It's Cos' birthday! To celebrate, Case hops on to interview him and share some embarrassing stories from Mama Hippo. 

Covering everything from fighting MMA, teaching BJJ, sibling rivalries and adjusting to life after the cage

Hope you enjoy! If you'd like to appear on the pod, message Cos on instagram (@be_strong_pt_ or @hippobjj)

If you'd like to support the pod send a message to Cos to discuss!

Cos has a chat with Casey Marshall- nutritionist and former champion kickboxer about nutrition for life and performance!

@caseyjademarshall if you want to get on top of your nutrition

Just Cos raging against enforced academy gis, cults in general and trying to milk your members for cash.

And then taking a break to try some chilli choc, and it did have a kick!

Also thought on becoming a Spartan Ambassador- use code SRUKBA25-COSTAS-CC to save 20% off your race!

Stricken with man flu, Cos hopped on to tackle the important audience questions before Christmas- begrudgingly celebrating the girls who smoked us at the escape room too. 

Solo pod from Cos, just taking all the audience questions- from gym politics, attendance promotions and comp advice to who's gonna get decked at the escape room Christmas party

Just Cos solo riffing about a family staycation, and a return to comp (hopefully) after some time off

My thoughts on reaching the rank of BJJ blackbelt after 21 years. Bit of an emotional roller coaster !

Solo pod again, Cos chats about AJ vs Francis, and a comp rundown for this week's Empire grappling competition!

Cos hopped on solo for a catch up, a January recap and a chat about the new gym! Combat Base Dewsbury has moved to a bigger facility, and it's awesome!

Audience questions also tackled, as well as thoughts on the collapse of GB in the UK (may be a big dramatic but it feels that way!)

Just Cos hopping on again to talk about goals- where people go wrong in setting them (even with the best intentions) and how you can set goals you can achieve!