In this episode, I’m sharing 10 ways to boost your protein intake, using plant-based foods. I discuss different protein content of foods and how to integrate them into your diet to make meeting your protein needs easy and seamless. Many athletes struggle to meet their protein needs and I truly believe that if you incorporate some of my recommendations into your diet, you will be able to easily boost your daily protein intake.

What You'll Learn:

Episode Resources:

My Amazon Product Recommendations: check out my favorite brands that I use and love to enhance health and performance

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 short episode, I dive into what Comparisonitis is and how to break free from it. We talk about gratitude, scarcity, abundance, shadow work + I share some mindset shifts and exercises that are critical to enhance your happiness and self-worth.

What You'll Learn:

Episode Resources:

Empowered Athlete Academy: The only 4-month Trauma-Informed Program for female athletes who desire to heal from their past and step into their power using the potent tools of breathwork, energetics, and somatics. In this container we dive into understanding our childhood programming and the roots of our limiting beliefs while simultaneously developing the tools to improve our emotional intelligence, self-regulate when we are triggered, re-parent our inner child, and step into the becoming the conscious creator of our lives.

Next Session starts January 2024. Click HERE to apply.

Podcast Links:

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

In this episode, I'm breaking down the 7 Most Common Types of Eaters. Think of this episode as a fun self-assessment quiz for you to identify your primary eating type and learn what you can do to improve your relationship to food and ultimately transition to becoming a Balanced Eater.

What You'll Learn:

Program Resources:

Podcast Links:

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

Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb

In this episode, I dive into the main causes of hormonal imbalance and the three main steps you can take to balance your hormones, improve your health and eliminate unwanted cravings.

What You'll Learn:

Episode Resources:

Check out these past episodes on stress management and cravings:

Stress Management - How To Find Your Power in Stress

Why We Binge Eat + How To Stop

6 Tips to Squash Sugar Cravings

Podcast Links:

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

In this short episode, I share the importance of having a morning routine and the 5 elements I believe you should include to create the ideal morning routine that brings you energy, peace, and productivity.

What you’ll learn:

Program Resources:

Podcast Links:

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

Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb

In this solo episode, I dive into the four degrees of action and what mindset shifts you need to make in order to create massive success in your life.

What You'll Learn:

IF THIS EPISODE RESONATED WITH, AND YOU'RE A FEMALE ATHLETE, I HIGHLY ENCOURAGE YOU TO TAKE ACTION AND APPLY TO THE PERFORMANCE BLUEPRINT!

Program Resources:

Podcast Links:

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

Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb

Becoming a coach is a skill in itself that requires allowing yourself to be human, constantly learning, and being able to adapt to the skill level in the room. In this short solo episode, I share some of my top tips for how you can shift fromﾠbeing a good instructor to a GREAT instructor.

What You'll Learn:

Program Resources:

Podcast Links:

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

Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb

In this episode, I chat with long time friend and BJJ black belt Erin Herle about Sports Psychology. We talk about her definition of performance excellence, how trauma impacts performance, the importance of mental preparation, common limiting beliefs among athletes, mental tips and tools, and more.

About Erin:

Erin Herle is a mental performance consultant, jiu jitsu black belt, and mental health advocate. She recently earned her Master of Science in Sport and Performance Psychology from the University of Western States and is working toward the CMPC from the Association for Applied Sport Psychology. She has earned multiple titles in jiu jitsu and traveled the world teaching her knowledge. She founded #SubmitTheStigma to promote mental health in the jiu jitsu community and continues to advocate for mental well-being in combat sports. She is currently working with clients through her consultancy, Train Ya Mind. She splits her time between her hometown of Los Angeles and Niagara Falls, Canada with her husband.

What You'll Learn:

Episode Resources:

Erin's personal IG: https://www.instagram.com/erinherle/

Train Ya Mind IG: https://www.instagram.com/trainyamind/

Submit The Stigma IG: https://www.instagram.com/submitthestigma/

Podcast Links:

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

In this episode, I chat with Rachel Coons about all ways to eat healthy while saving money to reclaim your financial power. We talk all things: food waste, making the most of your produce, the power of shopping online, meal planning and more.

About Rachel:

Rachel is a busy mom of 4, fitness instructor, California native who loves running and cooking. She has found a passion helping moms save thousands on their groceries through her simple 4 step SHOP Method. She believes everyone can eat healthy, delicious food without breaking the bank. When a family figures out how to be intentional with their spending, that is when you find financial power! You can grab her FREE pdf The Ultimate Grocery Savings Guide at www.Heyrachelcoons.com/savingsguide or follow her on social media @heyrachelcoons.

What You'll Learn:

Podcast Resources:

Podcast links:

https://www.instagram.com/bodybybossllc

https://spotifyanchor-web.app.link/e/638O1ZWIiBb

In this episode, I share the #1 Life Hack that will improve all areas of your life, especially your health and performance: Reducing Inflammation.

What You'll Learn:

Episode Resources:

The Performance Blueprint - Our 8-week lifestyle transformation program for female BJJ athletes that uses a holistic approach to help you optimize your health and performance, create balance and structure in your life, heal your relationship with your self, and unlock your performance potential. Click HERE to apply. Next Cohort starts October 2023.

Podcast Links:

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