Empowering Women Through Martial Arts
Women's Brazilian Jiu Jitsu
Build Confidence • Master Self-Defense • Join Our Sisterhood
Welcome to Women's BJJ at One Nation
Discover the transformative power of Brazilian Jiu Jitsu in a supportive, women-only environment designed to help you achieve your goals.
🌸 All Skill Levels
Whether you're a complete beginner or have martial arts experience, our classes are structured to meet you where you are and help you progress at your own pace.
🤼♀️ Self-Defense
Learn practical techniques that work in real-world situations. BJJ is proven to be one of the most effective martial arts for self-defense, especially for women.
👭 Supportive Community
Join a sisterhood of strong, supportive women who encourage each other both on and off the mats. Build lasting friendships while training together.
Meet Coach Sadie
Coach Sadie brings passion, expertise, and dedication to every class. A brown belt in Brazilian Jiu Jitsu, she specializes in creating a welcoming environment where women can thrive.
“I am a brown belt who has been training at One Nation since 2019. After attending my son’s first competition, I decided to join and quickly fell in love with Jiu Jitsu. Since then, I’ve competed at every belt level and now lead our women’s class on Sundays.
My focus is on fundamentals and chaining attacks together, to help students build confidence and a strong foundation. I understand as a woman how intimidating it can be to start, and I strive to make the mats a welcoming place for everyone.”
- Coach Sadie
Women's Class Schedule
Our dedicated women's Brazilian Jiu Jitsu class meets every Sunday from 1:00 PM – 2:00 PM. This relaxed early-afternoon slot gives you time for church, family breakfast, or a slow morning—then an empowering hour on the mats to reset your week.- What to expect A friendly warm-up, concept-driven technique breakdown, partner drilling, and optional light positional rounds. You'll leave sweaty, smiling, and sharper than when you walked in.
- Perfect for beginners We slow things down, emphasize leverage and body mechanics, and pair new students with experienced, supportive partners. No intimidation—just progress.
- Gear Athletic top and leggings are fine for your first visit. We'll guide you on No-Gi options. Bring water, tie back hair, remove jewelry.
- First class free Just show up 10 minutes early to meet Coach Sadie, sign a quick waiver, and get oriented. After class we can discuss the best membership option for your goals.
Testimonials
“It was a fun experience training with Sadie and the other females in the class. She is a wonderful teacher and made everything easy to learn. It was a wonderful experience all around, and I recommend all women try out her classes on Sundays!”
“Sadie’s women’s Jiu Jitsu class is absolutely unmatched. Her instruction is clear, technical, and empowering. She creates a space where every woman—beginner or experienced—can grow with confidence. She pushes you, supports you, and makes you better every single class.”
“Sadie has the most patience as a monster on the mats. She is great to learn from because she will cater to the room—first day or 100th day—she helps us learn and advance in Jiu Jitsu at whatever stage we are in.”
Member Referral Program
Simple and generous: if you pay a monthly membership and you refer someone who signs up for any of our programs, you get your next month free.
- Invite a friend and make sure they give us your name when they come in.
- Your guest takes a free trial and enrolls in any One Nation program.
- We credit your next month's dues—completely free.
Fine print: Applies to active monthly memberships. Credit is applied after your referral completes their first paid month. One free month per new member referred—refer multiple friends and stack free months. Not combinable with other full-month promos.
Frequently Asked Questions
Absolutely not! BJJ will help you get in shape. We have women of all fitness levels, ages, and backgrounds. Coach Sadie will help you progress at your own pace.
For your first class, wear comfortable athletic clothing - leggings or shorts and a fitted t-shirt. We'll provide a Rash Guard and Shorts if needed. Remove all jewelry and tie back long hair.
Yes! BJJ is one of the safest martial arts. It's based on technique and leverage rather than strength. Coach Sadie emphasizes safety and control in every class. You'll learn at your own pace in a supportive environment.
You'll start learning practical self-defense techniques from day one. Most students feel more confident within the first month. Real proficiency typically develops within 6-12 months of consistent training.
Many of our members train with previous injuries. Coach Sadie will work with you to modify techniques as needed. Always consult your doctor before starting any new physical activity.
No-Gi & ADCC Resources
One Nation Jiu Jitsu is a no-gi focused school, and we look to ADCC as the gold standard for modern submission grappling. Here are a few resources our students often use to learn more about high-level no-gi competition.
- Explore upcoming events and news on the official ADCC website .
- Read the ADCC rules and regulations to understand how elite no-gi matches are scored.
- Check out ADCC event coverage and history on ADCC News at ADCombat .
Start Your Journey Today
Join Coach Sadie and our amazing community of women. Your first class is FREE!
Ready to Transform Your Life?
(615) 459-5248
Call or text to schedule your free trial class
📍 One Nation Jiu Jitsu
579 S Lowry St
Smyrna, Tennessee 37167