Heritage Jiu Jitsu

“This was the least stressful birthday party we have had for him.” I’ll take that!! Happy Birthday! We had a great time hosting the party today.

We take kids as young as 3, all the way up to adults, but the biggest age group currently is the 6-9 year olds! Here is just one of the classes of our 6-9 year old students.

We were packed around the edges with family members supporting the students during promotions yesterday.

Excited for promotions tomorrow!!! I love publicly recognizing progress.
😁😁😁🤩🤩🤩

Proof that teenage boys do smile. 😂 These young men bring a lot of passion to the mats. We’er glad to have them and excited to watch them grow.

Grateful for the warm welcome and fun rolls from Hosford Jiu-Jitsu Academy. Looking forward to stopping in again when I’m back in town.

Fueling your body! Energy on and off the mats.

Is Your Child Always Tired? Or maybe they can’t calm down?

Here’s What to Look At First

Is your child expressing that they feel tired regularly? Do they seem more likely to sit on the couch or want to go to bed earlier than usual?
Low energy in kids isn’t always about laziness or lack of motivation. Energy levels affect mood, focus, and behavior—and many of the biggest factors are actually within your control as a parent.

1. Fuel Matters More Than You Think

One of the most overlooked factors in kids’ energy is nutrition.
Your body cannot store protein long-term. It needs a steady supply throughout the day, especially for growing and active kids.

A simple guideline:

Active kids can aim for around 1 gram of protein per pound of body weight per day
So if your child weighs 80 pounds and trains Jiu Jitsu a few times a week, plays outside, or participates in other sports, they may need around 80 grams of protein daily to support energy, recovery, and growth.

And yes—this applies to adults too. When you’re on the mats regularly, your body needs consistent fuel to keep up.

2. Don’t Show Up to Train on Empty
This is a big one I have seen regularly.
Kids and even adult students come into class having barely eaten all day, and then they’re expected to:
Focus
Move
Learn
Perform

That’s like trying to drive a car with no gas.
If your child has Jiu Jitsu (or any sport) that day, make sure they’ve eaten:

A real meal earlier in the day
Or at least a solid snack 1–2 hours before class

This doesn’t have to be complicated:

Yogurt + fruit
A sandwich
Eggs and toast
Rice and chicken

Coming into training fueled makes a huge difference in:

Energy
Mood
Ability to learn and retain skills

3. Growing Is Hard Work

Kids aren’t just maintaining their bodies—they’re building them.

Growth takes energy. A lot of it.

During growth spurts, you may notice:
Increased fatigue

More hunger (or sometimes inconsistent appetite)
Needing more sleep

This is normal.

But it also means they need:

More food (especially protein and carbs)
More rest
More recovery time

If a child is growing and training, their demands are even higher. What used to be “enough” may no longer be enough.

4. More Activity Isn’t Always the Answer

If your child seems restless or has trouble winding down, it’s tempting to add more structure or more activities.
But sometimes the issue is actually too much stimulation, not too little.

Kids today often go from:

School
To sports
To social activities
To errands

…with very little true downtime.

That keeps their nervous system in a constant “on” state, which can lead to:

Fatigue
Irritability
Trouble relaxing or sleeping
Hyper activity

5. Recovery Is Just as Important as Activity

We often prioritize keeping kids active—which is great—but recovery is the other half of the equation.

The body needs time to:

Repair
Reset
Downshift

Think about a typical busy day:

Running errands → birthday party → cleaning → more activity

That’s hours of continuous output with no real recovery window.

Now imagine that pattern repeated all week.

6. Build Balance Into the Week

Balance isn’t accidental—it’s planned.

For example, in my own training:
I’m on the mats several days a week. But I rarely train hard two days in a row
If I go hard one day, the next day is lighter, slower, more technical
I purposefully have days with minimal physical demand

Kids need that same balance.
When planning your child’s schedule, ask:
Where is the downtime?
Where is the recovery?
Are there days that are less demanding?

7. Teach Kids That Rest Is Productive

Rest isn’t laziness—it’s part of performance.
Help your child discover what actually helps them unwind:

Drawing or reading
Sitting and talking with you
Snuggling on the couch
Playing with pets
A warm shower, heating pad, or cozy blanket
Controlled, intentional screen time

These are not wasted moments. They are recovery tools.

Final Thought
If your child is constantly tired, don’t just look at how much they’re doing—look at how they’re fueling and recovering.
Energy is about balance.
And when kids learn that early, it sets them up for healthier habits for life.

Amazing tournament on Saturday. I’m so proud of everyone that participated, we got some incredible matches. The kids showed so much of what we’ve worked on in class, and they got to practice handling emotions in a high pressure situation. Huge thanks to the judges, Coach Austin and Prof Luiz.