The Empowered Athlete

The Empowered Athlete

By Body By Boss, LLCHealth & Fitness
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The Empowered Athlete episodes

  • Overcoming Fear: The Lessons I learned from Doing my First Ice Plunge

    In this episode, I share my experience doing my first ice plunge and the lessons I learned in overcoming this decade-long fear.


    What you'll learn:

    • The back story of what created my fear of ice plunges
    • My experience doing my first ice plunge
    • Celebrating my 30th birthday ice-plunge style
    • The 4 lessons I learned from overcoming my fear of the ice plunge
    • The key to truly unlocking your limitless potential


      • Podcast Links:

      Instagram: www.instagram.com/bodybybossllc

      31 min
    • The Difference Between Empowerment and Motivation (Interview w/ TPB Head Coach Jax Balfour)

      In this episode, Head Coach of The Performance Blueprint, Jax Balfour, and I chat about her journey before becoming an integral part of the Body By Boss Team. She shares details of her health journey before TPB, how the program has evolved since she first joined in 2018, and her take on the difference between empowerment and motivation when it comes to lasting, sustainable change.

      Jax Balfour lives in Stratford, Cananda and trains at Stratford BJJ. She's been training for 8 years and is a purple belt in BJJ. She's one of the first OG students of the Performance Blueprint, turned right hand women inside BodyByBoss LLC and Head Coach for The Performance Blueprint and BASP. She's also the full-time the mama of two huskies: Opie and Lily.


      What you'll learn:

      • Her history of dieting and what sparked the start of her health and wellness journey
      • Her story of why she initially started BJJ
      • Her turning point that led her to join The Performance Blueprint (TPB) in 2018
      • Her experience inside TPB and the amazing transformation she had
      • What inspired her to join the BBB team
      • Her insight on the evolution of the program over the years
      • Hear take on the main principles of the program that ensure student’s success
      • Her take on the difference between feeling empowered and being motivated
      • Her advice to anyone looking to join but feels fear about investing in themselves


        • Episode Resources:

        ENROLLMENT IS OPEN!

        The Performance Blueprint - Our 12-week lifestyle transformation program for female BJJ athletes designed to help you create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts in May.


        Podcast Links:

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

        Jax's Instagram: https://www.instagram.com/theholisticjiujiteira/ 

        1 hr 41 min
      • The Wheel of Performance: A Tried and True System for Optimizing Performance

        In this episode, I breakdown what the Wheel of Performance is and how this holistic approach has transformed hundreds of athletes lives since 2018.

        What you'll learn:

        • What the Wheel of Performance is + why it matters
        • My inspiration and back story behind creating this system
        • Why a holistic approach is critical towards optimizing health and performance
        • An in-depth breakdown of 6 pillars of performance
        • The interconnected relationship amongst the pillars
        • The biggest problem athletes face before integrating this system
        • Details about The Performance Blueprint and how to take the next steps 
        • The key mindset shift athletes need in order to consciously create their reality

          • Episode Resources:

          ENROLLMENT IS OPEN!

          The Performance Blueprint - Our 12-week lifestyle transformation program for female BJJ athletes designed to help you create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts in May.

          Podcast Links:

          Instagram: www.instagram.com/bodybybossllc

          52 min
        • Improve your Health, Recovery, and Performance with Super Hydration (Interview w/ Tam Fulton of The Awakkening)

          This week Nattie Boss interviews Tam Fulton, Founder of The Awakkening Impact Movement- A movement whose mission it is to AIM for change in health and sustainability, eliminate toxic chemicals from body, home + planet, and teach others how to make money while you sleep from anywhere in the world. In this episode, we talk about how improving the quality of your water can have a massive impact on your health, performance and overall wellness. Tam shares her story of how her own health and healing journey led her to create her company,  the vision she has to empower others to start asking questions to take their health and life in their own hands, and the impact of WATER on your health, recovery, and performance as an athlete.


          About Tam:

          Tam Fulton is based out of San Clemente, California. She's the founder of The Awakkening, a self-proclaimed spiritual leader, entrepreneur, sustainability advocate and jiujitsu 3 stripe blue belt.


          Here’s a glance at what you’ll hear from Tam and I in this episode:

          • Tam's personal health and healing journey, her background, and what motivated her to join BJJ
          • The birth and mission of her company The Awakkening
          • The symptoms and health issues she experienced before switching to super hydration
          • Why it's important for us to focus on the quality of our water
          • How to check what's in your water source
          • How improving your quality of water impacts your mental, emotional, and spiritual well-being
          • How water impacts BJJ athletes and affects recovery
          • The biggest benefits of purifying your water and switching to "living water"
          • How to make the switch to super hydration
          • How you can connect with Tam to learn more about improving your water quality


            • Episode Resources:


            The Awakkening Instagram: https://www.instagram.com/theawakkening/

            The Awakkening Impact Movement FB group: https://www.facebook.com/theawakkening/

            Tam Fulton's Instagram: https://www.instagram.com/tam__fulton/

            What's in your water? (Website to search what chemicals are in your tap water): https://www.ewg.org/tapwater/


            Podcast Links:

            Instagram: www.instagram.com/bodybybossllc

            47 min
          • How You Bear It: Triumph and Resilience in Life (Interview w/ Tom DeBlass)

            In this episode, I interview Tom DeBlass, a BJJ World Champion, 3rd Degree Black Belt, and Owner of Ocean County BJJ academy. We discuss his new book and how his upbringing and past experiences have shaped both his BJJ career and his role as a coach and mentor. He shares his knowledge, insight, and wisdom with us and provides amazing advice for athletes looking to become an elite World Champion.


            About Tom:

            Born and raised in New Jersey, Tom is Jiu-jitsu world champion, 3rd degree black belt, professional UFC and Bellator fighter, 3x winner of the ADCC trials, author and world-class coach, Tom DeBlass became a hero in the martial arts community for his blue-collar roots and no-excuses approach to life. Today, he heads dozens of academies and has coached elite athletes such as world champion Gary Tonon. He’s also the creator of some of the most popular jiu-jitsu instructionals in the world.

            Here’s a glance at what you’ll hear from Tom and I in this episode:

            • He shares what inspired him to write his book
            • The advice he gives his students to prevent them from falling into similar patterns that he did
            • Advice he gives to athletes who struggle to celebrate their successes
            • How his upbringing in MMA and BJJ impacted the way he coaches
            • His insight on navigating the "pressure to perform"
            • The mental shifts he made when making the transition from avid competitor to becoming an inspirational leader and instructor
            • What his training looks like when preparing for competition
            • What he looks for in a student who desires to become a world champion
            • The advice he'd give to athlete who desire to be the best in the world
            • Three tips he believes are essential in order to reach the level of becoming a World Champion
            • Three pieces of advice for those wanting to run a successful academy
            • What's next for him in BJJ and life
            • His favorite takedown and submission
            • The #1 tip he recommends to improve your half guard game


              • Episode Resources:

              Tom DeBlass' Instagram: https://www.instagram.com/tomdeblass/

              BJJ Fanatics DVD - Half Domination w/ Tom DeBlass: https://bjjfanatics.com/products/half-domination-by-tom-deblass-1?gclid=CjwKCAiAyPyQBhB6EiwAFUuaksZ6STdpEQO1MUzZ7ioHrGNjF1S0jWPWfqGgqBCBu22vtCzNTqqtuxoCBUYQAvD_BwE 


              Podcast Links:

              Instagram: www.instagram.com/bodybybossllc

              51 min
            • Work Smarter, Not Harder: How to Improve Your Movement and Efficiency for BJJ (Interview w/ Conor Millstein of IsoMovement Systems)

              In this episode I interview Conor Millstein, Founder of IsoMovement Systems. In just 60 minutes, Conor shares his inspirational story of how he created his company as a result of his own healing, health and fitness journey. Being a candidate for a hip replacement at just 24 years old, Conor was empowered to look to holistic solutions to heal himself from the inside out. The process he underwent led to a tried and tested system that has helped people all over the world learn how to improve their performance, health and longevity through moving smarter, not harder. 


              About Conor:

              Conor Millstein founder of Iso Movement Systems is based out of Philadelphia. He has three bachelors degrees as well as an MBA. He comes from an extensive background in sports and fitness and he has also reconstructed his own body over time to create what he currently teaches.

              Conor leads a team of trainers in a company he built to chase his mission of helping people to create change by loving themselves. He believes that success begins with access, awareness, and ownership in all phases of life. In his eyes, the ability to love oneself allows the chance to love others. He teaches these principles through movement.

              ISO or InsideOut Movement Systems is a virtual fitness company offering movement education systems for pain management, postural modification, and athletic preparedness. They build customized guided and non guided programs featuring one-on-one Movement Education Sessions, Training Sessions, and Group Sessions. Through their holistic approach you'll learn to decompress joints through optimizing soft tissue relationships in order to create accessible, adaptable tissue and fluid, powerful movement patterns and will be able to take the patterns into your skill or sport to maximize training time with minimized wear and tear.


              Here’s a glance at what you’ll hear from Conor and I in this episode:

              • He shares his background, upbringing and personal story of health and healing + how it led him to create his company InsideOut Movement Systems
              • The key components he looks for when it comes to addressing the 3 main areas of pain management, postural modification, and athletic preparedness
              • His favorite clients and success stories that inspire him
              • The biggest mindset blocks and limiting beliefs that show up in the clients he coaches
              • His perspective, approach, and strategy to warm ups and cool downs for athletes
              • The minimum amount of workout time he believes is enough for an athlete to see progress in their performance
              • The three body weight exercises and movement patterns he recommends all athletes should incorporate if they desire to improve their athleticism
              • His top 3 recommended “gym tools” all athletes should have or at least try
              • How you can connect with and learn more about Conor or ISO Movement Systems


                • Episode Resources:

                Conor Millstein's Instagram: https://www.instagram.com/conor_moves/

                IsoMovement System Instagram: https://www.instagram.com/iso_movementsystems/

                FREE movement/fitness assessment (DISCOUNT CODE: NATTIEBOSSFRIENDS): https://isomovementsystems.as.me./schedule.php

                Conor's Product Recommendations:

                Weckmethod: https://www.weckmethod.com/
                RMT club, RMT rope, BOSU Elite, Sole steps
                discount code - WMA71

                Octomoves: https://www.octomoves.com/
                More expensive ropes
                Discount code: cm10


                Podcast Links:

                Instagram: www.instagram.com/bodybybossllc

                58 min
              • 10 Tips for Reducing Inflammation

                In this episode, we take a look at 10 practical and proven tips you can integrate to reduce stress and inflammation and to improve your health and performance and live with more vitality and balance.


                You'll learn:

                • What chronic diseases are linked to chronic inflammation
                • Common symptoms to look out for that are associated with chronic inflammation
                • Why focusing on a holistic perspective is critical to managing stress and inflammation
                • 10 tips that are supported by science to empower you to take action to reduce stress and inflammation in your life
                • The three critical components to taking action towards long-term change
                • A final note and (optional, but recommended) integrative homework assignment to help you take action NOW


                  • Episode Resources:

                  Body By Boss website: https://www.bodybyboss.com

                  Breathwork Training Center (BTC) - The only breathwork membership site for athletes: Click HERE to Become a Breather

                  HIIT4BJJ Cross-Training program (on sale now until March 7th for $30 USD - $167 Savings): CLICK HERE TO JOIN THE HIIT SQUAD


                  Podcast Links:

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

                  1 hr 4 min
                • 3 Limiting Beliefs Keeping you Stressed

                  In this episode, we discuss the 3 most common limiting beliefs that are keeping you stuck in the cycle of stress.

                  You'll learn:

                  • What limiting beliefs are
                  • What purpose they serve
                  • How limiting beliefs form
                  • The importance of healing your inner child trauma and conditioning
                  • What the limiting belief cycle is
                  • The 3 most common limiting beliefs we hold that perpetuate stress and struggle in our lives
                  • How to re-wire your limiting beliefs to create a more empowered you


                    • Episode Resources:

                    Body By Boss website: https://www.bodybyboss.com

                    Breathwork Training Center (BTC) - The only breathwork membership site for athletes: Click HERE to Become a Breather


                    Podcast Links:

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

                    40 min
                  • Stress Management - How to Find Your Power in Stress

                    In this episode, we do a deep dive into understanding stress, how it impacts your life, and how to re-claim your power through it all. 

                    You'll learn:

                    • Understanding exactly what stress is and how it affects the body
                    • How our nervous system works in response to stress
                    • The 4 types of stress
                    • How to de-identify from and change your relationship to stress
                    • How to find the lessons and blessings in stress
                    • The number one tool to help you manage stress


                      • Episode Resources:  

                      1. Body By Boss website: https://www.bodybyboss.com
                      2. The Performance Blueprint - 12-week lifestyle transformation program for female BJJ athletes: https://www.bodybyboss.com/performanceblueprint 
                      3. Breathwork Training Center (BTC) - The only breathwork membership site for athletes: Click HERE to Become a Breather


                        4. Podcast Links:

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



                        39 min
                      4. The New Way: Making a Difference with Trauma-informed Instructors (Interview w/ Laurien from Off The Zone)

                        In this week's episode, we cap off January with our very first interview on The Empowered Athlete Podcast. Laurien Zurhake (of Off The Zone) and I bring you an empowering and enlightening conversation about what it means to be "trauma-informed" as a BJJ instructor, coach, academy owner and a training partner, why it matters, and what you can do to become part of the solution. 

                        About Laurien:

                        Laurien Zurhake was born in the Netherlands. She studied history and archaeology in the Netherlands and at Oxford University. She moved to Germany to pursue her PhD on Pain Behavior. There, she met her now husband on the BJJ mats with whom she has now her own yoga and martial arts academy. Having experienced PTSD due to sexual assault, she started training BJJ and yoga, later with the aim to make the martial arts and yoga mats a safer space for all through trauma-informed coaching - thus, the birth of Off The Zone.



                        Here’s a glance at what you’ll hear from Laurien and I in this episode:

                        • Laurien's background, story, and journey that led her to try her first BJJ class
                        • What compelled Laurien to take action in creating Off The Zone
                        • The mission and purpose of Off The Zone
                        • How differences in teaching styles and gym environments play a critical role in someone's beginning experiences with BJJ
                        • How ignorance, poor communication, and lack of understanding can cause re-traumatization and disempowerment
                        • The old paradigm that most BJJ instructors and gyms fall into and what the new paradigm is 
                        • Identifying a toxic gym environment and what steps you can take to step up and speak out
                        • Three tips to empower professors and students in becoming active participants in changing a toxic gym culture
                        • The details of her 6-week Trauma-informed Instructor Training Course
                        • How to connect, support and learn more about Off The Zone



                          • Episode Resources:

                          Off The Zone Website: https://www.off-the-zone.com/

                          ThriveDrive Program - Trauma-Informed Coaching for Martial Artists: https://www.off-the-zone.com/enroll-in-thrive-drive

                          Empowered Athlete Academy - A 6-month Trauma-Informed Program  for female athletes who desire a deep, healing journey of spiritual and personal development | Click HERE to apply.


                          Podcast Links:

                          Instagram: www.instagram.com/bodybybossllc


                          51 min

                        About The Empowered Athlete

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