, pattern recognition, and continuous learning, we help our students become more intuitive and creative in their practice, seeing Jiu-Jitsu not as a rigid system but as a living, evolving art. Let’s dive into how these concepts come to life on the mats and make Jiu-Jitsu at The MATS an endless journey of growth and discovery.

1. Adaptability Through Recursion and Self-Reference

GEB highlights recursion, where a process refers back to itself, creating a layered, evolving system. In an ecological dynamics approach to Jiu-Jitsu, this self-referential quality emerges in how students adapt to new situations by revisiting familiar techniques and principles, each time with slight variations due to opponent feedback and environmental constraints.

• Adaptive Loops in Technique: For example, a fundamental sweep might work effectively on certain partners but face resistance with others due to differences in weight, strength, or experience level. Rather than abandoning the technique, a student at The MATS learns to adjust small elements—like angle, timing, or grip. This adaptability is a form of recursive learning, where each application refines the practitioner’s understanding and skill in real-time.

• Perception-Action Coupling: Perception and action are inseparably linked in Jiu-Jitsu, as in GEB. The ability to observe an opponent’s weight distribution since their momentum and adjust one’s own movements in response exemplifies this "loop." Every motion is a reaction and a stimulus for the next, reinforcing the concept that perception and action must evolve together.

2. Complexity from Simple Interactions with the Environment

Just as GEB illustrates how intricate structures arise from simple interactions, Jiu-Jitsu’s complexity is born from basic principles interacting with dynamic environments. Central to ecological dynamics, this process teaches that skill in Jiu-Jitsu doesn’t come from isolated techniques but from engaging with the environment’s constraints.

• Learning Through Constraints: At The MATS, techniques are introduced in drills that mimic real situations, such as dealing with an opponent of varying strength or avoiding a tight grip. Rather than focusing on a set of steps, students learn to modify their actions based on situational constraints, understanding that every position is context-dependent. This is key to ecological dynamics, where adaptability within a complex environment supersedes rigid adherence to form.

• Expanding Movement Repertoire: Through repetition across varied scenarios, practitioners internalize specific techniques and a fluid, adaptable movement vocabulary. This approach mirrors Escher’s art’s infinite structures and patterns—each move adds a layer of complexity that enhances overall understanding and capability.

3. Pattern Recognition and Decision-Making in Real-Time

GEB places great emphasis on patterns, from Bach’s fugues to Escher’s tessellations. In Jiu-Jitsu, pattern recognition is essential for decision-making in live scenarios, where split-second recognition of an opponent’s movement or weight shift can be the difference between a successful sweep and a missed opportunity.

• Live Drills and Sensory Awareness: At The MATS, live drills and rolling sessions focus on cultivating an awareness of movement patterns and decision-making under pressure. By repeatedly observing and responding to an opponent’s grip, stance, or timing, practitioners build an intuitive understanding of common patterns, anticipating the next move before it happens. This process isn’t about memorizing sequences but about “reading” a live situation and using perception to inform action.

• Intuition as a Product of Experience: This repeated exposure forms a deep mental map of possible scenarios over time. Just as Bach’s fugues create layers of intertwined themes, Jiu-Jitsu practitioners develop a layered understanding of positions, learning to easily navigate each. This type of learning results in quicker, more informed decisions, much like recognizing the underlying patterns in a musical composition or a complex artwork.

4. Self-Referential Learning Loops in Training

Self-reference in GEB suggests a system capable of analyzing its patterns. This relates to the ecological approach at The MATS, where students are constantly engaged in reflective learning loops. This self-referential process is central to the journey of mastery in Jiu-Jitsu.

• Constant Feedback and Adaptation: Practitioners are encouraged to approach each session as an opportunity to experiment, reflect, and adjust. After each roll or drilling session, students consider what worked, what didn’t, and how they might approach similar situations differently next time. This process of reflection and reapplication forms a loop, where each session builds on the insights of the last.

• Building Resilience Through Self-Assessment: By viewing each roll as part of a self-referential loop, practitioners develop resilience that goes beyond technical knowledge. They gain a mindset for continuous growth, much like how formal systems in GEB evolve by examining their own boundaries. This allows practitioners at The MATS to refine their skills and strategies in a way that is unique to their individual experiences.

5. Open-Ended Exploration in a Learning Environment

Gödel’s Incompleteness Theorem reveals that no system can be entirely complete, highlighting the idea of open-ended growth. The ecological dynamics approach at The MATS embraces this concept by creating a training environment with no "final" answer or technique but an ongoing exploration process.

• Exploration Over Rote Learning: Rather than approaching Jiu-Jitsu as a set of fixed moves to be mastered, The MATS encourages students to explore and develop their unique responses to challenges. For instance, learning a guard pass becomes an experiment in finding the right leverage, timing, and pressure for each unique scenario. This approach aligns with ecological dynamics, which values adaptability over rote memorization, helping students discover personalized paths to mastery.

• Innovation in Skill Development: Students are encouraged to innovate and evolve beyond their initial training by fostering an open-ended approach. Just as in GEB, where the structure allows for unexpected insights, the open-ended nature of Jiu-Jitsu at The MATS leads to dynamic and evolving skill development.

6. Creative Problem-Solving Through Real-Time Adaptation

Creativity, as explored in GEB, is born from the interaction of complex systems. At The MATS, creativity is an integral part of problem-solving in Jiu-Jitsu. Each roll allows practitioners to engage in real-time, adaptive problem-solving where techniques aren’t simply applied but are adjusted and shaped in response to unique constraints.

• Creativity as a System Response: In an ecological dynamics framework, creativity emerges as practitioners learn to read and respond to constraints rather than rely on memorized solutions. For example, when an opponent blocks a sweep, a student learns to transition seamlessly into another move. This adaptive creativity builds resilience and flexibility in thinking, making the training environment a space for discovery and innovation.

• Building a Toolbox for Adaptation: Rather than focusing solely on “right” or “wrong” moves, The MATS emphasizes developing a diverse toolbox of skills and strategies. This enables practitioners to creatively combine techniques on the fly, like a musician improvising based on a theme. The ability to switch tactics fluidly reflects the recursive, layered thinking in GEB, helping practitioners become more resourceful and adaptable.

Integrating ecological dynamics and motor learning principles with themes from Gödel, Escher, Bach, and Jiu-Jitsu at The MATS Academy becomes a journey of continuous learning, adaptation, and creative exploration. This approach shapes practitioners who are technically proficient, resilient, innovative, and ever-evolving in their skills.

Building a Winning Culture at The MATS Jiu-Jitsu Academy with Insights from “The Culture Code”

At The MATS Jiu-Jitsu Academy, building a solid and supportive community is as vital as teaching techniques and cultivating skills. Drawing from Daniel Coyle’s “The Culture Code: The Secrets of Highly Successful Groups,” we can apply key principles to create an academy culture that is effective and deeply fulfilling for everyone involved. Let’s explore how the core concepts of “The Culture Code”—building safety, sharing vulnerability, and establishing purpose—come to life at The MATS.

1. Building Safety: Fostering a Welcoming Environment

For The MATS, creating a safe and inclusive environment is essential. Brazilian Jiu-Jitsu requires students to push themselves, and they need to feel supported every step of the way. Coyle emphasizes that individuals thrive in environments where they feel safe, supported, and valued. At The MATS, we strive to make this the foundation of our community.

How We Build Safety:

• Inclusive Environment: At The MATS, every student, regardless of experience, is valued and welcomed. Coaches and students reinforce a supportive culture where everyone’s efforts and progress are celebrated.

• Open Communication: We ensure all students understand the academy’s goals, class structure, and expectations. With an open-door policy for feedback, students know they can speak with instructors about their needs or challenges.

• Encouraging Cooperation Over Competition: Sparring and competition are part of BJJ, but we focus on mutual growth. Training partners help each other improve, fostering camaraderie and safety.

• Leading by Example: The MATS coaches are not only instructors but mentors. Coaches create a genuine, welcoming atmosphere by actively engaging with each student and taking an interest in their unique journeys.

With safety as a cornerstone, students at The MATS can focus on developing their skills and connecting with their peers without hesitation, allowing for more meaningful and rapid growth.

2. Sharing Vulnerability: Building Trust Through Authenticity

Coyle’s insights reveal that trust is built when individuals openly acknowledge challenges and uncertainties. At The MATS, both instructors and students are encouraged to embrace vulnerability as a pathway to stronger connections and trust.

How We Encourage Vulnerability:

• Modeling Humility and Growth: Coaches at The MATS openly share their own learning experiences and challenges. By admitting that even they are on a continuous journey, they create an environment where students feel comfortable doing the same.

• Creating Opportunities for Open Dialogue: We encourage students to express any struggles they face, whether related to technique, mindset, or motivation. This culture of openness promotes honesty and trust within the academy.

• Building Bonds Through Teamwork: Partner drills and exercises require students to rely on each other, strengthening bonds and mutual support.

• Celebrating Progress Over Perfection: Students learn that BJJ is a journey, not a race, and everyone’s path includes moments of struggle and growth. By focusing on improvement rather than perfection, we create a culture where vulnerability is respected and embraced.

When vulnerability is celebrated, everyone at The MATS builds stronger bonds, resulting in a community rooted in trust and mutual respect.

3. Establishing Purpose: Aligning with a Shared Mission

At The MATS, we view Brazilian Jiu-Jitsu as more than just a martial art—it’s a journey of self-discovery, resilience, and growth. Coyle notes that highly successful groups are united by a strong sense of purpose, and at The MATS, we make this purpose a central part of our culture.

How We Establish Purpose:

• Defining Our Core Values: The MATS fosters resilience, discipline, respect, and self-growth through BJJ. These values guide every interaction and decision we make as an academy.

• Setting Clear, Aligned Goals: Students at The MATS are encouraged to set personal goals while staying connected to the academy’s larger mission. From achieving their next belt to improving a specific technique, each student’s progress is celebrated as a part of the greater journey.

• Celebrating Milestones: We recognize and celebrate milestones big and small, from belt promotions to personal breakthroughs. Each achievement reinforces the purpose we share as a community.

• Incorporating Life Lessons Beyond the Mats: The MATS emphasizes that the lessons learned in BJJ—resilience, patience, humility—extend into life. This connection reinforces our purpose and shows students that BJJ is a practice that enriches life beyond the academy.

With a clear and shared purpose, students feel a deeper connection to The MATS community, knowing they are part of something larger than themselves.

Conclusion: Cultivating Success at The MATS Jiu-Jitsu Academy

Applying the principles from “The Culture Code” at The MATS Jiu-Jitsu Academy has allowed us to create a culture where students feel safe, supported, and inspired. By building safety, encouraging vulnerability, and reinforcing our shared purpose, we’ve created a community that is not only about mastering techniques but also about personal growth and genuine connection.

For anyone stepping onto the mats, we’re here to help you grow, support you through challenges, and celebrate every victory—together as a team. The MATS Jiu-Jitsu Academy isn’t just a place to train; it’s a community that thrives on culture, values, and purpose.

Building Champions: How The MATS Academy Nurtures Unique Journeys in Youth Jiu-Jitsu

As a jiu-jitsu coach at The MATS Academy, David Epstein's “The Sports Gene” offers valuable insights that guide how we approach training with our young athletes. Epstein’s work emphasizes the unique balance of genetics, environment, and training that shapes an athlete’s journey—lessons that are especially relevant for creating a healthy, growth-oriented environment for youth development in jiu-jitsu. Here’s how we apply these themes to our coaching philosophy at The MATS:

1. Recognizing Individual Development in Jiu-Jitsu

One of Epstein’s core messages is that athletes develop at different rates, influenced by genetic factors and physical traits. In jiu-jitsu, we see this daily: some kids have natural flexibility or balance, while others need more time to grow into their potential.

Our Approach:
At The MATS, we focus on each athlete’s journey, understanding their growth will be unique. We avoid labeling anyone “talented” or “slow to learn.” Instead, we work to create a supportive environment that encourages patience and celebrates progress at all levels. Our training encourages kids to explore multiple aspects of jiu-jitsu, allowing them to discover what suits them best and develop at their own pace.

2. Structured, Purposeful Practice

While Epstein critiques that practice alone leads to mastery, he recognizes its importance when structured with intention. In jiu-jitsu, developing techniques is a complex and layered process, requiring challenging and engaging practice.

Our Approach:
At The MATS, we emphasize quality over quantity in training. Each practice session focuses on specific skills and concepts rather than rote repetition. We create scenarios, drills, and games that make learning fun and meaningful, encouraging our students to think creatively and apply techniques in new ways. This approach builds skill and fosters a love for the art.

3. Instilling a Growth Mindset

Resilience and adaptability are crucial in jiu-jitsu, as in life. Epstein highlights the importance of a growth mindset, where athletes see effort as part of improvement rather than focusing on perceived “natural talent.”

Our Approach:
We coach our athletes to view challenges as opportunities to grow. By emphasizing effort, dedication, and a positive attitude, we help our young practitioners build mental resilience and learn that setbacks are simply stepping stones. At The MATS, we celebrate both wins and hard work, improvement, and the courage to keep trying—core values that extend beyond the mats.

4. Encouraging Exploration Across Martial Arts

Epstein’s insights caution against pigeonholing athletes into specific roles based on appearance or early success. In jiu-jitsu, where size and shape can influence style, it’s tempting to steer kids toward certain techniques or roles based on their build.

Our Approach:
At The MATS, we encourage young athletes to explore different styles and techniques, fostering a well-rounded approach to jiu-jitsu. Whether it’s working on guard, takedowns, or submissions, we expose kids to all aspects of the game. This diversity in training builds a broader skill set and allows kids to discover what they truly enjoy and what works best for them.

5. Building a Positive, Inclusive Team Culture

Epstein shows that an athlete’s environment is as important as their genetics. A positive, supportive environment can make all the difference in their experience and success in sports.

Our Approach:
We believe in cultivating a welcoming and inclusive atmosphere at The MATS. We aim for every student to feel valued and respected, regardless of their level or physical abilities. By promoting teamwork, respect, and camaraderie, we create an environment where kids support each other’s growth and enjoy their time on the mats. This positive culture keeps them engaged and committed to learning jiu-jitsu.

6. Understanding Physical and Psychological Development

Physical and mental readiness can vary significantly in youth jiu-jitsu, and Epstein’s research reminds us to stay attuned to these changes. Growth spurts, coordination, and mental readiness are factors that all vary with age.

Our Approach:
At The MATS, we carefully consider each athlete’s developmental stage and adjust training as needed. We’re mindful of physical limitations, balancing training intensity with each student’s physical and emotional readiness. Recognizing these differences reduces injury risk, supports natural development, and motivates our young athletes.

7. Preventing Burnout through Balance

While practice and discipline are essential, Epstein highlights the importance of avoiding burnout, particularly for young athletes who may feel pressured to perform or specialize too early.

Our Approach:
We prioritize balance in training. Rest days and off-mat activities are essential parts of our philosophy to keep kids excited about jiu-jitsu. We encourage our athletes to try other sports and explore new interests, understanding that this balance helps prevent burnout and makes them better-rounded individuals and athletes. When they return to the mats, they bring new skills, perspectives, and energy.

Creating an Environment for Lifelong Growth:

At The MATS, Epstein’s themes from “The Sports Gene” reinforce our belief that jiu-jitsu is about much more than technique—it’s about personal growth, resilience, and discovering one’s potential. We aim to create an environment where each student can develop into their best self, both on and off the mats, through a balanced, patient, and inclusive approach to training.

Our coaching philosophy is built on celebrating each young athlete’s unique journey. By focusing on growth, fostering a love for learning, and emphasizing respect and teamwork, we believe we’re setting up our students for jiu-jitsu success and a life of resilience, adaptability, and joy.

When the Mat Feels Too Hard: Why Kids Struggle—and How We Can Help Them Return

At The MATS Jiu-Jitsu Academy, we teach more than arm drags and breakfalls—we teach children how to struggle well.

That might sound strange. Isn’t struggle something we want to avoid?

Not quite. In fact, struggle—especially when met with support, structure, and meaning—is one of the greatest teachers a young person can encounter.

But here’s the truth: there are moments in every young student’s journey when they don’t want to come back. Not because they’re lazy. Not because they’re incapable. But because something has shifted internally—a mismatch between challenge and confidence, between desire and perceived ability.

When a child who once loved class starts hiding in the car or refusing to put on their gi, we often hear from parents, “I don’t know what happened. They used to love this. Now it’s a battle just to get out the door.”

That’s not a red flag—it’s a doorway.

Let’s open it together.

What’s Really Going On? The Psychology of Resistance

Modern child development research—drawing from neuropsychology, affective neuroscience, and contemporary learning theory—offers us a powerful reframe: resistance is not opposition, but information. In other words, behavior is communication. Always.

When a child resists returning to jiu-jitsu (or any sport), it’s rarely about dislike. More often, it reflects an internal struggle they may not yet be able to articulate. They may be encountering what Dr. Carol Dweck calls a fixed mindset trigger—where the discomfort of not being "good" at something becomes a perceived threat to identity. Or they may be navigating what Dr. Stephen Porges identifies in the Polyvagal Theory as a state of nervous system dysregulation—where feelings of safety are compromised, and the body retreats into a shutdown or freeze response.

Here are some of the quiet stories their resistance might be trying to tell:

• "I used to feel confident, but now I’m not sure I belong."

• "It’s hard to try when I don’t feel like I’m improving."

• "I’m afraid of being embarrassed or hurt."

• "Other kids are better than me, and that makes me want to disappear."

• "I want to talk about this, but I don’t know how."

Developmental psychologists like Erik Erikson help us understand that children between ages 4 and 7 are actively constructing a sense of industry vs. inferiority—they're learning what they’re good at, where they struggle, and how effort is (or isn't) rewarded. When they face persistent difficulty, and don’t yet have the emotional scaffolding or support to make sense of it, they may opt for what psychologist Dr. Lev Vygotsky would describe as a retreat from the Zone of Proximal Development—that sweet spot where challenge meets capacity with guidance.

In this context, what looks like avoidance may actually be a young mind protecting itself from the threat of perceived failure or exclusion. Our task as adults is not to eliminate the challenge—but to make the support stronger, the language clearer, and the meaning deeper.

Modern child development research—from the fields of neuropsychology, attachment theory, and social learning—offers us a powerful frame: behavior is communication. Always.

When a child resists returning to jiu-jitsu (or any sport), they are not simply saying “I don’t like this”. They may be expressing something more nuanced:

• “I’m not sure I’m good at this anymore.”

• “It hurts to not be the best.”

• “It feels scary to try hard and still lose.”

• “I’m comparing myself to others, and I’m falling short.”

• “I don’t know how to talk about what’s bothering me.”

In developmental psychology, this is often referred to as a break in perceived competence—the moment a child’s belief in their ability does not match the challenge in front of them. This disconnect can lead to what is known as a withdrawal response, where a child opts out of engagement not from laziness, but from a protective instinct against repeated emotional or performance-based injury. Particularly during the ages of 4 to 7, children are in the critical developmental stage Erik Erikson describes as "industry vs. inferiority," where they begin to form lasting impressions of their own capabilities and value.

If they repeatedly encounter struggle without adequate support or if they interpret failure as a fixed reflection of who they are (rather than a temporary state), the brain’s natural response may shift into what Dr. Daniel Siegel refers to as the "low road"—a stress pathway that triggers avoidance, freezing, or dissociation. Cognitive neuroscience also points to this as a form of learned helplessness, first explored by Martin Seligman, where persistent difficulty without resolution leads to a loss of initiative or belief in self-efficacy.

These aren’t just momentary emotions—they are deeply embodied responses that shape how a child comes to view challenge, failure, and resilience. Our task as coaches and caretakers is not to make the path easier, but to equip our students with the emotional scaffolding to move through it with confidence, context, and connection.

The Fight, Flight… or Freeze Response on the Mat

When children face distress—especially in high-stakes or high-effort environments like a martial arts academy—they may exhibit what is classically known in neurobiology as the fight, flight, or freeze response. This survival-based set of instincts is mediated by the autonomic nervous system, particularly through what Dr. Stephen Porges' Polyvagal Theory identifies as the dorsal vagal complex. In simplified terms: when a child does not feel safe or confident, their nervous system can perceive challenge as threat.

We often recognize "fight" behaviors as outward signs of frustration—acting out, defiance, aggression. "Flight" may look like avoidance, procrastination, or sudden loss of interest. But one of the most common—and easily misunderstood—responses in children is freeze. This is the child who goes silent. Who hides behind their parent. Who shuts down, pretends to be sick, or insists they "just don’t feel like going."

Importantly, these are not signs of manipulation or weakness. They are expressions of emotional overload—where the demands of the situation outstrip the child’s current ability to cope.

This freeze response often occurs in kids who have high sensitivity (both emotionally and neurologically), as well as those who experience internal perfectionism or fear of judgment. Dr. Mona Delahooke, in her work on neurodevelopmental support, encourages us to view this as a child being "stuck"—not stubborn. "Stuck" behavior is the outward signal that a child has temporarily lost access to their higher reasoning, their self-regulation, and their willingness to try again.

When adults respond to this freeze response by minimizing it (“You’re fine!”), shaming it (“Stop being dramatic.”), or ignoring it (“They’ll get over it.”), we inadvertently reinforce the child’s belief that emotional safety is not available in that environment. Instead, what’s needed is co-regulation—a calm, attuned adult presence that mirrors safety, not more pressure.

The key takeaway? Freeze is a signal, not a stopping point. It tells us that the challenge is too big or the support too small. And when we respond with understanding and structure, we give children not only the tools to return—but the confidence to do so on their own terms.

What’s fascinating is that children don’t always “fight” when they’re stressed. Many simply freeze. They shut down. They hide behind a parent. They go silent. They pretend to be tired. They say they’re hurt. These behaviors are not manipulations—they’re adaptive responses when a child does not yet have the language or tools to regulate or express emotion.

When we say things like “They’re just being dramatic” or “They don’t want to work hard,” we risk misreading their behavior and missing the chance to build true resilience.

Resilience Is Not Toughness—It’s Connection in Discomfort

Resilience, as it is widely understood in contemporary psychology, is not synonymous with grit or stoicism in the traditional sense—it’s not the ability to "tough it out" in silence or suppress emotions. Rather, resilience is increasingly defined as the capacity to recover and adapt in the presence of stress, and this capacity is built through relationships, not in isolation.

Adlerian psychology understood this well. Alfred Adler posited that human beings are inherently social creatures, and that all meaningful growth occurs within a framework of social interest—a sense of belonging, contribution, and community. For a child, this means that emotional resilience grows not from being pushed to endure, but from being invited into connected, meaningful struggle.

Current research in developmental neuroscience supports this. Dr. Bruce Perry, in his work on trauma and neurodevelopment, emphasizes that regulation precedes reasoning—that a dysregulated child cannot learn or adapt until they feel safe. This ties directly into the principle of co-regulation, where an attuned adult provides calm, supportive presence, allowing the child’s nervous system to stabilize and return to a state where learning and effort are possible.

As Dr. Ross Greene articulates in his Collaborative & Proactive Solutions model, "Children do well if they can." This framework assumes that when kids struggle, it’s not from willful defiance but from lagging skills—emotional, cognitive, or social. It follows then that the antidote to distress isn’t coercion or consequence, but collaboration—adults working with children to identify the source of the struggle and build the skills to meet it.

In this way, resilience is born at the intersection of challenge and attunement. When a child is struggling with jiu-jitsu, the goal is not to convince them that discomfort isn’t real, but to help them see that it can be faced together. We aren’t asking them to be tough. We’re helping them be connected. And from that connection, toughness grows naturally—not as armor, but as self-trust.

Contemporary research aligns with what Adlerian psychology taught a century ago: children don’t become resilient by being pushed. They grow resilient when they feel safe, seen, and supported while doing something hard.

In Adlerian terms, the child must feel a sense of belonging and significance—a deep-seated belief that they matter, and that their efforts contribute to something bigger than themselves.

This is echoed in the work of leading child psychologists like Dr. Ross Greene (author of The Explosive Child) and Dr. Tina Payne Bryson (co-author of The Whole-Brain Child), who show that when children are dysregulated, they need co-regulation, not coercion. They need a calm adult to sit beside them, not stand above them.

How We Can Help—Together

So how do we, as a community of parents, coaches, and caretakers, create a foundation strong enough to help children cross the threshold of resistance and return to the mat with confidence?

The answer lies in collaborative, developmentally informed, and emotionally intelligent support. We don’t solve resistance by overpowering it—we solve it by helping the child build a bridge back to self-efficacy.

It starts with recognizing that returning to class isn’t just a physical act—it’s a cognitive and emotional process. A child’s decision to re-engage requires internal narrative shift. They need to go from "This is too hard for me" to "Hard is where I grow." That shift doesn’t happen through lectures—it happens through small wins, patient guidance, and authentic relationships.

Researchers like Dr. Edward Deci and Dr. Richard Ryan, the developers of Self-Determination Theory, remind us that optimal motivation in children grows when three needs are met: autonomy, competence, and relatedness. This means we must:

• Offer choice and agency ("Would you like to come help today or just watch?")

• Highlight small successes ("I saw how hard you worked on your guard pass—amazing effort!")

• Maintain strong relational ties ("Coach James really missed you and saved you a spot on the mat.")

Returning to sport or training after emotional withdrawal is not a moment—it’s a process. And it requires that we honor the child’s pace while gently expanding their capacity.

With this in mind, here are five concrete ways we can co-create that process:

When your child says they want to quit, or seems distressed about coming to class, here’s how we can work together as coaches and parents to support their growth without forcing their compliance:

1. Acknowledge the Challenge

Saying, “I know this feels really hard right now,” helps children feel seen. It lowers defensiveness and opens the door for curiosity. We can say, “Tell me more about what feels tough,” instead of “You need to go.”

2. Shift the Metric from Winning to Growing

We remind students (and parents) that we don’t measure progress by taps or medals—but by courage shown in hard moments. That might mean showing up. That might mean trying one technique. That might mean cheering for a teammate even when they feel discouraged.

3. Create Low-Stakes Reentry Points

If a student is resistant, we can invite them back on their terms. Watch a class. Be a helper. Come stretch. Connection precedes participation. Participation precedes performance.

4. Frame the Struggle as Normal and Noble

We use stories—real and relatable—about coaches, older students, even black belts who wanted to quit but didn’t. We frame quitting not as failure, but as a pause. And we make return feel like a choice, not a punishment.

5. Make Their Role Bigger Than Themselves

Adlerian theory reminds us: contribution builds confidence. When a student helps a younger teammate, assists in class, or simply brings the team together with a kind word, they feel needed. And when you feel needed, you feel powerful.

A Final Word: This Is the Work

It’s tempting to view a child’s reluctance to train as a detour from progress—a sign of disinterest or regression. But in truth, these moments of resistance are not interruptions to development. They are development.

What unfolds in these emotionally charged moments is the heart of the martial arts journey: not just discipline and technique, but emotional literacy, identity formation, and the practice of re-engaging after rupture. These are not lessons taught in drills or belt tests, but in the quiet work of returning when returning feels hard.

As adults guiding children through these challenges—whether as parents, coaches, or educators—we are shaping not only their athletic capacity, but their inner world: their resilience, their beliefs about effort, and their trust in others during discomfort. Every invitation back to the mat is an invitation back to themselves.

The Stoics taught us that the obstacle becomes the way. The field of child psychology teaches us that the rupture—when met with repair—is what builds stronger neural pathways and deeper emotional capacity. In that spirit, let us remember: helping a child through a moment of doubt, fear, or resistance is not ancillary to their training—it is the essence of it.

Let us meet our young students with structure and softness, accountability and empathy, and the wisdom to know that every "I don't want to go" moment holds the seed of a lifelong lesson: that courage is not the absence of struggle, but the willingness to return.

Summary: When a child resists returning to the mat, it’s not a sign that something’s wrong—it’s a signal that something real is unfolding. These moments are rich opportunities for growth. With the right support, children don’t just return to sport—they return to themselves, better equipped to navigate both the mat and life with strength, clarity, and confidence.

It’s tempting to see these weeks of resistance as backsliding. They’re not. They’re the real curriculum. Not just for the child—but for all of us guiding them.

What we practice on the mats is what we practice in life: discomfort, doubt, and re-engagement. Children don’t need to be perfect martial artists. They need to be brave learners. And brave learners stumble.

Let’s give them the grace to do so—and the courage to return.

Don't Be the Fool Who Waits

Every year on April 1st, people play tricks, tell jokes, and call each other fools. But perhaps the greatest joke of all is the one we play on ourselves:

Waiting.

We wait for the "right" moment—for more confidence, clarity, and time. We tell ourselves we’ll begin tomorrow, next week, or when the stars align. But that’s the real foolishness—because every day we delay is a day we never get back.

Waiting is a trick your fear plays in a calm voice.

If you’re reading this, you probably already know what you need to do. Maybe it’s a creative project you’ve been carrying for years. A business idea. A fitness goal. A conversation. A journey inward. But you hesitate. You think there’s honor in waiting for the “right time."

There’s not.

“You could leave life right now. Let that determine what you do and say and think.” – Marcus Aurelius.

The Stoics didn’t see time as something to be spent carelessly. They knew death wasn’t a distant concept but a constant companion, a silent shadow reminding us to live with urgency and intention. This urgency, this intention, is what can drive you to start now, not later. Marcus Aurelius, writing centuries ago yet still echoing with clarity today, reminds us: “It is not death that a man should fear, but he should fear never beginning to live.”

To the Stoics, wasting time wasn’t just impractical but immoral. Every delay, every indulgence in distraction or procrastination, was a betrayal of our brief moment in this world. They believed that each wasted moment was stolen from the only life we’re given. In their view, wisdom was measured not by how much you knew but by how fully you lived and how present you were with the time you had.

So what are we waiting for? Permission? Perfection? The Stoics would say, "You are already late. Begin."

We act like time is our own. It’s not. It’s only ours to use.

The Cost of Delay

Bronnie Ware, a palliative care nurse, wrote The Top Five Regrets of the Dying after years of sitting with people in their final days. Her insights are not theoretical — they’re earned from bedside conversations with people who could no longer pretend they had endless time.

The number one regret?

“I wish I’d had the courage to live a life true to myself, not the life others expected of me.”

The third?

“I wish I’d had the courage to express my feelings.”

Notice what’s missing: no one said they regretted failing. No one wished they’d spent more time preparing or waiting for the perfect moment. The regrets came from silence. From hesitation. From dreams deferred until there was no time left to claim them.

Each delay is invisible — until it isn't. It becomes a missed connection, an opportunity passed, a door that quietly closes. Days pile up. Seasons change. Eventually, you’re not avoiding discomfort; you’re trading your potential for a sense of safety that turns out to be a cage.

Delay robs you gently. It doesn’t announce itself. It lulls you with reassurances: "You’re not ready yet." "You’ve got time." "You’ll start after this next thing." But tomorrow becomes next week, next season, next year — and suddenly, the window you thought would always be open has closed without a sound.

Think of all unlived lives, books unwritten, businesses unlaunched, and relationships unspoken because someone chose to wait. How many people go to their graves with their songs still in them, not because they couldn’t sing, but because they never dared to open their mouths?

Regret doesn’t come from failure. It comes from not starting — from the stories you never told, the chances you never took, the life you never truly lived. The regret of not starting is a heavy burden to carry, and it's a burden you can avoid by taking action now.

Examples That Should Make Us Move

• Vincent van Gogh started painting in his late twenties—with no formal training, encouragement, or acclaim. He died having sold one painting, but he started anyway.

• Colonel Sanders franchised KFC at 65, after a long string of failed careers and rejections. He had a recipe and a vision, and it changed the fast-food industry.

• Steve Jobs returned to Apple and delivered the iPhone—one of the most transformative technologies in modern history, even while battling cancer.

• J.K. Rowling was a single mother living on welfare when she began writing Harry Potter in cafés. Twelve publishers rejected her manuscript, but she kept going.

• Julia Child didn’t learn to cook until she was nearly 40, and didn’t publish her first cookbook until she was 50.

• Harland David Sanders, the original Colonel Sanders, had his chicken rejected over 1,000 times before anyone gave him a chance.

• Noah Kalina, a photographer, began taking photos of himself every day in 2000. Two decades later, it became one of the most iconic photo projects on the internet—all because he started.

• Ernestine Shepherd didn’t start bodybuilding until her mid-50s. By her 80s, she held a Guinness World Record as the world’s oldest female bodybuilder.

• Leonardo da Vinci said, “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

Every moment they had, they used.

Why Not You? Why Not Now?

There is no perfect time. There is no clean start. Everything is messy at the beginning. But as author Annie Dillard wrote: “How we spend our days is, of course, how we spend our lives.”

The decision isn’t “someday” or “today.”

It’s “never” or “now.”

You don’t need permission. You don’t need credentials. You don’t need to be younger, richer, fitter, or more experienced. All you need is the courage to take the first step — and the humility to take it badly if that’s what it takes to get going. Remember, the first step is often the hardest, but it's also the most important.

People who start aren't fearless — they just decide to act anyway. And that decision, that courage to take the first step, makes all the difference. It's not about being fearless, it's about being brave enough to start, and that's a bravery you can cultivate within yourself.

You already have everything you need: a desire, a little time, and the ability to choose. The truth is, you are not behind. You’re right on time. The opportunity hasn’t passed — it’s here, right now, in your hands.

If not you, then who? If not now, then when?

Begin today. The road will reveal itself as you move forward.

What Today Has That Tomorrow Doesn’t

• Energy — Today you have the spark. Maybe not a wildfire, but even an ember can catch if you feed it. Tomorrow? Fatigue might win.

• Clarity—The idea is fresh right now. You can feel the itch to begin. Letting it sit risks letting it fade.

• Control — You still have a say in how the day goes. You can carve out time, even if it’s just fifteen minutes. Someone else’s priorities might hijack tomorrow.

• Opportunity — Right now, you can make a move — send the email, start the sketch, go to the class. Tomorrow might bring a closed door or a missed chance.

• Momentum—Action breeds momentum. Waiting breeds inertia, which is one of the most challenging forces to overcome.

Today has everything going for it, yet we often trade it for the illusion of a better 'later.' But later, it doesn’t show up with more time or more courage. It shows up with more excuses.

Tomorrow has none of these things guaranteed. You might be tired. Life might throw something your way. Someone else might get there first. Or worse — you might look back a year from now, on another April 1st, realizing you played the biggest joke on yourself by not starting today. But right now? You have the chance to begin. Be the wise one who acts, not the fool who waits.**

Start Small, but Start

Start writing that story you've been daydreaming about. Start showing up at the gym even if you don't feel ready. Start making the calls that scare you. Start doing the push-ups — even if it’s just one. Start the conversation you've been rehearsing in your head for months. Start forgiving yourself for not starting sooner, and laugh — kindly — at the version of you that waited this long.

And since it’s April 1st, let’s be clear: this is no joke. The only fool today is the one who stays still when they could be in motion. The one who lets another spring come and go without planting a single seed. So let the day be a line in the sand. Let it be the moment you look back on and say, "That was the first step."

Whatever it is — begin boldly, begin badly, but begin now.

Because what’s the alternative? Another year spent circling the same thoughts, repeating the same excuses, replaying the same 'almosts' in your head? Don’t be the person still talking about starting next April. Don’t be the person waiting for the fear to vanish — it won’t. But it will shrink the moment you take action.

You don’t need to see the whole staircase. Just step onto the first rung. Maybe you’ll stumble. Perhaps you’ll surprise yourself. But movement is momentum, and momentum is everything.

So leap. Send the email. Buy the domain. Walk into the class. Say what needs to be said. Your future self — who didn’t chicken out — will be proud of you.

This April 1st, let the only joke be how long it took you to begin.

Whatever it is — BEGIN.

Mastering Jiu-Jitsu: Tim Ferriss' High-Performance Secrets on the Mat at The MATS Academy

At The MATS Jiu-Jitsu Academy, our philosophy is shaped by more than just the physical techniques and positions on the mat. We’re inspired by timeless principles of success, mastery, and growth that we see echoed in the lives and advice of top performers. With his wealth of interviews with titans across various fields, Tim Ferriss has compiled some of the most potent insights into achieving greatness. Here’s how we apply these principles to our jiu-jitsu practice and how they can empower you on your journey, both on and off the mat.

1. Discipline Equals Freedom

Former Navy SEAL Commander Jocko Willink, one of Ferriss’s most motivational guests, has a mantra that speaks volumes: "Discipline equals freedom." At The MATS, this concept resonates deeply because discipline in training allows for freedom of movement and adaptability on the mat. Willink describes how daily discipline—getting up at 4:30 AM or sticking to a rigorous training schedule—builds internal strength. We also believe this, encouraging our students to establish habits that bring consistent growth, even when motivation is low.

Our approach to jiu-jitsu goes beyond skill development; it’s about nurturing a mindset where discipline leads to autonomy. Just as Willink finds that discipline frees the mind from distractions and doubt, we see how it enables our students to move with intention and confidence. Whether attending classes regularly, dedicating time to mastering fundamentals, or committing to solo drills, discipline becomes the foundation for creativity and freedom in grappling. 

2. Embrace Failure as a Learning Tool

One of the key themes among Ferriss's interviewees, from Spanx founder Sara Blakely to Olympic athletes, is viewing failure as part of the growth process. Blakely's father encouraged her to celebrate failures, teaching her that real failure only occurs when you stop trying. This philosophy is woven into the culture at The MATS, where we view each tap, missed opportunity, and positional struggle as critical feedback for improvement.

On the mat, failure isn’t something to avoid but a tool for learning. When a student gets caught in an armbar or fails an escape, we encourage them to ask, "What can I learn here?" As Blakely uses failure to fuel her innovative approach, we coach our students to reflect on their setbacks as stepping stones to greater skill. The MATS embraces the growth mindset, helping students see that every setback is an investment in their progress.

3. Pain Plus Reflection Equals Progress

Billionaire investor Ray Dalio shares one of the most potent growth formulas: "Pain plus reflection equals progress." At The MATS, every experience on the mat, from tough training sessions to the physical discomfort of holding challenging positions, has something to teach us. Dalio’s approach to processing setbacks through reflection gives his investment team the insights they need to improve, and we see the same benefits for our students in jiu-jitsu.

After each class or tough roll, we encourage students to take a moment and think: What went well? Where can I improve? Just as Dalio and his team find that analyzing setbacks gives them clarity for the future, reflecting on jiu-jitsu training sharpens our students’ awareness and resilience. Pain, whether physical or mental, is temporary; the lessons from it are enduring. By teaching our students to reflect and refine, we help them turn challenging experiences into the building blocks of success.

4. Focus on What You Can Control

James Clear, author of “Atomic Habits”, emphasizes that small, consistent actions lead to substantial results. One of his most powerful insights is, "You fall to the level of your systems." We see this principle play out constantly in jiu-jitsu, where the process and habits a student builds ultimately shape their success. At The MATS, we teach students to focus on their efforts, training consistency, and mindset—rather than comparing themselves to others or worrying about uncontrollable factors.

Just as Clear advocates for controlling the small things to achieve significant results, we encourage our students to focus on what they can do to improve each day, whether showing up for a challenging class or committing to a few extra minutes of stretching. Through this focus, students learn not to be overwhelmed by their end goals but to trust that their systems—daily drills, focused training, and recovery routines—will get them where they want to go. In jiu-jitsu, as in life, the path to mastery lies in trusting and refining your process.

5. Cultivate Curiosity and Lifelong Learning

One of Ferriss’s guests, author Malcolm Gladwell, once said, "If you’re not constantly curious, you’re not growing." This curiosity is foundational at The MATS, where we encourage our students to see every technique, position, and roll as an opportunity to learn something new. We believe that jiu-jitsu is a lifelong pursuit, and true growth comes from asking questions, experimenting with techniques, and pushing beyond familiar patterns.

Curiosity on the mat might look like trying out a new guard or exploring different approaches to passing. Our coaches foster an environment where mistakes are okay as long as you learn something from them. This approach mirrors how Gladwell emphasizes learning from multiple angles to gain a deep understanding. By instilling curiosity in our students, we give them the tools to excel in jiu-jitsu and develop a mindset of continuous learning that serves them in every area of life.

6. Adopt Mental Toughness through Stoicism

Tim Ferriss frequently explores Stoic philosophy and its application to mental toughness. One of his guests, General Stanley McChrystal, explains that resilience isn’t about avoiding failure but how you respond to it. At The MATS, we teach that mental toughness is just as important as physical skill. The Stoic mindset encourages us to focus on what we can control—our attitude, our effort—and to view challenges as opportunities to build inner strength.

In jiu-jitsu, you’ll inevitably face moments of frustration, like being stuck in a tough position or struggling to get a technique right. We remind our students that, just as Stoics embrace hardship to become stronger, these experiences make them more resilient. McChrystal’s words, “Leaders can let you fail and yet not let you be a failure,” resonate with us as coaches. We’re here to support our students through the ups and downs, helping them grow tougher and more resilient through every challenge.

7. Say “No” to Distractions

Derek Sivers, a Ferriss guest known for his minimalist philosophy, advises, "If it’s not a ‘Hell yes!’ it’s a no." This is essential advice for jiu-jitsu practitioners who want to maximize their time on the mat. Jiu-jitsu success requires commitment, which often means saying “no” to distractions that don’t serve your goals. 

At The MATS, we guide students to prioritize their training and focus on what will bring them closer to their aspirations. Just as Sivers found focus by trimming away unnecessary commitments, we encourage our students to be intentional with their time. Committing to consistent training, recovery, and goal-setting keeps distractions at bay and strengthens their commitment to the art. 

8. Value Rest and Recovery

Arianna Huffington, founder of The Huffington Post, is one of Ferriss’s guests who advocates strongly for the importance of sleep and recovery. She emphasizes that rest isn’t just a luxury but a key to performance. At The MATS, we take this to heart. Jiu-jitsu is physically demanding; without proper rest, even the best athletes burn out. We encourage our students to view rest days and sleep as essential parts of their training routines.

Like Huffington, we see that high performance requires balance. By prioritizing rest, our students recover faster, prevent injuries, and maintain their motivation for the long run. Jiu-jitsu isn’t a sprint; it’s a marathon, and maintaining health and energy over time is crucial for success. Rest days, stretching, and activities that support mental recovery are as important as drilling and rolling. 

9. Take Action Without Waiting for Perfection

Entrepreneur Reid Hoffman once said, "If you are not embarrassed by the first version of your product, you've launched too late." At The MATS, we believe waiting for “the perfect moment” only holds you back. Jiu-jitsu is about taking action, making adjustments, and learning from experience. We teach students that trying a technique is better than hesitating, even if they don’t have it perfect.

In the same way Hoffman encourages entrepreneurs to start with an imperfect product, we encourage our students to take risks on the mat. Whether it’s attempting a sweep they’re unsure of or stepping into competition for the first time, action is the key to growth. Perfection is the end of the journey, not the beginning, and each attempt brings you closer to mastering new skills.

Bringing It All Together: Tim Ferriss’ Wisdom on the Mat

At The MATS Jiu-Jitsu Academy, we’ve cultivated a philosophy rooted in resilience, curiosity, and growth. The principles from Tim Ferriss’ interviews aren’t just inspiring words but strategies we implement daily. From embracing discipline and learning from failure to focusing on rest and taking action, these concepts shape how we train, teach, and live. 

Through jiu-jitsu, we help our students develop physical skills and a mindset that prepares them for challenges on and off the mat. Join us at The MATS and experience how these timeless principles can enhance your journey in jiu-jitsu and beyond.

The Luck of the Irish… or the Sweat of the Disciplined?

March brings a flurry of green—parades, clovers, and the time-honored phrase: The Luck of the Irish. People talk about luck as something you stumble into, like a pot of gold waiting at the end of a rainbow. But here at The MATS Jiu-Jitsu Academy, we have a different philosophy: We don’t believe in luck—we believe in preparation, hard work, and the ability to capitalize on opportunities when they arise.

Some might say that, like life, Jiu-Jitsu is a game of chance. You roll with an opponent, and sometimes, things go your way. You hit the perfect sweep, land an unexpected submission, or survive a dangerous position by the skin of your teeth. From the outside, it looks like luck. But if you dig deeper, you’ll see something else at play.

The Myth of Luck

In Jiu-Jitsu, just as in life, luck is nothing more than a well-prepared mind meeting the right circumstances. If someone escapes an armbar at the last second, it’s not luck—it's instinct built from hundreds of hours of practice. If a competitor finds themselves in the proper position to capitalize on an opponent’s mistake, it wasn’t fate—it was readiness.

This echoes the words of Seneca, the Stoic philosopher, who said,
"Luck is what happens when preparation meets opportunity."

Those who rely on luck are often the ones who fall short. Those who grind, prepare, and put in the work even when no one is watching always seem to be in the right place at the right time.

Some might look at world-class athletes or highly successful individuals and assume they just got lucky. They fail to see the years of sacrifice, discipline, and repetition that went into every achievement. That overnight success story? It was decades in the making. The last-second victory? It was rehearsed a thousand times before it ever mattered. In Jiu-Jitsu, the so-called "lucky break" often results from unseen effort—the extra rounds after class, the endless drilling, the constant pursuit of refinement.

Circumstance vs. Choice

Some will argue that circumstances dictate our success. And yes, circumstances can play a role. Some people are born into wealth, while others grow up struggling. Some athletes start young with the best coaches, while others find Jiu-Jitsu later in life, juggling work, kids, and responsibilities.

But here’s the truth: Circumstances may shape us, but they don’t define us.

In jiujitsu, you will roll with people who are stronger, faster, and more technical than you. What matters is not where you start but what you do with what you have.

You might not be the fastest, but are you the most technical?
You might not be the strongest, but do you have the best timing?
You might not have the most mat time, but are you making every session count?

You don’t control the hand you’re dealt, but you do control how you play it.

Adopting this mindset changes everything. Instead of seeing obstacles, you begin to see opportunities. A formidable opponent is no longer someone to fear but someone who will force you to improve. A lousy training day isn’t a setback; it’s data—it tells you where your weaknesses lie so you can sharpen them. When you stop blaming circumstances and start owning your choices, you take back control. You become the architect of your success.

Adaptability: The Real Superpower

If there’s one trait that separates the great from the good, it’s adaptability. Life—and Jiu-Jitsu—never unfolds according to plan.

Your training partner defends your submission attempt? You switch to Plan B.
You get caught in a bad position? You stay calm, frame, and work your way out.
You show up to a tournament and realize the bracket is stacked against you? You fight anyway.

Adaptability is what allows us to turn obstacles into stepping stones. It’s what lets us see opportunities where others see misfortune. Those who can adjust, flow, and find solutions in the moment are the ones who will always seem "lucky." But we know better—it’s not luck; it’s skill under pressure.

Champions stay on top because they are able to adapt. When you embrace adaptability, you start to see patterns, anticipate movements, and make adjustments on the fly. You become the practitioner who doesn’t need perfect conditions to succeed. You thrive in the unpredictable, and that’s what makes you dangerous.

The MATS Way: No Luck Needed

At The MATS Jiu-Jitsu Academy, we don’t wait for luck. We don’t hope things go our way. We train for every possibility. We prepare so relentlessly that when an opportunity arises, we don’t hesitate—we seize it.

While others are wishing on four-leaf clovers this March, we’ll be on the mats, sharpening our skills. Because in the end, we don’t need luck. We have something far better: hard work, preparation, and the mindset to win—no matter the circumstances.

If you're ready to take control of your journey and build the resilience that eliminates the need for luck, we invite you to step onto the mats. Here, we don’t wait for opportunities—we create them.

See you on The MATS. 🍀👊

Playing the Infinite Game: How Brazilian Jiu-Jitsu Transforms Life On and Off The MATS.

At The MATS Academy, we integrate James P. Carse’s core philosophy from “Finite and Infinite Games” into our Brazilian Jiu-Jitsu (BJJ) teaching approach. Carse’s insight into finite and infinite games provides a robust framework for our instruction, allowing us to help students become more skilled in BJJ and apply its lessons to their everyday lives.

The Infinite Game of BJJ: A Mindset Shift

In BJJ, there are clear examples of both finite and infinite games. Finite games, like competitions, have clear rules, opponents, and a defined outcome—a win or a loss. While we value competitions as valuable training and growth experiences, they represent only a single aspect of BJJ. At The MATS Academy, we encourage students to view their journey as an infinite game. The goal isn’t merely to win or achieve specific ranks but to develop continuously, adapt, and deepen one’s relationship with the art.

This infinite mindset is essential because it fosters resilience, patience, and an appreciation for the learning process. Students learn that there’s no final destination in BJJ; there’s always more to explore, refine, and experience. This approach keeps them engaged and teaches them to value the process of learning itself—a lesson they can carry into every area of their lives.

Application to Everyday Life: Lessons Beyond the Mats

1. Relationships: Building Connections Over Winning Just as we learn to value our training partners in BJJ, we can apply this mindset to our relationships. Rather than approaching relationships as conflicts to win or problems to solve, we focus on building trust, supporting each other’s growth, and cultivating connections that strengthen over time. Our students learn to communicate effectively, prioritize harmony, and resolve conflicts constructively, fostering relationships that thrive in the long run.

2. Work and Career: Prioritizing Growth Over Achievements In the workplace, it’s easy to focus on promotions, titles, or financial gain as markers of success. But at The MATS Academy, we teach that the true value of BJJ—and life—lies in personal growth and contribution. Our students learn to prioritize continuous improvement and adaptability, qualities that help them stay resilient and open to new career challenges, no matter what external achievements they attain.

3. Health and Fitness: A Lifelong Pursuit Many people approach health as a finite game, setting specific short-term goals. We emphasize the infinite nature of health, which aims to cultivate long-term habits that sustain our vitality. Through consistent practice, our students learn the importance of maintaining both mental and physical resilience. This mindset encourages them to prioritize well-being over rapid gains, leading to healthier, more balanced lifestyles.

4. Creativity and Learning: Embracing Curiosity and Exploration BJJ, like any art, thrives on innovation and creativity. We encourage our students to approach their training with curiosity, seeing each challenge as an opportunity to explore new techniques and expand their understanding. This approach translates into everyday life by fostering a mindset that values lifelong learning and the joy of exploration over rigid achievement or status.

5. Mindset for Life’s Challenges: Finding Purpose in the Process Just as there is no "final victory" in BJJ, there is no finish line in life. Our students learn to approach challenges with a sense of purpose and adaptability. This mindset teaches them to value the journey, finding fulfillment in overcoming obstacles rather than focusing solely on reaching a particular goal.

6. Community Engagement: Building a Supportive Environment At The MATS Academy, we cultivate a community that values support, knowledge-sharing, and collective growth. We encourage students to see their training partners not as competitors but as collaborators in the infinite game of development. This emphasis on community translates into a broader sense of empathy and teamwork in everyday life, teaching students the importance of working together and uplifting those around them.

7. Resilience and Adaptability: Thriving Through Change Life, like BJJ, is full of unpredictability. By engaging in the infinite game, our students develop resilience and adaptability, qualities that empower them to thrive amidst life’s changes. They learn to embrace failure as a necessary part of growth and to adapt their approach in response to setbacks, making them more equipped to handle challenges beyond the academy.

Conclusion: The MATS Academy’s Infinite Approach to BJJ and Life

At The MATS Academy, our mission is to teach Brazilian Jiu-Jitsu techniques and instill a philosophy of lifelong growth and adaptation. By applying Carse’s concept of finite and infinite games, we help our students see BJJ as a lifelong pursuit, where the value lies in continual evolution rather than in the finite milestones of competition or rank.

This mindset empowers our students to bring a spirit of resilience, curiosity, and purpose into every area of their lives. In choosing to play the infinite game, they become skilled martial artists and well-rounded individuals who understand that the ultimate goal is not to "win" but to keep playing, learning, and growing.

The Power of Adaptability: A Skill for Jiu-Jitsu and Life

We all like to believe we’re adaptable, but when faced with real change—whether on the mats or in daily life—how often do we resist? Adaptability is a skill, not merely a trait, and mastering it can profoundly impact performance, resilience, and overall well-being. Whether you train in Brazilian Jiu-Jitsu or not, learning to adapt to challenges is vital for growth. This month, let’s explore why adaptability is essential, how it applies to sports and everyday life, and strategies to cultivate it effectively.

Why Adaptability Matters

Adaptability is the ability to adjust to changing circumstances, respond effectively to challenges, and thrive in uncertain situations. It’s what allows athletes to pivot mid-match, professionals to excel in unpredictable careers, and individuals to navigate personal growth without becoming overwhelmed.

In Jiu-Jitsu, adaptability is everything. No match ever unfolds exactly as planned. You might face an opponent with an unusual game, or your go-to techniques may fail. The ability to change strategies on the fly, respond to pressure, and remain composed under stress separates the good from the great.

Adaptability is equally critical outside of Jiu-Jitsu. Life is unpredictable, and we constantly encounter setbacks, shifting priorities, and unexpected challenges. Those who can adjust without frustration or rigidity tend to find greater success and satisfaction.

The Science of Adaptability

Psychologists and researchers have long studied adaptability and resilience, finding that they directly correlate with emotional intelligence, stress management, and long-term success. A 2020 study published in Frontiers in Psychology found that people who exhibit greater cognitive flexibility—meaning they can shift perspectives and strategies—tend to handle stress better and have improved problem-solving abilities.

In "Mindset: The New Psychology of Success," Carol Dweck explores the distinction between a fixed and a growth mindset. Individuals with a fixed mindset struggle with change, viewing failure as an endpoint. In contrast, those with a growth mindset welcome challenges and adapt, perceiving setbacks as chances to learn. This shift in perspective is vital for both athletes and professionals.

Adaptability in Athletic Performance

Every athlete, no matter the sport, must cultivate adaptability. Injuries occur. Opponents can be unpredictable. Conditions aren’t always favorable. Those who prepare themselves to adjust instead of resisting change will always have an advantage.

1. Reacting to Unexpected Opponents

Jiu-Jitsu practitioners understand that no two training partners roll alike. What works on one individual may be entirely ineffective on another. Athletes who depend too heavily on a rigid game plan often face challenges when their initial strategies falter. The best competitors stay adaptable, modifying grips, tempo, and tactics as necessary.

2. Dealing with Setbacks

Injury is an unfortunate yet inevitable aspect of an athletic journey. Individuals who lack adaptability view injuries as obstacles; however, those who embrace change discover ways to train around them, concentrating on recovery and enhancing other facets of their game.

3. Training in Less-Than-Ideal Conditions

Whether it’s fatigue, weather conditions, or a lack of motivation, successful athletes learn to perform regardless of the circumstances. Training in imperfect situations builds resilience and prepares individuals to thrive in unpredictable environments.

Cultivating Adaptability

So, how can we cultivate adaptability, both in training and in life? Here are a few strategies:

1. Embrace Discomfort

Growth occurs in discomfort. In Jiu-Jitsu, sparring with someone who outmatches you compels adaptation. In life, facing challenges that push you beyond your comfort zone fosters mental flexibility.

2. Practice Problem-Solving

Actively seek out situations that demand creative thinking. Try practicing without relying on your dominant hand. Explore techniques that diverge from your usual game. Beyond training, participate in activities that challenge your problem-solving abilities, such as strategy games or acquiring a new skill.

3. Develop Emotional Regulation

Adaptability isn’t solely about physical adjustments; it also involves managing emotional responses. When confronted with frustration or stress, take a breath, reset, and tackle the problem with curiosity instead of resistance.

4. Adopt a Growth Mindset

Dweck’s research suggests that viewing failure as a learning experience is crucial for adaptability. If something doesn’t work, examine why it failed, make adjustments, and try again.

5. Expose Yourself to New Experiences

Routine provides comfort, but it may lead to rigidity. Incorporate new variables into your training and daily life. Travel, train at different gyms, spar with new partners, and expose yourself to unfamiliar scenarios that compel you to think and move differently.

Resources for Further Reading

• Mindset: The New Psychology of Success by Carol Dweck – A deep dive into the power of adaptability through mindset shifts.

• Antifragile: Things That Gain from Disorder by Nassim Nicholas Taleb – Explores how embracing uncertainty and volatility leads to strength and success.

• Grit: The Power of Passion and Perseverance by Angela Duckworth – Discusses how persistence and adaptability contribute to long-term achievement.

• The Art of Learning by Josh Waitzkin – A study of how top performers develop adaptability across different domains.

Final Thoughts

Adaptability is the key to progress, whether on the mats or in daily life. Those who can flow with challenges rather than fight against them will always have the advantage. Train yourself to embrace change, seek new challenges, and approach obstacles with curiosity rather than frustration. The more adaptable you become, the more unstoppable you’ll be.

This February, challenge yourself: In what areas of your life can you become more adaptable? Begin there, and observe how it transforms your performance, resilience, and growth.

Leveraging Principles from "The Talent Code" for BJJ Training Success

In Daniel Coyle's “The Talent Code,” the core elements of talent development—deep practice, ignition, and master coaching—apply seamlessly to Brazilian Jiu-Jitsu (BJJ). By adopting these principles, BJJ coaches can create an environment that accelerates learning and cultivates motivation, leading students toward success. Here’s how each principle applies to training at The MATS Academy:

1. Deep Practice in Brazilian Jiu-Jitsu

   Breaking Down Techniques: Deep practice means honing in on exact movements slowly and precisely. At The MATS Academy, this translates to isolating each step of a technique, whether it’s a guard pass or submission, for students to practice with intention. Coaches guide students through controlled repetitions, encouraging focus on positioning, balance, and grip until each detail becomes second nature.

   Live Drilling with Resistance: BJJ is dynamic, so training with resistance is vital. Progressive resistance drills at The MATS allow students to experience the technique under varying intensity levels, pushing them to refine skills and problem-solve under realistic conditions.

   Addressing Weaknesses: Coyle emphasizes the power of targeting weaknesses. The MATS encourages students to confront gaps in their skills—such as escapes or guard retention—by working from disadvantaged positions. This approach develops both defense and adaptability, essential components for growth.

2. Ignition: Building Motivation in Students

   Creating a Sense of Purpose: Ignition, as Coyle describes, is the spark that fuels motivation. Coaches at The MATS inspire students by helping them set personal goals, from belt advancement to competition. Sharing stories of successful practitioners also shows students the rewards of dedication and perseverance.

   Fostering a Supportive, Competitive Culture: BJJ thrives on community. The MATS builds a camaraderie and positive competition culture, where students push each other while celebrating collective progress, creating a supportive, motivated environment.

   Highlighting Small Wins: At The MATS, coaches recognize every step forward, from executing a sweep correctly to lasting longer in a sparring round. These incremental achievements remind students they’re progressing, keeping motivation high.

3. Master Coaching: Guiding Students Effectively

   Providing Tailored Feedback: In Coyle’s view, master coaches offer actionable feedback. At The MATS, coaches give precise, constructive guidance, such as “lower your hips during side control escapes” or “tighten your grip before initiating a choke.” This approach ensures that students focus on the small adjustments that lead to improvement.

  Pacing the Learning Process: Every student progresses at a unique pace. The MATS coaches understand this and introduce techniques and challenges suited to each level, allowing students to experience manageable struggles that build skill and confidence.

   Encouraging Adaptability: Adaptability is essential in BJJ, often likened to “physical chess.” The MATS emphasizes situational sparring, where students start in specific positions and must think critically to improve their position, cultivating quick thinking and adaptability for real-life scenarios.

4. Creating a Talent Hotbed: The Role of Environment

   Building a Culture of Learning and Challenge: Coyle highlights “talent hotbeds” as spaces where everyone strives for excellence. The MATS embodies this by creating a respectful, challenging, and inclusive atmosphere, encouraging collaboration and pushing students to improve constantly.

  Promoting a Growth Mindset: The MATS fosters a growth mindset, the belief that skills develop through effort. Coaches frame mistakes and struggles as learning opportunities, reinforcing that every challenge encountered on the mat is a step toward mastery.

5. Sparring as Real-Time Deep Practice

   Focused Sparring Sessions: Specific sparring rounds—such as positional sparring—allow students to target specific skills, like escapes or guard retention. This deep practice approach narrows the focus, ensuring students reinforce and refine techniques under realistic conditions.   

   Encouraging Creativity and Flow: Structured training is essential, but creativity also plays a role in mastery. Coaches at The MATS encourage students to experiment during open sparring sessions, enabling them to develop unique styles and strategies.

Conclusion

Integrating Daniel Coyle's principles from “The Talent Code,” The MATS Academy creates an environment where students grow faster and develop a more profound passion for Brazilian Jiu-Jitsu. Through deep practice, ignition, and master coaching, coaches provide the skills, motivation, and mindset necessary for students to thrive in training and life.

From Stress to Success: How Jiu-Jitsu Builds Mental Resilience

Life is full of challenges, and building mental resilience is key to navigating them with confidence and clarity. Brazilian Jiu-Jitsu (BJJ) is not just a martial art; it’s a powerful tool for strengthening your mind. Here’s how jiu-jitsu helps transform stress into mental toughness, setting you up for success both on and off the mats.

Stay Calm Under Pressure

In jiu-jitsu, you’ll often find yourself in tough positions—literally. Whether you’re trapped under an opponent’s side control or defending against a choke, staying calm is your first line of defense. The mats teach you how to regulate your breathing, assess your options, and act deliberately rather than reacting out of panic. Over time, this ability to remain composed under physical pressure translates into a calm mindset in high-pressure situations outside of training, such as work deadlines or personal conflicts.

Adapt and Overcome

Every opponent in jiu-jitsu is different, which means no two rolls are ever the same. This constant variety forces you to think on your feet and adapt your strategy to each unique situation. When one technique fails, you pivot to another—learning to see obstacles as opportunities for growth. This mindset becomes invaluable in daily life, where the ability to adapt is often the difference between stress and success.

Embrace Failure as Growth

In BJJ, tapping out is a normal part of learning. It’s not a sign of weakness; it’s an opportunity to understand what went wrong and improve. By reframing failure as a stepping stone rather than a setback, you build resilience and learn to approach challenges with a growth mindset. This attitude makes you more equipped to handle setbacks in your career, relationships, and personal goals.

Focus on the Present

Jiu-jitsu demands your full attention. When you’re rolling, there’s no room to dwell on the past or worry about the future—your mind is completely focused on the task at hand. This state of flow not only reduces stress but also improves your ability to concentrate. By regularly practicing mindfulness on the mats, you’ll find it easier to stay present and centered in other areas of your life.

Build Grit and Determination

Progress in jiu-jitsu doesn’t come overnight. It’s a journey of small victories, incremental improvements, and consistent effort. The discipline required to show up to class, push through tough training sessions, and keep going after setbacks builds an unshakable grit. This "never quit" attitude becomes a cornerstone of your character, helping you persevere through life’s toughest challenges.

Jiu-jitsu is more than just a martial art—it’s a school for mental resilience. By teaching you how to stay calm under pressure, adapt to challenges, embrace failure, stay present, and cultivate grit, it equips you with the tools to thrive in every aspect of life. So, if you’re looking for a way to transform stress into success, step onto the mats and discover the power of jiu-jitsu.

The Hidden Strengths of Jiu-Jitsu Beyond the MATS

Jiu-jitsu isn’t just a martial art or a workout; it’s a transformative journey that goes far beyond physical fitness. Whether you’re stepping onto the mats for the first time or already a seasoned practitioner, the lessons you learn in jiu-jitsu often ripple into every corner of your life. Here are eight surprising benefits of training in jiu-jitsu that can unlock hidden strengths you never knew you had.

1. Stress Slayer

Life can be overwhelming, and stress often feels unavoidable. Training in jiu-jitsu offers both a physical and mental escape from daily pressures. The moment you step onto the mats, your focus shifts entirely to the techniques, movements, and challenges before you. This intense presence serves as a natural stress reliever, allowing you to reset your mind and release pent-up tension. Over time, you’ll discover that the lessons in maintaining calm under pressure during a roll carry over into staying composed during stressful situations off the mats.

2. Laser Focus

Jiu-jitsu is often likened to human chess, requiring you to think several moves ahead while reacting in the moment. This level of strategic thinking hones your ability to concentrate. Whether breaking down your opponent’s guard or setting up a submission, the mental engagement enhances your focus and problem-solving skills. Off the mats, you’ll find this improved focus benefiting you in work, studies, and even everyday life decision-making.

3. Confidence Unleashed

There’s something empowering about learning to control your body and defend yourself. Jiu-jitsu cultivates a quiet, grounded confidence that extends beyond bravado. It’s not merely about knowing how to handle a physical confrontation; it’s about trusting yourself to adapt to challenges. This confidence seeps into your daily life, influencing everything from speaking up in meetings to pursuing personal goals with renewed self-assurance.

4. Community Connection

One of the most underrated aspects of jiu-jitsu is the sense of belonging it creates. The mats serve as a melting pot for individuals from all walks of life, united by a common passion. The camaraderie developed through training is unparalleled—it’s built through sweat, mutual respect, and the journey of personal growth. These connections often extend beyond the gym, fostering lifelong friendships and a support system that enhances your sense of community.

5. Body Wisdom

Training in jiu-jitsu enhances your understanding of your body in ways you never imagined. From the movement of your hips to the significance of weight distribution, you become keenly aware of your body’s abilities and limitations. This newfound body awareness not only boosts your athleticism; it also enables you to move more efficiently in everyday life, decreasing strain and preventing injuries. You’ll notice yourself standing taller, walking with more confidence, and carrying yourself with greater ease.

6. Resilience Builder

Failure is an unavoidable aspect of learning jiu-jitsu, and it stands out as one of the greatest teachers in the discipline. Whether you’re tapping out or grappling with a technique, jiu-jitsu encourages you to see setbacks as stepping stones instead of barriers. This resilience extends to your personal and professional life, where you’ll tackle challenges with a growth mindset. Over time, you’ll begin to view difficulties not as insurmountable problems, but as chances to improve.

7. Mind-Body Harmony

Jiu-jitsu bridges the gap between physical activity and mindfulness. Every roll requires you to synchronize your movements with your thoughts, creating a harmonious flow that is both meditative and exhilarating. This practice of being fully present in your body and mind does not end when you leave the mats. It cultivates a deeper awareness that aids you in approaching life’s challenges with clarity and balance.

8. Inner Strength Revealed

Perhaps the most profound benefit of jiu-jitsu lies in discovering your inner strength. The journey isn’t easy, but it unveils qualities like grit, perseverance, and determination that you might not have realized were within you. Each time you push through exhaustion, conquer a tough sparring session, or finally master a technique, you’re building a mental toughness that influences every aspect of your life. Jiu-jitsu reveals that you’re capable of much more than you ever imagined.

Jiu-jitsu is more than just an activity; it’s a way to unlock hidden strengths that enrich and fulfill life. Whether you aim to reduce stress, build confidence, or find a supportive community, the lessons you encounter on the mats will empower you long after you leave them. Are you ready to discover what’s inside you? The journey begins with just one step onto the mats.

The Truth About Resolutions

The start of a new year brings a surge of optimism and determination. Millions flock to gyms, driven by resolutions to get fit, lose weight, and embrace healthier lifestyles. Yet, enthusiasm often fades by February, and gym attendance dwindles. What’s behind this trend, and how can we set ourselves up for success? Let’s look at the statistics, unpack the challenges, and explore strategies rooted in habit science and a Jiu-Jitsu mindset to create lasting change.

THE GYM SURGE: WHY RESOLUTIONS START STRONG

January is the busiest month for gyms. Statistics show that 12% of all new gym memberships are initiated in January, spurred by New Year’s resolutions and promotional offers. Attendance sees a sharp rise, with a 4% increase during the first week of January alone.

But this surge is short-lived. By mid-February, gym attendance begins to decline, with many people abandoning their resolutions. In fact, February 9th is often cited as the day gym attendance and fast-food consumption intersect, signaling a return to pre-resolution habits.

WHY GYM RESOLUTIONS FAIL

1. UNREALISTIC EXPECTATIONS

The Problem:
Many resolutions fail because they’re overly ambitious or vague. Goals like “I’ll train seven days a week” or “I’ll lose 20 pounds in one month” create immense pressure and set people up for disappointment. Unrealistic expectations also ignore that progress is rarely linear—it involves plateaus, setbacks, and periods of adjustment.

The Science Says:
Research in habit formation highlights the importance of starting small. BJ Fogg, author of Tiny Habits, explains that creating habits requires manageable, incremental steps rather than sweeping changes. When goals feel overwhelming, the brain resists, making follow-through less likely. Additionally, fitness goals that ignore realistic timelines or recovery needs often lead to burnout, according to Wendy Wood in Good Habits, Bad Habits.

The Jiu-Jitsu Perspective:
In Jiu-Jitsu, you don’t expect to master advanced techniques or dominate live rolls in your first month. Progress comes from consistently drilling fundamentals, refining your movement, and gradually improving over time. Similarly, fitness goals must be grounded in building a foundation before pursuing ambitious outcomes.

Actionable Steps for Athletes:
1. Break Goals into Milestones:
Define smaller, measurable steps that build toward your ultimate goal. Instead of “I want to get stronger,” focus on “I’ll increase my deadlift by 5% in the next month.” Achievable milestones provide motivation and momentum.
2. Be Honest About Your Starting Point:
Assess your current fitness level realistically. For instance, if you’re new to strength training, begin with bodyweight movements or light weights to establish a baseline.
3. Use Periodization:
Borrow from competition prep strategies. Break your fitness journey into phases that balance workload and recovery. For example, train twice a week initially, then add intensity or volume after six weeks as your body adapts.
4. Prioritize Consistency Over Intensity:
It’s better to commit to three manageable workouts a week and sustain the habit than to burn out after trying to train seven days a week. Think of fitness as a marathon, not a sprint.

Mindset Shift:
Instead of thinking, “I need to reach my goal immediately,” reframe it as, “I’m building habits today that will lead to long-term success. Each step, no matter how small, is progress.”

2. ALL-OR-NOTHING THINKING

The Problem:
Many people approach their fitness goals with an all-or-nothing mindset: either they follow their plan perfectly or feel like they’ve failed. A missed workout, an indulgent meal, or a week off due to illness can spiral into giving up entirely. This rigid way of thinking turns minor setbacks into perceived failures, making long-term consistency nearly impossible.

The Science Says:
Research on habit formation by Wendy Wood shows that consistency, not perfection, sustains habits over time. Minor lapses don’t significantly impact progress as long as the individual resumes their routine. James Clear, author of Atomic Habits, emphasizes the importance of the “Two-Day Rule”: never miss a habit for more than two consecutive days. This approach allows for flexibility while maintaining momentum.

The Jiu-Jitsu Perspective:
On the mats, every roll is an opportunity to learn. Getting swept or submitted doesn’t end your progress—it’s part of the journey. Similarly, in fitness, small setbacks are natural and don’t erase your overall effort. The ability to reset, recalibrate, and keep going is a fundamental skill in Jiu-Jitsu and habit-building.

Actionable Steps for Athletes:
1. Reframe Mistakes as Data:
A missed workout or an indulgent weekend isn’t a failure; it’s feedback. Ask yourself why it happened. Were you too tired? Did you need a mental break? Understanding the reasons allows you to adjust your approach.
2. Adopt the “Two-Day Rule”:
If you skip a workout or miss a goal, make sure to get back on track within two days. For example, if Monday’s training doesn’t happen, ensure you’re back in the gym or on the mats by Wednesday.
3. Focus on the Bigger Picture:
Look at your habits over weeks and months, not just days. A single missed session won’t derail your progress, but consistently skipping them will. Logging your workouts can help you see patterns over time.
4. Build Flexible Systems:
Life is unpredictable, so create backup plans for busy or low-energy days. If you can’t hit the gym, do a quick 15-minute workout at home or stretch and focus on mobility. Any action keeps the habit alive.
5. Celebrate Partial Wins:
Didn’t have time for your full workout? Completing 10 minutes of movement is still a win. Reinforce the habit by celebrating even small victories.

Mindset Shift:
Instead of thinking, “I failed because I didn’t stick to my plan perfectly,” reframe it as, “I’m human, and setbacks are part of the process. The important thing is to keep moving forward.”

3. RELYING ON MOTIVATION ALONE

The Problem:
Motivation feels excellent when it’s high. The beginning of the year often brings enthusiasm as people set bold goals and feel inspired to take action. However, motivation is fleeting—it fluctuates based on mood, energy levels, and external factors. Many people struggle to maintain their resolutions when it fades, often abandoning them entirely.

The Science Says:
Studies on habit formation emphasize that relying on motivation is one of the least effective strategies for sustaining change. In Good Habits, Bad Habits, Wendy Wood explains that habits thrive on cues and routines, not willpower. By making behaviors automatic, you reduce the need for constant decision-making and reliance on emotional states. Similarly, BJ Fogg in Tiny Habits advocates designing your environment to nudge you toward success, making action easier regardless of how motivated you feel.

The Jiu-Jitsu Perspective:
Jiu-Jitsu practitioners know that showing up isn’t always about feeling motivated—it’s about discipline. Some days, you’re energized and excited to train; others, you’re sore, tired, or distracted. But those who consistently step onto the mats, regardless of how they feel, see the most growth. This principle applies directly to fitness and habit formation.

Actionable Steps for Athletes:
1. Create Systems, Not Reliance on Willpower:
Build habits that minimize decision-making. For example, schedule your workouts at the same time each day so they become part of your routine. Lay out your gym clothes the night before to eliminate the morning debate.
2. Leverage Habit Cues:
Associate your fitness habit with an existing routine. For example, if you train Jiu-Jitsu in the evenings, add a pre-class strength circuit or mobility routine. Habits linked to established behaviors are easier to maintain.
3. Design Your Environment for Success:
Set up your environment to support your goals. Keep workout equipment visible and accessible. Remove barriers to action, such as digging through your closet for gear. Make the desired behavior the easiest choice.
4. Have a “Go-To” Plan for Low-Motivation Days:
Create a backup plan for days you don’t feel like working out. For example, commit to doing a simple 15-minute routine at home or going for a walk. The key is to keep the habit alive, even at a lower intensity.
5. Use Accountability Tools:
Partner with a teammate, coach, or friend to keep each other accountable. Share your goals and check in regularly. Knowing someone is counting on you can keep you moving even when motivation wanes.

Mindset Shift:
Instead of thinking, “I need to feel motivated to succeed,” reframe it as, “Success comes from showing up consistently, regardless of how I feel. Action creates motivation, not the other way around.”

4. LACK OF A CLEAR PLAN OR SUPPORT SYSTEM

The Problem:
Many people approach their fitness resolutions with a vague sense of what they want to achieve, like “get in shape” or “lose weight,” but without a specific plan to guide their actions. Similarly, trying to go it alone without a support system increases the likelihood of quitting when challenges arise. Without a roadmap or accountability, it’s easy to lose direction and motivation.

The Science Says:
Research by Charles Duhigg in The Power of Habit emphasizes the importance of creating a structured “habit loop,” consisting of a cue, routine, and reward. This structure gives habits a framework to thrive in. Additionally, studies show that social support significantly increases the likelihood of maintaining new habits. Accountability and encouragement from others can make even the toughest goals more achievable.

The Jiu-Jitsu Perspective:
In Jiu-Jitsu, success is rarely achieved in isolation. Coaches provide guidance, training partners help you improve, and the academy creates an environment that motivates you to show up. Similarly, your fitness journey needs structure, community, and feedback to keep you on track. A clear plan combined with a strong support system increases your chances of staying consistent and progressing.

Actionable Steps for Athletes:
1. Define Clear, Actionable Goals:
Be specific about what you want to achieve and how you’ll get there. For example, instead of saying, “I want to improve cardio,” create a plan like, “I’ll run 2 miles twice a week and do a 20-minute HIIT session every Saturday.” Having measurable steps makes your goals easier to track and refine.
2. Create a Program Like a Jiu-Jitsu Curriculum:
Just as you wouldn’t roll aimlessly in class, don’t approach fitness without a plan. Work on a balanced program that complements your Jiu-Jitsu. This could include strength training, mobility work, and conditioning, each tied to specific outcomes, such as improved guard retention or better recovery between rounds.
3. Track Your Progress:
Keep a training journal or use a fitness app to log workouts, reps, and personal bests. Seeing your improvement over time provides motivation and highlights areas that need adjustment.
4. Build a Support Network:
Partner with teammates, friends, or family members who share your goals. Discuss your plans, share milestones, and encourage each other to stay consistent. If possible, join group classes or fitness communities that hold you accountable.
5. Seek Expert Guidance:
Just as you rely on a coach to guide your Jiu-Jitsu journey, consider working with a personal trainer, nutritionist, or performance specialist to design a plan tailored to your needs. Having an expert provide feedback and adjustments keeps you focused and progressing safely.

Mindset Shift:
Instead of thinking, “I need to figure this out on my own,” reframe it as, “Having a plan and support system makes me stronger. Every step I take with clarity and guidance brings me closer to my goals.”

5. FOCUSING ON OUTCOMES INSTEAD OF PROCESSES

The Problem:
Many people set fitness goals based solely on outcomes, like losing a certain amount of weight, hitting a PR in the gym, or achieving visible abs. While outcomes can be motivating in the short term, they often feel distant and unattainable, leading to frustration and discouragement when progress is slow. Focusing on outcomes alone also makes it harder to enjoy the journey, which is essential for sustaining long-term habits.

The Science Says:
James Clear, in Atomic Habits, highlights the importance of focusing on systems and processes rather than just goals. He explains, “You do not rise to the level of your goals; you fall to the level of your systems.” A process-oriented approach shifts attention to the daily actions that drive long-term success, making the journey itself rewarding. Research also shows that celebrating small wins along the way boosts motivation and reinforces positive behavior, increasing the likelihood of sticking with a habit.

The Jiu-Jitsu Perspective:
In Jiu-Jitsu, earning a belt or winning a competition is the outcome, but those achievements are byproducts of consistent training, drilling, and learning. The focus is on refining your technique, improving your timing, and solving problems on the mats. Similarly, in fitness, the day-to-day processes—like showing up to the gym, eating balanced meals, and recovering properly—are what ultimately lead to the big wins.

Actionable Steps for Athletes:
1. Set Process-Oriented Goals:
Instead of focusing on an outcome like “I want to lose 20 pounds,” create goals centered on actions, such as “I will complete three 30-minute workouts per week” or “I will add one serving of vegetables to every meal.” These goals are within your control and build momentum over time.
2. Track Habits, Not Just Results:
Keep a log of your efforts—like how many workouts you’ve completed in a month or how consistent you’ve been with meal prepping. Tracking actions helps you focus on the work, not just the end result.
3. Celebrate Small Wins:
Acknowledge improvements that aren’t tied to the scale or PRs. For example, notice when your cardio improves on the mats, your recovery times shorten, or you feel more energized during the day. These wins reinforce that your process is working.
4. Measure Progress Broadly:
Use multiple metrics to track success. For example, instead of solely relying on weight, track strength gains, endurance improvements, mobility progress, and even mental benefits like reduced stress or better focus.
5. Focus on Identity Change:
James Clear emphasizes identity-based habits, where you focus on becoming the kind of person who embodies your goals. For example, instead of saying, “I want to get fit,” reframe it as, “I am someone who prioritizes health and fitness.” This mindset shift makes daily actions feel natural and aligned with who you are.

Mindset Shift:
Instead of thinking, “I’ll be happy when I achieve my goal,” reframe it as, “The process of working toward my goal is where the growth happens. Each small action I take builds me into the person I want to become.”

6. UNDERESTIMATING THE POWER OF ENVIRONMENT

The Problem:
Many people fail to recognize how much their surroundings influence their behavior. Trying to build new fitness habits while surrounded by cues for old, unhealthy ones—like a cluttered kitchen full of junk food or a daily routine that doesn’t include time for exercise—makes it significantly harder to stay consistent. Without adjusting your environment, you’re constantly fighting an uphill battle against old habits.

The Science Says:
BJ Fogg, author of Tiny Habits, explains that environment design is one of the most powerful tools for habit formation. He argues that habits are greatly influenced by cues—triggers in your environment that prompt behavior. Making good behaviors easy and accessible while reducing friction for bad ones is critical. Wendy Wood, in Good Habits, Bad Habits, reinforces this, showing that habits thrive when the environment supports automatic, low-effort decision-making.

The Jiu-Jitsu Perspective:
In Jiu-Jitsu, your training environment is a key factor in your success. A supportive academy with engaged teammates and skilled coaches fosters consistent improvement. The same principle applies to fitness—creating a space and routine that nudges you toward your goals makes it easier to show up and stay on track.

Actionable Steps for Athletes:
1. Simplify Access to Fitness Gear:
Make it easy to start your workouts. Keep your gym bag packed and in plain sight, or store your resistance bands, kettlebells, or yoga mat in a visible, accessible spot at home. Removing barriers helps eliminate excuses.
2. Redesign Your Kitchen for Nutrition Goals:
Organize your kitchen to support healthy eating. Stock your fridge and pantry with nutritious staples and keep junk food out of sight (or better yet, out of the house). Prep meals or snacks ahead of time so healthy options are always ready.
3. Create a Designated Workout Space:
If you work out at home, designate a specific area for fitness. This space serves as a physical cue for exercise, helping you establish a routine. Even a small corner with a mat and dumbbells can be enough to create consistency.
4. Surround Yourself with Positive Influences:
Your social environment matters too. Spend time with people who support your goals, whether it’s teammates who challenge you to train harder or friends who encourage healthy choices. If possible, find an accountability partner who shares your fitness aspirations.
5. Leverage Technology for Accountability:
Use fitness apps or wearables to track your progress and set reminders. Apps like Strava, MyFitnessPal, or even a simple calendar notification can serve as digital cues to keep you on track.
6. Audit Your Daily Routine:
Identify small ways to weave fitness into your daily life. For example, if you work at a desk all day, keep a resistance band nearby for quick stretches or set a timer to stand and move every hour.

Mindset Shift:
Instead of thinking, “I just need more discipline to stick to my habits,” reframe it as, “I can design my environment to make success easier. Every adjustment I make reduces friction and sets me up for long-term wins.”

BRINGING IT ALL TOGETHER

Resolutions fail not because the people who set them lack motivation or desire but because the approach often ignores principles we practice every day on the mats: discipline, clarity, and control. Think about this: how often do people set grand goals—whether in fitness, work, or life—without a clear plan or understanding of the process? It’s like deciding you want to master Jiu-Jitsu without committing and embracing the unique grind of each belt.

Seneca once said, “He who is everywhere is nowhere.” This happens when resolutions are scattered—vague ambitions like “I’ll get in shape” or “I’ll train every day.” These goals lack focus. On the mats, we know improvement comes not from trying everything at once but from targeting specific areas: tightening your guard, refining a sweep, or focusing on mobility. The same is true off the mats—growth requires clear, actionable steps tied to deliberate effort.

Another reason resolutions fail is perfectionism—the idea that a missed day or a slip means failure. This is a mindset we cannot afford in Jiu-Jitsu. How many of you have been swept, submitted, or just had a bad day on the mats? Does that mean you failed as a practitioner? Of course not. As Marcus Aurelius reminds us, “The impediment to action advances action. What stands in the way becomes the way.” Mistakes are not roadblocks but opportunities to adapt and refine. A missed workout or indulgent meal is just a chance to reassess and get back on track.

Relying on motivation is another pitfall. When you first start Jiu-Jitsu, the excitement is high—you’re eager to train, learn, and roll. But what happens when that initial buzz fades? The ones who grow in this art are those who show up anyway. Epictetus said, “No great thing is created suddenly.” Jiu-Jitsu isn’t mastered in weeks, months, or years—it’s a lifetime practice. The same principle applies to building habits and achieving goals. Consistency beats motivation every time.

Finally, resolutions often fail because they focus on things outside our control—outcomes like losing a specific number of pounds or hitting a fitness milestone by a deadline. Marcus Aurelius advises, “You have power over your mind—not outside events. Realize this, and you will find strength.” In Jiu-Jitsu, you can’t control your opponent’s skill or the match’s outcome, but you can control your preparation, effort, and focus. Off the mats, the same holds: focus on showing up, putting in the work, and letting the results come naturally.

At The MATS, we don’t measure success by perfection or short-term wins. We measure it by consistently showing up, learning from our mistakes, and committing to the process. As your coach, I’m not looking for overnight transformations. I’m looking for you to step on the mats day after day, willing to improve by just 1%. Let’s adopt this mindset in everything we do—on and off the mats.

The lessons of Jiu-Jitsu are lessons for life. Don’t let a failed resolution knock you down. Instead, treat it like you would a tough round in training: breathe, reassess, and step back into the fight. That’s how we grow, both as practitioners and as people. Let’s keep showing up, refining our game, and embracing the journey.

Building Champions in Life: How The MATS Jiu-Jitsu Academy Transforms Students Through InsideOut Coaching

At The MATS Jiu-Jitsu Academy, we believe that the principles from Joe Ehrmann’s “InsideOut Coaching” are essential to creating a positive, transformational environment for our students. Our approach goes beyond teaching technical skills; it’s about guiding our athletes to grow as individuals, both on and off the mats. Here’s how we apply these lessons in our academy:

1. Transformational Coaching Approach

At The MATS, our coaching isn’t just about creating champions in competitions—it’s about nurturing champions in life. We focus on the development of each student as a whole, emphasizing values like perseverance, discipline, and integrity. While we celebrate achievements, we prioritize our students’ personal growth, encouraging them to find joy in learning, regardless of competition outcomes.

2. Building Genuine Relationships

Relationships are at the core of what we do. Our coaches invest time in getting to know each student and understanding their unique challenges, goals, and strengths. Building these strong connections creates an environment where students feel seen, valued, and motivated. This also strengthens the bonds within the team, making The MATS a supportive, inclusive community.

3. Coaching with Empathy and Emotional Awareness

We understand that jiu-jitsu can be mentally and physically challenging. Our coaches practice empathy and emotional intelligence, guiding students through the ups and downs of training. Whether a student is frustrated with a plateau, nervous about sparring, or disappointed after a loss, we support them. We see these moments as opportunities for growth, helping students develop resilience and mental toughness.

4. Fostering Character Development

At The MATS, we see jiu-jitsu as a tool for character development. We use Ehrmann’s approach to encourage students to view challenges as opportunities to cultivate humility, patience, and respect. By emphasizing these qualities, we help our students understand that success isn’t just about winning—it’s about growing as individuals who respect themselves, their training partners, and the journey itself.

5. Creating a Positive Team Culture

Our academy is built on respect, accountability, and mutual support. We foster a team culture where everyone is encouraged to help each other grow through sharing techniques, giving feedback, or simply offering encouragement. Our more experienced students often mentor newer ones, creating a welcoming, family-like atmosphere that makes everyone feel at home.

6. Understanding Our "Why"

At The MATS, our purpose is clear: we’re here to create positive, lasting impacts on our students’ lives. We believe in coaching with purpose and heart, focusing on helping students become the best versions of themselves. This mission informs everything we do, from our teaching approach to handling competitions, creating a learning environment that prioritizes growth and well-being over purely competitive success.

Through these principles, The MATS Jiu-Jitsu Academy applies the heart of “InsideOut Coaching”, shaping skilled martial artists and individuals equipped with resilience, respect, and integrity. We’re proud to cultivate an environment where each student can thrive, embracing their journey on the mats and beyond.

Your First Jiu-Jitsu Class: Everything You Need to Know to Feel Like a Pro

Starting Brazilian Jiu-Jitsu can seem a bit intimidating, but your first class is a rite of passage into an incredible journey. The good news? You don’t need to be an athlete or have any background in martial arts to begin. Here’s what to expect in your first jiu-jitsu class so you can confidently walk in and leave feeling accomplished.

1. What to Wear

No fancy gear is needed to start! If you don’t have a gi (the traditional uniform), wear comfortable athletic clothing that lets you move freely. Most gyms have loaner gis available, allowing you to try one out. Leave jewelry and accessories at home to avoid injuries. Pro tip: bring a water bottle and flip-flops to wear off the mats.

2. Warm-Up Wonders

Your class will likely start with a warm-up designed to loosen your body and prepare you for training. At The MATS Academy, we provide a dynamic warm-up that includes animal-like movement, yoga, mobility drills, and inversions. These drills might feel a little unfamiliar at first, but they are crucial to jiu-jitsu. Just follow along, and don’t worry about being perfect—everyone starts somewhere.

3. Technique Time

After the warm-up, the instructor will demonstrate a technique, usually a fundamental move such as a guard pass or a simple sweep. They will break it down step by step and explain how it works and why. This is your opportunity to observe and absorb the details.

4. Partner Practice

Once the technique is demonstrated, you’ll pair up with a partner to practice. Don’t worry if you feel nervous—your partner is there to assist, not to compete. Move at your own pace and concentrate on understanding the mechanics of the move. Everyone was a beginner at some point, and most teammates will be supportive and encouraging.

5. Sparring Optional

Some gyms offer light sparring, also referred to as “rolling,” at the end of class. If your instructor provides this opportunity and you feel prepared, you’re welcome to participate. However, there’s no pressure to spar during your first class. Watching others roll can also be a valuable way to learn and grasp the flow of jiu-jitsu.

6. Ask Away

Have questions? Don’t hesitate to ask! Coaches enjoy assisting new students, and there’s no such thing as a silly question. Whether you’re uncertain about a technique or inquisitive about the gym’s culture, now is the perfect time to express your thoughts.

7. Cool Down

At the end of class, you’ll cool down with stretches or light movements. This is also an excellent opportunity to reflect on what you’ve learned. Don’t worry if you didn’t retain everything—jiu-jitsu is a marathon, not a sprint. The key thing is that you showed up and tried something new.

 8. No Pressure

Walking into your first jiu-jitsu class can feel like a significant step, but remember: no one expects you to master anything on your first day. Your initial goal is simply to show up, enjoy yourself, and get a feel for the sport. Progress comes with consistency, and every black belt once had a first day just like yours.

Your first jiu-jitsu class marks the start of an exciting journey filled with growth, challenges, and camaraderie. Whether you leave feeling exhilarated or slightly overwhelmed, take pride in taking that first step. Are you ready to discover what you’re capable of? The MATS are waiting for you!

Strong Finish, Purposeful Start.

As we wrap up 2024, there’s a feeling in the air—a mix of excitement and exhaustion, festivity and reflection. December fills our days with family gatherings, travel, and sweet treats that bring warmth and comfort. Amid all the celebration, though, it’s easy to drift from our goals, tempted by the abundance of indulgences and the hustle of holiday schedules. But what if, instead of letting December derail us, we embraced it as the perfect time to set a steady foundation, ready to launch us confidently into the new year?

Imagine stepping into 2025 with the momentum of a strong finish, where your progress this year becomes the starting point for even greater things. Rather than starting from scratch with “new resolutions,” let’s talk about simple, powerful ways to reflect on 2024, make intentional choices through December, and charge into the new year with focus and excitement.

Reflect with Warmth: Celebrating Wins, Growing from Setbacks

The end of the year invites us to pause and look back, not only at what we’ve accomplished but also at the challenges we overcame and the lessons we gathered along the way. Taking time to celebrate the highs and learn from the lows can ground us in what matters.

Think back to a few moments in 2024 that made you feel proud—when you surprised yourself, grew in ways you hadn’t expected, or felt that satisfying sense of progress. You give yourself a well-deserved pat on the back by jotting down these wins. At the same time, recognize the tough moments, those setbacks that left you scratching your head or rethinking your approach. Instead of seeing them as failures, consider them stepping stones that taught you something valuable. This reflection helps you head into the holiday season, and, ultimately the new year, with gratitude and confidence.

Choosing Mindfully Amid Temptations

Let’s be honest: December is filled with delicious distractions—foods we look forward to all year, drinks we share with friends, and gatherings that keep us up late. But we don’t have to choose between enjoyment and progress; we can have both.

Think of it this way: rather than denying yourself, focus on choosing those holiday indulgences that make the season unique for you. Maybe it’s your aunt’s famous cookies or a holiday cocktail that only occurs once a year. By picking your treats with intention, you’ll find yourself savoring the season’s best without the stress or guilt.

You don’t have to aim for perfection—far from it. A good rule of thumb is aiming for balance: if you can keep your core healthy habits intact most of the time, those indulgent moments feel like a proper treat instead of a backslide. Hydrate often, grab nourishing meals when you can, and listen to your body. Staying mindful of these small, steady practices helps keep your energy high, even when your schedule’s packed.

Embracing Boundaries with Grace

We all know how quickly the holidays can drain our energy, especially regarding food, social commitments, and the occasional family tension. Setting gentle but firm boundaries is a powerful way to stay true to yourself during the season, honoring your needs as you spend time with loved ones.

When it comes to food and drink, for instance, remember that “no, thank you” is a perfectly valid response—and one that doesn’t need an explanation. If you’re looking to limit alcohol, try a fun alternative drink or sip on something non-alcoholic between glasses to enjoy the moment without overdoing it. Most importantly, permit yourself to rest when you need it. Sometimes, stepping away for a little quiet time is all you need to recharge and return to the festivities with a fresh outlook.

Building Momentum Through Small Actions

We often think of momentum as requiring significant steps, but in reality, the small, consistent actions carry us forward, even during a busy season like December. These small habits can make a huge difference as we finish the year.

Starting each morning with five minutes of reflection or intention-setting can be surprisingly powerful. Maybe it’s a quick check-in to remind yourself of what’s important today or simply taking a deep breath before the day begins. Movement is equally grounding, even if it’s a brisk walk, a few stretches, or a 10-minute burst of exercise. Moving your body, even in small doses, can improve your mindset and energy.

And don’t underestimate the value of gratitude, especially at the end of each day. Pausing to appreciate moments of joy—like a warm conversation or a funny family memory—can shift your focus to the season’s beauty, keeping you grounded and positive.

Setting Meaningful Goals for a Strong Start in 2025

Instead of waiting for January 1st to set resolutions, consider December a chance to refine your vision for 2025. Rather than aiming for a total reinvention, consider building on your progress in 2024, asking yourself, “What’s my next step?”

Take a moment to imagine your ideal day in the coming year. What habits and activities fill that day? Use this vision to shape your goals with clarity. And remember, goals don’t have to be rigid. Life has twists and turns, and flexible goals allow you to adapt while moving forward.

Finding Joy and Balance in Connection

Amid the excitement of holiday gatherings, staying present with loved ones and making room for joy can be incredibly fulfilling. Practice being there for each moment—listen deeply, engage fully, and laugh heartily. Enjoy the warmth of these connections, and let them fuel your spirit.

While celebrations and gatherings are lovely, remember it’s okay to pick and choose the events that truly resonate with you. Not every invitation needs a “yes.” By choosing with intention, you’re honoring your energy and giving your best self to the people and events that matter most.

Embracing the Last Days of 2024 as a Catalyst for Growth

This final month is more than a countdown to the new year. It’s an opportunity to end 2024 with gratitude, confidence, and clarity. Imagine stepping into 2025 not with new resolutions but with a continuation of the journey you’re already on. You can make this December a meaningful bridge into the new year with thoughtful reflection, mindful choices, and a clear sense of purpose.

These last 31 days are here to remind you of your progress and your potential. Embrace them, celebrate them, and use them to build momentum. Here’s to finishing out 2024 strong and stepping boldly into the possibilities of the new year!

Embracing Discomfort: How “The Comfort Crisis” Can Transform Your Jiu-Jitsu Journey at The MATS Academy

At The MATS Academy, true growth happens when we push beyond the boundaries of comfort. This philosophy echoes Michael Easter’s lessons in “The Comfort Crisis,” where he explores how our modern lives—marked by endless convenience and comfort—have made us less resilient, focused, and ultimately less fulfilled. Easter’s call to embrace discomfort aligns perfectly with the challenges and growth Brazilian Jiu-Jitsu (BJJ) offers. Here’s how the principles in “The Comfort Crisis” can deepen your jiu-jitsu training and daily life, creating resilience, adaptability, and clarity.

Seeking Discomfort to Build Resilience

In “The Comfort Crisis,” Easter explains that comfort keeps us from reaching our potential. Jiu-jitsu, by nature, challenges us physically and mentally in ways that modern life rarely does. When you step onto the mats at The MATS Academy, you’re stepping into a place where you’ll face physical exhaustion, the humility of losing, and the grind of mastering techniques that may take months or years to perfect.

Instead of avoiding these challenges, we encourage our members to lean into them. Whether rolling with a higher belt, drilling a difficult move repeatedly, or simply showing up when motivation is low, this pursuit of discomfort builds resilience. Each struggle on the mats teaches us to stay calm under pressure and see adversity as an opportunity to grow as martial artists and individuals.

Sharpening Focus and Adaptability

In jiu-jitsu, as in life, the ability to adapt quickly and think on your feet is essential. Easter warns that comfort can dull our mental edge, but training jiu-jitsu counters this effect. Every session at The MATS Academy places you in dynamic, high-pressure situations that demand rapid decision-making. From adjusting your game against different opponents to responding to unforeseen moves, BJJ training keeps your mind sharp, adaptable, and always learning.

At The MATS, we intentionally create an environment that fosters this adaptability. Training with various partners challenges you to adjust your approach, think creatively, and focus clearly amid intensity. This ability to adapt to the unknown translates to resilience beyond the mats, enhancing your capacity to face life’s daily challenges with confidence.

Reconnecting with Nature for Mental Clarity

Easter emphasizes reconnecting with nature to reset the mind and build resilience. In an age dominated by screens and indoor living, getting outside has undeniable benefits for our mental and physical health. While jiu-jitsu is typically practiced indoors, we encourage our members to step outside the academy for outdoor conditioning, hiking, or yoga to incorporate natural elements into their training.

When we take a class outdoors or add hiking as a conditioning exercise, we take lessons from “The Comfort Crisis.” The variety of terrain, the fresh air, and the elements force us to embrace discomfort in a new way, improving endurance and mental clarity. This is also a fantastic way to reset and reflect after intense training, creating balance in our training and life routines.

Overcoming the Fear of Failure and Embracing Losses

Easter underscores that embracing failure is essential for growth. The journey of BJJ is full of failures—whether tapping out, struggling to learn a technique, or being outperformed by a teammate. At The MATS Academy, we see losses as valuable learning experiences, each offering insight far more valuable than a win. This mindset shift allows us to let go of our ego and be open to growth.

Instead of focusing solely on winning each roll, we encourage our members to view training as a journey of continual improvement. We remind them that every tap, every frustration, and every tough roll is essential to growth. By shifting our perspective on failure, we learn to appreciate the lessons it brings, both in jiu-jitsu and beyond.

Pushing Physical Limits for Mental Strength

“The Comfort Crisis” shows us that pushing physical boundaries can unlock untapped mental potential. BJJ offers this challenge by demanding strength and endurance, often beyond what we think we can. At The MATS Academy, we push members to dig deep, whether through extended rounds, rolling with higher belts, or conditioning drills that test endurance.

In the moments when you’re tired, outmatched, or feel you can’t push any further, you discover a new level of grit and resilience. Training this way reinforces the idea that discomfort is temporary and that going through it builds inner strength that lasts. This mental toughness translates to better performance on the mats and a newfound resilience when facing everyday challenges.

Incorporating Health Disciplines for Enhanced Performance

Easter highlights the benefits of intermittent fasting and ancient health practices as ways to build discipline and reset our bodies. We support these principles at The MATS Academy, recognizing that what we put into our bodies—and when—affects our performance on the mat. Some members experiment with fasting, mindful eating, and other health disciplines to enhance their endurance, focus, and overall performance.

Through these practices, we can condition ourselves to perform optimally even under challenging conditions, building discipline in both mind and body. As Easter points out, these health disciplines help us break free from the constant comfort of modern life and reinforce our connection to our bodies and our goals.

Practicing Mindfulness and Staying Present

Being present is critical in jiu-jitsu, where each moment demands focus, awareness, and quick decision-making. Easter underscores the importance of mindfulness in dealing with discomfort, and at The MATS Academy, we emphasize presence and awareness in practice and life.

We often incorporate breathwork, meditation, or focused relaxation exercises into our training sessions to enhance focus and mental clarity. These techniques help us stay calm in high-pressure situations, manage stress, and build a strong mental foundation for intense training. Mindfulness, both on and off the mat, allows us to appreciate each moment fully and make intentional choices.

Embrace the Comfort Crisis Mindset

The principles from “The Comfort Crisis” fit naturally into the culture of Brazilian Jiu-Jitsu, offering valuable lessons in resilience, adaptability, and mindfulness. At The MATS Academy, we strive to bring these principles to life, helping each member embrace discomfort as a powerful tool for growth.

From pushing through tough rolls to trying new health practices and seeking growth through challenges, our approach at The MATS Academy reflects Easter’s message: stepping outside our comfort zones isn’t just beneficial—it’s essential. By embracing discomfort, we unlock a more resilient, adaptable, and fulfilled version of ourselves, both on the mat and in life.

Building Atomic Habits for Jiu-Jitsu Success: Small Wins with Big Impact at The MATS Jiu-Jitsu Academy

Many students at The MATS Jiu-Jitsu Academy come in eager to make giant leaps forward. But what if the secret to success wasn’t about massive jumps but rather small, steady steps that build over time? That’s the essence of “Atomic Habits”, a book by James Clear, which teaches how the little things we do consistently make the most difference in the long run. Here’s how we can apply these core principles to training jiu-jitsu and, by extension, improve our approach to life.

Focus on Small, Consistent Improvements

In BJJ, aiming to improve just 1% each day might sound like little, but those tiny gains add up! It could mean drilling a single technique until it feels more natural or focusing on a tiny adjustment in your game. Over time, these small gains compound, turning into big progress. 

At The MATS Academy, we encourage our students to avoid the “all or nothing” mindset. Progress is a marathon, not a sprint. Show up, improve a little each day, and watch how these small victories compound into something big.

Optimize Your Environment for Growth

Your environment plays a massive role in your success. Think about it: staying on track is much easier when you surround yourself with people who inspire you and keep you accountable. Choose training partners who motivate you and support your goals, and seek out mentors who can guide your journey. That’s part of why The MATS Academy is set up the way it is—to provide a community that pushes you toward your best self.

Make Your Training Routine Obvious
Creating a consistent training routine is key to building your BJJ habit. Instead of wondering, “Will I go to class this week?” plan your training as if it’s a non-negotiable part of your day. Maybe it’s every Monday, Wednesday, and Saturday morning. Setting a schedule makes your practice obvious—something you don’t have to think twice about. It’s one less barrier to building that training consistency.

Find the Fun in Training —

Make It Attractive!
BJJ should be something you look forward to! Find ways to keep training exciting, whether by setting small goals for each session, finding joy in learning a new move, or celebrating those moments where something finally “clicks.” Training with positive teammates or people who make you laugh also goes a long way. At The MATS Academy, we’re all about fostering an environment that’s challenging and enjoyable. 

Simplify and Make It Easy
If you’re just starting out or trying to learn a new move, break it down into smaller parts. Focus on mastering one small aspect at a time rather than overwhelming yourself with a full, complex technique. For example, if you’re learning an armbar, focus on body positioning before worrying about the finish. Taking things step-by-step means you’ll find that complex moves feel much more manageable.

This principle also applies to building your fitness habits outside of class. Start small and work your way up. Make each step manageable, and you’ll steadily improve without burnout.

Track Your Progress to Reinforce Success

Sometimes, it’s easy to feel like you’re not progressing. That’s where a training journal comes in handy. Write down what you worked on, what you did well, and what you’d like to improve next time. When you reflect on your notes, you’ll see how far you’ve come—even if you don’t always feel it daily. At The MATS Academy, we love seeing our students reflect on their progress. It’s a powerful motivator!

Celebrate the Small Wins —

Make It Satisfying
Don’t wait for big milestones like belts to celebrate your success. Recognize the small wins: successfully executing a technique you struggled with, surviving a challenging round, or consistently showing up for a full month. Rewarding yourself after hard work strengthens your commitment and makes you feel proud of your journey. 

Embrace Your Identity as a BJJ Practitioner

Instead of focusing on the belt color or comparing yourself to others, try to embody the mindset of a dedicated BJJ athlete. Show up, train, and improve—not for external validation but because it’s who you are and what you love to do. This identity keeps you consistent over the long term, not the external rewards.

Show Up, Even When It’s Tough

One of the most valuable habits to build is simply showing up. Even when you’re tired or feel off, just showing up to class and doing something (even if it’s just drilling basics) keeps you in the habit loop. Sometimes, the most challenging part is just getting on the mat. But once you’re there, everything else flows. The MATS Academy culture is about creating a place where you want to show up—even when you don’t feel like it.

Applying Atomic Habits Beyond the Mats

These principles aren’t just for jiu-jitsu—they also apply to life. Whether you’re learning a skill, working toward a personal goal, or looking to improve your health, focus on small, consistent habits that build the life you want over time. Remember, change doesn’t happen overnight, but with daily, intentional effort, it’s amazing what you can accomplish.

Ready to Build Your Jiu-Jitsu Habits?

At The MATS Academy, we believe in the power of small steps. Join us on the journey to building habits that make you better on the mat and enrich every part of your life. Each class, each technique, and each training session is a building block toward the BJJ player—and person—you’re becoming.

Gratitude: Reflections from the Mats

Each chapter of my life has been enhanced by the relationships and circumstances related to jiu-jitsu, and I will forever be grateful for that. To honor jiu-jitsu's impact on my life, I make it a point to train on my birthday every year, November 15th. It's a personal gift to myself—a way to reflect on where I was and where I am now and to envision the future.

Jiu-jitsu has profoundly impacted my life. During my early years of training in New York City, I befriended Mattie Leto, a black belt and chiropractor who inspired me to pursue a career in chiropractic. When choosing which chiropractic school to attend, I factored in the quality of the nearby jiu-jitsu academies. Ultimately, I decided on Life University in Atlanta, where I trained at the Alliance Headquarters. There, I met my wife, Erin, who motivated me to chase our dreams together. We went on to start a family and open Flower of Life Chiropractic and The Mats in DFW.

Every significant life event has been influenced by jiu-jitsu, leading me to build a community with all of you today. I am deeply grateful for each of you—my students—and for jiu-jitsu itself, which has shaped me not only as a coach but also as a person.

Every time I step onto the mat and see you all pushing yourselves, digging deep, and committing to your growth, I remember why I do this. Each of you brings something unique to our academy. Your dedication, drive, and trust make this a place of strength and respect. I know that the training can be challenging. There are days when the techniques don’t click, fatigue hits harder, and the journey feels uphill. And yet, you keep showing up, putting in the work, and growing through the challenges. That resilience isn’t easy to find, and I’m grateful to witness it daily.

Jiu-Jitsu has been a profound teacher in my life. It’s shown me the value of patience, the importance of discipline, and the resilience from facing—and embracing—difficulty. There’s a certain humility gained when constantly challenged on the mat, and that’s a lesson I carry into everything I do. Through Jiu-Jitsu, I’ve learned that strength isn’t always about winning but showing up with courage and resolve, no matter the outcome.

And as a coach, I feel privileged to share that journey with you. Every drill, match, and piece of feedback is part of a bigger picture we’re creating together. Watching each of you grow, push through obstacles, and celebrate victories, big and small, has made me a better coach, a better practitioner, and, honestly, a better person.

Jiu-Jitsu isn’t for the faint of heart. It takes grit, perseverance, and a willingness to face discomfort head-on. That makes it so powerful, and I believe in purpose and intentional effort training. This isn’t about quick fixes or easy paths. It’s about committing to the long road that builds resilience, grit, and true strength.

One of the greatest lessons Jiu-Jitsu has taught me is to appreciate the journey, not just the destination. Each practice, repetition, and roll is part of a process that goes beyond just learning techniques. It’s about developing a mindset that can face challenges with resilience and gratitude. And I’m so grateful that you all trust me to guide you along that path.

Thank you for your hard work and for making our academy a place of support, respect, and shared growth. Your energy, commitment, and how you support each other have created a true community. I’m grateful for the chance to be part of that. Coaching each of you is an honor, and every time I see you hit a new milestone or overcome an obstacle, it’s a reminder of why I love this art and this community.

As we head into this season of gratitude, please reflect on your Jiu-Jitsu journey.  I welcome you to appreciate the hard days, the little victories, and the lessons that Jiu-Jitsu has taught you along the way, as they may have led you to where you are now. There is strength in the struggle and beauty in the process.

Thank you for trusting me, for inspiring me, and for making our academy a place I look forward to being in every day. I’m proud of you all and can’t wait to see where we go together next.

Happy Thanksgiving to all of you!