Send us a text

Holli LaMarque of Fortitude Defense shares a clear path for people who don’t see themselves as fighters to become hard targets: stand tall, make eye contact, use your voice, and have a plan if kindness fails.

We unpack her Embolden–Equip–Empower framework and why each stage matters. Embolden builds courage and presence so you stop advertising vulnerability. Equip layers in high-percentage techniques that hold up under pressure wrist releases, wall escapes, palm and knee strikes, positional control. Empower teaches you to take charge when escape isn’t possible: mount, side control, back takes, and chokes that work for smaller bodies. We compare sport jiu-jitsu to street realities, highlighting what transfers (timing, breathing, composure, leverage) and what to simplify (no fancy flying arm bars in a gas station).

Holli tackles tough myths head-on: you do not need to “get fit first,” and a single workshop won’t make you safe. She redesigned Fortitude around a Lifer model one investment for Levels 1–3 with unlimited refreshers so skills and mindset get real reps. We talk kids’ self-defense, spotting grooming and domestic violence red flags, and why trauma-aware coaching matters. You’ll hear practical drills to raise your presence eye contact, confident greetings, posture and why ground skills are a must for women and smaller folks. Holli also shares her own game (mount pressure, guillotines, Ezekiel Chokes, triangles) and how competing and cross-training sharpen her teaching.

If you care about personal safety, confidence under pressure, and the blend of mindset plus mechanics, this conversation gives you a roadmap. Follow Fortitude Defense on Instagram, check classes at fortitudedefense.com, and connect with us on the Caffeinated Jiu-Jitsu Instagram. If this helped, subscribe, leave a review, and share it with someone who needs a confident plan.

Visit https://fortitudedefense.com/

Connect on Instagram @fortitude_defense

Support the show

Join the Caffeinated Jiu Jitsu Community on IG @caffeinated_jiujitsu

Got Questions? Want to be a guest? Let's connect
caffeinatedjiujitsu@gmail.com

Send us a text

A late night drive after class can turn into a spiral: replayed rounds, imagined judgments, and the quiet pressure to be great at jiu-jitsu. We decided to confront that pressure head on and rebuild a healthier way to train one that trades validation for longevity and brings back the simple joy of learning. With a renewed plan for 2026 and a mix of solo reflections and real conversations across the community, we’re focusing on depth, consistency, and the kind of honesty that keeps people on the mat.

We unpack where pressure hides: comparisons that happen even when you try to avoid them, highlight reels on social that sell the illusion of straight-line progress, and unspoken academy expectations that make you feel like you should win certain rounds or never ask basic questions. We look at how identity can twist a rough night into a referendum on who you are, and how that fear narrows your game until play disappears. The antidote isn’t to stop caring; it’s to redefine what “good” means. Think awareness over dominance, sustainability over spikes, and honest reps over curated outcomes.

You’ll hear practical ways to train lighter and improve faster: set a single intention per session, protect curiosity, and zoom out beyond a bad day or week. We talk leg locks, inversion experiments, and why giving yourself permission to be “bad” for a while is often the fastest path to real skill. We also touch on culture why humility wins, how positive leadership makes progress feel possible at any age, and why patience is baked into the belt system for a reason. If you’re competing this year, you’ll get a balanced mindset for pursuing medals without letting pressure steal your sleep.

Subscribe, share this with a teammate who needs it, and leave a review with the single intention you’ll try next class.

Support the show

Join the Caffeinated Jiu Jitsu Community on IG @caffeinated_jiujitsu

Got Questions? Want to be a guest? Let's connect
caffeinatedjiujitsu@gmail.com

Send us a text

A lot of schools say, “iron sharpens iron.” Few build an entire culture around it. We sat down with Professor Caleb Holland, owner and head coach of Iron Wolf Academy in Braselton, GA, to unpack how a humble school without a sign on the door grew to a packed mat by focusing on faith-driven values, clear standards, and relentless community. Caleb shares the origin of the Iron Wolf name, why the vibe is designed not accidental and the three rules that guide everything: take care of your partner, do your best, and have fun.

Caleb’s path to black belt winds through tang so do and judo, into Brazilian jiu-jitsu, a humbling early tournament, and a knee injury right after earning black belt. The turning point? Returning at the Charleston Open, losing on points, and still realizing he belonged at black belt. He credits influence from judo coach Max Andrews and Atos black belt Kristian Woodmansee, plus years of cross-training that shaped his lens on modern leg locks, takedowns, and the balance between Gi and no-Gi.

We go deep on coaching: moving from technique lists to concept-first teaching, why short specific rounds sharpen competitive scrambles, and how early exposure to heel hooks actually makes rooms safer. Caleb explains why stand-up matters judo and wrestling included and how a women-led program created space for safer learning and real confidence. We also talk culture at scale: hygiene and standards, clean music and language, the role of faith, and why referrals beat ads when your room delivers consistent results and care.

If you’re a practitioner, you’ll get practical insights on building a game that fits your body and goals. If you’re a coach or owner, you’ll hear hard-won lessons on structure, growth, and guarding the vibe. Hit play, then tell us: what’s the one standard your gym should never compromise?

Enjoyed this one? Follow, share with a teammate, and leave a quick review to help more grapplers find the show.

Support the show

Join the Caffeinated Jiu Jitsu Community on IG @caffeinated_jiujitsu

Got Questions? Want to be a guest? Let's connect
caffeinatedjiujitsu@gmail.com

Send us a text

Coffee in hand, gi on the chair, and a question that won’t let go: why do we keep showing up to jiu-jitsu long after the first aches fade? I’m back after travel, training in Manila and Vegas, and a much needed reset to unpack the hidden reasons BJJ becomes more than a hobby and why it quietly reshapes who we are.

We start with the gateway motives fitness, self-defense, a friend who wouldn’t stop asking and drill down to what keeps us obsessed: earned control in a chaotic world. When life’s loud, the mat simplifies everything to breath, frames, timing, and honest feedback. No judgment, just taps and tries. That clarity draws in high-stress pros, parents, and service members who need a place where effort lands and focus returns.

Then there’s connection without words. Rolling builds trust across language, politics, and background. The academy becomes a rare kind of community where names are remembered and absence is noticed. We talk about how those bonds feel tribal and how shared struggle builds respect that lasts longer than any stripe.

We also face the hard part: healing through hardship. BJJ doesn’t flatter or pity; it meets you where you are and asks you to breathe, adjust, and try again. For many, that rhythm helps process grief, depression, and anxiety. The mat becomes moving therapy steady, honest, and grounding. From there, identity and belonging take root. Not a purchased persona, but an earned one based on integrity, humility, and consistency. It’s a place to be seen for how you show up, not what you own.

By the end, the throughline is clear: we stay because jiu-jitsu helps us become the person, we want to be more patient, disciplined, confident, and alive. If that resonates, hit play, reflect on your own “why,” and share this with someone who might need a nudge onto the mat.

Subscribe, leave a review, and tell us: what’s your hidden reason to train?

Support the show

Join the Caffeinated Jiu Jitsu Community on IG @caffeinated_jiujitsu

Got Questions? Want to be a guest? Let's connect
caffeinatedjiujitsu@gmail.com

Send us a text

Ever walked out of BJJ class feeling like you've just learned the perfect technique, only to completely forget it by the next day? You're not alone. This episode dives into the game-changing practice of strategic note-taking for jiu-jitsu practitioners at every level.

The martial journey becomes exponentially more rewarding when you pair physical training with deliberate mental processing. Using the "3S Method" (Situation, Steps, Success/Struggle), you'll learn how to capture essential details from each class in a way that actually sticks. Whether you're struggling to remember basic positions as a white belt or refining complex sequences as a colored belt, this framework transforms scattered impressions into organized knowledge.

Timing matters enormously when documenting your training. Those who take notes immediately after class retain significantly more than practitioners who wait until later. We explore practical approaches to make this habit sustainable, from bench-side jotting to voice memos that can be expanded later. The format whether traditional notebook or specialized BJJ app should match your personal style and routine.

The true power of BJJ journaling lies in pattern recognition. By consistently documenting your training, you'll start noticing which techniques naturally work for your body type and movement style. These insights help you develop a personalized game rather than simply collecting random techniques. Plus, having a training history to revisit when you're stuck in a technical rut provides immediate solutions from your past successes.

Ready to accelerate your progress on the mats? Join our growing Instagram community @caffeinatedjujitsu and share your own note-taking methods. We'd love to see snapshots of your BJJ journals and hear how documentation has transformed your training. Subscribe, leave a review, and remember—drilling plus reflection is where the magic really happens.

Support the show

Join the Caffeinated Jiu Jitsu Community on IG @caffeinated_jiujitsu

Got Questions? Want to be a guest? Let's connect
caffeinatedjiujitsu@gmail.com

Send us a text

What does it truly mean to be a woman in Brazilian Jiu-Jitsu? Multiple-time IBJJF champion and brown belt Jacqueline "Bad Jackie" Young returns to Caffeinated Jiu-Jitsu to explore this question with raw honesty and hard-won wisdom.

From the mat to the competition arena, Jackie shares how being consistently underestimated has become a source of empowerment rather than frustration. "My favorite part about jiu-jitsu is that I'm a woman," she reveals, explaining how the surprise on opponents' faces when technique trumps strength has fueled her competitive fire across 17 IBJJF Open Championships, back to back IBJJF World Championships, and recently her NFT Title win.

The conversation takes a powerful turn when Jackie courageously recounts her recent personal story who manipulated her for two years, leading to heartbreak just days before her planned wedding. This devastating experience highlights the darker side of gym culture that women must navigate. Yet even more revealing is how the broader jiu-jitsu community rallied around her with unwavering support, demonstrating the true spirit of martial arts at its best.

For women considering BJJ, Jackie offers practical guidance on selecting the right gym environment: research thoroughly, look for female representation, and understand the instructor's background. Her advice extends beyond technical aspects to the psychological journey: "Don't pressure yourself to be good immediately—comparison is the thief of joy."

Whether you're a woman curious about starting BJJ, a male practitioner seeking to better understand your training partners, or someone who simply loves powerful stories of resilience, this episode offers invaluable perspective from someone who's experienced both the shadows and brilliance of life on the mats.

Support the show

Join the Caffeinated Jiu Jitsu Community on IG @caffeinated_jiujitsu

Got Questions? Want to be a guest? Let's connect
caffeinatedjiujitsu@gmail.com

Send us a text

Considering stepping onto the jiu-jitsu mats for the first time but feeling hesitant? This episode is your complete roadmap to beginning your BJJ journey with confidence and clarity.

After returning from a brief hiatus, I'm diving into everything the curious newcomer needs to know about Brazilian Jiu-Jitsu – from what it actually is (think chess meets wrestling) to who it's truly for (spoiler: everyone). Drawing from my own experience as someone who once nervously walked into a gym feeling completely out of my element, I break down the myths that might be holding you back.

"I need to get in shape first" and "I'm too old to start" are just two of the misconceptions I dismantle, sharing stories of practitioners who began in their 40s, 50s, and beyond. We explore what your first class will really feel like, what to wear, and the unwritten etiquette that will help you feel at home from day one. I also offer crucial guidance on finding the right academy with clean mats, supportive instructors, and a welcoming community.

Beyond the physical benefits, we delve into how jiu-jitsu transforms mental health, teaching you to remain calm under pressure and fully present in a world of constant distraction. The most valuable lesson? Consistency trumps natural talent every time. The person who shows up regularly, even when progress feels slow, is the one who ultimately succeeds on this journey.

Ready to fold clothes with people still in them? Shoot me an email at caffeinatedjiu-jitsu@gmail.com or connect on Instagram to share your beginnings. The hardest part is walking through that door – everything after that is just showing up.

Support the show

Join the Caffeinated Jiu Jitsu Community on IG @caffeinated_jiujitsu

Got Questions? Want to be a guest? Let's connect
caffeinatedjiujitsu@gmail.com

Send us a text

The journey into Brazilian Jiu-Jitsu often begins with unexpected catalysts. For Amanda Cowie, it was her three energetic boys that first brought her to the edge of the mats. After watching from the sidelines for two years, this talent acquisition professional finally stepped onto the mats herself, discovering a world that would transform both her physical capabilities and mental resilience.

Amanda's story resonates with anyone who's ever felt out of their element when starting something new. The intimate nature of BJJ initially created discomfort, and technique retention proved challenging. Yet the turning point came not from mastering a specific move, but from forming a genuine connection with a training partner who made the experience fun. This human element of jiu-jitsu—the community that forms around shared struggle—emerges as a powerful theme throughout our conversation.

Our discussion weaves between Amanda's recent competition experience (where she earned gold despite overwhelming pre-match nerves), her technical evolution from pressure passer to developing a more well-rounded game, and the fascinating parallels between talent acquisition and martial arts. Both worlds require adaptability when plans falter, patience through rejection, and the humility to acknowledge areas for improvement. Most surprising is how Amanda, like many practitioners, finds mental decompression through an activity that outsiders might view as stressful.

For parents juggling careers and family responsibilities, Amanda offers practical insights on fitting training into busy mornings, balancing multiple children's activities, and using jiu-jitsu as a space where work emails and household duties temporarily disappear. Her perspective as both a mother and competitor provides valuable wisdom for anyone struggling to maintain consistency in their training journey.

Ready to hear how a self-described non-competitive person transformed into a medal-winning grappler? Listen now and discover why Amanda believes that even when progress feels slow, the benefits of sticking with jiu-jitsu extend far beyond techniques learned on the mat.

Reach out to Amanda on IG @mandabears

Support the show

Join the Caffeinated Jiu Jitsu Community on IG @caffeinated_jiujitsu

Got Questions? Want to be a guest? Let's connect
caffeinatedjiujitsu@gmail.com