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Learning Brazilian Jiu-Jitsu (BJJ) In 2022

Brazilian Jiu-Jitsu (BJJ) is a martial art form that teaches people how to grapple and submit their opponent through a series of chokeholds and joint locks. As opposed to other martial art forms, BJJ is relatively non-violent. Victory is achieved through understanding how to utilize leverage and positioning, not brute strength and determination.

BJJ classes have become very popular recently because of this non-violent aspect. While injuries during BJJ certainly do occur, they are typically a result of either an accident while training, poor form while executing a technique, or accidental contact. 

It is entirely possible to spar with someone in Brazilian Jiu Jitsu without either person getting a scratch. Compare this to sparring in boxing where each competitor is sure to take hits to both their head and upper body. It’s not hard to see why many people gravitate towards BJJ.

learn bjj

Is 2022 The Year To Give BJJ A Chance? Why Not?

Many people want to finally achieve their dream body whenever the new year rolls around. This is achievable through the typical treadmill and exercise bike routine, but this can quickly become mundane and boring.

BJJ is still an extremely demanding physical sport. It utilizes every muscle group in the body to properly execute technique. Being able to “roll”, how practicing is commonly referred to in BJJ, requires people to be in peak excellent cardiovascular shape. 

Most people can expect to burn between 400 and 800 calories during a one-hour Brazilian Jiu Jitsu class. This high level of cardio burn has made BJJ a popular cardio alternative to running for many gym-goers and people looking to stay in shape.

BJJ offers people the ability to not only burn an insane amount of calories, but also to learn valuable life skills that are applicable to things outside of the gym. The ancillary benefits of BJJ are extensive: confidence, ability to defend oneself, better-conditioned muscles, increased stamina, and more. 

All of this can sound intimidating. Perhaps you’ve never taken a BJJ class before. Maybe the thought of sparring and practicing with other people makes you nervous because you are new to the sport. These are perfectly normal thoughts. At O Athletik, we offer Houston’s best BJJ classes for members of all levels. Just looking to work up a sweat and burn some calories? Not a problem. Sparring is not required for any O Athletik member.

Why should you train Brazilian Jiu Jitsu at O Athletik? Our classes are taught by some of the best instructors in the city. O Athletik partnered with Metro Fight Club, an organization dedicated to bringing martial arts to Houston, in order to give the best possible experience for those looking to start BJJ. 

Have questions? Contact us here and we will get in touch with you as soon as we can!

We’ll see you on the mat.

Have You Ever Taken A Muay Thai Class? You Really Should…

muay thai

Muay Thai is a martial art and combat sport that uses 8 different “points” of the body to strike an opponent. It is often regarded as one of the more grueling MMA styles due to the devastating knee and elbow hits that fighters have to defend against. 

Don’t think that Muay Thai is an exclusive club for the dedicated elite. Everyone has to start from zero.

For non-professional fighters, practicing Muay Thai can be an incredibly rewarding experience with dozens of mental and physical benefits.

As such, Muay Thai should definitely be something you consider adding to your current fitness routine. All it takes is a few classes to start seeing the benefits.

But what are those benefits? Why should you bother taking a Muay Thai class? Let’s explore some of those now:

Muay Thai Is Insanely Effective At Burning Calories

muay thai practice

Many people center their fitness routine around burning calories and losing weight. We all want that fit, “tone” appearance to our physiques. To achieve that, you need a strong muscular base with a low enough body fat percentage for your muscles to show more.

Most of us live very sedentary lives. Not only that, but we are constantly busy with other important priorities. Many cannot afford to spend more than an hour at the gym a day. Because of that, it’s important to be as efficient as possible with your time. 

Muay Thai classes are typically an hour long and can burn up to 600 calories per hour. How? Because it’s essentially an intense full-body workout. 

3 classes of Muay Thai a week equals to 1,800 calories burned per week. In a month, that’s 7,200 calories or 2.4 pounds of fat. 

That’s some serious calorie burn. 

Trying to burn that many calories while walking on a treadmill would take hours every single day.

Let’s face it, nobody has time for that. Try out Muay Thai instead.

Build Muscle Without Weight Training

Muay Thai, like many combat sports, will add muscle to your frame over time. You won’t have a bodybuilder physique, but you will look like an athlete. 

That’s because to practice Muay Thai, you need to be an athlete. 

Because this martial art uses 8 different strike points, every part of your body is utilized in most movements and combinations. Being able to do these movements repeatedly requires the appropriate amount of muscle. 

Expect to be sore after your first couple Muay Thai classes. It will take some getting used to, but eventually, your body will adapt. Once it does, that chronic soreness will go away. 

Combining Muay Thai with a proper muscle-building routine can lead to some serious muscle gains. 

Speak with your personal trainer about how to best incorporate this into your current routine. If you’re looking to get started with personal training in Houston, contact us today to train with the best fitness coaches around.

Become Part Of The Fighting Community

Let’s face it, working out can be lonely sometimes. It’s nice being able to put your headphones on and rock out to your favorite songs.

But sometimes it would be great to meet people and become part of a community of like-minded individuals.

This is where MMA offers something that bodybuilding doesn’t: the opportunity to expand your social circle and create friendships through training. 

Of course, you can make friends via lifting weights, but it’s much harder that way. That’s because social interaction is 100% optional when working out. 

Muay Thai gives you no choice but to talk and interact with others. You will often be partnered with a stranger for most drills. You may have to spar someone you’ve never met. Regardless, you will be talking to and working with another person. 

Many fighter communities are often close-knit. The blood, sweat, and tears that go into practicing and mastering martial arts bonds people together in a way that other fitness-related activities simply don’t do. 

Don’t Forget The Mental Benefits

muay thai class

We’ve already touched on some of the physical and social benefits of trying Muay Thai. Now let’s talk about the mental benefits.

Practicing Muay Thai is difficult. To progress takes mental discipline, toughness, and dedication. The more elite you become, the more sacrifice is required.

This may sound grueling, and that’s because it is. However, the increase in confidence and mental toughness that results from this can be applied to every other area of your life.

Muay Thai helps you burn a ton of calories and build a great physique, but it comes at a cost. A single session will almost certainly be the most difficult part of your day. 

Rather than let that discourage you, think of the feeling of accomplishment you’ll experience after every session. You took a difficult activity and you crushed it. That alone is something to feel great about. 

It may not be tangible, but confidence and discipline are arguably the two biggest benefits you will get from the sport.

Now it’s up to you to take your first class.

Muay Thai Classes at O Athletik

O Athletik is a Houston Heights gym that offers multiple Muay Thai & kickboxing classes throughout the week to fit your busy schedule.

The classes are available to all general members who purchase the Metro Fight Club package on top of their base membership.

These classes are for all experience levels and are taught by some of the best instructors in all of Houston.

You don’t want to miss out. 

For questions about O Athletik or our class schedule, please give us a call or complete the form below. We will get in touch with you shortly. 

As of August 2021, O Athletik is offering 4 new kids classes as part of our expanding kids program

All classes are for the 5-12 age group and are beginner levels. These classes will be a great way to teach your child the fundamentals of athleticism, coordination, and speed. 

They are as follows:

Benefits of Summer Camp for Kids

Kids Conditioning

Training Level: Beginner+

Equipment: Water, Towel

Location: Field

Class Description: Build conditioning, stamina, strength, and speed. With Kids Conditioning you will hone on their coordination, and body awareness through bodyweight style fitness drills! Let them try it once and they will be hooked.

Kids Box

Training Level: Beginner+

Equipment: Gloves, Hand wraps

Location: Bag Area/Mat

Kids Box will explore the fundamentals of proper striking techniques! Learn great footwork, blended with conditioning training! BOX will keep you in top performance. Kids will work with partners in drills with light reactive sparring.

Kids Yoga

Training Level: Beginner+

Equipment: Water, Towel

Optional: Yoga Mat

Location: Yoga Studio

This class is for children ages 5-12 to develop flexibility, focus, and coordination by putting together different yoga sequences, learning breathing techniques, playing games, dancing, and creating their own yoga adventures! There is also a focus on mindfulness, practicing gratitude, and appreciating the benefits of stillness.

Kids O-Gility

Training Level: Beginner+

Equipment: Water, Towel

Location: Field

Kids O-Gility is focused on the improvement of dynamic movements, stamina, speed, acceleration, and deceleration. Kids will be sent through ladders, mini-hurdles, cone work, and sprints to test and improve overall speed and agility. This is perfect for any children going into sports as it will set the foundation for athletic coordination and explosiveness.

kids boxing class

More Info:

Class times vary, but most will be offered throughout the week after normal school hours. Please refer to our class schedule to see exact times. 

For more information on our kids workout classes, please talk to a staff member or contact us below. 

    What Is Brazilian Jiu-Jitsu?

    Brazilian Jiu-Jitsu, or simply BJJ, is a martial art that possibly dates as far back as Ancient Egypt. Rather than defeating your opponent through sheer strength, the point of BJJ is to subdue your opponent using a series of chokes and holds until they submit. It places high emphasis on using leverage to your advantage, even if your opponent is bigger or stronger than you.

    Bjj rolling

    How Difficult Is BJJ?

    BJJ, like all martial arts, is extremely difficult to master. It takes years, maybe decades of dedication to truly consider oneself a master.

    However, don’t let that deter you from adding BJJ to your fitness routine. Even if you’ve never stepped foot on a mat before, we all need to start somewhere.

    In terms of calories burned, BJJ can be a highly effective weight-loss tool. Obviously, calorie expenditure is determined by a series of factors, such as a person’s weight, age, gender, the intensity of the workout session, etc., it is not out of the question to burn upwards of 1,000 calories in a full hour-long BJJ class that includes rolling. 

    Rolling is the BJJ term for sparring. It’s the opportunity to practice the techniques you have learned against a live opponent who is actively resisting. 

    Beginners are encouraged to participate, but make sure you are rolling against someone who is of a similar size and skill level to start. Once you begin to practice BJJ and master some techniques, you can graduate to tougher opposition. 

    Is BJJ good for self defense?

    Is BJJ Good For Self Defense?

    We’ve already established that a typical BJJ class is a great way to lose weight. 

    While that in itself is great, the best part of learning BJJ is the actual martial art itself. Practicing BJJ will give you the tools necessary to defend yourself should an unfortunate situation arise.

    Brazilian Jiu-Jitsu is largely about control as we stated earlier. For self-defense, it is important to know how to control the other person during a physical altercation, especially if that person is larger than you. 

    An advantage of BJJ over boxing is that boxing someone bigger than you puts the smaller person at a significant disadvantage. With BJJ however, you can overcome that disadvantage by using your opponent’s size against him. 

    Of course, take this with a grain of salt. Taking a few BJJ classes doesn’t mean you can take down the biggest and baddest guys out there. But, continually practicing and mastering your technique will result in you becoming more capable of defending yourself. 

    BJJ classes in Houston

    Where Can I Practice BJJ In Houston

    O Athletik offers BJJ classes to all of our members as part of their membership. All BJJ classes are instructed by Metro Fight Club, a highly successful MMA gym that has recently partnered with O Athletik to teach our members various MMA forms. 

    Our BJJ classes are offered in both No-Gi and Gi. If you’re confused on which one is right for you, contact us here or speak to a personal trainer at our facility. We’d be happy to steer you in the right direction. 

    BJJ classes are offered at various times Monday-Saturday, so be sure to download the O Athletik app to see our official schedule!

    Why Boxing Should Become Part of Your Fitness Routine

    boxing trainer houston

    Many people ignore boxing  as a beneficial addition to their fitness routine. Not only does boxing teach you how to defend yourself, but it is also great for losing weight.

    You can burn up to 750 calories per hour boxing class, depending on how much effort you put in. To put that into comparison, that’s about the equivalent to running 6.5 miles on the treadmill. 

    While running in place for thirty minutes may be fine for some, other gym goers may be looking for a more exciting and practical alternative. We understand! That’s why we offer unlimited boxing classes to all of our members at O Athletik. If you are interested to learn more about our class schedule, click here.

    How You Can Combine Boxing and Personal Training

    So you’ve made the decision that you want to add boxing to your fitness routine. Excellent! But what now?

    There are a few ways to optimally do so. The first is to hire a boxing trainer for one-on-one lessons similar to personal training. Tell your trainer what you want to focus on whether that be cardio, burning calories, striking power, or footwork. 

    Regardless of what you choose, the boxing classes should still be challenging. If you finish a session and feel like you could do a full weight training workout immediately afterwards, chances are you didn’t push yourself hard enough.

    Intensity is key, especially when it comes to fat burning. 

    The second, perhaps “less serious” option is joining a boxing class. Many of these classes will focus primarily on cardio and will involve quick, repetitive compound movements with little rest time. This HIIT form of boxing cardio is great not only for getting in shape but also for burning calories even after your class is finished!

    The HIIT cardio performed in a boxing class is estimated to burn an extra 60-100 calories post workout session. That may not seem like a lot, but after one month, that’s an extra pound of fat lost. 

    personal boxing lesson

    Will Boxing Harm My Weight Training?

    If you are someone who lifts weights regularly, you may be concerned that boxing classes or private sessions can harm your performance in the weight room. Is this true?

    If executed properly, no. You can definitely balance a boxing routine and a weightlifting routine. The keys are eating a healthy diet, getting a good night’s sleep, and spacing out your different workouts so that your body has time to recover. 

    A sample training split is as follows:

    Monday – Weight training 

    Tuesday – boxing class

    Wednesday – rest

    Thursday – weight training

    Friday – boxing class

    Saturday – rest

    Sunday – cardio

    The general rule for avoiding overtraining is to listen to your body. If you feel extra fatigued, chances are you are not giving yourself proper recovery time. Like we said earlier, boxing should be physically taxing on your body, and so should weightlifting to optimize results.

    For this reason, always be sure that you are training as hard as your body can handle, but no more. Otherwise, you run the risk of overtraining, injuring yourself, and overall not enjoying your fitness routine. 

    Boxing Classes at O Athletik 

    We understand that boxing can be intimidating. It’s not easy finding the conviction to step onto the mat and punch a heavy bag repeatedly. You may feel like you don’t have the proper technique to participate. 

    At O Athletik, we’ll teach you everything you need to know to practice boxing in a safe and effective way. We offer boxing classes for both beginner and advanced athletes. Please reference our class schedule for more information.

    In addition, we have many highly trained boxing trainers if you are more interested in one-on-one or small group sessions. Contact us here or speak to someone at the front desk to get connected with our staff. 

    Get In Shape For This Summer

    benefits of personal training

    With summer 2021 quickly approaching, the time to start working on your beach body is now. The White House estimates that there will be enough vaccines to have the entire US population vaccinated by July, so you can’t use the pandemic as an excuse! Nice try though.

    Getting in shape for summer is easier said than done. Many of us know the basic formula: lost weight + gain muscle = beach body. Unfortunately, the actual application is more strenuous and difficult than punching a couple meals into MyFitnessPal.

    Working out and taking classes at O Athletik, voted the best gym in Houston for 2020, will definitely get you on track, but sometimes you just need that extra attention and someone pushing you to your limits.

    To help you along your weight loss journey, we highly recommend you hire a personal trainer. 

    But why? We are glad you asked.

    best personal training houston

    How a personal trainer can help you get in shape

    Personal trainers at O Athletik have one goal: to get you in the best shape possible. In this case, that goal has a deadline, aka summer 2021. A deadline that is right around the corner.

    Working out by yourself may work for experienced lifters who have gone through the typical bulk-cut cycle many times, but the average gym goer needs a little extra push. That push is your personal trainer.

    Not only will they keep you accountable for your workout performance in the gym, but they will also be on you about what you are eating outside of the gym. 

    And don’t try to lie about the milkshake you drank the night before your personal training session. Our personal trainers at O Athletik are very adept at knowing when you are telling the truth or not.

    At the very least, the scale and InBody don’t lie, both of which are among other advanced fitness tech that all of our members have access to.

    Are you thinking, “Hey, that could really help me get in shape this summer! How do I join?”. Excellent question! To get started on your fitness transformation at O Athletik, click here to schedule a tour or a complimentary day pass of our state of the art gym located in The Heights, Houston. 

    personal trainer with client

    Are there any other benefits to having a personal trainer?


    Injury prevention is a huge bonus in having your own personal trainer. Losing weight and building muscle is great, but so is not getting injured. Many people think they are performing weight lifting movements correctly when in reality, it is detrimental to their joints. 

    A personal trainer has the expertise to identify what movements you need to fix and will provide you the proper guidance on how to do so.

    Another less talked about benefit of having a personal trainer is motivation.

    We’ve all heard the recent trendy tagline “Grind 24/7 until you drop”, or “Motivation has to come from within or you are WEAK!”

    But realistically, all of us are human. We all have mornings where we wake up and just aren’t feeling up for a tough workout. 

    If your goal is to get in shape by this summer, you can ill afford to skip a ton of workouts. This is where a personal trainer comes in.

    Your personal trainer will provide you with that external motivation to push yourself in the gym. They will be the ones who give you the energy to exercise. And in part thanks to that added motivation, you’ll be able to achieve your fitness goals over time.

    training high school athletes Houston

    Group fitness classes in the heights

    Looking for group fitness classes in The Heights? O Athletik is the place for you.

    Our personal trainers, outside of teaching clients on an individual basis, also lead our group fitness classes. These range from O Fit, our large group class that focuses on strength and endurance, to more conventional cardio classes like Hill Fit or GASED.

    All of these group fitness classes are available to O Athletik members and are included in our monthly fee.

    Have any additional questions on how YOU can get in shape for Summer 2k21? Contact us at O Athletik and see how our personal trainers (who are the best in Houston) can help you.

    personal trainers at O Athletik

    O Athletik - The Best Gym In Houston

    O Athletik is incredibly proud to announce that we are the winners of the 2020 Gympass Best Gym In Houston Award!

    The award is given based on a combination of two factors:

    1. The number of total check-ins throughout the year.
    2. The aggregate rating of the gym from visitors.

    O Athletik is the most popular gym in Houston for check-ins and received a final rating of 4.98 stars out of 5.

    Here is what some Gympass members said about our gym:

    “I love this gym!” said Gympass member Dannickova in a review. “Footvolley classes are so much fun. My boyfriend and I go every week.”

    Another frequent visitor, AJ, said “A great place to workout. They have everything you could ever want as well as some great teachers and class options. I would recommend it to everyone.”

    2020 was the first year Gympass launched their End of Year Awards. The idea was created as a way to give special recognition to their resilient network of partners and highlight the most popular gyms that helped people stay fit and healthy during the ongoing pandemic.

    Gympass is a complete corporate wellbeing platform that ignites and fuels every journey to feel good. They offer their clients access to gyms, studios, live virtual classes, personal training and dozens of wellness apps for a healthier mind, body and mood. Gympass offers more than 50,000 offline partners and more than 60 wellness apps globally.

    O Athletik joined the Gympass Houston network in 2018. We are especially excited to be the first ever winner of the Best Gym In Houston award and we hope to repeat in 2021!

    See What Makes Us The Most Popular Gym in Houston

    O Athletik is a premier gym located in the Houston Heights. 

    Interested in joining? Fill out the form below to get a FREE day pass, including access to our weight room, sauna, boxing & MMA mats, and classes!

      Achieve Your Fitness Goals In 2021

      2020 was one of the most difficult years in recent memory. Our usual lives screeched to a halt since the COVID-19 pandemic and have been slow to recover ever since.

      Understandably, many people want to start 2021 with a bang. They want this year to be the year that they finally achieve their fitness goals and change their lives for the better.

      It is all too common for people to make “losing weight” their new year’s resolution only to give up after a month. Part of the reason most people give up is the objective itself, to lose weight or lose fat.

      boxing houston

      There isn’t anything inherently wrong with this goal, but it is not habitual. We think a better, more long lasting goal would be to “make fitness permanently part of my lifestyle in 2021.”

      Shedding 10 pounds is fantastic but ultimately does nothing if you gain it back shortly afterwards. For the weight loss to stay permanent, you need a lifestyle change. You need your newly formed positive habits to become embedded in your body and brain. In addition, you need to put yourself in a position that gives you all the tools you need to succeed.

      Going to a gym to lift weights is great for building muscle, but it takes more than that to change your lifestyle and get fit.

      We understand the struggle. That’s why O Athletik offers a variety of fitness classes for you to choose from that each target a different component of your new fitness lifestyle.

      improve cardiovascular health

      Want to improve cardiovascular health and increase strength? Alpha Strong is the class for you.

      Are building abs high on your list of new year’s priorities? We have a 15 minute class, Cut2Core, for people who want to strengthen their core in a fast and efficient way.

      Maybe you want to start incorporating self-defense as part of your new fitness lifestyle? We have a dozen MMA, Jiu Jitsu, Boxing and Kick-Boxing classes taught by some of the best instructors in Houston.

      O Athletik also has a state-of-the-art weight room, outdoor turf hill, underwater treadmills, and indoor turf field to provide you with everything you need to achieve your 2021 goals in one convenient location.

      Remember what we said earlier about making these changes to your lifestyle permanent? You don’t want to have 3 different memberships to 3 different gyms just so that you have options. Not only will that be more expensive, but you’ll be less likely to make your new fitness routine a lifestyle if you’re always on the move.

      achieve your fitness goals at o athletik

      At O Athletik, we also focus on your longevity. Yes, we want 2021 to be the year you achieve your fitness goals, but we also want to make sure your body is prepared to do the same in 2022, 2023, and so on.

      Do not underestimate the role recovery plays in increasing longevity. It may not be as exciting as lifting weights or participating in classes, but it is far more important.

      In fact, we have entire classes dedicated to recovery. We also have a sauna in both locker rooms that are open for use, as well as a steam room.

      At O Athletik, it’s all about accessibility for our members. We are constantly adding more classes and equipment to continue providing as many training options as possible.

      The Best Gym In Houston

      Want to join O Athletik? Visit our contact page or fill out the form below to get in touch with us! 

      We hope to see at the gym!


        Starting this week, O Athletik is now offering RESET, a group workout class that bridges the gap between the benefits of yoga and the biomechanics of sports. The overall goal for this class is to increase your physical performance while decreasing your risk of injury.

        How will this be accomplished? RESET will incorporate a blend of postures to find balance in strength and flexibility, breathing techniques to improve recovery, and relaxation tools to maintain a calm body and mind. Many people forget the importance of breathing while exercising and this class will help improve both your awareness and technique. 

        Dynamic movements such as lunges, high kicks, and hurdles will be incorporated into RESET in order to help warm up the body and increase flexibility. 

        RESET is a class for all levels of athletes and is the perfect way to jumpstart a productive day. Book your class now on your O Athletik app!

        Have Questions? Contact Us!


          RESTORE is exactly what it sounds like: a class focused on assisting the body to restore itself following a strenuous workout. Recovery is often overlooked, and RESTORE will look to make it a permanent part of your athletic routine.

          Using Foam Rollers, Lacrosse Balls, Stretching Straps and Active Release Therapy, Restore will get your body back to working order in no time.

          The class will primarily work on increasing your range of motion and flexibility partnered with muscle decompression and relaxation. 

          RESTORE is a class designed for all levels and can be attended either post workout or on recovery days for maximum benefit. It will take place in the yoga room, which will be preheated to help your muscles expand to alleviate all those aches and pains we all suffer from.