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 

In this episode, I am sharing a brief overview of stretching and mobility for jiujitsu. I answer the questions: Which one is better? Are both necessary? When should you do either one? If you've been wanting clarity on this topic, look no further. I got you. Make sure you take notes and check out the Episode resources for more free content on mobility for BJJ!

What You'll Learn:

Episode Resources:

Podcast Links:

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

In this episode, I’m sharing all the tricks and tips I have learned over the years to improve my running time. Having run multiple half marathons and 5Ks in addition to running track and field all 4 years of high school, I have learned many hacks that have helped me increase my speed without sacrificing my form or injuring myself. I hope you find these helpful.

What You'll Learn:

Podcast Links:

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

In this solo episode, I share 4 fundamental principles of self-observation and the importance of developing the skill of self-observation to reduce our suffering, become more conscious in our lives, and ultimately begin to make profound and sustainable change in our behaviors and habits.

What You’ll Learn:

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb

In this episode, I’m sharing what I believe to be 5 essential traits of winners. Based on my own experience and in witnessing successful athletes over the years, I believe these traits have been the recipe for achieving success - both in jiujitsu and in life.

What You’ll learn:

Episode Resources:

The Performance Blueprint

The Performance Blueprint is our signature 8-week lifestyle transformation coaching program designed to help female grapplers optimize their performance and health using our holistic approach: The Wheel of Performance. We teach you science-based strategies and self-healing tools so you can step into the next level woman and athlete you desire to become. Click here to apply for our next cohort, starting Sept 29th, 2024: https://www.bodybyboss.com/assessments/29073

Podcast Links:

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

In this episode, I am sharing some science behind the effect alcohol has on health and performance. I understand everyone has their own beliefs and viewpoints about alcohol consumption. My intention is to share the objective evidence of alcohol on performance. Ultimately, the choices you make are up to you. My hope is that by becoming more informed you may re-consider the impact alcohol has on not only your performance, but also your health and life as a whole. 

What You’ll Learn:

Episode Resources:

If you want support with developing healthy habits and shedding disempowering beliefs that are inhibiting your fullest potential, then I invite you to apply to The Performance Blueprint. This is my 8-week lifestyle transformation program for female grapplers that integrates a holistic approach in optimizing health, well-being and performance. Super early bird enrollment closes 8/16 (this saves you $800 off investment). APPLY HERE

Podcast Links:

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