The Empowered Athlete

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:

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:

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:

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:

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:

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:

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/

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:

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:

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

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:

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.

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:

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

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

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

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)

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:

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.

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:

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:

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:

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:

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.

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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.

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:

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:

In this episode, I speak with @thetoughlovecoach Alexis McCloskey on all things ADHD, perfectionism, procrastination, productivity. Share shares her tips and tricks for optimizing your focus and productivity as a high performer.

About Alexis:
Based in Boulder, CO, Alexis McCloskey is a self-proclaimed “tough love coach” that is looking to redefine what tough love means. She is a life in business coach for entrepreneurs (mostly ADHD) that are looking to take the stress out of building a unique and out-of-the-box business and make it fun. She wants to to help people weed through the the road blocks that hold them back, like perfectionism, procrastination, workaholism, and lack of focus. She’s all about getting to the root of the problem versus the Band-Aid. 

What You'll Learn:

• Her background and story of what lead her to do what she does today
• Common characteristics and symptoms of ADHD
• Her belief of whether or not ADHD and other mental conditions are genetic or trauma responses
• Strategies she uses with her clients in navigating perfectionism
• The most common limiting beliefs and identities she sees in the clients she works with
• The relationship between workaholism and procrastination
• Tools she uses to maintain focus, productivity and calm the monkey mind
• How you can connect with her

Episode Resources:

In this episode, I share a channeled livestream I did on Facebook and Instagram about Autonomy. We dive into what autonomy is, how our trauma and conditioning influenced our autonomy, practices for strengthening your sense of self and re-claiming your power, and so much more.

What You'll Learn:

• What autonomy is
• How victim mentality takes away our power
• The importance of choice in making change 
• How the stages of development influence our autonomy
• Why creating separation of self is important for autonomy
• Self vs. Other Reflection practice
• How to recognize the beliefs and identities you’re holding
• How to take back your power and come back into wholeness
• A practice for connecting with your Name
• How creating a strong sense of self builds authentic confidence
• A somatic practice for taking up space
• What it means to be an active participant in your life
• How to get more support through EAA

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.