The Empowered Athlete

In this episode, I’m sharing all the tricks and tips I have learned over the years to improve my running time. Having run multiple half marathons and 5Ks in addition to running track and field all 4 years of high school, I have learned many hacks that have helped me increase my speed without sacrificing my form or injuring myself. I hope you find these helpful.

What You'll Learn:

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc

In this solo episode, I share 4 fundamental principles of self-observation and the importance of developing the skill of self-observation to reduce our suffering, become more conscious in our lives, and ultimately begin to make profound and sustainable change in our behaviors and habits.

What You’ll Learn:

Podcast Links:

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

In this episode, I’m sharing what I believe to be 5 essential traits of winners. Based on my own experience and in witnessing successful athletes over the years, I believe these traits have been the recipe for achieving success - both in jiujitsu and in life.

What You’ll learn:

Episode Resources:

The Performance Blueprint

The Performance Blueprint is our signature 8-week lifestyle transformation coaching program designed to help female grapplers optimize their performance and health using our holistic approach: The Wheel of Performance. We teach you science-based strategies and self-healing tools so you can step into the next level woman and athlete you desire to become. Click here to apply for our next cohort, starting Sept 29th, 2024: https://www.bodybyboss.com/assessments/29073

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc

In this episode, I am sharing some science behind the effect alcohol has on health and performance. I understand everyone has their own beliefs and viewpoints about alcohol consumption. My intention is to share the objective evidence of alcohol on performance. Ultimately, the choices you make are up to you. My hope is that by becoming more informed you may re-consider the impact alcohol has on not only your performance, but also your health and life as a whole. 

What You’ll Learn:

Episode Resources:

If you want support with developing healthy habits and shedding disempowering beliefs that are inhibiting your fullest potential, then I invite you to apply to The Performance Blueprint. This is my 8-week lifestyle transformation program for female grapplers that integrates a holistic approach in optimizing health, well-being and performance. Super early bird enrollment closes 8/16 (this saves you $800 off investment). APPLY HERE

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc

In this solo episode, I’m sharing my 10 best tips for maximizing and optimizing our one shared precious resource: TIME.

What You'll Learn:

Episode Resources:

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc

In this episode, I chat with Pelvic Floor Physical Therapist, Dr. Rachael Miller. She uses a holistic and customized approach in working with women to empower them throughout the pregnancy and post-partum journey. We discuss all the ins and outs of pelvic floor health. She provides practical tips for how to identify if you may be suffering from poor pelvic health and her advice on what to do about it.

About Dr. Rachael:

Dr. Rachael Elizabeth Miller loves helping mamas discover that the process of becoming and being a mother doesn’t have to be scary. Instead, pregnancy, giving birth and postpartum life can be customized to align with what they envision all stages of motherhood to be like. 

So many moms and moms-to-be feel afraid of the unknown and wonder if they are going to be able to handle pregnancy, labor and delivery, and recovery. 

But, what she knows and believes is that mamas have so many tools and skills in their own power that can bring a healthy labor, delivery, and recovery for both mama and baby. 

For nearly 2 decades Dr. Rachael has become a mom to 5 kids via multiple birth methods and settings, and also built a thriving women’s health physical therapy and coaching practice. 

In that process she has learned first hand that each mom’s journey from pregnancy to recovery is unique and can be full of joy and excitement, rather than fear.

What You’ll Learn:

Episode Resources:

Dr. Miller's instagram

Dr. Miller's Facebook

Book a Discovery Call w/ Dr. Miller and Her Team HERE

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc

In this episode, I break down 5 different types of drilling that I've been doing for over a decade. My goal is to help you fall in love with drilling because having intentionality and direction with your drilling is where the real secret to smooth, effortless jiujitsu lies. I will be sharing the goal or intention for each drilling type, the recommended effort for exertion, how to structure the time as well as examples on how to execute.

What You'll learn:

Episode Resources:

Grab my Free 10-page BJJ Drilling Guide Here: ⁠https://www.bodybyboss.com/5-types-of-drilling⁠ 

Podcast links:

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

Spotify: ⁠https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1⁠ 

In this episode, I’m sharing a practical step-by-step process for you to go from feeling overwhelmed to organized. I am not the most organized person in the world, but I thrive on following systems and structures. I hope this simple system I share helps you organize your to-do’s so you can take more action. 

What you’ll learn:

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc

In this episode, I’m sharing a simple process to help you identify and re-writing your narratives around food so you can have a healthy, thriving, and empowering relationship with food.

What You'll Learn:

Episode Resources:

1:1 Coaching Application - ⁠Complete here⁠

Podcast links:

Instagram: ⁠https://www.instagram.com/bodybybossllc⁠

In this episode, I’m sharing a specific concept I use when I’m feeling “stuck”: Creation vs Consumption. Whether I feel stuck in BJJ, my business, or relationships, going through this reflective process always help me re-align my actions to support me in moving forward. 

What You’ll Learn:

Episode Resources:

1:1 Coaching Application - Complete here

Podcast links:

Instagram: https://www.instagram.com/bodybybossllc