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: Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb Sp...

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 recrea...

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...

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 dr...

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 balan...

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 o...

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...

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 thei...

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 p...

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 fo...

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...

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...

In this episode, I’m sharing 4 fundamental habits I believe all white belts should establish early to accelerate their progress in BJJ and prevent wasted energy. The principles I mention apply to all ranks, but the sooner you can integrate them, the sooner your success. What You'll Learn: The critical role of frames and connections for both the top and bottom player The importance of "staying tigh...

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...

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 ho...

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 i...

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...

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 clari...

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) HIIT4BJJ MASTERING YOUR MACROS CONFIDENCE PRIVATE LESSONS: (3) 60-Min Sessions Podc...

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...

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...

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...

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...

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 y...

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...