In this solo episode, I’m sharing my 10 best tips for maximizing and optimizing our one shared precious resource: TIME.

What You'll Learn:

Episode Resources:

Podcast Links:

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

In this episode, I chat with Pelvic Floor Physical Therapist, Dr. Rachael Miller. She uses a holistic and customized approach in working with women to empower them throughout the pregnancy and post-partum journey. We discuss all the ins and outs of pelvic floor health. She provides practical tips for how to identify if you may be suffering from poor pelvic health and her advice on what to do about it.

About Dr. Rachael:

Dr. Rachael Elizabeth Miller loves helping mamas discover that the process of becoming and being a mother doesn’t have to be scary. Instead, pregnancy, giving birth and postpartum life can be customized to align with what they envision all stages of motherhood to be like. 

So many moms and moms-to-be feel afraid of the unknown and wonder if they are going to be able to handle pregnancy, labor and delivery, and recovery. 

But, what she knows and believes is that mamas have so many tools and skills in their own power that can bring a healthy labor, delivery, and recovery for both mama and baby. 

For nearly 2 decades Dr. Rachael has become a mom to 5 kids via multiple birth methods and settings, and also built a thriving women’s health physical therapy and coaching practice. 

In that process she has learned first hand that each mom’s journey from pregnancy to recovery is unique and can be full of joy and excitement, rather than fear.

What You’ll Learn:

Episode Resources:

Dr. Miller's instagram

Dr. Miller's Facebook

Book a Discovery Call w/ Dr. Miller and Her Team HERE

Podcast Links:

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

In this episode, I break down 5 different types of drilling that I've been doing for over a decade. My goal is to help you fall in love with drilling because having intentionality and direction with your drilling is where the real secret to smooth, effortless jiujitsu lies. I will be sharing the goal or intention for each drilling type, the recommended effort for exertion, how to structure the time as well as examples on how to execute.

What You'll learn:

Episode Resources:

Grab my Free 10-page BJJ Drilling Guide Here: ⁠https://www.bodybyboss.com/5-types-of-drilling⁠ 

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’m sharing a practical step-by-step process for you to go from feeling overwhelmed to organized. I am not the most organized person in the world, but I thrive on following systems and structures. I hope this simple system I share helps you organize your to-do’s so you can take more action. 

What you’ll learn:

Podcast Links:

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

In this episode, I’m sharing a simple process to help you identify and re-writing your narratives around food so you can have a healthy, thriving, and empowering relationship with food.

What You'll Learn:

Episode Resources:

1:1 Coaching Application - ⁠Complete here⁠

Podcast links:

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

In this episode, I’m sharing a specific concept I use when I’m feeling “stuck”: Creation vs Consumption. Whether I feel stuck in BJJ, my business, or relationships, going through this reflective process always help me re-align my actions to support me in moving forward. 

What You’ll Learn:

Episode Resources:

1:1 Coaching Application - Complete here

Podcast links:

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

In this episode, I’m answering your BJJ questions! I posted a poll on Instagram to see what burning questions you had related to jiujitsu. I’ll be answering these questions based on my experience, philosophy, and perspective as a sports dietitian, coach, and athlete. 

You'll learn my answers to the questions:

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 June 30th, 2024: https://www.bodybyboss.com/assessments/29073

Podcast Links:

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

In this episode, I’m sharing everything you need to know about the super-mineral iron, including the role it plays in health and performance, the types of iron, how to maximize your iron absorption, and the recommended daily intake.

What You’ll Learn:

Episode Resources:

The Performance Blueprint is our signature 8-week lifestyle transformation coaching program designed to help female grapplers create more freedom and balance in their life and 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 in June.

Podcast Links:

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

In this episode, I’m addressing the common gastrointestinal (GI) issues athletes experience and what you can do to optimize your gut health and GI status to perform at your bet as an athlete.

What You’ll Learn:

Episode Resources:

The Performance Blueprint is our signature 8-week lifestyle transformation coaching program designed to help female grapplers create more freedom and balance in their life and 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 in June.

Podcast Links:

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

In this episode, I’m sharing the juicy details of my second pregnancy, including my birth story and 4 priceless life lessons I learned in this process.

What You’ll Learn:

Podcast Links:

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