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The Empowered Athlete
By Body By Boss, LLCHealth & Fitness
The Empowered Athlete episodes
- Stretching or Mobility: Which one is better for jiujitsu?
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:
- The primary types of stretching
- What static stretching is
- When to use static stretching
- The benefits of static stretching
- Examples of static stretching
- What dynamic stretching/mobility is
- When to use dynamic stretching
- The benefits of dynamic stretching
- 20 examples of dynamic stretching (aka mobility)
- Which is best for before and after jiujitsu
- Invitation to an exclusive HIIT4BJJ end of year sale
Episode Resources:
- IG reel #1: Comment "MOBILITY" on this reel + I'll send you this specific mobility workout
- IG reel #2: Comment "MOBILITY" on this reel and I will DM you the list of 20 mobility exercises I do
- IG reel #3: Check out this reel to see 6 specific neck mobility exercises I like to do
- HIIT4BJJ PROMO: My 30-day Shred program is $49.95, but for the rest of the year, when you buy Shred, you get the original HIIT ($150 value FREE) - click here to purchase + get started!
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa122 min - Tips to Improve Your Running Time
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:
- My background/history with running
- My current running goals
- The importance of setting a running goal
- The role your breath plays in running
- How to breathe to improve your endurance
- How to position your arms and shoulders to increase speed
- The importance of engaging your core
- The ideal foot strike for optimizing your run without injury
- What to eat prior to a run
- Two strategies I use to increase my minute per mile pace
- Two mental mantras I use when I want to give up
- Two hacks I use that help improve the quality and pace of your run
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa144 min - The Art of Self-Observation
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:
- What self-observation is
- The relationship between consciousness and awareness
- How self-observation influences behavior
- The 4 fundamental principles of self-observation
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa130 min - 5 Traits of a Winner
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:
- What being “coachable” means
- The power of self-belief
- The importance of pursuing self-growth
- The impact of gratitude on performance
- The importance of being disciplined
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
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa129 min - The Negative Effects of Alcohol on Performance
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:
- When to remove alcohol before competing
- How alcohol impacts your endurance
- How alcohol impacts your aerobic capacity
- How alcohol impacts your reaction time
- How alcohol impacts your recovery
- How alcohol contributes to increased injury
- How alcohol contributes to muscle cramps
- My 30-day challenge invitation
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
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa116 min - My Top 10 Time Management Hacks
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:
- The importance of scheduling
- The power of having a morning routine
- The Pomodoro "brain sprint" technique
- What batch working is
- Setting Time Boundaries
- My brain dumping strategy
- What the Choice Minimalism mindset is
- The power of using phone reminders and timers
- The benefit of habit stacking
Episode Resources:
- Join my FREE Women's Grappling Society Facebook group (female grapplers only) HERE
- Check out our Performance Blueprint Journal to help you optimize and organize your life (limited stock) - Shipped to US and CANADA ONLY
- Check out the Pomodoro Method timer website here
- Episode 131: How to Organize Your Overwhelm - listen to this for more details on brain dumping
- Check out these timer blocks on Amazon for productivity
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa146 min - Optimizing Your Pelvic Floor for Pregnancy in JiuJitsu
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:
- Her journey that led to starting BJJ
- Her story of becoming a mom of 5
- What she does as a Pelvic Floor Physical Therapist
- What the pelvic floor is and the role it plays in the body
- The characteristics of a healthy pelvic floor
- The symptoms of poor pelvic health
- Her insight into what women are at more risk for pelvic floor damage
- Her insight into exercises that weaken and strengthen the pelvic floor
- Breathing techniques to improve pelvic health and support labor
- The ingredients to optimizing pelvic floor health
- Her favorite BJJ submission
- How you can connect with her and learn more about her services
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
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa159 min - 5 Types Of Drilling To Improve your JiuJitsu
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:
- The benefits of drilling
- My PSPSP Drilling Format
- The objective of each of the 5 drilling types
- My recommended intensity for maximum benefit
- The difference of drilling with and without resistance
- Examples of techniques and positions to drill with each type
- How to set up the timer for drilling
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
29 min - How To Organize Your Overwhelm (+ Get Shit Done)
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:
- The importance of embodying the end result
- What brain dumping is
- How to organize your brain dump
- How to break down your to-do list by level of priority
- The difference between projects and tasks
- Two ways to approach taking action on your to-do list
Podcast Links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa123 min - Re-writing Food Narratives: Change your Relationship to Food
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:
- The importance of having a healthy relationship with food
- What a narrative is
- What influences the narratives we create
- The power of reclaiming your autonomy
- A 4-step process to identify, reflect and re-write your food stories
Episode Resources:
1:1 Coaching Application - Complete here
Podcast links:
Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa120 min
About The Empowered Athlete
From the publisher's feed
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Become a Paid Subscriber: https://podcasters.spotify.com/pod/show/body-by-boss-llc/subscribe
This podcast is here to change the paradigm of what it means to be a high-performance athlete. I believe that in order to truly perform at our highest potential, it can not be at the expense of our health, inner peace and wellness. I desire to see the world where athletes feel motivated, empowered & excited to pursue their goals and desires while also prioritizing their health
The intention and mission of this podcast is to help you live a life of alignment, freedom, clarity and balance while giving you the tools to holistically heal yourself, improve your well-being & optimize performance