The Empowered Athlete
By Body By Boss, LLC
The Empowered AthleteMay 06, 2024
Winning ADCC Trials, Working Full-Time + The Power of Visualization w/ Black Belt Lyzz Mitrovic
In this episode, I’m chatting with BJJ Black Belt and ADCC West Coast Trials Winner Lyzz Mitrovic. We talk about her BJJ journey, how she balances working full-time while being a high level competitor, her personal competition preparation routines, and more. Based in California, Lyzz is a 1st degree black belt who trains out of Precision JJ academy and also has a full time job working as Senior Environmental Scientist Specialist for the California Department of Cannabis Control.
Lyzz Mitrovic started training martial arts in 2010. Beginning her journey with a Korean Japanese martial art called Hapkido, receiving her Black Belt in 2013. Wanting to learn more martial arts, she began training Brazilian Jiu-Jitsu in February 2014. Quickly becoming an avid and tough competitor in BJJ. After numerous accolades, Lyzz received her Black Belt in March 2019 under Dustin Akbari. You'll usually find her on the mats at Precision Jiu-Jitsu Academy teaching and training, going for Gold in BJJ competitions, spending time with her Lovely Husband and cats or pursuing her other obsessions of Kombucha and Tabletop Gaming.
Some of her accomplishments at Black Belt include:
Adult Black Belt ADCC West Coast Trials Champion 2024 NoGi World Champion 2023 NoGi European Champion 2023 NoGi Pan American Champion 2023 NoGi Worlds Silver Medalist 2019 Pan American Medalist 2024 European Medalist 2023 Master Worlds Champion 2023, 2022,2021, 2020 What You'll Learn:
- What got her started in jiujitsu
- Her experience fighting in the Adult Division as a Master’s Athlete
- Her insight as to the biggest differences between the Adult and Master’s divisions
- Her advice for Master Athletes who want to compete in the adult divisions, but feel hesitant or unsure
- What her typical weekly schedule looks like as a competitor and full-time government employee
- What her weekly BJJ training and conditioning schedule looks like
- How she balances being a coach, working full-time, and being a high level competitor
- The importance of self-talk and a positive mindset
- Using visualization to achieve success in competition
- Her specific pre-competition rituals and routines
- What being a black belt means to her
- Her extracurricular hobbies, aside from BJJ
- Her favorite submission and takedown
- How you can connect with her
Episode Resources: Lyzz's Instagram: https://www.instagram.com/ms_daemonette/ Podcast Links: Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Watch it on YouTube: https://youtu.be/-73Rr66-bvw
Recover Faster using Post-Workout Nutrition
In this episode, I’m expounding on how to utilize post-workout nutrition to improve your recovery.
Here’s the scenario: You've just completed a very intense 90 minute strength and conditioning workout and/or a high intensity competition class and your body is tired but also hungry and is primed for calories. Now that your muscles have been broken down and your gas tank is empty, the window of opportunity to refill is closing and depending on when you consume your post workout calories, could determine where your body will breakdown more muscle than it repairs. Enter post-workout nutrition.
What You'll Learn:
- What happens during an intense strength and conditioning workout or comp class
- Importance of Post Workout Nutrition
- The “Window of Opportunity” to maximize muscle recovery
- The ideal amount of carbohydrates and protein to maximize recovery
- How much protein you really need after a workout
- What post-workout fuel is best for leaner vs higher body fat athletes
- Is food or fluid best to consume post workout?
- The importance of being prepared with your post-workout fuel
Episode Resources:
Mastering Your Macros
This is our self-paced nutrition program to support you in creating clarity and confidence with macros and tracking. This program is for athletes who desire to better understand how to fuel her body, build muscle, and lose weight without restricting themselves - so they can perform as the athlete he/she KNOWS she can be. If you desire to feel empowered in your relationship to food, to have confidence in your weight cuts, to learn how to enjoy all food without guilt and to learn how to eat in a sustainable and enjoyable way - this is for you.
Click here to join: https://www.bodybyboss.com/offers/2LooWGFE/checkout
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
How to Enhance Your Training Through Diet
As a Registered Dietitian for BJJ athletes, teaching you how to optimize your diet for performance is an essential piece of the work I love to do. In this episode, I’m breaking down the latest science of sports nutrition and how to optimize your training efforts and results through specific nutrition adjustments. By tweaking your nutrition with these specific adjustments, you can achieve better performance-based outcomes.
What You'll Learn:
- Why carbohydrates reign supreme of the macros for performance
- The recommended percentage carbs should have in your total calories
- The importance of fueling with carbs pre-workout
- When and why to incorporate intra-workout fuel
- The recommended protein intake for maximum muscle growth
- How to distribute your protein needs throughout the day
- The importance of fueling with protein and carbs post-workout
- The importance of B Vitamins for Energy metabolism
- The importance of eating anti-inflammatory foods to enhance performance and recovery
Episode Resources:
Mastering Your Macros
This is our self-paced nutrition program to support you in creating clarity and confidence with macros and tracking. This program is for athletes who desire to better understand how to fuel her body, build muscle, and lose weight without restricting themselves - so they can perform as the athlete he/she KNOWS she can be. If you desire to feel empowered in your relationship to food, to have confidence in your weight cuts, to learn how to enjoy all food without guilt and to learn how to eat in a sustainable and enjoyable way - this is for you.
Click here to join: https://www.bodybyboss.com/offers/2LooWGFE/checkout
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
4 Mindset Shifts that Will Change your Life
In this episode, I’m sharing 4 mindset shifts that will help you increase productivity, build resilience through adversity and ultimately help you feel more at peace and empowered in your life.
What You'll Learn:
- The limits of perfectionism mentality
- The importance of embracing failure
- Embracing the "Way of the Chameleon"
- Finding opportunities among perceived obstacles
- Releasing the illusion of control
- The importance of ownership in taking your power back
- Why you should prioritize alignment over hustle culture
Episode Resources:
The Performance Blueprint is our signature 8-week lifestyle transformation coaching program designed to help female grapplers create more freedom and balance in their life and optimize their performance and health using our holistic approach: The Wheel of Performance. We teach you science-based strategies and self-healing tools so you can step into the next level woman and athlete you desire to become. Click HERE to apply for our next cohort in June.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
How To Determine Your Ideal Weight Class
In this episode, I’m sharing a short self-reflective framework to support you in figuring out which weight class may be best for you.
What You'll Learn:
- What led me to create this framework
- 4 Self-reflective questions to consider when determining your ideal weight class
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Navigating Athleticism During The Pregnancy + Post-Partum Journey (Interview w/ Tori Mayson)
In this episode, I chat with Tori Mayson, a Pregnancy and Post-Partum Athleticism Coach. Based out of the UK, we discuss her journey and the real struggles athletes face when re-integrating back into their routine post-partum. We explore exercises that help maintain fitness during pregnancy as well as accelerate post-partum recovery process.
About Tori:
Tori is a personal trainer, lifelong recreational athlete, and pregnancy and postpartum athleticism coach. She studied exercise & sports science and played lacrosse at university in Massachusetts. She began her career as rehab coach in outpatient physical therapy in both the US & UK and played and coached lacrosse until the birth of her first son in 2018.
After his birth, she recognised a huge gap in the education and support for postnatal athletes. Even as someone whose career was built around rehabilitative type work, she struggled both mentally and physically with her own return to exercise journey. With support and movement being such a huge part of her identity, she felt that she had truly lost part of herself after becoming a mom.
Now 6 years later, with 2 more boys added to the bunch and multiple pre and postnatal fitness certifications under her belt, she has become the coach that she needed during her own journey. She believes that motherhood should not be the endpoint to one's athleticism and her work focuses on helping women navigate the highs and lows of that journey.
What You'll Learn:
- Her story and the struggles she experienced transitioning into motherhood as a lifelong athlete
- The biggest gap she noticed in supporting post-partum athletes
- The importance of having support as a new mom and athletes
- Her advice and insight on navigating the experience of “losing your identity"
- Her advice for finding balance between being a mom and athlete
- The importance of listening to your body in returning to post-partum exercise
- The answer to: "Are there exercises that I must avoid at all costs?"
- Her advice on navigating Diastasis Recti and Prolapse post-partum
- Her specific process and protocol working as a post-partum athleticism coach
- How you can connect with her
Episode Resources:
Tori's IG: https://www.instagram.com/tori.mayson.coach/
Tori's Email: Tori.mayson@gmail.com
Podcast links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Watch it on YouTube: https://youtu.be/TvuTZWN_xJA
12 Submissions All White Belts Need to Know (Before Getting Promoted)
In this episode, I’m sharing the top submissions I believe all white belts should have in their arsenal before moving to blue belt. I also include technical details to improve your execution and finishing ability.
What You’ll Learn:
- The biggest issue I see with white belts
- The importance of mastering the fundamentals - give you a solid foundation from which to build and branch off of
- 12 Submissions from 4 Different positions
- The top 4 submissions I use daily as a Black Belt
- The technical details of each submission that will drastically improve your finishing ability
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Improve Your Position: Converting Potential into Performance (Interview w/ Black Belt Mike)
In this episode, I chat with BJJ black belt, speaker, UFC commentator, and author of Improve Your Position: Converting Potential into Performance: Black Belt Mike. From Child Abuse Survivor to Jiu-Jitsu World Champion and Millionaire: Michael Alexander shares his powerful perspective on overcoming adversity by making small changes that lead to personal transformation.
About Mike:
Michael Alexander, also known as Black Belt Mike, is a second degree Brazilian jiu jitsu black belt and a no nonsense professional speaker who emphasizes the power of facing life's challenges head on. His philosophy focuses on the importance of personal responsibility and establishing discipline in your life with small improvements to your daily processes. Mike’s approach is about cutting through the noise and finding real, actionable solutions, embodying the spirit of a fighter both on and off the mat. He is a commentator for UFC Fight Pass and Vice President of Operations for a commercial construction company.
Mike is a Symbol of Resilience and Disipline.
His story is one of constant evolution, resilience, and the power of positive transformation. From a skilled martial artist to a versatile business leader and a captivating actor and commentator, his journey is a testament to the idea that potential is a bad word, and that by pursuing discipline in every endeavor, and maintaining a positive self-dialogue can lead to a life of fulfillment and unexpected opportunities.
What You'll Learn:
- His background and story of what led him to where he is today
- His philosophy and perspective on: discipline and personal responsibility
- His perspective on self-critical discipline vs self-loving discipline
- His advice on how to shift out of " Victim Mentality"
- What he believes is the biggest gift being in prison gave him
- His insight on the keys to converting "potential into performance"
- Why he believes potential isn't necessarily a good thing
- His three truth bombs for navigating and succeeding in life
- How you can connect with him
Episode Resources:
Mike’s Instagram: @blackbeltmike99 Mike’s website: https://www.blackbeltmike.com/
Buy his book on Amazon: https://www.amazon.com/dp/B0CPX7ZYWS
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Watch Full Interview on YouTube: https://youtu.be/QFwHBVJPM34
Holistic Coaching for Female Athletes (Interview w/ Nattie Boss)
In this episode, Babi and Shae of the BJJ Hood Podcast interview Nattie Boss, a registered dietitian and holistic performance coach for athletes. They discuss Nattie's journey into jiu-jitsu, the humbling experience of the sport, and the benefits of jiu-jitsu for self-defense. They also explore the importance of discipline and structure in martial arts and the decision to not pursue Olympic dreams. Nattie shares her perspective on transitioning to black belt and the mindset of self-mastery. Finally, they delve into the concept of optimizing performance through internal work and self-awareness. In this conversation, Nattie Boss, discusses the power of curiosity and self-observation in personal growth and healing. She shares her journey of discovering breathwork and embodiment work and how it has become an integral part of her work. Nattie emphasizes the importance of personal healing and growth to effectively help others. She also discusses the integration of passion and purpose in her business and the importance of balancing multiple passions and projects. Nattie shares her vision for expanding retreats and impacting more people in the future. Finally, she reflects on the philosophy and lifestyle of Jiu-Jitsu and the role it plays in personal development.
Episode Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts March 31st.
- Nattie Boss Instagram: https://www.instagram.com/nattiebossrd/
- Body By Boss Website: https://www.bodybyboss.com/
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Understanding and Regulating your Nervous System: Part 2
In part two of this series, I am sharing regulating resources for you to explore and integrate to help you shift from hyperarousal or hypoarousal into social engagement mode.
What You'll Learn:
- Techniques for Regulating Hyperarousal State
- Techniques for Regulating Hypoarousal State
- Techniques for grounding
- Specific breath patterns, including Snake breath and Bee breathing
- EFT Tapping for balancing your energy
- Pros and cons of both cold and hot exposure
- Somatic Movement strategies, including shaking, thrashing, intuitive dancing, and exercise
- The benefits of natural light exposure and music
- The impact of singing and engaging your voice for balancing your nervous system
- How play, joy and pleasure-inducing activities impacts our nervous system
Episode Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts March 31st.
Podcast links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Understanding and Regulating your Nervous System: Part 1
In part one of this series, I give an overview of Polyvagal theory and the 3 primary adaptive states of our nervous system. My intention is for you to gain self-awareness when you are in each state and to provide a way to map your nervous system so you understand your triggers and identify your glimmers.
What You'll Learn:
- What Polyvagal theory is
- The three adaptive states
- Symptoms and signs of the Hyperarousal State
- Symptoms and signs of the Hypoarousal State
- What Social Engagement Mode means
- The importance of self-observation
- What triggers are
- What glimmers are
- How to map your nervous system
Episode Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts March 31st. (EARLY BIRD ENROLLMENT CLOSES 3/3 - this will save you $200 USD)
Podcast links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
The Importance of Rotational Training for Athletes (Interview w/ Conor Millstein)
In this episode, I chat with my good friend and Movement Education Specialist Conor Millstein. He is the founder of IsoMovementSystems and a repeat guest on the podcast. I brought him back on to discuss the importance of rotational training for athletes who desire to take their athleticism and performance to the next level.
About Conor:
Based in Philadelphia, Conor Millstein is the founder of Iso Movement Systems. He has three bachelors degrees as well as an MBA. He comes from an extensive background in sports and fitness and he has also reconstructed his own body over time to create what he currently teaches.
Conor leads a team of trainers in a company he built to chase his mission of helping people to create change by loving themselves. He believes that success begins with access, awareness, and ownership in all phases of life. In his eyes, the ability to love oneself allows the chance to love others. He teaches these principles through movement.
What You'll Learn:
- What rotational training is compared to traditional forms of training
- The key elements that make up rotational training
- Why rotational training is important for athletic performance
- How he recommends athletes integrate rotational training into their routines
- His position on traditional weight training vs rotational training
- How to connect with and work with Conor
Episode Resources:
Conor’s Instagram: https://www.instagram.com/conor_moves/
IsoMovement Systems Instagram: https://www.instagram.com/iso_movementsystems/
Book a Free Consultation: https://iso-movement.com/
Pre-Sale Link for his Group Education Program: https://forms.gle/igyFwuL6vDaze4vz8
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Watch his first podcast interview (Episode 9) here: https://spotifyanchor-web.app.link/e/NGQGaNwwRGb
Set Yourself Apart with The Unfair Advantage (Interview w/ Mindset Mike)
In this episode, I brought Mindset Mike back on to discuss his newest venture: The Unfair Advantage. We discuss his motivation behind making the shift and the core principles behind his new performance mindset training method.
About Mike:
Based out of San Diego, TX, Mike is a world renowned mindset coach with a proven track record of helping athletes and teams at the highest levels to perform their best when they need it most. His strategies have been used by thousands of athletes worldwide, including MMA World Champions, multiple NCAA Championship teams, and hundreds of athletes in the in the UFC, Bellator, along with the College and HS elite.
Through their extensive experience competing/coaching in the highest levels of sports and the FBI, the team at TUA have taken what makes the world’s top performers successful in/out of competition and distilled it down into a group of trainable skills and cultural components that will give you an an "Unfair Advantage" against your competition.
Their training program provides a proven system that combines cutting edge mental skills with a proprietary culture strategy (G.R.I.T.) to bulletproof your performances and produce consistent, long-term results.
What You'll Learn:
- How The Unfair Advantage came to life
- The main factor that motivated Mike to shift focus from Wrestling Mindset to TUA
- What he believes are the key aspects of having an Unfair Advantage
- The 4 pillars of The Unfair Advantage (G.R.I.T.)
- What he believes is the single most important factor that differentiates the top 1% performers
- His process and approach in working with athletes
- His services that are currently available for athletes who want to take their performance and training to the next level
Episode Resources:
Mike's Instagram: https://www.instagram.com/mindset_mike/
Mike's Email: Mike@unfairadvantsgemindset.com
Mike's Website: https://www.unfairadvantagemindset.com/
Check out his previous interview here: Episode 32
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Asking for Help: Why we struggle + How to Breakthrough
In this episode, I am breaking down the root of why we seem to collectively struggle with asking for help along with a step by step process of how to actually start asking for support in a way that feels safe to you and others.
What You’ll Learn:
- The psychology behind why we struggle asking for help
- What Chronic Developmental Disappointment is
- The cost of taking on everything ourselves
- Why being passive is not helpful
- The importance of inner child work
- A step by step process to get clear on your needs and communicate them effectively
Episode Resources:
1:1 Coaching (1 spot available) - DETAILS BELOW
This is a 4-month 1:1 mentorship container for deep healing and transformation, so that you can step into the most empowered version of yourself - as both a woman and athlete.
WHAT YOU RECEIVE:
- (2) 1:1 calls/per month via Zoom (60-75 mins)
- Live voice chatting support through the Voxer App during the week
- Unlimited access to the Breathwork Training Center
- Embodiment practices and resources for creating safety, self-regulation, processing emotions, inner child healing, developing self-love and more
- Journaling and Reflection Prompts to help you explore and transform your conditioning, patterns, belief systems
HOW IT WORKS:
I believe that our external reality is a reflection of our internal relationship to self. Instead of focusing on the concrete problems and changing them, we go beneath the surface and work from the inside out.
Your new world will reflect your internal world, and together we can create these life changing shifts. We will be working together through the lens of somatics, meaning with the body. Through breathwork and other body-based practices, I'll support you in clearing the stagnant energy and emotion that is trapped at limitation, unworthiness and lack. We'll dissolve the old patterns that keep you feeling small.
We dive deep into your current belief systems and reprogram them to support you in your fullest expression.
DM ME "COACHING" on Instagram or Facebook to schedule a Connection Call. My instagram: www.instagram.com/nattiebossrd
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
SPORTS NUTRITION MYTHS: DEBUNKED
In this episode, I am going over some of the most common myths that circulate in the world of sports nutrition so you can start this year on the right foot with the right information as you navigate your goals in BJJ.
What you’ll learn:
- The role simple carbs play in performance
- The importance of carbs for performance and recovery
- The truth about high protein diets
- The recommended protein range for optimal utilization of the body
- The ideal carb to protein ratio for recovery
- The importance of focusing on how you feel vs how you look
- The truth about fasted workout sessions
- The concept of “training low” for fat loss
- Why diet is key in optimizing performance
Episode Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts March 31st.
Podcast links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Intuitive Eating: The Path to Food Freedom (Interview w/ Lara Days)
In this episode, I chat with my good friend and Certified Intuitive Eating Counselor, Lara Days.
In this episode, I chat with my dear friend and Certified Intuitive Eating Counselor, Lara Days. We discuss everything you need to know about intuitive eating, including the 10 principles the guide Intuitive Eating Philosophy, how to know when IE is “working”, how to fit IE as into an active lifestyle as an athlete, and more. If you desire freedom with food, THIS EPISODE IS MUST LISTEN!
About Lara:
Lara Days is a Certified Intuitive Eating Counselor, yoga instructor, and Board Certified Health & Wellness Coach who is on a mission to dismantle the diet industry and empower people to live their happiest, healthiest, most confident lives! Lara focuses on helping people improve their mindset, unlearn their past conditioning, and trust their body so that they can find food freedom, ditch diet culture, and step into their power!
What You’llL Learn:
- Her story and background that led her to do what she does today
- Her personal healing journey with food and body
- The biggest influencing factor that helped her overcome obsession with food and body image
- What Intuitive Eating (IE) actually is
- What’s the difference between mindful eating and intuitive eating
- The importance of intention when eating
- How to know when intuitive eating is “working”
- Her position on using food rules to transition to IE
- How IE can fit into an active lifestyle
- Her advice for those looking to heal their relationship to food and transition to intuitive eating
- How you can connect and work with her
Episode Resources:
Lara's IG: https://www.instagram.com/lara.days/
Lara's Website: www.laraelizabethcoaching.com
Lara's Book Recommendation (Amazon)
Link to her IG Reel on Mindful Eating vs IE
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Watch it on YouTube Here: https://youtu.be/lctOSlJHgVw
6 Ways To Boost Your Veggie Intake
In this episode, I share 6 simple strategies and hacks to boost your daily veggie intake! If you struggle with consistently eating veggies, this episode is for you!
What You’ll Learn:
- The daily recommended servings for men and women
- The importance of adding color and texture variety to your meals
- My favorite hacks that will help you and your family eat more veggies
- Links to products and recipes I use
Episode Resources:
Amazon Link to my Recommended Greens Powder
Recipe for Frozen Veggie Cubes
Mastering Your Macros
This is our self-paced nutrition program to support you in creating clarity and confidence with macros and tracking. Hosted in a private FB group, this program is for athletes who desires to better understand how to fuel her body, build muscle, and lose weight without restricting themselves - so they can perform as the athlete he/she KNOWS she can be. If you desire to feel empowered in your relationship to food, to have confidence in your weight cuts, to learn how to enjoy all food without guilt and to learn how to eat in a sustainable and enjoyable way - this is for you.
Click here to join: https://www.bodybyboss.com/offers/5t9nA2dr
EVOLVE is our exclusive community for ALL female grapplers who desire community, accountability, connection and transformation.
This community is open to female athletes in the combat arts, including: BJJ, wrestling, judo, Muay Thai, and Sambo.
Our Core Values include:
💓INCLUSIVITY - we believe in providing a space where all female athlete feel safe, seen, and heard
💓EXCLUSIVITY - we believe in providing the highest quality information to support your journey as an athlete
💓ACCESSIBILITY - we believe everyone deserves the right and access to a like-minded community and support
This community is available for only $14.99/mo & includes an intimate chat forum with women from around the world, exclusive mini-trainings, technique videos, book club, access to recorded workouts, pop-up coaching calls, special discounts on retreats and products and more! CLICK HERE TO JOIN US!
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
4 Habits All BJJ White Belts Should Have
What You'll Learn:
The critical role of frames and connections for both the top and bottom player
The importance of "staying tight" and minimizing exposure of your limbs
Why you should never expose your back and what to do instead
The biggest mistake I see when escaping closed guard
The Do's and Don'ts of escaping Closed Guard
The Do's and Don'ts of escaping Mount
Info on Booking Private Lessons with Me
Episode Resources:
Private Lessons:
Private lessons - 1 single session ($111): www.bodybyboss.com/offers/7p2tuNRX
Private lessons - 3 session package ($333): www.bodybyboss.com/offers/fsGg7pUS
*I love teaching concepts and techniques on passing guard, takedowns, transitions, positional control, closed/open guard submissions, strategy and mindset for competition
Podcast Links:
Instagram: www.instagram.com/bodybybossllc
Anchor: spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Britney’s Transformation: From Police Officer to Meditation Teacher
In this episode, I chat with EAA Graduate Britney Conner. She openly shares her story and mental health struggles and how the inner work she did inside The Empowered Athlete Academy helped her deepen her connection to Self, understand her past trauma, and ultimately gave her the clarity and strength to leave her stable career as a Police Officer to pursue other passions that brought her more peace and fulfillment - including starting her own flower company.
About Brit:
Britney Conner is a dedicated mom of three, a nature lover, and mindfulness practitioner. Britney is a white belt and has recently resumed training at Shark Pit jiu Jitsu in Winchester, VA .
After a decade of invaluable experience in the fields of community corrections and law enforcement, Britney made the courageous decision to embark on a new chapter in her life. She left her job last year to explore other fulfilling endeavors.
Britney now facilitates a group Meditation class at her local library. Britney has found meditation and breathwork to be extremely useful tools on her healing journey.
Britney finds joy in the serenity of nature and has a deep appreciation for the outdoors. You can often find her immersed in her garden, cultivating plants and expanding her knowledge of wild flora. She has recently applied for an LLC and is developing a cut flower business.
Follow Britney’s adventures as she embraces new challenges and continues to nurture her passions on her IG account @wildandwonderfulsoul_
What You'll Learn:
- Her background and mental health struggles following a traumatic experience that led her to join EAA
- The journey of EAA through her perspective and how having a supportive, safe environment was critical for her healing
- Her life-changing transition of deciding to leave law enforcement to pursue more aligned and peaceful passions
- How our nervous system plays a role in keeping us safe against making big changes
- How she navigated the mental and emotional struggles of changing careers and facing the Unknown
- The tools and resources she used to find her power and follow her intuition
- How she compares her level of safety, pattern recognition, and emotional regulation now vs before EAA
- How her transformation in EAA impacted her BJJ journey
- Her advice for those interested in EAA but scared to take the leap
- The new LLC she started to nurture her passion for nature and flowers
- How you can connect with her and follow her journey
Episode Resources:
Empowered Athlete Academy
This is our trauma-informed 4-month coaching container for deep transformative healing using breathwork, energetics, and somatic/subconscious practices. This is a spiritual and personal development journey for those who desire to live from their truth, intuition, and purpose and for those who want to heal from their past and uncover who they are before society told them who they have to be. In 4 months we will work through limiting beliefs, patterns, and conditioning, that are holding us back from stepping into our most authentic and empowered selves. If you are ready for the NEXT LEVEL of your spiritual and personal development journey, complete application here: https://www.bodybyboss.com/assessments/166243
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Create New Habits using Nudge Theory
Happy New Year! In this solo episode, I discuss the power of applying Nudge Theory to help you increase your chances of establishing and sticking to the new habits and behaviors you want to create in this new year!
What You'll Learn:
- What Nudge Theory is
- The importance of crafting an intentional environment
- The concept of Choice Architecture
- The 6 elements of Choice Architecture
- Examples on how to apply Nudge Theory in your life
Episode Resources:
- JOIN EVOLVE - Our Exclusive Community for Female Grapplers | CLICK HERE TO JOIN US
This continued support program is designed to help you evolve and transform into the athlete you know you have the potential to be. This exclusive community forum will help you in all areas of life: nutrition, performance, recovery, mindset, training, self-care, relationships, competition, and career.
If you are looking for intimate support, like-minded community, and accountability in bringing your goals to fruition- this is for you.
It’s a monthly membership for $14.99/month and has BJJ women from all over whose goals are to become their best selves both on and off the mats. There are recorded workouts, mini trainings, monthly challenges, book club and many other resources we provide to support you on your journey. Plus you get 1:1 access to me (in addition to the amazing sisterhood) for any questions and support you need!
- Vision Mapping Workshop PDF + Recording | CLICK HERE TO PURCHASE
For $33 USD, you will get access to my 13-page PDF and 2-hour recorded livestream walking you through the process I do at the end of every year. This includes prompts to both reflect on your past year and intentionally create your reality for the upcoming year. Additionally, we end with an embodiment breathwork session to really anchor in the energy of your creation and vision.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Reach Your Goals in 2024 w/ Vision Mapping
In this episode, I outline what vision mapping is and the step by step process I use every year to reflect on the past year and create a clear vision for the new one.
What you’ll learn:
- What vision mapping is
- The difference between vision mapping and vision boards
- The exact process I use every year to create my vision for the new year ahead
- The power of future pacing in crafting your vision
- The importance of embodiment in bringing your goals to fruition
- An invitation to join my live upcoming vision mapping workshop
Episode Resources:
Vision Mapping Workshop Information:
- WHEN: Friday, December 29th
- TIME: 5-7pm CST
- WHERE: Zoom
- COST: $33 USD
When you register, you will be sent a 13-page printable PDF along with information to join the accompanying live Zoom call I’ll be hosting to walk you through each step. In this 2-hour workshop, we will be reflecting on 2023 and creating our visions for 2024. REGISTER HERE FOR $33
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
How Trauma Influences Aggression in JiuJitsu: Part 2
In part 2 of this 2-part series, I dive into the other side of the coin: the psychology behind why some athletes don’t know how to turn off aggression. This episode will help you understand why you haven’t been able to slow down and balance aggression with flow, while also giving you some self-regulating tools.
What You'll Learn:
- The biology and psychology behind our Fight Response
- How trauma can amplify our aggressive nature
- Why you struggle “turning off” your aggression
- How too much aggression can inhibit your progress
- The importance of presence in balancing aggression and flow
- Tools to help you develop self-awareness and emotional intelligence
- Invitation to apply to the Empowered Athlete Academy for Jan 2024
Episode Resources:
Empowered Athlete Academy
This is our trauma-informed 4-month coaching container for deep transformative healing using breathwork, energetics, and somatic/subconscious practices. This is a spiritual and personal development journey for those who desire to live from their truth, intuition, and purpose and for those who want to heal from their past and uncover who they are before society told them who they have to be. In 4 months we will work through limiting beliefs, patterns, and conditioning, that are holding us back from stepping into our most authentic and empowered selves. If you are ready for the NEXT LEVEL of your spiritual and personal development journey, complete application here: https://www.bodybyboss.com/assessments/166243
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
How Trauma Influences Aggression in JiuJitsu: Part 1
In part 1 of this 2-part series, I dive into the psychology of why some athletes struggle being aggressive — using a trauma-lens perspective. This episode will help you understand why you haven’t been able to “turn it on” in training or competition, while also giving you some self-healing tools to shift and activate your inner power. Essentially, by the end of the episode, you will have more clarity in why you're not aggressive and how to overcome it.
What You'll Learn:
- The definition of aggression
- The energy flow of aggression
- An overview of the 4 main trauma responses
- How trauma can cause us to repress our aggressive nature
- Why you struggle “turning on” your aggression
- How withholding aggression can inhibit your progress
- Tools to help you heal and repair your relationship with aggression
- Invitation to apply to the Empowered Athlete Academy for Jan 2024
Episode Resources:
Empowered Athlete Academy
This is our trauma-informed 4-month coaching container for deep transformative healing using breathwork, energetics, and somatic/subconscious practices. This is a spiritual and personal development journey for those who desire to live from their truth, intuition, and purpose and for those who want to heal from their past and uncover who they are before society told them who they have to be. In 4 months we will work through limiting beliefs, patterns, and conditioning, that are holding us back from stepping into our most authentic and empowered selves. If you are ready for the NEXT LEVEL of your spiritual and personal development journey, complete application here: https://www.bodybyboss.com/assessments/166243
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
8 Lessons I Learned from Starting a Podcast
Today, we are celebrating our 100th episode on the Empowered Athlete Podcast! Podcasting over the past 2 years has taught me so many lessons that apply in both BJJ and life. In this episode, I’m sharing the top 8 lessons I learned from recording and hosting 100 episodes.
BLACK FRIDAY SALES! 75% OFF (EXPIRES 11/28)
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Tips to Improve Your Memory Retention in Jiu Jitsu
In this short episode, I’m sharing 6 tips to improve your memory retention in Jiu jitsu.
What You’ll Learn:
- Why to shift your focus from technique to concepts
- The importance of knowing your learning style
- Why rest days are important for memory retention
- The role sleep plays in memory retention
- The importance of drilling
- Brain-boosting foods that promote brain health
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
What To Do When Your Weight Stalls
In Episode 98, I address what to do when you hit a weight plateau. I share how to adjust your calorie and macros strategically to reset and boost your metabolism to re-initiate the fat loss process.
What You'll Learn:
- The physiological and psychological benefits of a diet break
- When you should take a diet break
- What a diet break actually is
- How to adjust your calories and macros during a diet break
- How diet breaks boost your metabolism fat-burning hormones
- How to adjust your macros if your diet break “fails”
Episode Resources:
Mastering Your Macros - Our self-paced nutrition program to help give you clarity and confidence in how to fuel your body for performance, while improving your relationship to food in the process. This program consists of detailed trainings that break down the step by step process for how to create your unique calories, macros and meal timing to support your health and performance goals.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
How to Attain Peak Performance through Emotional Intelligence w/ Liz Gleadle
In Episode 97, I chat with 3x Olympian in Javelin, Liz Gleadle. We dive into her story, the transformative moment that changed her approach in how she views and pursues high performance, and the globally renown initiatives she has created to cultivate holistic-focused communities.
About Liz:
Liz Gleadle, a three-time Olympian in Javelin, stands at the forefront of high-performance athletics with a mission that transcends the track. With a Bachelor of Science in Kinesiology as her foundation, Liz delves into the multifaceted realm of peak performance. Her journey is a testament to holistic well-being, integrating nutrition, sensory visualization, resilience training, meditation, yoga, and dance.
Following her retirement in 2022, Liz had a transformative epiphany, recognizing the profound influence of emotions on posture, movement quality, and power production. This revelation has fueled her dedication to rewiring body and mind to cultivate a peak emotional state, aiming for ultimate performance at the Paris 2024 Olympic Games.
Liz shares her evolution, training methods, and community collaborations through her Instagram (@javelizz). Her online team-building event, "Win the Morning," has earned global acclaim, and her more recent ventures, "The Power of Daily Wins" and "The Physiology of Gratitude” are sought after by university programs and corporate giants such as Google, Spotify, LinkedIn, and Facebook.
Liz's passion extends to teaching her unique training methods through the Body Church Workshop, a self-paced sensory exploration that enhances awareness, grace and athleticism. Moreover, she co-founded The Connection Initiative Foundation, a not-for-profit that unites body awareness, emotional literacy, dance, and team chemistry, with the aim of building holistic high-performance communities. She is currently based out of Vancouver, Canada.
What You'll Learn:
- About her story and journey leading up to her first Olympics
- Her training and preparation leading up to the Olympics prior to her retirement in 2022
- The pivotal transformative moment that shifted her focus to using the power of emotions and body awareness for peak performance
- Her take on the influence of emotions on posture, movement quality, and power production
- Her current cross-training regimen to enhance athleticism and prepare for the 2024 Paris Olympics
- How she is preparing for the 2024 Olympics this time around with her newfound knowledge and personal transformation
- Her highly sought after workshops, including: Win the Morning, The Power of Daily Wins, The Physiology of Gratitude, and Body Church
- Her advice to athletes who are apprehensive about diving into their emotions
- Her favorite motivational quote
- How you can connect with her
Episode Resources:
Liz's Instagram: https://www.instagram.com/javelizz/
Liz's Website: https://www.lizgleadle.com/
Body Church Workshop: https://lizgleadleevents.as.me/schedule.php
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
The Power of the Present Moment
In this solo episode, I dive into the power of the present moment and how by simply being present, you can enhance your overall well-being and performance.
What You’ll Learn:
- The importance of presence in a fast-paced culture
- A powerful self-inquiry to help you attune to the present moment
- How presence reduces stress, worry and anxiety
- How presence increases productivity, creativity and gratitude
- How presence enhances physical, mental and emotional health
- How presence increases resilience, self-awareness
- How presence improves sleep
- The best practices for cultivating mindfulness
Episode Resources:
Empowered Athlete Academy: The only 4-month Trauma-Informed Program for female athletes who desire to heal from their past and step into their power using the potent tools of breathwork, energetics, and somatics. In this container we dive into understanding our childhood programming and the roots of our limiting beliefs while simultaneously developing the tools to improve our emotional intelligence, self-regulate when we are triggered, re-parent our inner child, and step into the becoming the conscious creator of our lives. Next Session starts January 2024. Click HERE to apply.
The Breathwork Training Center: The only breathwork membership site designed to help athletes reduce stress, increase performance and find inner peace. Inside are breathwork videos, meditations, movement practices, and challenges comprised of intentional breath blends, music, mantras, and guided cueing to help you live less from your mind and more from your body. You also have access to all the new videos, as they are added! Click here to PAY WHAT YOU WANT for the first 6 months
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
The Art of Shedding Identities
In this episode, I dive into the concept of Identities, including what they are, the purpose they serve, and how to let go of identities that are preventing your growth and stunting your potential.
What You'll Learn:
- What an Identity actually is
- Where identities come from
- What purpose do identities serve
- How to determine who you are beneath your identity
- How to gain clarity on the identities you hold
- How to discern which identities are yours and not yours
- The importance of shedding outdated identities
- A simple reflection process for shedding identities
Episode Resources:
Empowered Athlete Academy: The only 4-month Trauma-Informed Program for female athletes who desire to heal from their past and step into their power using the potent tools of breathwork, energetics, and somatics. In this container we dive into understanding our childhood programming and the roots of our limiting beliefs while simultaneously developing the tools to improve our emotional intelligence, self-regulate when we are triggered, re-parent our inner child, and step into the becoming the conscious creator of our lives. Next Session starts January 2024. Click HERE to apply.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
10 Ways To Boost Protein Intake
In this episode, I’m sharing 10 ways to boost your protein intake, using plant-based foods. I discuss different protein content of foods and how to integrate them into your diet to make meeting your protein needs easy and seamless. Many athletes struggle to meet their protein needs and I truly believe that if you incorporate some of my recommendations into your diet, you will be able to easily boost your daily protein intake.
What You'll Learn:
- 10 plant-based foods with surprisingly high protein content
- Food hacks to boost protein intake throughout the day
- Ways to integrate these foods into meals to easily reach 20-30g
- The importance of tracking protein intake over carbs
- Links to my favorite products on Amazon
Episode Resources:
My Amazon Product Recommendations: check out my favorite brands that I use and love to enhance health and performance
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
The Cure To Comparisonitis
In this short episode, I dive into what Comparisonitis is and how to break free from it. We talk about gratitude, scarcity, abundance, shadow work + I share some mindset shifts and exercises that are critical to enhance your happiness and self-worth.
What You'll Learn:
- The Purpose of Comparison
- Viewing from Scarcity vs Abundance
- The Potency of Gratitude
- A beginner-friendly gratitude practice
- The importance of shadow work and inner healing
- A simple mindset shift to move from Scarcity into Abundance
Episode Resources:
Empowered Athlete Academy: The only 4-month Trauma-Informed Program for female athletes who desire to heal from their past and step into their power using the potent tools of breathwork, energetics, and somatics. In this container we dive into understanding our childhood programming and the roots of our limiting beliefs while simultaneously developing the tools to improve our emotional intelligence, self-regulate when we are triggered, re-parent our inner child, and step into the becoming the conscious creator of our lives.
Next Session starts January 2024. Click HERE to apply.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
Identify Your Eating Habits: What Type of Eater Are You?
In this episode, I'm breaking down the 7 Most Common Types of Eaters. Think of this episode as a fun self-assessment quiz for you to identify your primary eating type and learn what you can do to improve your relationship to food and ultimately transition to becoming a Balanced Eater.
What You'll Learn:
- Why having awareness around How You Eat matters
- Identify 7 different types of eating behavior archetypes
- My recommended "solutions" to each Eating Type for enhancing health and performance
- The importance of balanced meals, meal timing, and mindfulness
- Food behavior hacks to improve your relationship to food
Program Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts January 2024.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
How To Balance your Hormones + Reduce Cravings
In this episode, I dive into the main causes of hormonal imbalance and the three main steps you can take to balance your hormones, improve your health and eliminate unwanted cravings.
What You'll Learn:
- The 3 main causes of hormonal issues in women
- The relationship between hormonal imbalances and cravings
- The importance of balanced meals and meal timing for hormone health
- The 3 ways to ensure balanced hormones
- The 3 hunger hormones and role they play in the body
- What the HPA Axis is and how it relates to our stress hormones
- The importance of detoxification for healthy hormones
Episode Resources:
Check out these past episodes on stress management and cravings:
Stress Management - How To Find Your Power in Stress
Why We Binge Eat + How To Stop
6 Tips to Squash Sugar Cravings
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1
How to Create Your Ideal Morning Routine
In this short episode, I share the importance of having a morning routine and the 5 elements I believe you should include to create the ideal morning routine that brings you energy, peace, and productivity.
What you’ll learn:
- The importance of energy management
- The benefit of creating a morning routine
- Why being adaptable is critical to your success
- 5 Elements to include in your morning routine
Program Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Enrollment Closes Friday, Sept 22nd. Next Cohort starts October 2023.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
The 4 Degrees of Action
In this solo episode, I dive into the four degrees of action and what mindset shifts you need to make in order to create massive success in your life.
What You'll Learn:
- The 10X Rule
- The importance of taking action to achieve and sustain success
- The 4 degrees of action
- The danger of taking normal levels of action
- Reflective prompts for self-assessment
IF THIS EPISODE RESONATED WITH, AND YOU'RE A FEMALE ATHLETE, I HIGHLY ENCOURAGE YOU TO TAKE ACTION AND APPLY TO THE PERFORMANCE BLUEPRINT!
Program Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts October 2023.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
7 Tips to Become a Better Instructor
Becoming a coach is a skill in itself that requires allowing yourself to be human, constantly learning, and being able to adapt to the skill level in the room. In this short solo episode, I share some of my top tips for how you can shift fromᅠbeing a good instructor to a GREAT instructor.
What You'll Learn:
- The importance of showing your humanness
- The importance of continuing education
- Having a plan vs. teaching on the fly
- How you can work to your strengths to build confidence as a coach
- Adapting to different learning styles to help your students grow
- The trap of over-explaining
- The importance of being YOU and finding your coaching style
Program Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts October 2023.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Mini Series: BJJ x Pregnancy - Part 3/3: Post-Partum
In part 3 of this series, we dive into post-partum recovery and the re-integration process of getting back on the mats.
What you’ll learn:
- Recommended recovery time post-birth
- How to gradually get back into training
- Nutrition guidelines for breastfeeding
- Nutrition guidelines for weight loss
- Understanding Post-Partum depression and anxiety
- Navigating mom guilt
- When to resume competition post-birth
Program Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts October 2023.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Mini Series: BJJ x Pregnancy - Part 2/3: The Journey
In part 2 of this 3-part series, I dive into the pregnancy journey itself, including the recommended weight gain, how to adapt your jiujitsu in each trimester, preventing diastasis recti, navigating FOMO, how to avoid excess fat gain, and more.
What You’ll Learn:
- The physiological and mental changes to expect in each trimester
- The recommended weight gain for various pre-pregnancy weights
- How to best explain jiujitsu to your medical provider
- How to announce the news to your teammates and coach
- How to train safely during pregnancy
- What techniques are safe/unsafe to do
- When to stop training live rounds and what to do instead
- Pregnancy safe exercises to prevent diastasis recti
- Addressing the fear of missing out and losing progress
- Addressing the fear of gaining weight and other body changes
- How to adjust your nutrition to avoid excess weight gain
- Recommended supplements for pregnancy
Program Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts October 2023.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Mini Series: BJJ x Pregnancy - Part 1/3: Priming Your Body
In part 1 of this 3-part series, I share the necessary considerations for putting your body in an optimal state of health prior to conception. In this episode, I discuss the importance of knowing your cycle, improving your nutrition, stress management, recommended supplementation and more.
What You'll Learn:
- The definition of preconception
- The importance of knowing your cycle
- What to do if you are on birth control or have amenorrhea
- How to reach and maintain a health pre-pregnancy weight
- Recommended supplements you should take prior to pregnancy
- The importance of physical, mental and emotional stress management
- Suggested tips and tools to help manage stress
- Recommended healthy habits to integrate prior to pregnancy
Program Resources:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts October 2023.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
How The Mind Plays A Role in Performance w/ Erin Herle, M.S.
In this episode, I chat with long time friend and BJJ black belt Erin Herle about Sports Psychology. We talk about her definition of performance excellence, how trauma impacts performance, the importance of mental preparation, common limiting beliefs among athletes, mental tips and tools, and more.
About Erin:
Erin Herle is a mental performance consultant, jiu jitsu black belt, and mental health advocate. She recently earned her Master of Science in Sport and Performance Psychology from the University of Western States and is working toward the CMPC from the Association for Applied Sport Psychology. She has earned multiple titles in jiu jitsu and traveled the world teaching her knowledge. She founded #SubmitTheStigma to promote mental health in the jiu jitsu community and continues to advocate for mental well-being in combat sports. She is currently working with clients through her consultancy, Train Ya Mind. She splits her time between her hometown of Los Angeles and Niagara Falls, Canada with her husband.
What You'll Learn:
- What got her interested in pursuing a Masters in Sports Psychology
- Her definition of Performance Excellence
- What it means to show up Authentically
- What Sports Psychology actually is and isn't
- How trauma plays a role in performance
- Identifying the physiological symptoms of performance
- The importance of visualization and mental preparation
- The role breathwork plays in performance
- Common mental roadblocks and limiting beliefs she sees in both male and female athletes
- The barriers of overconfidence and underconfidence and how to find your "sweet spot"
- The Inverted U Theory on arousal
- Mental tips/tools for athletes to begin working on their mindset
- Her advice to athletes who want to develop a champion mindset
- How you can connect with her
Episode Resources:
Erin's personal IG: https://www.instagram.com/erinherle/
Train Ya Mind IG: https://www.instagram.com/trainyamind/
Submit The Stigma IG: https://www.instagram.com/submitthestigma/
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Eating Healthy on a Budget w/ Rachel Coons
In this episode, I chat with Rachel Coons about all ways to eat healthy while saving money to reclaim your financial power. We talk all things: food waste, making the most of your produce, the power of shopping online, meal planning and more.
About Rachel:
Rachel is a busy mom of 4, fitness instructor, California native who loves running and cooking. She has found a passion helping moms save thousands on their groceries through her simple 4 step SHOP Method. She believes everyone can eat healthy, delicious food without breaking the bank. When a family figures out how to be intentional with their spending, that is when you find financial power! You can grab her FREE pdf The Ultimate Grocery Savings Guide at www.Heyrachelcoons.com/savingsguide or follow her on social media @heyrachelcoons.
What You'll Learn:
- Her story of what led her to do the work she does today
- Her thoughts on the phrase: “eating healthy is too expensive”
- What budgeting actually is and how you can get started
- Tips to prevent overspending at the grocery store
- Her meal planning process for feed a family of 6
- How to accomodate family members’ different tastes and food preferences without cooking multiple meals
- Her advice on buying in bulk vs. individual packaging
- What foods you should consider having in your fridge and pantry
- How you can reduce food waste and make the most of your perishable foods
- Her 4-step SHOP method
- How you can connect with her
Podcast Resources:
- Grab Her FREE PDF: The Ultimate Grocery Savings Guide at www.Heyrachelcoons.com/savingsguide
- Once you get the guide, you can register for her FREE webinar on 8/17: Three Mistakes You’re Making that’s Costing you Hundreds
- Book Recommendation: The Secrets of Feeding a Healthy Family by Ellyn Satter
Podcast links:
https://www.instagram.com/bodybybossllc
https://spotifyanchor-web.app.link/e/638O1ZWIiBb
How to go from GOOD to GREAT
In this solo episode, I share three tips of how to shift from the "good enough" mindset to a mindset that sets you up for greatness.
What You'll Learn:
- The psychology behind why people settle
- Examples of the "good enough" mindset
- The importance of taking ownership in your life
- The importance of connecting to your heart's desires on a daily basis
- A mindset shift to prevent perfectionism from stunting your growth
- The difference between acceptance and complacency
- How to find your power in where you're at, while working toward your dreams
Episode Resources:
Empowered Athlete Academy: The only 4-month Trauma-Informed Program for female athletes who desire to heal from their past and step into their power using the potent tools of breathwork, energetics, and somatics. In this container we dive into understanding our childhood programming and the roots of our limiting beliefs while simultaneously developing the tools to improve our emotional intelligence, self-regulate when we are triggered, re-parent our inner child, and step into the becoming the conscious creator of our lives.
Next Session starts August 2023. Click HERE to apply.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
This Life Hack will Improve Your Health + Performance
In this episode, I share the #1 Life Hack that will improve all areas of your life, especially your health and performance: Reducing Inflammation.
What You'll Learn:
- What inflammation is + the role it plays in the body
- The difference between acute and chronic inflammation
- The biological costs of unmanaged inflammation
- Ways to reduce inflammation
- A breath pattern you can implement to promote healing
Episode Resources:
The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts October 2023.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
The Story Behind the Brand: Body By Boss
In this short episode, I share the back story of how the name Nattie Boss and brand Body By Boss came to life. I discuss the power of manifestation in creating your desired reality and how, through embodiment, you can become whoever it is you want to be.
What You'll Learn:
- The evolution of name changes I've had over the years
- How I landed on "Nattie Boss"
- The key to manifesting your reality
- How the creation of Body By Boss came to be
Episode Resources:
Check out all of our offerings at www.bodybyboss.com
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
How To Stop Procrastinating
In this episode, I dive into the roots of procrastination and the steps you can take to get out of the disempowering cycle of procrastinating.
What You'll Learn:
- What procrastination actually is
- The role resistance plays in procrastination
- Common examples of procrastination that are holding you back
- The role safety plays in breaking the cycle of procrastination
- What you can do to stop the cycle + move the needle forward
Episode Resources:
Empowered Athlete Academy: The only 4-month Trauma-Informed Program for female athletes who desire to heal from their past and step into their power using the potent tools of breathwork, energetics, and somatics. In this container we dive into understanding our childhood programming and the roots of our limiting beliefs while simultaneously developing the tools to improve our emotional intelligence, self-regulate when we are triggered, re-parent our inner child, and step into the becoming the conscious creator of our lives.
Next Session starts August 2023. Click HERE to apply.
Breathwork Training Center (BTC): The only breathwork membership site designed to help athletes reduce stress, increase performance and find inner peace. Inside are breathwork videos, meditations, movement practices, and challenges comprised of intentional breath blends, music, mantras, and guided cueing to help you live less from your mind and more from your body. You also have access to all the new videos, as they are added! : Click HERE to Become a Breather
JUNE SPECIAL: Purchase our Confidence Program and get 1 YEAR FREE of the Breathwork Training Center: https://www.bodybyboss.com/offers/D64hQ6zR
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
How Jiu Jitsu Made Her a Better Doula w/ Amanda Mattar
In this episode, I chat with BJJ practitioner, birth coach, and yoga teacher Amanda Mattar about the similarities between Jiu Jitsu and the Birthing process. She shares her story of how she started BJJ, what led her to become a birth coach and why she created a business that advocates for women to tap into their true warrior spirit to find true peace. We also talk about the Divine Feminine Energy, what it means to be Empowered, the importance of owning your story, and more.
About Amanda:
Based out of Abu Dhabi, Amanda was born and raised in Orlando Florida. Her parents were refugees from a civil war in Lebanon. Her parents taught her everything there is to know about love and peace, including how to live with gratitude peace and humility. She holds a bachelor degree in psychology from the University of Central Florida and has collected many certificates in yoga specifically hatha, teen and swing yoga. She is also trained in reformer Pilates and find the methods incredible for overall wellness. As a mother, daughter, sister, wife and business owner, she finds peace in practicing mindful exercises such as yoga, meditation, walks on the beach, spending time with her two daughters, stopping to smell the flowers and training Jiu Jitsu. She is the founder of YoGi Lifestyle and Wholly Women Wellness, whose focus is to advocate for women to tap into their true warrior spirit to find true peace.
What You'll Learn:
- How she was introduced to Jiujitsu
- The mission and core values of her company
- Her story of what led her to become a doula
- The role doulas play in the birthing process
- The importance of owning your birth story
- The importance of being adaptable and prepared in having an empowered birth experience
- The dangers of conventional birthing culture
- The parallels between BJJ and giving birth
- Seeing birth as a divine feminine process
- How our trauma and conditioning plays a role in embracing our feminine
- How you can connect with her
Episode Resources:
- Amanda's Instagram: https://www.instagram.com/wholly.women.wellness
Upcoming Programs:
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts July 2023.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
The Inspiration + Meaning Behind my Throat Tattoo
In this short episode, I share the inspiration and meaning behind my recent throat tattoo. This has been something I've wanted for a very long time and was recently guided by the universe to take action to make it happen. I hope this episodes serves as a reminder to be brave enough to stand up against social conditioning and stay true to your authentic expression.
Episode Resources:
Empowered Athlete Academy: The only 4-month Trauma-Informed Program for female athletes who desire to heal from their past and step into their power using the potent tools of breathwork, energetics, and somatics. In this container we dive into understanding our childhood programming and the roots of our limiting beliefs while simultaneously developing the tools to improve our emotional intelligence, self-regulate when we are triggered, re-parent our inner child, and step into the becoming the conscious creator of our lives.
Next Session starts August 2023. Click HERE to apply.
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
10 Qualities of Successful Competitors
In this solo episode, I dive into the ten qualities I believe make successful competitors, based on my personal journey and observing athletes at the highest levels. I explain the mental, physical, spiritual emotional skills that set the 1% apart from the rest.
Episode Resources:
- Mastering Your Macros (for those desiring to determine the what, when and how to eat to perform) - This is our self-paced nutrition program to help give you clarity and confidence in how to fuel your body for performance, while improving your relationship to food in the process. This program consists of detailed trainings that break down the step by step process for how to create your unique calories, macros and meal timing to support your health and performance goals. Click HERE to join.
- The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts July 2023.
- Confidence Program: A self-guided competition prep course to increase your confidence and success on the mat. In this program, I cover the Competition Triad: nutrition, training, and mindset. By the end of this program you will have clarity and confidence in: knowing how to fuel your body optimally for competition, having an A-Z game plan that capitalizes on your strengths, knowing how to adjust your training to reach athletic peaking for competition, embodying a champion mindset CLICK HERE TO PURCHASE (one payment of $555)
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Exploring Holistic Options for Pain, Recovery, and Performance w/ Dr. Christian Nelson
In this episode, I chat with BJJ practitioner Dr. Christian Nelson about the benefits of Chiropractic care and other holistic modalities for recovery and performance.
About Christian:
Dr. Nelson grew up a little town of Elgin, outside of Austin, TX and had his life changed at 15 by a chiropractor and was inspired to become a chiropractor himself. After 11 years of study, delving into the topics of frequency-based healing, functional nutrition and neurology, essential oils, CBD, cryotherapy, neuroplasticity, developmental psychology, and many other topics, he graduated with his Doctorate in Chiropractic and started into practice in 2019.
His company, Advocate Wellness, started January of 2020 and Dr. Nelson has been helping people on three continents with neck, jaw, and shoulder problems, and in 2022 started helping people with nerve pains, particularly diabetic and chemo-induced neuropathy, both in his clinic and through his youtube channel. One of the most recent partnerships has been between Advocate Wellness and the Green Beret Foundation, supporting berets and their family members' physical and mental health by relieving chronic pain. Dr. Nelson found the love of Jiujitsu in the summer of 2020 after being (carefully) armbarred 9x in 10 minutes by his professors, Tracy and Roberto, on his first visit to Keller Elite MMA.
He has three beautiful boys with his wife, Mary Katherine, and practices in Keller, TX (outside Fort Worth) and enjoys golf, woodwork, shooting, playing guitar, riding horses, and getting strangled by his friends on the mats. He generally hates small talk and loves deep conversations by a fire on topics that people are passionate about.
What You'll Learn:
- His story of what led him to do the work she does today
- His experience with EMDR therapy for healing
- The importance of sleep in processing pain and trauma
- What chiropractic care is, including how it works, the benefits it offers, and what the length of care looks like to see results
- How chiropractic care impacts joint health and nerve inflammations
- Discussion about the Human Genome Project and the science of DNA
- Epigenetics: How our environment can create health or disease
- What Myofascial therapy is, including the benefits of using various myofascial modalities
- What fascia is and the role it plays in the body
- What trigger points are and how they affect blood flow in the muscles
- The benefits and biological impact of Red Light Therapy
- The best wavelength to look for when using or purchasing RLT
- Nutritional Supplements he recommends for reducing pain, improving recovery, and enhancing performance
- His belief on the use of breathwork to facilitate healing
- His advice for athletes looking to attain optimal health and longevity
- His current favorite takedown/submission
- How you can connect with him
Episode Resources:
- Website: keller-chiro.com
- IG: @advocatewellnesstx
- YT: @advocatewellnesstx
- FB: @advocatewellnesstx
- LinkedIn: @advocatewellnesstx
- TikTok: @advocatewellnesstx
- Email: advocatewellnesstx@gmail.com
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Embodied Confidence: Feel Confident From the Inside Out w/ Stevie Wright
In this episode, I chat with my friend, Stevie Wright, a transformational embodiment coach and singer. We dive into all things confidence, including how our trauma and conditioning influence our ability to feel confident, the importance of safety for connecting with your true self, how comparison and imposter syndrome stifle our confidence and practices you can do to help feel more confident in your life, business and relationships.
About Stevie:
Based in California, Stevie Wright is a transformational embodiment mentor and breathwork facilitator who specializes in helping people open portals to their unlimited potential. She applies somatic embodiment, breathwork, depth psychology and subconscious practices to help her clients live full, fun, creative and limitless lives. She’s the founder of The Breath Channel, a breathwork membership platform that has attracted thousands of members for its fast and effective breathwork practices. As a teenager Stevie made it to the Top 36 of American Idol and sang for America. Her unique way of relating with the world is one of pure receptivity. She believes in unlimited wealth with no resistance. Stevie offers high level coaching to individuals and groups.
What You'll Learn:
- Her story of what led her to do the work she does today
- How someone can become authentically confident
- The steps required to become authentically confident
- How our trauma and conditioning impact our ability to feel confident
- How safety and self-trust influence our ability to be confident
- Mental re-frames on how to build self-trust
- The biggest mindset blocks that get in the way of us feeling confident
- Understanding comparisonitis and how to overcome it
- Understanding imposter syndrome and how to overcome it
- Advice for how to feel more confident in your relationships and career
- Her advice for how someone can begin to practice embodying confidence
- The inspiration behind her program: Embodied Confidence
- The new projects she’s working on and how you can connect with her
Episode Resources:
Podcast Links:
- Instagram: https://www.instagram.com/bodybybossllc