The Empowered Athlete

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 T...

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 be...

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...

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 Pr...

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&#3...

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 fromﾠ being a good instructor to a GREAT instructor. What You'll Learn: The importance of showing your humanness The importance of continuing education Having...

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 a...

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 thous...

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 he...

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 y...

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,...

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...

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 o...

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 yo...

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 c...

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...

In this short episode, I share the importance of accessibility and availability in ensuring your nutritional success. I share tips on how to have healthy foods readily available and prepped in advance to cut back your time spent in the kitchen and to increase your chances of staying on track. What You'll Learn: What Availability is Adopting an "In sight, In Mind" Mentality Tips for i...

In this episode, I speak with concussion specialist Melissa Biscardi about all things brain health and concussion recovery. She busts common myths and shares the latest evidence-based research around how to optimize recovery post-concussion. About Melissa: Melissa Biscardi is a registered nurse, and  osteopathic therapist focusing on concussion rehabilitation, long-covid and brain optimization. Me...

In this episode, I take you through my mental and physical routine on fight day, how I talked myself through each of my matches, and my biggest takeaways moving forward. What You’ll Learn: How I worked through my menstrual and flight water retention My pre-fight routine to regulate my nerves and calm my mind My warm-up routine prior to checking in for my fights How I mentally approached each fight...

In this episode, I cover everything you need to know about the scale, including what it actually measures, what influences the scale, when to weigh yourself, and finding your body's natural set point. What You'll Learn: What information the scale actually measures What factors influences the number on the scale How stress affects the scale How menstruation affects the scale When to weigh yourself...

In this episode, I chat with Lindsey Doyle, MSc - a BJJ purple belt and former MMA and elite Irish kickboxing athlete turned nutritionist who is passionate about helping female athletes cut weight without sacrificing their health in the process. We dive into her past experiences cutting weight, what she does and doesn't recommend as effective weight cutting practices, and the dangers and health im...

In this episode, I chat with my friend Nikki - an intuitive and self-discovery coach. We talk about what self-discovery is, how to tune in and trust your intuitive guidance and how to discover your innate gifts so you can live a fulfilling life that you're excited to be a part of. About Nikki: Based in Austin, TX. Nikki is a Self-Discovery Coach, Intuitive, Yoga and Meditation Teacher, and Speaker...

In this episode, I go DEEP into explaining the last 2 Survival Patterns: Aggressive and Rigid. We dive into understanding the root to these patterns, including when, how and why they develop as well as how to recognize when your are operating in a particular pattern and how to bring yourself back into your body and into the present moment. As you listen, I invite you to keep an open mind and...

In this episode, I go DEEP into explaining the first 3 Survival Patterns: Leaving, Merging and Enduring. We dive into understanding the root to these patterns, including when, how and why they develop as well as how to recognize when your are operating in a particular pattern and how to bring yourself back into your body and into the present moment. As you listen, I invite you to keep an open...

In part one of this three-part series, I explain how our 4 biological survival strategies form the basis for the 5 survival patterns. I dive into detail about neuroception and the relationship between unprocessed trauma and our ability to cope in life. This is the foundation for the next 2 episodes that will explain the 5 strategies in more depth. What You'll Learn: 4 Biological Survival Strategie...