In this episode, I sit down with Dr. Almine Barton — a true multidimensional athlete and healer who bridges ancient wisdom, movement, and modern performance.

With over 23 years of clinical experience as a Doctor of Chinese Medicine, Almine holds a B.A. in Medical Anthropology and a graduate degree in Acupuncture and Oriental Medicine. She’s also a certified fitness trainer, yoga teacher, and sound healer who has traveled to 22 countries studying medicinal herbs and indigenous healing systems.

But beyond her clinical expertise, Almine has spent over two decades as a climber, training at the historic Smith Rock and climbing for brands like Flux, SkirtSports, Go Go Gear, and Pocketfuel. She’s also a brown belt in Brazilian Jiu-Jitsu under 7th-degree coral belt Maestre Gigi Paiva of Alliance HQ in Eagle, Idaho — where she trains alongside her husband, black belt Dominick Galluccio, and their two huskies.

Almine is the founder of Hips & Grips Camps, a women’s camp that blends the worlds of rock (and ice) climbing and jiu-jitsu, helping women build strength, confidence, and embodied flow.

Together, we explore the crossovers between climbing and grappling — from body awareness and grip endurance to nervous system regulation, fear, and flow. Whether you’re a climber, grappler, or athlete seeking balance between strength and surrender, this conversation will shift how you move — on the wall, on the mat, and in life.

🧠 What You’ll Learn:

What if we stopped seeing pregnancy and postpartum as the end of an athletic career — and instead saw it as an evolution?

In this episode, I’m joined by Brianna Battles, MS, CSCS — a strength and conditioning coach, educator, and founder of Pregnancy & Postpartum Athleticism™, a global certification program that’s redefining how we train and support female athletes.

Brianna shares her journey as a lifelong athlete, mother of two, and entrepreneur, and how she’s helping women rewrite the narrative around performance, identity, and capacity through all seasons of life. We talk about the mental, physical, and emotional sides of athleticism, what coaches often get wrong about training postpartum athletes, and why your strength doesn’t disappear — it simply transforms.

We explore how to navigate identity shifts in motherhood, the science of training through pregnancy and postpartum, and how to balance performance with presence. Brianna also gives a behind-the-scenes look at her next venture — building a family-run BJJ gym centered on community, confidence, and resilience.

If you’re an athlete, coach, or mom who’s ever felt torn between ambition and rest, this conversation will remind you: your body is adaptable, your mindset is powerful, and your athleticism never expires.

In this powerful conversation, Brianna shares her mission to empower female athletes through education, context, and compassion — helping women honor both their ambition and their physiology.

ABOUT BRIANNA:

Brianna Battles, MS, CSCS is a strength and conditioning coach, entrepreneur, and educator who specializes in coaching and educating female athletes through pregnancy and postpartum. She is the founder of Pregnancy & Postpartum Athleticism™, a global certification and fitness platform that has equipped thousands of coaches, practitioners and women with practical coaching and training strategies. 

Brianna is also the co-founder of Battles Jiu Jitsu in Eagle, Idaho - a family-run gym opening in 2026 on community, confidence, and resilience through BJJ. She is a  mother of two and lifelong athlete, she is dedicated to changing the narrative around motherhood and athleticism, proving that “athleticism does not end when motherhood begins.”

Her work has been featured on major fitness and academic platforms, and she regularly speaks at national conferences, on podcasts, and within professional sport networks about coaching the female athlete across all chapters of life.

What You'll Learn:

• Why athleticism doesn’t end when motherhood begins — it evolves
• The most common myths about training female athletes through pregnancy and postpartum
• How to bridge the gap between performance and recovery without guilt or pressure
• The role of identity, mindset, and resilience in returning to sport after birth
• How coaches can better support women’s unique physiological and emotional needs
• What it means to build a community rooted in confidence, connection, and longevity
• How you can connect and work with Brianna and her services

Episode Resources:

Connect with Brianna:

• Instagram: @briannabattles
  
• Website: https://briannabattles.com/
  
• Certification: Pregnancy & Postpartum Athleticism™ - Join her waitlist here
  
• Listen to the Practice Brave Podcast here
  
• FREE DOWNLOAD: Jiu Jitsu During Pregnancy & Postpartum 
  

Connect with Nattie:

• Instagram: @nattiebossrd @bodybybossllc
  
• Join the community. Become a founding member for only $14.99/month: The Women’s Grappling Collective
  

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

Do you start strong but struggle to follow through? You’re not alone — and it’s not because you lack discipline.

In this episode, Natalie unpacks one of the most common struggles she sees in female athletes and high performers: overcommitment. You’ll learn how spreading your energy too thin impacts your ability to focus, finish, and stay consistent — and why the solution isn’t more willpower, but better energy management.

Natalie breaks down the neuroscience of cognitive overload, how the nervous system influences follow-through, and what to do when your “all-in” mentality turns into burnout. This episode will help you shift from self-blame to self-awareness — and reclaim your focus, energy, and sense of control.

If you’ve ever felt frustrated for “not following through,” this conversation will change the way you see discipline forever.

What You'll Learn:

• The real reason you struggle with follow-through — and why it’s not about motivation
• How overcommitment creates cognitive overload and drains your brain’s focus capacity
• The science of energy management and how your nervous system affects consistency
• Why simplifying your schedule can actually increase your follow-through
• How to stop identifying as “inconsistent” and start managing your bandwidth like an athlete
• Practical steps to reclaim your energy, attention, and performance

Episode Resources:

The Women's Grappling Collective (WGC) - A monthly membership designed to support female grapplers in their health, performance, and lifestyle. Join here to become a founding member for only $14.99/month (limited to 50 spots)!

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 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

In this episode, I sit down with one of my past students Charis Furgat-Johnson—a Brazilian Jiu Jitsu brown belt and social worker-in-training—who brings a rare and refreshing perspective to the conversation on mental health in athletics. Charis blends her competitive experience on the mats with her academic and professional background in social work, offering a powerful lens on how athletes can build confidence, cultivate empowerment, and protect their mental well-being.

We dive into the intersection of sport and social work, exploring topics like:

- How resilience and mental toughness can sometimes work against athletes.

- The biggest misconceptions about confidence and how it’s really built.

- Practical tools for managing self-doubt, fear of failure, and negative self-talk.

- What “safe spaces” look like in sports teams and coaching environments.

- How athletes can redefine empowerment beyond performance.

Whether you’re an athlete, coach, or simply someone passionate about growth, this conversation will give you tangible strategies and fresh perspectives for supporting both yourself and others on the mental side of sport.

About Charis:

Charis Furgat-Johnson is a jiu jitsu brown belt, who brings the same passion she has on the mats into her career as a social worker. She earned her Master of Social Work (MSW) from the University of Wisconsin–Whitewater and is currently working toward her Licensed Clinical Social Worker (LCSW) credential. She blends her experience in coaching and competing with social work principles to offer a unique perspective on empowerment, self-confidence, and community building. Charis is passionate about guiding others through  their mental health journey while offering a safe space where they can feel heard and validated. Outside of work, Charis is a proud cat mom, loving wife, and devoted daughter, who enjoys going to concerts, getting lost in a good book, and all things horror and Halloween.

What You'll Learn:

1. Charis’s journey as a jiu jitsu brown belt and social worker.

2. What a Licensed Clinical Social Worker (LCSW) does and how they can support athletes.

3. The balance between resilience, toughness, and mental well-being.

4. The most common mental health challenges athletes face.

5. Redefining empowerment and confidence in sport.

6. Practical strategies to manage self-doubt and fear of failure.

7. The power of body language, self-talk, and creating safe team environments.

8. Supporting athletes during transitions or struggles—both in and out of sport.

Episode Resources:

Connect with Charis on Instagram: https://www.instagram.com/charisfurgatjohnson/

Charis Email: [email protected]

The Performance Blueprint: This is a step by step guide that will help you develop deliberate behavior changes and lifestyle habits so you can step into becoming the best version of yourself on and off the mats. Click below to join:

PIF $497 - ⁠⁠https://www.bodybyboss.com/offers/zuNto2kR 

Payment Plan 3 x $197- https://www.bodybyboss.com/offers/jhVLvRUr

Book Recommendation: NVC Process book

Podcast Links:

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

Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

WATCH ON YOUTUBE: https://youtu.be/VxYwN62A-GE

Perfectionism might feel like discipline — but in reality, it’s one of the biggest blocks to progress, energy, and joy on the mats. In this episode, I break down the hidden costs of perfectionism for female athletes, from the mental stress it creates to the physical toll it takes on recovery and performance. You’ll learn evidence-based strategies to step out of burnout and back into flow, and I’ll share how you can experience this shift firsthand at my upcoming Performance Immersion Retreat: Becoming Unperfect in Dallas-Fort Worth, April 30 – May 2, 2026.

If you’ve been grinding on empty, this episode will remind you that the path to progress isn’t about being perfect — it’s about becoming unperfect.

What You'll Learn:

• The mental toll of perfectionism: how it fuels anxiety, comparison, and self-doubt (backed by research in psychology).

Have you ever caught yourself snapping at someone when deep down, you were really frustrated with yourself? Or maybe you’ve swallowed your emotions, only to feel them turn into stress, burnout, or even self-sabotage later on?

In this episode, we’re breaking down two common—yet often unconscious—patterns: projection and retroflection.

Both are ways our minds and bodies protect us from overwhelming emotions, but they can distort reality and impact our relationships with others—and ourselves.

I’ll explain these concepts in simple, easy-to-understand terms, share real-life examples, and give you a practical tool you can use to move that emotional energy in a healthier way.

If you’ve ever wondered why you react the way you do under pressure, this episode is for you.

What You'll Learn:

• The difference between projection (pushing feelings onto others) and retroflection (turning feelings inward).
• Why these patterns aren’t “bad,” but simply protective strategies.
• How to notice when you’re caught in either cycle.
• A simple 3-step practice to redirect emotional energy in a healthier way.
• How breathwork can help you release emotions safely instead of storing or misdirecting them.

Episode Resources:

Download my Free Breathwork Guide [insert link] and learn simple techniques to calm your nervous system and shift your energy - GET IT HERE

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

Are you “good” with food all week… only to spiral on the weekends? This episode introduces The Oreo Challenge — a simple, science-backed strategy to heal your relationship with dessert and end the binge-restrict cycle for good. If you’ve ever felt out of control around sweets or trapped in all-or-nothing eating, this one’s for you.

What You'll Learn:

• What the Oreo Challenge is and why it works
• The neuroscience behind restriction and bingeing
• Why permission is more powerful than control
• How to use daily dessert to rewire fear around food
• How to break the all-or-nothing cycle for good

Episode Resources:

The Performance Blueprint: A self-paced lifestyle transformation program designed specifically for female athletes who want a step-by-step framework to create structure, energy, and balance without falling into burnout or all-or-nothing cycles. This program will help your shatter limiting beliefs and heal your relationship with food. CLICK HERE TO JOIN FOR LIFETIME ACCESS.

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 

In this episode, I explore the critical—but often overlooked—role of conscious effort in behavior change. While habits and automation are powerful tools, every shift begins with a conscious choice. This is the episode that reclaims willpower as your launchpad, not your enemy.

What You'll Learn:

• Why conscious effort is essential in the early phase of change

• What the science really says about willpower and “ego depletion”

• How mindset influences your ability to stick with behavior change

In this episode, we unpack the harmful effects of dieting and explore why diets simply don’t work in the long run. From slowed metabolism to mental health impacts, we walk through the real science behind yo-yo dieting—and why sustainable behavior change is a healthier, more empowering path forward. If you’ve struggled with dieting or still feel stuck in a diet mentality, this episode is for you.

What You’ll Learn:

• Why most diets fail and can cause long-term harm

• How dieting impacts your metabolism, nutrient intake, and mental health

• What the “diet mentality” is and how to spot it

What if discipline didn’t have to feel like a grind?

In this solo episode, we explore the science-backed strategies that can rewire your brain to actually enjoy doing hard things — from training, to meal prep, to showing up consistently when you don’t feel like it.

Whether you’re an athlete, a coach, or just tired of white-knuckling your way through every to-do list, this episode will teach you how to use neuroscience, psychology, and gamification to make discipline feel satisfying, energizing, and even fun.

What You’ll Learn:

• Why delayed gratification is a trainable skill (and how to start practicing it today)
• How to use "temptation bundling" to make boring or hard tasks more enjoyable
• The power of micro-goals to shrink resistance and create momentum
• How accountability and connection can make hard things feel easier (and more fun)
• How to build a streak and use gamification to motivate your brain
• A fun way to turn your to-do list into a video game — and why your brain loves it

Episode Links:

The Performance Blueprint (self-paced): This course has helped over 300+ female athletes create aligned, sustainable habits that actually stick.

Lifetime access: Payment plan- 3 payments of $259

⁠⁠https://www.bodybyboss.com/offers/jhVLvRUr⁠⁠

Lifetime access: Pay-in-full - $777: ⁠⁠https://www.bodybyboss.com/offers/zuNto2kR⁠⁠ 

Book a 1:1 nutrition consult with me HERE

Want deeper 1:1 mentorship in all areas of your life? Head over to my Instagram https://www.instagram.com/nattiebossrd and DM me "MENTOR"

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 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579