In this episode of Keepers of the Mats, we sit down with Kayla Haug—wife, mom of four, and long-time operations leader who’s run three Wendy’s franchise locations for years. Kayla’s story is about stepping onto the mats after loss, learning to manage anxiety with breath and perspective, and finding real confidence in a close-knit community that feels like family.
Before Jiu Jitsu, Kayla and her sister were doing cardio kickboxing. Then COVID hit—and not long after, Kayla’s sister passed away unexpectedly at 40. When Kayla later searched for cardio kickboxing again, we reached out and invited her to try Jiu Jitsu. She didn’t Google it. She just showed up—no small thing for someone who describes herself as “afraid to live and afraid to die,” the kind of person who hates roller coasters. That first step onto the mats was a win all by itself.
Early on, Kayla carried a heavy pressure: I have to do this for my sister. The fire was real—but it burned too hot. She had three panic attacks on the mats (the first one terrifying because she didn’t know what it was), and she nearly burned out. Over time, with coaching and a mindset shift, the fuel changed from “prove it” to “keep showing up.” That reframing—plus breathwork—turned a fast flame into a steady candle she can keep lit long term.
Kayla admits she took training way too seriously in her first nine months. Now she chases small wins: a strong crossface that made a training partner fight for two minutes to get free; an escape from an armbar; a clean sweep on a much bigger partner. She thrives on specific feedback after rounds (“What did I do well? What should I try next?”)—words of affirmation that help her lock in progress without obsessing over perfection.
Running three stores means constant messages, moving parts, and pressure. Jiu Jitsu has changed the way Kayla handles it: she pauses, analyzes, and decides instead of reacting. When a driver literally “parked” in one of her restaurants, she stayed calm—gathered info, called the police, handled it. Class time also became protected time: when she’s here, the phone goes away so she can train with intention.
A simple gas-station moment shows how her awareness has changed: instead of standing with her back to someone in line, she shifted to watch him peripherally. It’s a small adjustment with real-world value. She doesn’t want a confrontation—but the skills and mindset she’s building give her confidence if something ever happens.
Kayla trains mostly with men—and finds it empowering. No one gives her easy rounds; she has to earn every inch, which makes each escape, sweep, and position feel huge. She loves the bonds that form here—shouting out friends like Jenna and training partners who handle size and strength with care while still making her work. To her, it’s not just a community; it feels like family.
“Just get on the mats and do it.” Don’t decide from one class—commit to a couple of weeks so your second and third impressions can land. If you’re on the fence, come for the friendships as much as the training. And for women who are curious, reach out—Kayla (and others like Jenna and Jenn) will gladly meet you and help you feel welcome from day one.
Click here to listen to the episode on our Spotify channel.
