Train BJJ as a Family – Seminar with Judy Gomes

Photography by Lissette Barros - check out her sweet clothing line:

FOUR Elements Fitness
October 9th, Sunday 4-6p
Instructor Judy Gomes

Looking for ways kids and parents can train together and ways to create a family training dynamic?

A big obstacle for parents is getting to the gym or finding time of their own train but there’s ways you can train with each other in and outside the gym!

No age requirements. Children 2 years and under FREE with adult registration.

*If you have LIMITED INCOME and want to attend, please contact us:

**** Family BJJ Early Bird Special Registration ****

2 family members ($45 – $10 OFF)

Add-on 1 person ($10- 50% OFF)

1 adult + a child 2 years of under ($35 – $10 OFF)

Train as a family…

Brazilian Jiu Jitsu instructor Judy Gomes will lead this special once-off class (that could happen again). Kids get to roll around on the mat and learn Brazilian Jiu-Jitsu techniques with their adults and other little ones – while the adults also get a chance to train with each other.

This is a safe and fun environment for kids being introduced to Brazilian Jiu-Jitsu for the first time and a perfect opportunity for those who’ve seen their parents train over the years to give it a try. This is also an opportunity for more experienced kids to give some pointers to the first-timers as well as how to train as a family in and outside of the gym.

Judy Gomes: Jiu jitsu is my religião Brown belt under Diogo Gomes/Rio Combat Team *BJJ*CrossFit*Yoga* & repeat NASM CPT, CrossFit L1 Trainer

Photography by Lissette Barros – check out her sweet BJJ clothing line.

LGBTQ+ Brazilian Jiu Jitsu Series

Brazilian Jiu-Jitsu sessions for the LGBTQ+ community.

Brazilian Jiu-Jitsu is a ground-based sport incorporating the strategic application of chokes and joint locks. It doubles as a great way to build basic self-defense skills and calm self-confidence. Learn BJJ basics and beyond in this one hour session specifically designated for GLBTQ identified people. Sessions will begin with a sport specific warm-up, followed by technical instruction and then light drills or sparring as time allows. This session is suitable for all levels, beginners are welcome. We have loaner gi’s for new people.


Friday evenings 6-7 pm*

* Dates will be posted / the session will be canceled in MindBody asap.
$65 per month
(FEF members can join for only $38/mo talk to Shawn for more details!)

Dirty Dozen’s Cindy Hales BJJ Seminars

ADVANCED: Brown & Black

Sunday Dec. 1-3pm

The advanced seminar (brown-black) will focus on guard passing and a sweep series from guard. Discussion topics will include the basic concepts of the positions and modifications for Gi, no Gi and what ifs. At the end of the seminar, there will be a Q&A on other positions, submissions and problematic areas.

By donation but you can guarantee your spot with pre-registration offered for $20 early bird, $25 after – for all genders



December 13th, Sunday 3-5pm

In this seminar, basic concepts and high-percentage set ups for the triangle will be covered. There will be Q&A and time for training at the end of the seminar.

Early bird $45 before 12/1,$50 online, $60 at the door- Pre-registration advised since 12 spots only – for all genders.


Privates also available

Contact us for more info.

Cindy Hales

As a member of the female “Dirty Dozen”, Cindy is one of an elite group of pioneers. She is one of the first twelve women to receive the black belt in Brazilian Jiu-Jitsu. And she was one of the fastest, going from white belt to the height of the sport in less than 5 years. Along the way, she captured a Pan American title, the Grapplers Quest women’s Professional title, multiple NAGA titles, as well as winning several MMA fights. She laid waste to the tournament circuit, and was promoted to black belt in December of 2006. She’s competed at the ADCC Championship, flown halfway around the world to fight(twice), and established a reputation as one of the most fearsome competitors alive.

But that’s not even close to the full story. She can teach, as well as do. She runs the most consistently successful kids program in the northwest, and she’s coached athletes to MMA wins, and Grappling world championship titles. Her teaching style is simple and effective. She’s got a knack for breaking techniques down into easy to understand pieces, and is in high demand for seminars and private lessons as a result. Few people have the combination of competitive drive and educational chops that Cindy possesses, and everyone who attends her seminars come away with a new perspective on Jiu-Jitsu.

Read more about the “Dirty Dozen” here.




Other Fitness Happenings

Butts and Guts Challenge: 4-Week Workshop Series with Mollii Khangsengsing & Judy Gomes
Adopt-a-Downward-Dog 2 Year Anniversary & Benefit
Tuff Love: Outdoor Fitness
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Memberships & More

Save $100 monthly with a Used Coat Donation!


Can you go through your closets and see if there is a spare jacket or two laying around?

Four Elements Fitness is working with One Warm Coat to collect clean, gently used warm coats to support the coat drive program, on November 21, 2015 between 6PM and 8PM Monday through Friday and Saturdays 9AM through 12:30PM at Four Elements located at 153 17th St., Oakland, CA.

The process is simple…

You drop off your extra coat(s) and takes care of the rest. All donated coats will be given to a local agency for distribution to local children and adults in need.

People who do not have a coat to donate can still get involved:

New clients who donate coats or dollars will receive…

$100 off monthly on an “ALL ACCESS/UNLIMITED MEMBERSHIP” valued at $220/mo to all our programs (excludes clubs) which can be redeemed at the time of signing a NEW annual contract.

Already a full time member of one of our programs and want to donate?

We will UPGRADE your current unlimited membership to the “ALL ACCESS/UNLIMITED MEMBERSHIP” at NO additional cost!


11075186_10152613403122161_6483541649911089413_nIf you love yoga and are plus sized come to be in a video shoot focused on body positive yoga & wellness. Bring your own yoga mat. M/F/GNC welcome Queer + POC folks strongly encouraged to participate : )

Sunday, December 5th 3-5pm

Contact Misia Denéa to confirm or get more info:

Body Positive Winter Workshops Sundays Full Series Sale Only – $60

  • DECEMBER INVERSIONS 12/6, 12/20, 12/27


MEMBERS: If you have an unlimited membership with us, this series is included in your program and you too are invited to join in. This series is specifically for soft , round, and larger bodies.

Winter’s Body Positive Yoga with Misia Denéa

The wait is over! We are proud to announce that Misia Denéa, instructor to our Body Positive Yoga workshops is now teaching three months of Body Positive Yoga will be launching Sunday 5:30-6:30pm (former students take note of the time change!). Each month she will be focusing on a particular theme ranging from hip and shoulder openers, core and spinal awareness to ringing in the new year with some exciting inversions.

This class promotes , soft , round bodies, that wear a pant/dress size 10-24 or larger


November awareness of the core & Spinal column – 11/1, 11/15, 11/29 (no class 11/8)

The core or mid-line of the body is where your pull of gravity exists.

You do not need washboard abs to develop core strength, however the more you activate the core the more you can prevent low back pin. The spine supports the torso so we will look t how twisting/revolving poses lengthen ( from many hours of sitting) the spine and massage the abdominal organs.

December Inversions – 12/6, 12/20, 12/27 (no class 12/13)

We will explore how turning your world upside down is scary but provides new perspective. Inversions also are beneficial for hormone balance, sending more oxygenated blood to the heart & brain and also good for thyroid health and much more!


If you have an unlimited fitness membership with us, this series is included in your program and you too are invited to join in on the fun!


Only $60 for this two month series, plus you get a complementary fitness pass to enjoy one of our regularly scheduled fitness sessions each week!
Full Yoga Series


Misia Denéa is a 500-hour certified Yoga instructor ( 200- Hour Dhyana Yoga Philadelphia, PA & 300-hour Embrace Yoga Washington D.C.) has a B.F.A in Dance from Temple University’s Esther Boyer College of Music and Dance, and also graduated from The Institute for Integrative Nutrition ,the Raw Food Institute and East Bay Meditation Center’s Year Long Practice in Transformative Action and has recently enrolled in Fall 2015 URBAN PERMACULTURE INSTITUTE. SAN FRANCISCO BAY AREA ‘s Permaculture Design Course.
She is the owner/founder of Hatha Holistic Integrative Wellness. Her mission is to Coach, Heal, and Transform those who want to shift their relationship to themselves and cultivate holistic habits to feel vibrant, and liberated with yoga, meditation, and mindful eating.

Since 2008 she has lead yoga trainings, dance workshops and retreats at yoga studios, Universities & Colleges, throughout the US and in the Caribbean/Latin America.

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Get that Oakland Booty – 14 Days Workout Plan

You know you want to drop it low! Join us for 2 weeks of booty building and get that butt looking great!


+ unlimited small group training sessions
+ take-home booty building guide
+ nutrition cheat sheet
+ stretch protocol
+ individual recommendations for maximum results
+ membership in private FB group
+ access to expert coaches via text and email

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This class is a great entry point for anyone interested in getting a first hand glimpse into Brazilian Jiu Jitsu and the grappling arts.

The “Gentle Art”, learn how to move fluidly on the ground or standing up and develop a set of skills that will both strength your body and keep you safe. Also known as B.J.J., this grappling art focuses on using leverage and technique over power and strength. In this four part series, learn some of the basics of how to defend yourself and sharpen your competitive chops with chokes, joint locks and positional control by merely clamping down your opponents body with controlled pressure.


4 Week Series
Starting October 2nd-23rd
6-7pm – Fridays

Instructor: Jeremy Adkins

The head instructor and kid’s class instructor at Machine Works Jiu Jitsu in Oakland, CA is Jeremy Adkins, a black belt under Eduardo Rocha(4th degree black belt under Royler Gracie), who has been studying the art of Brazilian Jiu Jitsu since 2004. He began teaching classes as a blue belt and has experience teaching to all belt levels. He has experience both coaching and competing at most of the top Brazilian Jiu Jitsu tournaments.
No uniform or experience necessary. Although we recommend well fitting clothing as to not get stuck or tangled in attire. Please keep all nails short and clean.

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Announcing the USA Wrestling Club “OAKLAND MAT RATS “

S tarting September 20th, Sunday 1-3pm FOUR Elements Fitness is proud to announce every 1st & 3rd Sunday of the Month


The Oakland Mat Rats is a wrestling club for both teen and adult grapplers to expand their knowledge of wrestling. The club is led by Kelly Kusumoto, a 2008 women’s state champion with 4-5 years of competitive wrestling experience, and has wrestled at the high school and college level. While wrestling is her main passion, her interest in grappling has extended into other areas such as Brazilian Jiu-Jitsu and CAMBO. Over time it became clear that having a strong foundation in wrestling has helped her learn and adapt to other styles. Oakland Mat Rats is affiliated with the Four Elements Gym to help all grapplers (from any background) to strengthen their game by improving their ability to wrestle.

REQUIRED: USA Wrestling Membership prior to attending

You can sign up for our membership here MONTHLY $30 or ANNUAL $240 once your USA Wrestling Membership is complete.
10429495_10101366241123748_2758176850252196469_nPhoto by Jena Lynne Sapinoso


NEW: Body Positive Yoga 202 Workshop with Misia Denéa


EMBODIED: a plus size yoga practice

Sunday, August 16th – September 6th, 5:00 pm – 6:00 pm

by Misia Denéa
Must pre-enrollSPACE IS LIMITED

This is just a small notch above BODY POSITIVE YOGA 101.

We will dive deeper into learning how the foundation of the Sun Salutation will prepare larger bodies for inversions & arm balances. We will use props to facilitate modifications for larger bodies.

If you missed the 101 series feel free to join us, The instructor will modify poses for newcomers and those who are returning to 202.

This class promotes , soft , round bodies, that wear a pant/dress size 10-24 or larger


Instructor: Founder/Owner Hatha Holistic Integrative Wellness Misia Denéa is a holistic entrepreneur with over a decade of experience leading wellness programs and also working administratively using web based marketing, social media management , fundraising and development to lead Corporate Wellness Sessions as well as designing Wellness Programs for small groups and individuals.

Equipment: Please bring a Yoga mat if you have one.

Cost: $150 regular, $45 drop-ins


BJJ Seminar: Black Belt Hall of Fame Inductee Lana Stefanac

W orld-renowned Brazilian Jiu Jitsu Black Belt, undefeated from white to black, 5x World Champion, 5X Pan Am Champion, 3 MMA Title Belts, Undefeated from White to Black Belt
and Black Belt Hall of Fame Inductee Lana Stefanac will be holding a workshop in August at Four Elements Fitness.

Back by popular demand, world renowned black belt, Lana Stefanac semi-private seminar! Lana will be featuring guard attacks and transitional attacks and much more!
Space is extremely limited, and spots can only be reserved with advanced payment.
Date: Sunday 8/16
Time: 1-4 pm

Lana Stefanac BJJ Seminar

Sundays, August 16th, 1:00 pm – 4:00 pm
by Lana Stefanac
Enroll Now!

Cost: $55 early bird before 8/9, $60 regular online, $70 at the door.