The Empowered Athlete

In this episode, I share 6 tips of how to navigate and find your power in getting sick leading up to a competition. Whether you are sick, injured, or on your menstrual cycle, this episode will help you shift out of victim mentality, so you can maintain your mental focus and still put your best foot forward on the competition mats.  What You'll Learn: 6 Steps to find your power in unfavorable...

In this episode, I chat with Alex March, blue belt under Tom DeBlass and medical trauma intuitive and medium. As a medium, she physically feels how spirit died and can feel the trauma stuck in the body causing pain or chronic illness. She shares her incredible life story and how her experiences led her to do the work she does today. What You'll Learn: Her mission and story and how it’s led her to...

In this episode, I dive into what ammenorhea is, my story of ammenorhea, what I've done to heal my ammenorhea naturally, as well as common causes with solutions of how to bring your body back into balance and heal. What You'll Learn: The 2 classifications of ammenorhea The health dangers of ammenorhea My story of having ammenorhea + the steps I took to heal naturally The relationship between traum...

In this episode, I break down why we struggle with accountability and give you a step by step process on how to develop self-accountability. What You'll Learn: The two factors that cause us to not to hold ourselves accountable Why radical ownership is critical to developing self-accountability How to shift your perspective around accountability Why defining your prioritizes is key to preventing bu...

In this episode, I break down the 3 core limiting beliefs I see in athletes that stunt athlete's growth, progress and potential. What You'll Learn: Where our beliefs stem from + how they develop Why breathwork is key in re-wiring limiting beliefs How the Limiting Belief Cycle works The 3 most common limiting beliefs I see that hold athletes back How how childhood conditioning grooms these beliefs...

In this episode, I chat with Matt Machado, a brown belt in BJJ who opens up about his story and struggle with depression, bullying and suicide + how BJJ has helped him battle those demons. About Matt: Matthew Machado started training Martial Arts, beginning with Tae Kwon Do, at the age of 7 at Semper Fi Tae Kwon Do and holds the rank of 1st Degree Black Belt. He started training at Danny Savery Br...

In this episode, I'm sharing my top tips for 1st Time White Belt Competitors! Stepping on the competition mats can be a daunting experience, especially if you have never been an athlete or have any past experience doing so. These tips are some of my truths that I've learned along my journey as a competitive BJJ athlete for over a decade. I hope they help you feel more confident and prepared in ent...

In this episode, I chat with multiple-time World Champ Kristina Barlaan. We talk about her story, how she navigates social anxiety and imposter syndrome as a coach and high level athlete and how she prioritizes her mental health. About Kristina: Kristina Barlaan is 2nd degree black belt under Professor Caio Terra. When she started her Jiu-Jitsu journey in October 2007, Kristina had no previous exp...

In this episode, I chat with Karla and Kendall of the growing brand: Gaidama Fightwear; they share their personal stories and how the universe serendipitously brought them together to bring Kendall's initial vision to life. ABOUT KENDALL + KARLA: Kendall Vernon was born in Louisiana, but raised in Houston TX. She graduated from high school at 16 and went to college in St Petersburg FL, to then Mas...

In part 2 of this Holiday series, I share 5 tips in how to approach your nutrition so you feel empowered and confident during the holidays. What You'll Learn: Strategies to prioritize your health and nutrition goals How to integrate balance on your plate My signature Plate Sampling Approach to holiday gatherings The importance of mindfulness and presence when eating The use of permissive language...

The holidays can be a triggering and overwhelming time for many of us. In this episode, I dive into different strategies for prioritizing your mental health so you can feel empowered as you navigate this holiday season. What You'll Learn: How to address unwanted conversations around food and body How to navigate food pressure around the holidays A script for setting self-honoring boundaries The im...

In this episode, I chat with high level black belt competitor Alex Enriquez. We discuss her BJJ journey and how she believes BJJ has evolved over the years, as well as her preparation methods for preparing for competition, how to make a smooth transition to a new academy, and how she has curated her life to pursue her BJJ goals. ABOUT ALEX: Alex Enriquez started BJJ at KnuckleUp Fitness at the age...

In honor of Halloween, in this short but sweet episode, I talk about how to navigate sugar cravings and provide specific tips and tricks to help you decrease sugar cravings and have better control of your sweet tooth. What You'll Learn: Identifying discern if your craving is sugar- or hydration-related The benefits of eating carbs to decrease cravings How certain cravings can be disguised as nutri...

In this episode, I chat with Darion Murdock, BJJ purple belt, about all things cycle syncing. She shares her story and how adjusting her training around the phases of her cycle have helped improve both her health and performance on the mats.  About Darion: Based in Colorado, Darion is a healthcare professional turned tech nerd with a passion for women's healthy lifestyle. She's currently a pu...

In this episode, I chat with Physical Therapists Meg and Paul Timler about how performance-focused physical therapy can help keep athletes on the mats. We dive into the importance of using a holistic approach to help athletes not only heal injuries, but also decrease the likelihood of injuries from happening. About Meg and Paul: Based in Gainesville, Florida, Meg and Paul Timler are both Brazilian...

In this short episode, I dive into how to reframe failure and find your power and motivation after experiencing a loss in competition. What You'll Learn: Where Fear of Failure comes from A mindset re-frame for how to view failure The importance of self-assessment for growth and evolution in JiuJitsu My personal experiences of how Fear of Failure held me back Tips for changing your relationship to...

In this episode, I interview my dear friend and soul sister Shelby Manning aka Shelby Valentine. We chat about her story and all things self-worth, including understanding where low self-worth comes from and tangible exercises you can integrate to improve your self-worth and self-image.  About Shelby: Shelby was raised in New Jersey, but is currently living in Sedona, Arizona. Shelby wears ma...

In this episode, I chat with Alicia Huang, graduate of the Performance Blueprint, about her journey of self-discovery and awakening since joining both BJJ and our program. She is currently a BJJ white belt based in DC who trains under Big Brothers BJJ. It's her wish to share her story in hopes to inspire others that no matter where you came from, you have the power to flip the script and be the na...

In this episode, I dive into the top 5 fundamental positions and guards that I believe all beginners should understand and master in order to progress in jiujitsu, including what to focus on as both the offender and defender in each position. What You'll Learn: The 5 positions I believe all athletes (esp beginners) should master The importance of viewing from concept vs. technique alone What it me...

In this solo episode, I discuss what discipline is, how to shift your mindset around discipline, and ways to start developing discipline. What You'll Learn: Discipline as traditionally defined  Our Inner child wounding and conditioning around discipline The two types of discipline How to be more disciplined using self-love as motivation Changing your language and perspective around discipline...

In this short episode, I dive into 5 specific nutrients that are scientifically proven to enhance performance as an athlete.  What You'll Learn: 5 nutrients proven to enhance performance A list of foods rich in these 5 nutrients The roles each of these nutrients play in recovery, sleep, and metabolism Episode Resources: The Performance Blueprint: If you desire to learn get support in understa...

In this episode, I dive into the science behind sleep, including what happens when you get chronically poor sleep and my 5-Step Sleep Method to help you get the best sleep of your life. What you'll learn: The biological effects of getting chronically poor sleep How poor sleep impairs metabolism, hormones, recovery, and both mental and physical performance My 5-Step Sleep Method The benefits of a n...

In this episode, I chat with Mindset Mike of Wrestling Mindset. We discuss how to create a champion mindset, what separates world class athletes from mediocre athletes, and skills, habits and attitudes needed to not only get to the top, but to STAY at the top. This episode is PACKED with golden nuggets, so I highly suggest you grab and pen and paper and take notes. About Mike: Based out of Houston...

In this episode, I dive into my top tips to help you stay on budget while shopping at the grocery store. In my years of being a dietitian and competitive athlete, I've learned all the tricks that help you stay mentally focused and on budget when grocery shopping + I'm sharing my secrets with you in this episode. Grab and pen and paper and be sure to take notes :) What you'll learn: The biggest mis...

In this solo episode, I share my tops tips on how prevent weight gain and bloating and maintain your fight weight when traveling, as a BJJ competitor. What You'll Learn:  The unspoken rule of being a competitor The difference between restricting and refraining 4 tips to staying on weight on traveling My top snack recommendations for traveling Addressing nutrition once you arrive to destinatio...