The Empowered Athlete

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 

In this episode, I’m sharing a raw and real story from my recent performance at ADCC — not about a win, but about a loss… and why it became one of the proudest moments of my athletic journey.

Years ago, a mistake like the one I made would have shattered me. I would’ve spiraled into self-criticism, doubt, and disappointment for weeks. But what happened instead showed me just how far I’ve come — and it has everything to do with mindset.

If you’ve ever beat yourself up after a loss, struggled with fear of failure, or felt like one bad moment defined your worth as an athlete, this one’s for you.

What You’ll Learn:

• Why fear of failure is one of the biggest traps for progress — and how to break free from it

• How I handled a high-level competition loss with confidence and compassion

Have you ever found yourself doom scrolling at night, binge watching TV, or simply wasting time doing nothing, when you KNOW you should be getting your butt into bed for a restorative night's sleep? If you said yes, this episode is for you. In this episode, I'm sharing 5 simple but POTENT evening habits that will transform your mornings. You will feel more clear, focused, energized, and ready to tackle the day ahead -- all of which set the tone for an amazing day to unfold.

What You'll Learn:

• What revenge bedtime procrastination is
• Why evenings are more important than you think
• The science of decision fatigue and how it impacts you
• How to set a proper bedtime schedule
• The importance of cleaning up today's mess for a better tomorrow
• The importance of prepping for tomorrow ahead of time
• How to reclaim your energy after a long day
• Where to charge your phone to prevent late night doom scrolling

Episode Resources:

Click here to join the Breathwork Training Center -- a membership site that will help you create a breathwork routine to help you reclaim your energy, unwind from the day and re-wire your mindset into one that sets you up for massive success in your life.

FOLLOW ME, TAG US AND SHARE YOUR TAKEAWAYS @nattiebossrd and @bodybybossllc

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 

Welcome to Episode 6 - the final episode of my mini series: Mind Over Mat!

In today's episode, I will be talking about the importance of Building Resilience as a Daily Practice. More specifically, you'll learn Small Mindset Habits for Long-Term Mental Toughness.

What You'll Learn:

• What Resilience actually is
• 5 Daily habits for Building Resilience
• How perfectionism kills progress
• The importance of normalizing imperfect effort
• Shifting from reaction to reflection

FOLLOW ME, TAG US AND SHARE YOUR TAKEAWAYS @nattiebossrd and @bodybybossllc

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 

Welcome to episode 5 of my mini series: Mind Over Mat - the series where we unpack the mental and emotional game behind athletic performance.

In this episode, we dive into the question: "Who Am I When I'm Not Progressing, Winning or Competing?"

This is a conversation that I've had with myself many times over the years, and even recently, as my priorities have been shifting and I've been getting more clarity on my goals.

If you've ever felt lost or confused when there's been an unintentional or intentional shift with jiujitsu in your life, this episode is for you.

What You'll Learn:

• The danger of mixing performance with identity
• Reflective questions to shift the lens and take your power back
• How to create a supportive identity
• A journaling prompt to support you when you're feeling down
• An exclusive FREE Self Worth Worksheet

Episode Resources: 

Get my FREE Self-Worth Worksheet here: https://www.bodybyboss.com/pl/2148677977

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 

Welcome to episode 4 of my newest mini series: Mind Over Mat - the series where we unpack the mental and emotional game behind athletic performance.

In this short episode I discuss how to address the inevitable low motivation we all experience at one point or another. Specifically, I break down some tips on How to Train Through Emotional Lows Without Relying on Hype.

What You'll Learn:

• The difference between Motivation and Discipline
• Four Tips for Training through Emotional Lows
• The importance of Building Resilience

Episode Resources: 

The Performance Blueprint: This is my 8-week lifestyle transformation program for female grapplers that will help you shatter limiting beliefs, develop strategy with training and nutrition, and help you heal your relationship to food and body. This program combines science and somatics to support you in stepping into your BEST SELF on and off the mats. Our next cohort runs for 8 weeks from 6/1-7/20. LAST CHANCE TO ENROLL.

Click here to apply: ⁠https://www.bodybyboss.com/assessments/29073⁠ 

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