The Empowered Athlete

In episode 3 of the Mind over Mat mini series, I chat about how to mentally navigate "starting over". Whether you’ve been out due to injury, pregnancy, burnout, life transitions—or you just needed a break— the fear of falling behind is ever present and can really prevent us from stepping back on the mats. I hope this episode offers you a new perspective that can empower you in your journey.

What You'll Learn:

• Why the Idea of Starting Over is a Myth
• The Mountain Hike analogy
• 3 Mental Re-frames to shift your Perspective

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. Enrollment is open now.

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 

Welcome to episode 2 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 rewrite the story after having a bad roll. Perspective shift is EVERYTHING and if you struggle with negative self-talk after a bad roll, this episode is for you.

What You'll Learn:

• The importance of reframing your mental talk after a bad roll
• The importance of curiosity instead of criticism in rewriting a negative story
• Reflective questions to shift your mindset and feel empowered moving forward

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. Enrollment is open now.

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 

Welcome to episode 1 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 The Shame–Failure Loop. In less than 5 minutes you'll understand how shame causes us to pull away—and how to break the cycle.

What You'll Learn:

• What the shame-failure loop is
• How it impacts our actions and jiujitsu
• How to break the cycle and feel empowered on the mats

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. Enrollment is open now.

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

Podcast Links:

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

In this episode, I dive deep into understanding what mom guilt is, where it stems from and steps to overcome it, so you can start prioritizing your needs and desires. 

What You’ll Learn:

• What mom guilt is
• Where mom guilt comes from
• How society influences mom guilt
• The importance of considering our own needs
• Tips for prioritizing your needs throughout the week
• The 4 R’s Framework for re-wiring mom guilt

Liked this episode? Please share your insights and love with us on Instagram. Tag us @bodybybossllc

Podcast Links:

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

In this episode, I’m sharing a simple step by step process to manage food urges or unwanted food behaviors. The goal of urge surfing is to recognize and accept your thoughts and feelings rather than act on urges around unwanted behaviors. If you are prone to stress or emotional eating, this tool may help you overcome this self-sabotaging habit once and for all. 

What You’ll Learn:

• What Urge Surfing is
• The Wave Analogy
• The role of the breath plays 
• The importance of keeping an emotions journal
• The Name it to Tame it exercise
• 7 steps to overcoming a food urge

Episode Resources:

If you’d like to book a 1:1 session to work on this more intimately, click my booking like to schedule a consultation (PS. your insurance may cover the session) https://www.usenourish.com/providers/natalie-disimone?referralSource=Nourish+dietitian&referralName=Natalie+Disimone&utm_source=Nourish_dietitian&utm_term=Natalie_Disimone

If you don’t have insurance and would like to book a session, click here to book a 60-min Zoom session for $250 USD: https://www.bodybyboss.com/offers/2QyWADco 

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

In this solo episode, I’m discussing strategies for improving your sleep hygiene. Sleep is one of the most important, yet underrated, pillars of performance. I hope after this episode, you take sleep more seriously -- because your health and performance depends on it.

What you’ll learn:

• The benefits of adequate sleep
• Strategies to improve sleep quality
• The importance of having a regular sleep schedule
• The effect of stimulants on sleep
• National Sleep foundations guidelines for sleep

Podcast Links:

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

In this solo episode, I’m sharing a new approach toward goal setting. This year I decided to focus on adopting jiujitsu identities instead of setting jiujitsu goals. In this episode I share why and which identities I’m stepping into.

What You’ll Learn:

Podcast Links:

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

In this solo episode, I discuss the link between skipping meals and disassociation. This topic was inspired by my current nutrition clients. This conversation has come up a few times in the past couple weeks, so I thought it was a notable topic for an episode. If you often find yourself saying “I forgot to eat”, then this episode may help bring you clarity in how to break that pattern, so you can be in right relation with nutrition in order to reach your health and performance goals. 

What you'll learn:

Episode Resources:

1:1 Breathwork Session: https://www.bodybyboss.com/offers/jNys9KV6 

1:1 Coaching Application (4-month commitment) - APPLY HERE: https://www.bodybyboss.com/assessments/2148132854 

Podcast Links:

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

In this episode, I chat with Marne Chiccarelli (@bjj_chicc) about her current project: BjjGAL. This is an emerging platform designed to provide female grapplers with the resources they need to thrive in this sport.

About Marne:

Marne is the co-founder and operations manager of her gym in Long Beach, CA. She runs the kids and women's program in addition to being the HR department, designer, contractor, sales department, and everything in between.

Her mission is to empower women in the sport by connecting them with the resources they need to thrive. BjjGAL stands for Grappling Ambassador Liaison – an agent and mentor for women in Brazilian jiu jitsu. Marne has built a growing referral network with discount codes she aims to share with the community. This is a one-stop shop where you can find everything from a fitness trainer and mindset coach to custom gear and brand looking for ambassadors. She is committed to doing everything she can to keep this resource listing free for athletes. She also works with athletes at all levels, offering services like resume development, sponsorship acquisition and booking seminars.

Black Belt Accomplishments:

What You'll Learn:

Episode Resources:

Marne's email: [email protected]

Marne's Instagram

BjjGAL Instagram

Podcast Links:

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

In this episode, I’m sharing an article I recently read that discussed the top 5 lifestyle habits that that can help you live to 100, according to leading longevity researchers. These are simple but potent. If you desire to live a long, healthy life, then this episode is for you.

What You'll Learn:

Episode resources:

⁠Link to Article⁠

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