The Empowered Athlete

In this solo episode, I’m discussing strategies for improving your sleep hygiene. Sleep is one of the most important, yet underrated, pillars of performance. I hope after this episode, you take sleep more seriously -- because your health and performance depends on it. What you’ll learn: The benefits of adequate sleep Strategies to improve sleep quality The importance of having a regular sleep sche...

In this solo episode, I’m sharing a new approach toward goal setting. This year I decided to focus on adopting jiujitsu identities instead of setting jiujitsu goals. In this episode I share why and which identities I’m stepping into. What You’ll Learn: Why I’m not setting jiujitsu goals this year The 3 jiujitsu identities I’m choosing to step into  Why identity shifting is important for meeting go...

In this solo episode, I discuss the link between skipping meals and disassociation. This topic was inspired by my current nutrition clients. This conversation has come up a few times in the past couple weeks, so I thought it was a notable topic for an episode. If you often find yourself saying “I forgot to eat”, then this episode may help bring you clarity in how to break that pattern, so you can...

In this episode, I chat with Marne Chiccarelli (@bjj_chicc) about her current project: BjjGAL. This is an emerging platform designed to provide female grapplers with the resources they need to thrive in this sport. About Marne: Marne is the co-founder and operations manager of her gym in Long Beach, CA. She runs the kids and women's program in addition to being the HR department, designer, contrac...

In this episode, I’m sharing an article I recently read that discussed the top 5 lifestyle habits that that can help you live to 100, according to leading longevity researchers. These are simple but potent. If you desire to live a long, healthy life, then this episode is for you. What You'll Learn: The recommended eating style/diet for increasing longevity The importance of daily movement How our...

In this episode, I am sharing a brief overview of stretching and mobility for jiujitsu. I answer the questions: Which one is better? Are both necessary? When should you do either one? If you've been wanting clarity on this topic, look no further. I got you. Make sure you take notes and check out the Episode resources for more free content on mobility for BJJ! What You'll Learn: The primary types o...

In this episode, I’m sharing all the tricks and tips I have learned over the years to improve my running time. Having run multiple half marathons and 5Ks in addition to running track and field all 4 years of high school, I have learned many hacks that have helped me increase my speed without sacrificing my form or injuring myself. I hope you find these helpful. What You'll Learn: My background...

In this solo episode, I share 4 fundamental principles of self-observation and the importance of developing the skill of self-observation to reduce our suffering, become more conscious in our lives, and ultimately begin to make profound and sustainable change in our behaviors and habits. What You’ll Learn: What self-observation is  The relationship between consciousness and awareness How self-obse...

In this episode, I’m sharing what I believe to be 5 essential traits of winners. Based on my own experience and in witnessing successful athletes over the years, I believe these traits have been the recipe for achieving success - both in jiujitsu and in life. What You’ll learn: What being “coachable” means The power of self-belief The importance of pursuing self-growth The impact of gratitude on p...

In this episode, I am sharing some science behind the effect alcohol has on health and performance. I understand everyone has their own beliefs and viewpoints about alcohol consumption. My intention is to share the objective evidence of alcohol on performance. Ultimately, the choices you make are up to you. My hope is that by becoming more informed you may re-consider the impact alcohol has on not...

In this solo episode, I’m sharing my 10 best tips for maximizing and optimizing our one shared precious resource: TIME. What You'll Learn: The importance of scheduling The power of having a morning routine The Pomodoro "brain sprint" technique What batch working is Setting Time Boundaries My brain dumping strategy What the Choice Minimalism mindset is The power of using phone reminde...

In this episode, I chat with Pelvic Floor Physical Therapist, Dr. Rachael Miller. She uses a holistic and customized approach in working with women to empower them throughout the pregnancy and post-partum journey. We discuss all the ins and outs of pelvic floor health. She provides practical tips for how to identify if you may be suffering from poor pelvic health and her advice on what to do about...

In this episode, I break down 5 different types of drilling that I've been doing for over a decade. My goal is to help you fall in love with drilling because having intentionality and direction with your drilling is where the real secret to smooth, effortless jiujitsu lies. I will be sharing the goal or intention for each drilling type, the recommended effort for exertion, how to structure the...

In this episode, I’m sharing a practical step-by-step process for you to go from feeling overwhelmed to organized. I am not the most organized person in the world, but I thrive on following systems and structures. I hope this simple system I share helps you organize your to-do’s so you can take more action.  What you’ll learn: The importance of embodying the end result What brain dumping is How to...

In this episode, I’m sharing a simple process to help you identify and re-writing your narratives around food so you can have a healthy, thriving, and empowering relationship with food. What You'll Learn: The importance of having a healthy relationship with food What a narrative is What influences the narratives we create The power of reclaiming your autonomy A 4-step process to identify, refl...

In this episode, I’m sharing a specific concept I use when I’m feeling “stuck”: Creation vs Consumption. Whether I feel stuck in BJJ, my business, or relationships, going through this reflective process always help me re-align my actions to support me in moving forward.  What You’ll Learn: Two main causes of “stuckness” The symptoms of stuckness The qualities of consumption The qualities of creati...

In this episode, I’m answering your BJJ questions! I posted a poll on Instagram to see what burning questions you had related to jiujitsu. I’ll be answering these questions based on my experience, philosophy, and perspective as a sports dietitian, coach, and athlete.  You'll learn my answers to the questions: How do you convince yourself to go to competitions when the cost is high, competition...

In this episode, I’m sharing everything you need to know about the super-mineral iron, including the role it plays in health and performance, the types of iron, how to maximize your iron absorption, and the recommended daily intake. What You’ll Learn: The role iron plays in the body Iron’s influence on athletic performance The two types of iron Iron food sources Recommended daily iron intake for a...

In this episode, I’m addressing the common gastrointestinal (GI) issues athletes experience and what you can do to optimize your gut health and GI status to perform at your bet as an athlete. What You’ll Learn: The importance of having a healthy GI for performance Common GI symptoms athletes experience The root cause of these GI issues 9 strategies to reduce or eliminate these symptoms  Episode Re...

In this episode, I’m sharing the juicy details of my second pregnancy, including my birth story and 4 priceless life lessons I learned in this process. What You’ll Learn: The birth story of my second son, Jett The importance of listening to your body The power of surrendering to the unknown Embodying the AND mentality The importance of having a support system Podcast Links: Instagram: https://www....

In this solo episode, I’m sharing the main factors that contribute to body composition. These include factors that are both in and not in our control. My hope is that you have an increased awareness and understanding about what you can do as an athlete to optimize your body composition, despite these factors. What You'll Learn: What is body composition How genetic predisposition influences bod...

In this episode, I’m diving into Imposter Syndrome. We chat about what it is and the process I’ve used on myself and with my clients to break free and finally feel confident in your life and in pursuit of reaching your dreams. What You'll Learn: What Imposter Syndrome is Three characteristics of Imposter Syndrome How to View Imposter Syndrome as an opportunity for growth Examples of how Impost...

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 En...

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...

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 pe...