July 2025 | Episode #15
Pictured: Spencer Pruner showing a classic purple belt warm-up.
The signs of Summer are all around us here in Omaha - kids out of school and running amok, firework tents in every parking lot, and waking up to 75 degree weather… it’s the Good Life!
But Summer is also a time of getting together and sharing a few laughs. No, we’re not kicking up our feet all the way just yet, but we do believe in taking time to recognize our teammates for their recent efforts and achievements.
LŌKAHI Summer Promotions
This promotion celebration was uniquely special as it also coincided with our FIRST BIRTHDAY as an organization. From our Foundations graduates to our stripe or belt recipients, each individual recognized demonstrated technical progression and a commitment to facing adversity.
Belt promotion: Ashlynn Ortega (Blue Belt)
Belt Promotion: Sonny Domenge (Grey Belt)
Foundations Certificates
Congratulations to our 4th cohort of FOUNDATIONS graduates!
Bottom, left: Nick Koonce, Julio Martinez, Eric Vaughn, Lane Eggen, Adoni Faxas, Jacob Godwin, Andy Terry
Tom, left: Coach Nolan Campbell, Mike Domenge, Dominic Leuck, Seth Dahlke, Max Wold, Del Rodriguez, Jason Bartholomew, Coach Guy Rouelle, Coach Ryan Yamada
A Lifelong Journey
Some say promotions don’t matter. That, “black belts don’t hold the same weight as they did before” or that, in this day and age, "modern grapplers should be rewarded by skill alone. And while it’s true that motivation shouldn’t hinge on stripes or belts, promotions still mean something.
Sometimes, they remind us of how far we’ve come and who we’ve met along the way.
I was recently on a Zoom call with Steve - a sharp, high-powered CEO now in his 70s. And as we wrapped up our conversation, I caught a glimpse of something behind him. A gi? A belt? I had to ask…
“Random question, Steve - are you a martial artist?”
He smiled tellingly. Turning his camera, I saw a beautifully framed white gi just behind him; his black belt prominently displayed just below. Steve had earned a third-degree Judo, something he had picked up in his 30s and maintained throughout adulthood. And while gone are the days where he was the mats every day, he shared with me what he remembers most about his lifelong pursuit.
“It wasn’t the losses at practice, the competition medals, or even the belts I earned - I’ll tell you that, “ he laughed. “At my age, I’ve got more stories than you’ve got time to hear, but the thing I remember most are the people I’ve met and the relationships I’ve been able to build along the way.”
A belt is just a piece of cloth. A stripe, just a piece of tape.
But each is a reminder of the journey we’ve all chosen to be on and who we’ve become in the process.
Thank you to everyone who was able to make it out to this Summer’s promotion celebration!
Pictured: The Squad, 06-30-2025.
Mastering Breathwork
with Special guest, Mr. Lab
Have you ever tried to do your taxes while breathing like you just sprinted a mile? Or tried to calmly explain to your boss why that deadline isn’t happening while your chest is heaving and your brain is buzzing? How about solving the great mystery of “why won’t this baby stop crying?” (Trust me I know.) You wouldn’t try to troubleshoot that kind of chaos while adrenaline’s frying your brain and your breath is all over the place.
We know that problem-solving demands composure. But throw in a 5-minute jiu-jitsu round and that logic goes out the window.
When you’re mouth-breathing and your sympathetic nervous system is in overdrive, stress hormones like cortisol and adrenaline flood the system. High-level decision making requires the opposite: a balanced ratio of oxygen and carbon dioxide, and a manageable heart rate. If your brain is starved for CO₂ (which often happens with rapid over breathing), your oxygen delivery actually drops. That means less oxygen to your brain and muscles, and worse decision making when you need it most.
Jiu-jitsu is an art of strategy, timing, and tactics. The slower your breath, the lower your heart rate, the better your ability to stay in control. Next time you’re rolling with your favorite upper belt, listen for their breathing—you probably won’t hear much. And you’ll probably notice they’re a step ahead.
Breath work is a staple at The Lab, and our first tool is simple: nasal breathing. Close your mouth and let your nose do the work. According to James Nestor’s book Breath, nasal breathing increases nitric oxide production (which helps with oxygen uptake), filters the air, and acts as a natural brake on your respiratory rate. It helps calm the nervous system and prevent that frantic, gassed-out state.
TAKEAWAYS:
Nasal-breathe your warm-up to ensure you start your session in control.
Nasal-breathe at least one live positional round.
Sprinkle in 5–10 minutes of nasal-only cardio each week, it sucks at first, but your aerobic ceiling will thank you.
And hey ... if you need a place to do that cardio, I might know a spot.
Wanna optimize your physical fitness?
Technical Spotlight
The “Captain Morgan” is a great transition from the knee-slice, allowing you to maintain top position as you continue the pass or attack the legs. Check out this idea from leg lock wizard and brown belt instructor, Mr. J!
Check out Mr. J’s Leglock Fundamentals classes, each Sunday morning at 9:00am.
“I dropped in to Lokahi on a random Thursday and could not have been more impressed. As an experienced practitioner I have been to tons of gyms and this ranks among the highest for quality of instruction, friendliness, and cleanliness. I would recommend Lokahi off their hygiene practices alone.
I highly recommend training here.”
Member Spotlight
Please help us welcome the newest Lab member…Congratulations to AMY and COLE JOHNSTON on the birth of their baby boy - Emmett!
Congratulations to newlyweds DAVID and FELICIA BATES!
Congratulations to newlyweds CHRISTIAN and CAITLIN ANDERSON!
Congratulations to newlyweds TROY and EMILY EBEL!
Upcoming Tournaments
July 26th - Nebraska Jiu-Jitsu Championship Summer Open
The competition energy continues! We will be heading back to Lincoln, NE for the Nebraska Jiu-Jitsu - Spring Open tournament. Team LŌKAHI will be sponsoring 14 athletes, including 8 competitors from our Youth program.
There’s still time to register… click the link (above) to sign up today.
Upcoming JULY Birthdays
Wishing all of our Collective Members a very happy birthday!
4th - The United States of America
5th - Luca Baggiani
7th - Reid Karel
9th - Emelina McMeen
18th - Max Wold
19th - Larissa Yanuaria
25th - Ahmed Bushra
29th - Taylor Saunders
Pictured: Andy Terry playing a game of ‘human backpack’ with James Richardson.
“Amazing teaching. The staff focus solely on jiu-jitsu and vibes. NO DRAMA REQUIRED! Easy sign-in and class attendance. Love how clean and professional the up keep is in the building... It doesn`t get any better than this! :)”