Education for Life

Age is just a number when it comes to self-improvement, and learning martial arts after 40 is one of the most empowering decisions you can make. At Six Blades Jiu Jitsu South Denver, we help individuals in their 40s, 50s, and beyond discover the incredible benefits of training in Brazilian Jiu-Jitsu (BJJ). Whether you’re looking for self-defense skills, better mobility, or a supportive community, our academy provides a life-changing experience. Self-Defense & Self-Protection One of the biggest reasons people over 40 start Jiu-Jitsu is self-defense. Unlike striking-based martial arts, BJJ focuses on using leverage and technique rather than brute strength. This means that regardless of size or age, you can learn to defend yourself against a larger, stronger opponent. Our structured training ensures that you gain real-world self-protection skills while training in a safe, controlled environment. Body Awareness & Mobility As we age, maintaining mobility and coordination becomes essential. Jiu-Jitsu teaches you how to move efficiently, improving balance, flexibility, and core strength. Many students over 40 find that BJJ helps reduce stiffness, strengthen stabilizing muscles, and enhance overall body awareness, making everyday movements easier and more controlled. Mental Health: Combating Depression & Anxiety Martial arts is not just about physical fitness—it’s also a powerful tool for mental well-being. The challenges of Jiu-Jitsu require focus, problem-solving, and perseverance, which can be incredibly beneficial in managing anxiety and depression. The act of training releases endorphins, reduces stress, and provides a healthy mental escape from daily life. Building Sociability & Community Training at Six Blades Jiu Jitsu South Denver means becoming part of a supportive and welcoming community. Many adults over 40 struggle to find new social circles, but Jiu-Jitsu offers an instant network of like-minded individuals. The camaraderie built on the mats extends beyond training sessions, leading to meaningful friendships and a sense of belonging. Developing a Positive Mindset BJJ teaches patience, resilience, and the ability to overcome obstacles. As a result, students often develop a more positive outlook on life. The discipline and goal-setting involved in training help reinforce confidence and a sense of achievement, leading to a stronger, more optimistic mindset. Take the First Step! It’s never too late to start training. At Six Blades Jiu Jitsu South Denver, we offer classes tailored to all experience levels, ensuring a safe and enjoyable environment for everyone—no matter their age or background. Whether you’re looking for self-defense, fitness, or personal growth, BJJ has something to offer you. Join us today and experience the life-changing benefits of Jiu-Jitsu!

At Six Blades, we employ a diverse teaching methodology within different fields of study aimed not only at providing practical self-defense knowledge, but also a holistic personal development. Through our unique pedagogy, we strive to help our young students develop their personalities as empowered members of their families and communities. Mutual respect and cooperation are encouraged, as well as socializing, problem solving and, of course, fun. We work hard to ensure that our young students stay away from all the negative habits that are so common with many children. If you’re interested in instilling your child with unshakable confidence while reinforcing positive values and good character, the the Six Blades Bullyproof program is for you! Even if your child has previously tried Brazilian Jiu-Jitsu (BJJ) and had a negative experience, we can assure you that they will absolutely love the Six Blades Bullyproof program!

Every month in the United States, three million children miss school due to fear of bullies. In the Six Blades Bullyproof program, our goal is to instill your child with unshakable confidence so they can overcome bullies without violence. In fact, many believe that fear of bullying may be the leading cause of low self-confidence in children. Worse, statistics suggest that less than 15% of kids actually report acts of bullying. We know that most bullies are insecure and seek self-esteem normally by harassing smaller or weaker children. These negative experiences often create psychological trauma that might last a lifetime. We will teach your child to use verbal assertiveness to deter bullies and several non-violent self-defense techniques to stay safe if physically assaulted. Importantly, we don’t teach how to punch or kick, since this often does more harm than good. Instead, we use leverage-based control holds to neutralize threats without violence. Numerous school districts have embraced the defensive nature of the Six Blades Bullyproof techniques as a reasonable, nonviolent response to bullying and some even host the Six Blades Bullyproof classes on campus! The bottom line is: we will prepare your child to defend themselves against bullies without turning them into one.

A professional athlete shares their struggle with depression on social media. An elite competitor steps away from their sport while the whole world is watching. A decorated champion credits therapy for saving their life. High-profile players have shown the world that no one is immune to mental health challenges. Now, athletes are breaking the stigma around mental health in sports — and educating people on why they should prioritize their own mental health. The importance of mental health in sports When an athlete has an injury like a broken bone, they get medical help and take time off to recover. But a mental health issue can equally impact an athlete’s performance. These issues need care and attention, too. “The mind-body connection is so important,” says Naomi Girma , a professional soccer player for the San Diego Wave Fútbol Club and a sports ambassador for Kaiser Permanente. “Your mind can either be a huge help or hold you back.” Exercise can have a positive effect on a person’s mood. But that doesn’t mean it protects athletes from experiencing mental health issues. While athletes have the same risk of mental health conditions as other people, they face stressors that can trigger mental health issues. Up to 34% of elite athletes have symptoms of anxiety and depression. And for college student-athletes, 30% of women and 25% of men report having anxiety. It’s important to talk about mental health and ask for support when you need it. Athletes shouldn’t struggle in silence, Girma says. A healthy mental outlook can often help you bounce back from difficult situations, manage your emotions, and feel good about yourself and your life. What affects athletes’ mental health? Regardless of age and background, many athletes share similar mental health concerns. Anxiety Along with the stress of competition, athletes feel pressure to win from many places. Coaches, teammates, family, friends, fans, themselves. This can lead to performance anxiety. And winning or losing isn’t the only source of stress. Athletes may feel like they’re not good enough during training and practice. Even when they’re doing well, they might feel like they should perform better every day, with no “off” days. Physical and social stress Years of training and competing under chronic stress can lead to burnout. Strict diet and unrealistic body expectations can cause disordered eating. If forced to take time off because of an injury, many athletes become depressed. 3 And solo players — who mostly interact with coaches and competitors — can struggle with loneliness . Time demands Athletes may spend 40 hours a week on their sport — sometimes on top of a full-time job or school. Traveling for games can mean missing important personal events or classes. Student-athletes still must find time for assignments and studying. And college student-athletes who don’t have time to work may face financial trouble. Because of these triggers, it’s important for athletes to focus on their mental health. Coping with stress in a healthy way will help them stay focused on their passion. Signs of mental health issues in athletes When someone is struggling with their mental health, it can show in how they feel, think, or act. Here are some signs to look out for: Loss of interest in their sport or a decline in performance Sudden changes in behavior Increased irritability or short temper Frequent low or sad moods Negative self-talk Difficulty concentrating Avoiding social situations Sleeping or eating too little or too much If this sounds like someone close to you, the best thing you can do is start a conversation about it. Athletes often feel like they should be tough and help themselves. But they’re human, like everyone else. Let them know you see them and are there to help. Learn what to say at Find Your Words . How to prioritize mental health for athletes Athletes who train their minds are more likely to perform better. Whether you’re a high school athlete, college player, or elite competitor, here are 6 ways you can prioritize your mental health. Create a support system Keep up relationships with friends and loved ones outside the game — people who value you for who you are. Speak openly about mental health with your teammates and coaches. People want to be there for each other, but they need to know what’s going on. Sharing your own struggles — and letting others know you’re there for them — will help end the stigma surrounding mental health in sports. “We often keep our feelings to ourselves because we don’t want to feel like a burden,” says Girma. “But we underestimate just how much people enjoy helping each other. It feels so good when we can come through for someone we care about.” Draw boundaries It’s important to find a balance between sports and your personal life. Give yourself time to rest and recover, mentally and physically. See your friends and family when you can. If you’re in school, make time to keep up with your classes — join a study group or connect with a tutor. If you feel like you need a reset, you may want to take time off. A vacation, an offseason, or a longer break can help you reconnect with yourself — and your passion. Develop a self-care program Excelling at sports requires intense physical training. When it comes to your mental health, self-care is like training for your brain. It can help reduce stress, relieve symptoms of depression, and increase resilience. Experiment with a variety of self-care approaches. What works may depend on the moment. Some ideas to try: Journal to clear your head Spend time in nature Meditate or do breathing exercises Talk to a friend Make art Play with a pet List what you’re grateful for Set goals Small, achievable goals — for your sport and your personal life — can help you feel in control and less overwhelmed. Meeting your goals increases your motivation and self-esteem and helps you stay focused. Practice positive self-talk Whether it’s first thing in the morning or before a competition, try giving yourself a pep talk. Look at yourself in the mirror and speak like you would to your best friend or teammate. Tell yourself, “I’ve worked hard” or “I’ve got this.” Get help Lifestyle changes and healthy habits are a big part of caring for your mental health. Serious conditions like depression or substance abuse may also need specialized treatment. Reach out to your personal doctor or a mental health professional if you need support. How parents can help teens and kids protect their mental health Supporting your child’s mental health is one of the most important parts of parenting. The first step you can take is to ask how they’re feeling and listen to understand. This isn’t a one-time conversation — bring it up regularly. Help them identify their emotions and find healthy ways to express them. If your child’s behavior or feelings concern you, call their pediatrician or a mental health specialist. If you think your child’s sports team is hazing, reach out to the coach or athletics department. The kid’s physical and mental safety should be everyone’s priority.

Do you know Bernardo Faria, a five-time Brazilian Jiu-Jitsu world champion? He was asked to explain the differences between training Jiu-Jitsu for competition vs training as a hobby. From his vast experience as a BJJ world champion and now as an established BJJ instructor, explained it like this: Training for Professional Competition This level requires a high commitment. Professional athletes, according to Faria, must train two to three times per day, incorporating conditioning, wrestling, judo, and Jiu-Jitsu. This intense regimen far exceeds the typical two to three times per week that hobbyist practitioners might undertake. Training for Competition as a Hobby This category involves those who train and compete, but not at a professional level. For example, a purple belt in the Masters Division (ages 40-45) aiming to win local or Masters tournaments doesn’t need the same level of commitment as someone vying for a black belt world championship. However, there’s still a need for a significant dedication to training. Training Jiu-Jitsu as a Pure Hobby Some practitioners train purely for enjoyment and personal growth, without any intention to compete. Faria emphasizes that there is nothing wrong with this approach. He notes that competition is beneficial to identify gaps in one’s technique but acknowledges that it’s not for everyone. Sacrifice and Responsibility Regardless of the training goal, Faria stresses the importance of sacrifice and responsibility. Professional athletes must be ready to sacrifice certain aspects of their life, like social activities and diet, to achieve their goals. This commitment includes a significant responsibility to oneself and one’s goals. Age Factor in Professional Training Faria points out that age plays a crucial role in training for professional competition. Starting Jiu-Jitsu training at an older age (e.g., 25 or 30) makes it challenging to reach the level required to win major championships. He suggests that the ideal age to start training professionally is between 10 and 16 years old. Faria shares his personal experiences and reflections, noting that while the journey to professional success in Jiu-Jitsu is fun, it also comes with many challenges and sacrifices. He emphasizes the importance of being prepared to face frustrations and overcome obstacles, whether or not you are training for competition vs training as a hobby. https://youtu.be/MQNHlPlCcqk If you are curious to know more about it, come and check us out at Six Blades Jiu-Jitsu Denver! 📞 (720)441-4408 www.sixbladesdenver.com manager@sixbladedenver.com South Denver – Littleton 📍 7444 S university Blv Litteton, CO, 80122

If you play a sport or are an avid exerciser, then it’s time to make nutrition a part of your regimen. Here are some tips from Regina Ragasa, DO, Southern California regional co-chair of lifestyle medicine at Kaiser Permanente, on how you can eat like an athlete and level up your diet. What are the best foods for athletes? A mix of healthy carbohydrates, fats, and protein will give your body the energy it needs when it’s time to perform. Dr. Ragasa points out, “The body’s preference for fuel is first carbohydrates, second fats, and last proteins. Carbs are easily accessible by our body’s cells and can be converted to energy.” So try to get a good balance of all 3 every time you eat. Carbohydrates: Fruits, vegetables, and whole-grain cereals, breads, and pastas Fats: Nuts, nut butters, avocados, and plant-based oils like olive and avocado Protein: Lean meats, eggs, dairy, beans, chickpeas, lentils, and peas Meal planning for athletes How much you eat depends on your sport and how you train. Dr. Ragasa says to experiment and figure out which ratio works best for you. But in general, she recommends: For endurance activities like running or cycling: Up to 70% of your calories should be from carbohydrates. For strength activities like weightlifting: Aim for 50% of your calories from carbohydrates. For help finding a meal plan, consider talking to your personal doctor. A safe and effective plan should be personalized to your fitness needs and goals. What proteins can athletes eat other than animal protein? Whether you’re vegan, vegetarian, or just want more protein options, you should try plant-based sources. In fact, they may be even better for athletes. “With current research, many athletes are now turning to a plant-based diet where they find they can work out more intensely, longer, and recover faster,” says Dr. Ragasa. “The reason why a whole food plant-based diet is superior is because it is naturally filled with carbs, protein, and fat in the perfect ratios.” Some popular examples of plant-based proteins are: Tofu Seitan Lentils Chickpeas Split peas Various beans, nuts, and seeds Make sure to eat a variety of them to get all the amino acids your body needs. What do athletes eat before, during, and after training? Getting the right food at the right time when training helps your body recover and rebuild, says Dr. Ragasa. She offers the following tips: 1 to 2 hours before training: Focus on complex carbohydrates and starchy vegetables. Potatoes, yams, plantains, squash, beans, and lentils are good choices. They release carbohydrates slowly and steadily. Right before or during training: Eat any kind of fruit. It supplies the energy and electrolytes your body needs. But avoid eating too much — it may cause digestive stress. After training: Aim for 20 mg of protein within 30 minutes to help you refuel. You can also eat non-starchy vegetables like dark leafy greens, brussels sprouts, and zucchini. They help reduce inflammation and speed recovery. Red, purple, and blue fruits and vegetables like cherries, blueberries, and beets can help lessen muscle soreness. And legumes, whole grains, and other healthy proteins can replenish protein in your muscles. But Dr. Ragasa stresses making careful choices. “Avoid ultra-processed foods like store-bought protein or energy bars,” she says. “You really want to rely on plant foods.” How much water do athletes drink when training? Drinking enough water is important for everybody, especially athletes. When you’re dehydrated, your body doesn’t have enough fluid to circulate blood to your muscles and organs. People should drink 48 to 64 ounces of water per day. But if you’re active, you need to drink even more. Dr. Ragasa recommends 80 to 96 ounces of water per day for athletes. Be sure to spread out your hydration over time, too. Aim for 8 to 10 ounces before and after any workout. And while you’re exercising, aim for 1 to 2 gulps every 15 or 20 minutes. “The more active you are, the more you’ll need to replenish,” says Dr. Ragasa. “Fruits and vegetables naturally have a lot of water in them, so that will help with hydration as well.” You can also get water from juice, coffee, tea, milk, and non-dairy milk. Find what works best for you In the end, healthy eating is all about a balanced, nutrient-rich diet that makes you feel good — no matter your lifestyle. “Athletes pay great attention to eating food that nourishes their body to perform their best,” says Dr. Ragasa, “and we should all strive to nourish our bodies well.” #KidsJiuJitsu #FamilyBJJ #JiuJitsuForKids #JiuJitsuForFamilies

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