What if getting stronger had less to do with doing more?

This week I'm joined by strength coach Samantha McGowan for an honest conversation about training, burnout, recovery, ADHD, nutrition, and why so many of us believe that more is always better.

We talk about balancing jiu-jitsu, work and life, why recovery is often the missing piece, and how embracing the minimum effective dose can actually make you a stronger athlete in the long run. If you've ever felt guilty for not training enough or struggled to keep up with unrealistic expectations online, this episode is for you.

TIMESTAMPS

00:00 – Introductions
02:10 – Migraines, perimenopause & burnout
10:40 – Sam's coaching journey
15:30 – Why strength is about more than aesthetics
18:10 – Can you still get stronger after 30?
21:40 – Consistency is a skill
28:00 – Why less training can produce better results
30:00 – The importance of fuelling properly
34:00 – Performance vs aesthetics
36:40 – Social media vs reality
43:45 – Meal prep or another workout?
44:50 – ADHD, forgetting to eat & fatigue
48:30 – When motivation disappears
52:15 – Minimum effective dose & auto-regulation
58:10 – Training through different seasons of life
1:00:50 – The "Strong Potato" philosophy
1:01:50 – Work-life balance isn't a destination
1:04:30 – Procrastination, programming & accountability
1:08:40 – Setting boundaries with online clients
1:11:20 – Where to find Sam

Connect with Samantha:

Instagram: @samsays_pt

If you enjoyed this episode, I'd love it if you could follow the podcast, leave a rating, and share it with someone who needs the reminder that you don't have to do more to make progress.

Train smarter for BJJ in just 13 minutes! 💪

In this video, I break down strength training specifically for jiu-jitsu athletes, showing you how to get stronger, more explosive, and more resilient without spending hours in the gym.

What you’ll learn:
✅ Plyometrics for explosive power and scrambles
✅ Compound lifts for full-body strength
✅ Mobility integrated into every movement
✅ Top-end cardio for scrambles and rolling

Whether you’re a beginner or competitor, this approach will help you:

• Increase strength & resilience

• Roll harder, longer, and safer

• Improve mobility & joint health

• Reduce injury risk

💡 Ready-made BJJ strength program? Check out my app: www.readytorollapp.com

Chapters (13 min):
0:00 – Intro & Who This Video is For
1:30 – Why Strength Matters for BJJ
2:30 – Plyometrics: Power for Scrambles
4:00 – Compound Lifts: Build Functional Strength
6:00 – Mobility Integrated: Strength at End Range
7:30 – Top-End Cardio: Repeatability Under Fatigue
9:00 – How It All Fits Together
10:30 – Common Mistakes
11:30 – Closing & Tips

Brand new short and sweet solo episodes where I take you through my thoughts on a topic

Just started jiujitsu and wondering how you can continue at the gym without being exhausted?

Maybe you're finally ready to add in some strength training to your weekly regime

Listen to this super quick lil solo pod where I explain not only WHY everyone should be strength training but give you some advice on how many sessions to aim for each week

Reach me at @coachroxi or [email protected] to make suggestions for future content

Check out my BJJ specific Strength and Conditioning programs here: www.readytorollapp.com

I sat down with Rose Miller to talk all things mindset, competing and more Rose is a Brown Belt under Andre Galvao and has been a Strength and Nutrition coach for 15 yearsYou can find her on Instagram and YouTube under  @Rosierollz  You can find Rose here: CLICK HERE

Roxi Smith teams up with Dr. Susie Spurlock to unpack the real deal on training, pain, and women’s health. They challenge the hype around cycle syncing, explain why the outdated RICE protocol needs to go, and introduce the PEACE & LOVE method for injury recovery.

Learn why strength and impact training are essential for women’s bone density, how to train smart with hypermobility, and why fears of “bulking up” are misguided. They also tackle the dangerous return of “skinny talk,” highlight the importance of muscle mass for long-term health, and share how to train effectively through every phase of your cycle.

💪 Packed with actionable tips plus free strength programs and guides—find all the resources in the show notes!

🌏 Website: https://www.moveyourbonespt.com

📲 Instagram: https://instagram.com/dr.susie.squats  

🆓 Free resources: https://www.moveyourbonespt.com/freebies

Chatting with long time legend Lucas Hardie about all things strength, flexibility, mobility and why it is important for a jiujitsu athlete. PLUS how to integrate it into your own training!You can find him on all channels at  @rangeofstrength  As always - let us know in the comments if you have any questions and if you're looking for program options, both myself and Lucas deliver online coaching services, you can find his on his page and mine at www.readytorollapp.comBig love.

Lindsey Doyle aka @femalefightnutritionist joins me in this 2 part series to talk all things nutrition for fights and matches, how to train around your cycle and which supplements you should be taking!

If you have ever struggled to make weight, this is the podcast (and nutritionist) for you!

You can find her at:IG: @femalefightnutritionist

I hope you have enjoyed this episode, part 1 was released 7 days ago so make sure you check that out!

If you're after strength training you can find me on IG @coachroxi or check my offerings at www.readytorollapp.com

Lindsey Doyle aka @femalefightnutritionist joins me in this 2 part series to talk all things nutrition for fights and matches, how to train around your cycle and which supplements you should be taking!

If you have ever struggled to make weight, this is the podcast (and nutritionist) for you!

You can find her at:

IG: @femalefightnutritionist

I hope you have enjoyed this episode, part 2 will be released in 7 days where we answer your questions!

If you're after strength training you can find me on IG @coachroxi or check my offerings at www.readytorollapp.com

Quick solo episode today talking about the differences between strength flexibility and mobility and why this is so important for BJJ

For details on subscription options click here www.readytorollapp.com

To follow on IG @coachroxi

Come and chat with me and my professor, Moni - affectionately known as Combat Wombat

Recently achieving her black belt in BJJ

We talk all things training as a small person, her journey navigating a dislocated shoulder many, many, MANY times and much more

Find her at @_combatwombat on IG

Find my programs and app access at www.readytorollapp.com