The Empowered Athlete

By Body By Boss, LLCHealth & Fitness

The Empowered Athlete episodes

September 05, 2022The Secret to Developing DISCIPLINE
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

The importance of energetics in developing discipline

Practical tips to help you become more disciplined
Episode Resources:
The Performance Blueprint:
If you desire to learn get support in understanding how to properly fuel your body as an athlete while crafting a custom nutrition plan to support your performance and training needs, I invite you to apply to the Performance Blueprint. Nutrition, being one of the 6 pillars of performance, is a primary area of focus in this program that has helped hundreds of athletes feel empowered in their relationship to food.
APPLY HERE. LAST CHANCE. Next Cohort starts Sept 11th.
Podcast Links:
https://www.instagram.com/bodybybossllc
31 min
August 22, 20225 Nutrients for Enhancing Athletic Performance
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 understanding how to properly fuel your body as an athlete while crafting a custom nutrition plan to support your performance and training needs, I invite you to apply to the Performance Blueprint. Nutrition, being one of the 6 pillars of performance, is a primary area of focus in this program that has helped hundreds of athletes feel empowered in their relationship to food.
APPLY HERE. Next Cohort starts Sept 11th.

Podcast links: https://www.instagram.com/bodybybossllc
21 min
August 15, 20225 Step Process to Getting The Best Sleep of your Life
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 nighttime routine

The benefits of using natural sleep enhancers to improve quality of sleep

The effects alcohol on sleep and recovery

My recommended supplements to assist in deeper sleep
Episode Resources:
The Performance Blueprint:
If you desire to learn how to create and integrate a nighttime routine that works for you, I invite you to apply to the Performance Blueprint. Sleep, being one of the 6 pillars of performance, is a huge area of focus in this program and we have helped hundreds of athletes improve the quality and quantity of sleep through the principles we teach. APPLY HERE. Enrollment closes August 19th.
Soul CBD instagram: https://www.instagram.com/mysoulcbd/
Soul CBD store: https://www.mysoulcbd.com/?afmc=fm

Podcast Links:
https://www.instagram.com/bodybybossllc
40 min
August 08, 2022Mental Performance for Athletes (Interview w/ Mindset Mike)
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, TX, Mike served served 7 years in FBI and is a Certified crisis negotiator. He's also a D1 Wrestler, Head wrestling coach at Without Limits Wrestling ’13-’22, Mindset coach to hundreds of top ranked athletes + teams in professional sports, high school, and college and has coached 100+ state placers, 50+ All Americans, and 9 national champions since 2013. He's a featured speaker at 150+ coaching clinics, universities and businesses around the country and has 4 collegiate team national titles and 15 HS state championships. Mike is also recognized by ESPN, UFC media, Joe Rogan, and Ariel Helwani.

What You'll Learn:
His story and what led him to do what he does today

How his FBI training/experience influenced the mindset work he does

His method in working with athletes + how he helps prepare them mentally for battle

His thoughts and insights on the difference between motivation vs. discipline

His definition of mental toughness

What he believes separates the mediocre athletes from extraordinary athletes

His insight on winning once vs. maintaining a winning streak

The biggest mindset blocks he works with athletes in overcoming

The biggest skills or habits he recommends athletes cultivate in order to become a champion

The 15 second rule for eliminating the fear of fatigue

His advice for what he wants every athlete to know/takeaway

Episode Resources:
Mindset Mike's Instagram: https://www.instagram.com/mindset_mike/
Wrestling Mindset Instagram: https://www.instagram.com/wrestlingmindset/
Mindet Mike's email: [email protected]

Competition Mindset Masterclass hosted by Nattie Boss: This masterclass is a 2-hour experience for active competitors or any athlete looking to gain a competitive edge for future competitions. This is hosted on Zoom and you will have lifetime access to recording.
DATE: Friday, August 19th 2022
TIME: 6-8pm CST
COST: $33 USD
LINK TO REGISTER: https://www.bodybyboss.com/offers/5zewc2P3
Podcast Links:
https://www.instagram.com/bodybybossllc
1 hr 5 min
August 01, 2022Grocery Shopping Tips for The Athlete on a Budget
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 misconception around eating healthy

How to approach grocery shopping with a clear plan of action

7 tips for staying on budget when grocery shopping

What to buy when grocery shopping to ensure you are nutritionally prepared for the week

Tips to stretch your food throughout the week to make more meals without spending more money

Episode Resources:
Do you desire to understand how to fuel your unique body for jiujitsu while learning how to develop a healthy relationship with food in the process? If yes, The Performance Blueprint may be for you. It's our 12-week lifestyle transformation program for female athletes that teaches you everything you need to know to feel empowered from the inside out as a high performing athlete, covering topics like nutrition, recovery, mindset, sleep and self-care. Final cohort of 2022 starts in August. APPLY HERE
Podcast links:
Nattie Boss IG: www.instagram.com/nattiebossrd
BodyByBoss IG: www.instagram.com/bodybybossllc
34 min
July 25, 2022How to Stay on Weight when Traveling (BJJ Edition)
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 destination

Episode Resources:
Want support cutting weight in a healthy way that doesn't sacrifice performance? The Performance Blueprint may be for you. It's our 12-week lifestyle transformation program for female athletes that teaches you everything you need to know to feel empowered from the inside out as a high performing athlete, covering topics like nutrition, recovery, mindset, sleep and self-care. Final cohort of 2022 starts in August.
APPLY HERE: https://www.bodybyboss.com/assessments/29073

Podcast links:
Nattie Boss IG: www.instagram.com/nattiebossrd
BodyByBoss IG: www.instagram.com/bodybybossllc
37 min
July 18, 2022Wealth Energetics: How To Step into your Most Abundant Life (Interview w/ Samantha Skelly)
In this episode, I talk with my breathwork mentor, Samantha Skelly, about the energetics of Abundance + Wealth. She has played such an instrumental role in my shifts around money and wealth and I am so excited for you to experience her magic.

About Sam Skelly:
Based out of San Diego, California, Sam is a sought-after international speaker, multi 7-figure entrepreneur, Breathwork facilitator and teacher + Founder of Pause Breathwork, Hay House author of Hungry for Happiness, Energetics Master, and straight up one of the funniest humans you’ll ever meet.
The mission of Pause Breathwork is to support humanity in healing anxiety + stress using the power of breath. Her app, The Pause Breathwork App has thousands of peoples all over the world using breathwork on a daily basis. Her mission is also amplified by her 600 Pause Breathwork Facilitators who teach breathwork in 24 countries around the world.
She has shared her mission on an international platform, with appearances on Global TV, Shaw, NBC, CBC, BBC, and she's also been features in various publications, such as Forbes, The Huffington Post, The Elephant Journal, and Women's Health.

What You'll Learn:
Her story of what led her to find breathwork and create her global brand Pause Breathwork

What wealth energetics is

The difference between being rich and being wealthy

The difference between a scarcity mindset vs abundance mindset

Practices she recommends to help cultivate embodied wealth

How her relationship to money shifted and the beliefs she hold around money

Advice she gives for those operating in the scarcity mindset and how to begin viewing life through the lens of abundance

Her perspective, insight, and advice on investing in yourself and in your health

Episode Resources:
Sam Skelly's Instagram: https://www.instagram.com/samanthaskelly/
Pause Breathwork Instagram: https://www.instagram.com/pausebreathwork/
Pause Breathwork website: https://www.pausebreathwork.com/

Podcast Links:
Body By Boss Instagram: https://www.instagram.com/bodybybossllc/
53 min
July 11, 2022The Transtheoretical Model: Using Behavioral Science to Create Sustainable Change
In this solo episode, I dive into the nitty gritty details of the Stages of Change Model - a proven model in behavioral science for creating sustainable change in your life.

What You'll Learn:
What the Transtheoretical Model is

Understanding the importance of being at a "readiness for change" before taking action

The 6 stages of change

Examples of each stage and how to shift from one phase to the next

Journaling prompts for you to reflect on to get clear on where you are in this process

Episode Resources:
If you desire support in creating sustainable change in your life to enhance your health, well-being and performance, click here to check out The Performance Blueprint (our 12-week lifestyle transformation program for female BJJ athletes)
Apply directly for August 2022 cohort here [LINK]
Podcast Links:
Body By Boss Instagram: https://www.instagram.com/bodybybossllc/
31 min
July 04, 2022Defying the Odds, Following Your Dreams, and Leading a Movement w/ Maya Nazareth
In this episode, I chat with Maya Nazareth, BJJ blue belt and founder of Alchemize Fightwear. We talk about entrepreneurship, her BJJ journey and mission behind Alchemize, and her advice to starting a business and building community.

About Maya:

Based in Philadelphia, Maya Nazareth is an entrepreneur on a mission to help other women reclaim their inner ferocity through the power of martial arts. Named to Philadelphia's 20 under 25 list at just 22 years old; Maya founded her first company Alchemize Fightwear at 20 as a student at the University of Delaware (2019). After training Brazilian Jiu Jitsu for 3 years, Maya couldn’t find any gear that fit her body or made her feel confident. Brazilian Jiu Jitsu is 80% men and the gear is made for men. So she made gear for women.
Alchemize Fightwear has since grown to a community of over 15 thousand women and a product line with over 50 SKUs being sold in 15+ countries. Every single order supports women's self-defense and trauma recovery initiatives.

What You'll Learn:
Her BJJ journey, what got her started in jiujitsu

Why she created Alchemize fightwear and what her mission behind it is

Her creative process in designing Alchemize fightwear pieces and where she gets her inspiration

What she believes are the biggest gaps in the female grappling clothing industry

What she believes are the biggest obstacles she faced in bringing her initial vision into form

Her advice for those who feel the market is already saturated and feel they won’t be able to be successful

How she balances work, bjj and life, including the rituals she has to optimize your energy and stay focused on her vision

What she believes is the key to creating an engaged community

Her advice to those looking to embark on entrepreneurship

What the future looks like for her and Alchemize, including her current BJJ goals and her plans for Alchemize?

Episode Resources:
Maya's Instagram: https://www.instagram.com/maya.nazareth/
Alchemize Fightwear Instagram: https://www.instagram.com/alchemizefightwear/
Alchemize Fightwear Website: https://alchemizefightwear.com/

Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc/
44 min
June 27, 2022My Top 10 Tips for White Belts in BJJ
In this episode, I share 10 tips for BJJ white belts to feel more confident in navigating the beginning of their jiujitsu journeys. These are a combination of things higher belts taught me over the years coming through the ranks as well as things I wish I knew starting out.

What You'll Learn:
10 tips to help you feel more confident and focused mentally and physically on the mats

Episode Resources:
For 1:1 support in reaching your health and jiujitsu goals, check out our programs here: https://www.bodybyboss.com

Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc/
34 min

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The Empowered Athlete

The Empowered Athlete episodes

About The Empowered Athlete