The Empowered Athlete

Body By Boss, LLC

Become a Paid Subscriber: https://podcasters.spotify.com/pod/show/body-by-boss-llc/subscribe 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

Play

Open in

20 episodes
Avg 26 min
English

Episodes 20

Newest Oldest Longest

All20 Unplayed20 In progress0 Played0

S1 · E176
January 26 · 14 min
Pressure Creates Diamonds - But How Much Is Too Much?
We’re often told that pressure is the price of growth—that if it feels heavy, painful, or overwhelming, it must be working. But what if pressure isn’t meant to be a lifestyle? In this episode, we explore the metaphor “pressure creates diamonds” through the lens of performance, nervous system regulation, and self-leadership. You’ll learn why pressure is essential for growth—but also why too much pressure, applied for too long, doesn’t refine you… it crushes you. This conversation invites honest introspection around how much pressure you’re carrying, why you might be addicted to it, and how to recalibrate toward sustainable, powerful performance. What You'll Learn: Pressure vs. stress vs. adaptation Why performance culture glorifies suffering The nervous system’s role in growth and recovery Signs of too little pressure Signs of too much pressure Discipline as intelligent application of stress—not self-punishment Practical ways to apply pressure in seasons instead of constantly Reflection questions to reassess your relationship with pressure Podcast Links: Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E175
January 19 · 28 min
The Art of Savoring — Why Slowing Down Is a Skill, Not a Luxury
In this episode, we explore savoring—not as toxic positivity or forced gratitude—but as a trainable nervous system skill that deepens self-trust, emotional resilience, and sustainable discipline. We unpack: Why high-achieving women struggle to slow down The neuroscience behind savoring and memory formation How savoring supports consistency, motivation, and burnout prevention Simple, embodied practices to integrate savoring into real life This episode is especially for women who do “all the right things” but still feel rushed or unsatisfied and who struggle to enjoy progress even when it’s happening. What You'll Learn: My personal story of how I discovered The Art of Savoring What savoring actually is (and what it’s not) Why positive moments don’t naturally “stick” in the brain The neuroscience behind savoring and nervous system regulation Why high-achieving women struggle to slow down How savoring supports sustainable discipline and burnout prevention Simple, embodied savoring practices you can use daily How to build self-trust by letting good moments land Episode Resources: Book a breathwork breakthrough session with me to help re-wire your nervous system for safety and slowness. Book here (one payment $250) Podcast Links: Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E174
January 12 · 28 min
The Power of Commitment: How Self-Trust Is Built
Happy New Year! In this episode, Nattie Boss explores the true foundation of discipline and confidence: commitment. You’ll learn why self-trust isn’t built through motivation or goal-setting alone, but through small, consistent promises kept to yourself. She breaks down the difference between goals and commitment, how intentions and habits work together, and how to rebuild self-trust without pressure, perfection, or burnout. This episode is especially powerful for high-achieving women and athletes who feel disciplined on the outside but disconnected on the inside. WHAT YOU’LL LEARN Why self-trust is a relationship — not a mindset The difference between goals and commitment (and why goals alone fall short) How intentions regulate the nervous system and habits build proof Why commitment feels hard for so many women Practical tools to rebuild self-trust through sustainable discipline How to repair after setbacks instead of quitting 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 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E173
Nov 24, 2025 · 23 min
Navigating Holiday Feasts Without Losing Your Mind, Your Goals, or Your Sanity
In today’s episode. we’re diving into a short, science-backed toolkit to help you walk into holiday gatherings feeling grounded, confident, and fully in control of your choices — instead of swept up in food pressure, family dynamics, or old emotional patterns. You’ll learn the exact physiological, psychological, and nervous-system strategies that prevent overeating, protect your mental health, and reinforce your boundaries with strength and self-respect. Whether you’re a female athlete, a high-performing woman, or someone working on your relationship with food, this episode will help you stay aligned with your goals while still enjoying the season fully. And if you’re ready for deeper coaching and ongoing support through the holidays, the next cohort of the Empowered Athlete Academy begins December 7th. What You'll Learn: The science behind holiday overeating How to use protein + fiber to control appetite The 20-minute satiety rule The “Balanced First Plate” method Nervous system tools for family interactions How to anticipate and navigate emotional triggers The power of setting 1–2 non-negotiables The “Pause Before Yes” technique How to protect your energy in overwhelming environments. Episode Resources: >>> Click Here to Apply to The Empowered Athlete Podcast. Enrollment closes December 5th. <<< The Women's Grappling Collective (WGC) - A monthly membership designed to support female grapplers in their health, performance, and lifestyle. Join here to become a founding member for only $14.99/month (limited to 50 spots)! The Performance Blueprint – A Self-paced course to help you create aligned, sustainable habits that actually stick. This program takes you on a journey through the Wheel of Performance where you'll learn how to break toxic patterns and create healthy habits in the areas of training, nutrition, mindset, self-care, recovery and sleep. This framework will help you break the burnout cycle and feel more empowered and balanced in your life -- which will inevitably lead to improved performance in jiujitsu. ⁠Click here to read more.⁠ 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 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E172
Nov 10, 2025 · 45 min
Your Metabolic Survival Guide: How to Stay on Track When Life Gets Messy
Even the most disciplined athletes have off days — you miss a meal, overdo the sugar, or wake up regretting last night’s drinks or late-night pasta. But here’s the truth: your metabolism isn’t fragile. It’s adaptable. And when you know how to support it, you can bounce back quickly without guilt, punishment, or “starting over.” In this episode, Nattie breaks down the Metabolic Survival Guide — your Plan B for real life. You’ll learn science-backed strategies for navigating the everyday disruptions and seasonal curveballs that throw your energy, hormones, and performance off balance — and how to get back on track with confidence and compassion. Whether it’s skipped meals, sugar binges, busy work seasons, or holiday stress, this episode will show you how to protect your metabolism, stabilize your energy, and move through chaos without losing your rhythm. This is about sustainable performance — not perfection. What You'll Learn: How to stabilize blood sugar and hormones after skipped meals or sugar overloads. What actually happens to your metabolism after alcohol intake — and how to support liver detox pathways. How circadian rhythm and nervous system regulation impact your energy and recovery. The role of cortisol, insulin, and adrenal health in fatigue, cravings, and burnout. How to use food, movement, and hydration as tools for regulation, not restriction. The difference between metabolic “damage” and metabolic flexibility — and why your body is designed to adapt. Real-life mindset reframes for vacations, holidays, and stressful seasons so you can stay consistent without guilt. Episode Resources: → The Performance Blueprint Program – Self-paced lifestyle transformation program to help you create aligned, sustainable habits that actually stick. Lifetime access: Pay-in-full - $497: https://www.bodybyboss.com/offers/zuNto2kR Podcast Links: Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E171
Oct 27, 2025 · 1 hr 28 min
Hips and Grips: The Relationship Between Rock Climbing and BJJ
In this episode, I sit down with Dr. Almine Barton — a true multidimensional athlete and healer who bridges ancient wisdom, movement, and modern performance. With over 23 years of clinical experience as a Doctor of Chinese Medicine, Almine holds a B.A. in Medical Anthropology and a graduate degree in Acupuncture and Oriental Medicine. She’s also a certified fitness trainer, yoga teacher, and sound healer who has traveled to 22 countries studying medicinal herbs and indigenous healing systems. But beyond her clinical expertise, Almine has spent over two decades as a climber, training at the historic Smith Rock and climbing for brands like Flux, SkirtSports, Go Go Gear, and Pocketfuel. She’s also a brown belt in Brazilian Jiu-Jitsu under 7th-degree coral belt Maestre Gigi Paiva of Alliance HQ in Eagle, Idaho — where she trains alongside her husband, black belt Dominick Galluccio, and their two huskies. Almine is the founder of Hips & Grips Camps, a women’s camp that blends the worlds of rock (and ice) climbing and jiu-jitsu, helping women build strength, confidence, and embodied flow. Together, we explore the crossovers between climbing and grappling — from body awareness and grip endurance to nervous system regulation, fear, and flow. Whether you’re a climber, grappler, or athlete seeking balance between strength and surrender, this conversation will shift how you move — on the wall, on the mat, and in life. 🧠 What You’ll Learn: Almine’s incredible story — from her early days in rock climbing to earning her brown belt in Brazilian Jiu-Jitsu How she became one of the only women on the mats early on and helped pave the way for more women to join BJJ The surprising physical and mental parallels between climbing and jiu-jitsu How climbing develops elite-level grip strength, balance, body awareness, and mental resilience for grapplers The role of fear, trust, and problem-solving in both climbing and rolling How breathwork and body awareness help athletes stay calm in chaos and move through fear The value of failure — and how both sports teach resilience through falling, resetting, and trying again The importance of safety, boundaries, and listening to your body while training multiple disciplines Lessons from two decades of climbing that directly enhance BJJ skill, mindset, and longevity How Almine balances adrenaline, energy, and recovery to stay grounded and injury-free The power of community and empowerment for women in both climbing and jiu-jitsu The origin story behind Hips & Grips Camps and what’s coming for the 2026 events How you can connect with Almine and get involved in her upcoming programs Episode Resources: Connect with Nattie: Instagram: ⁠@nattiebossrd @bodybybossllc⁠ Join the community. Become a founding member for only $14.99/month: ⁠The Women’s Grappling Collective⁠ 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 Apple: ⁠https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579⁠
S1 · E170
Oct 20, 2025 · 1 hr 3 min
Pregnancy and PostPartum Athleticism w/ Brianna Battles
What if we stopped seeing pregnancy and postpartum as the end of an athletic career — and instead saw it as an evolution? In this episode, I’m joined by Brianna Battles, MS, CSCS — a strength and conditioning coach, educator, and founder of Pregnancy & Postpartum Athleticism™, a global certification program that’s redefining how we train and support female athletes. Brianna shares her journey as a lifelong athlete, mother of two, and entrepreneur, and how she’s helping women rewrite the narrative around performance, identity, and capacity through all seasons of life. We talk about the mental, physical, and emotional sides of athleticism, what coaches often get wrong about training postpartum athletes, and why your strength doesn’t disappear — it simply transforms. We explore how to navigate identity shifts in motherhood, the science of training through pregnancy and postpartum, and how to balance performance with presence. Brianna also gives a behind-the-scenes look at her next venture — building a family-run BJJ gym centered on community, confidence, and resilience. If you’re an athlete, coach, or mom who’s ever felt torn between ambition and rest, this conversation will remind you: your body is adaptable, your mindset is powerful, and your athleticism never expires. In this powerful conversation, Brianna shares her mission to empower female athletes through education, context, and compassion — helping women honor both their ambition and their physiology. ABOUT BRIANNA: Brianna Battles, MS, CSCS is a strength and conditioning coach, entrepreneur, and educator who specializes in coaching and educating female athletes through pregnancy and postpartum. She is the founder of Pregnancy & Postpartum Athleticism™, a global certification and fitness platform that has equipped thousands of coaches, practitioners and women with practical coaching and training strategies. Brianna is also the co-founder of Battles Jiu Jitsu in Eagle, Idaho - a family-run gym opening in 2026 on community, confidence, and resilience through BJJ. She is a mother of two and lifelong athlete, she is dedicated to changing the narrative around motherhood and athleticism, proving that “athleticism does not end when motherhood begins.” Her work has been featured on major fitness and academic platforms, and she regularly speaks at national conferences, on podcasts, and within professional sport networks about coaching the female athlete across all chapters of life. What You'll Learn: Why athleticism doesn’t end when motherhood begins — it evolves The most common myths about training female athletes through pregnancy and postpartum How to bridge the gap between performance and recovery without guilt or pressure The role of identity, mindset, and resilience in returning to sport after birth How coaches can better support women’s unique physiological and emotional needs What it means to build a community rooted in confidence, connection, and longevity How you can connect and work with Brianna and her services Episode Resources: Connect with Brianna: Instagram: @briannabattles Website: https://briannabattles.com/ Certification: Pregnancy & Postpartum Athleticism™ - Join her waitlist here Listen to the Practice Brave Podcast here FREE DOWNLOAD: Jiu Jitsu During Pregnancy & Postpartum Connect with Nattie: Instagram: @nattiebossrd @bodybybossllc Join the community. Become a founding member for only $14.99/month: The Women’s Grappling Collective Podcast Links: Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E169
Oct 13, 2025 · 17 min
The Real Reason You Struggle to Follow Through
Do you start strong but struggle to follow through? You’re not alone — and it’s not because you lack discipline. In this episode, Natalie unpacks one of the most common struggles she sees in female athletes and high performers: overcommitment. You’ll learn how spreading your energy too thin impacts your ability to focus, finish, and stay consistent — and why the solution isn’t more willpower, but better energy management. Natalie breaks down the neuroscience of cognitive overload, how the nervous system influences follow-through, and what to do when your “all-in” mentality turns into burnout. This episode will help you shift from self-blame to self-awareness — and reclaim your focus, energy, and sense of control. If you’ve ever felt frustrated for “not following through,” this conversation will change the way you see discipline forever. What You'll Learn: The real reason you struggle with follow-through — and why it’s not about motivation How overcommitment creates cognitive overload and drains your brain’s focus capacity The science of energy management and how your nervous system affects consistency Why simplifying your schedule can actually increase your follow-through How to stop identifying as “inconsistent” and start managing your bandwidth like an athlete Practical steps to reclaim your energy, attention, and performance Episode Resources: The Women's Grappling Collective (WGC) - A monthly membership designed to support female grapplers in their health, performance, and lifestyle. Join here to become a founding member for only $14.99/month (limited to 50 spots)! 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 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E168
Sep 29, 2025 · 46 min
Mental Health, Confidence & Empowerment in Sport: A Social Work Perspective
In this episode, I sit down with one of my past students Charis Furgat-Johnson—a Brazilian Jiu Jitsu brown belt and social worker-in-training—who brings a rare and refreshing perspective to the conversation on mental health in athletics. Charis blends her competitive experience on the mats with her academic and professional background in social work, offering a powerful lens on how athletes can build confidence, cultivate empowerment, and protect their mental well-being. We dive into the intersection of sport and social work, exploring topics like: - How resilience and mental toughness can sometimes work against athletes. - The biggest misconceptions about confidence and how it’s really built. - Practical tools for managing self-doubt, fear of failure, and negative self-talk. - What “safe spaces” look like in sports teams and coaching environments. - How athletes can redefine empowerment beyond performance. Whether you’re an athlete, coach, or simply someone passionate about growth, this conversation will give you tangible strategies and fresh perspectives for supporting both yourself and others on the mental side of sport. About Charis: Charis Furgat-Johnson is a jiu jitsu brown belt, who brings the same passion she has on the mats into her career as a social worker. She earned her Master of Social Work (MSW) from the University of Wisconsin–Whitewater and is currently working toward her Licensed Clinical Social Worker (LCSW) credential. She blends her experience in coaching and competing with social work principles to offer a unique perspective on empowerment, self-confidence, and community building. Charis is passionate about guiding others through their mental health journey while offering a safe space where they can feel heard and validated. Outside of work, Charis is a proud cat mom, loving wife, and devoted daughter, who enjoys going to concerts, getting lost in a good book, and all things horror and Halloween. What You'll Learn: 1. Charis’s journey as a jiu jitsu brown belt and social worker. 2. What a Licensed Clinical Social Worker (LCSW) does and how they can support athletes. 3. The balance between resilience, toughness, and mental well-being. 4. The most common mental health challenges athletes face. 5. Redefining empowerment and confidence in sport. 6. Practical strategies to manage self-doubt and fear of failure. 7. The power of body language, self-talk, and creating safe team environments. 8. Supporting athletes during transitions or struggles—both in and out of sport. Episode Resources: Connect with Charis on Instagram: https://www.instagram.com/charisfurgatjohnson/ Charis Email: charisfurgatjohnson@gmail.com The Performance Blueprint: This is a step by step guide that will help you develop deliberate behavior changes and lifestyle habits so you can step into becoming the best version of yourself on and off the mats. Click below to join: PIF $497 - ⁠⁠https://www.bodybyboss.com/offers/zuNto2kR Payment Plan 3 x $197- https://www.bodybyboss.com/offers/jhVLvRUr Book Recommendation: NVC Process book Podcast Links: Instagram: https://www.instagram.com/bodybybossllc Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579 WATCH ON YOUTUBE: https://youtu.be/VxYwN62A-GE
S1 · E167
Sep 22, 2025 · 16 min
The Price of Perfectionism in Jiu Jitsu
Perfectionism might feel like discipline — but in reality, it’s one of the biggest blocks to progress, energy, and joy on the mats. In this episode, I break down the hidden costs of perfectionism for female athletes, from the mental stress it creates to the physical toll it takes on recovery and performance. You’ll learn evidence-based strategies to step out of burnout and back into flow, and I’ll share how you can experience this shift firsthand at my upcoming Performance Immersion Retreat: Becoming Unperfect in Dallas-Fort Worth, April 30 – May 2, 2026. If you’ve been grinding on empty, this episode will remind you that the path to progress isn’t about being perfect — it’s about becoming unperfect. What You'll Learn: The mental toll of perfectionism: how it fuels anxiety, comparison, and self-doubt (backed by research in psychology). The physical price of perfectionism: its impact on cortisol, recovery, injury risk, and sleep. The emotional & spiritual disconnect that robs athletes of joy and flow on the mats. Why perfectionism keeps you stuck — and how to reframe discipline as presence, resilience, and compassion. How the Performance Immersion Retreat: Becoming Unperfect is creating a space for female athletes to recharge their mind, body, and spirit. Episode Resources: Join me and an incredible community of women for a 3-day reset of training, recovery, and self-care at the Performance Immersion Retreat: Becoming Unperfect. 📍 Dallas-Fort Worth, TX | April 30 – May 2, 2026 💜 Limited spots available — save yours here:https://www.bodybyboss.com/pir Podcast Links: Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E166
Sep 15, 2025 · 17 min
Projection vs. Retroflection: How We Protect Ourselves (and What to Do Instead)
Have you ever caught yourself snapping at someone when deep down, you were really frustrated with yourself? Or maybe you’ve swallowed your emotions, only to feel them turn into stress, burnout, or even self-sabotage later on? In this episode, we’re breaking down two common—yet often unconscious—patterns: projection and retroflection. Both are ways our minds and bodies protect us from overwhelming emotions, but they can distort reality and impact our relationships with others—and ourselves. I’ll explain these concepts in simple, easy-to-understand terms, share real-life examples, and give you a practical tool you can use to move that emotional energy in a healthier way. If you’ve ever wondered why you react the way you do under pressure, this episode is for you. What You'll Learn: The difference between projection (pushing feelings onto others) and retroflection (turning feelings inward). Why these patterns aren’t “bad,” but simply protective strategies. How to notice when you’re caught in either cycle. A simple 3-step practice to redirect emotional energy in a healthier way. How breathwork can help you release emotions safely instead of storing or misdirecting them. Episode Resources: Download my Free Breathwork Guide [insert link] and learn simple techniques to calm your nervous system and shift your energy - GET IT HERE Podcast Links: Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E165
Sep 8, 2025 · 20 min
The Oreo Challenge: A Tool To Rewire Your Brain to Stop Binging
Are you “good” with food all week… only to spiral on the weekends? This episode introduces The Oreo Challenge — a simple, science-backed strategy to heal your relationship with dessert and end the binge-restrict cycle for good. If you’ve ever felt out of control around sweets or trapped in all-or-nothing eating, this one’s for you. What You'll Learn: What the Oreo Challenge is and why it works The neuroscience behind restriction and bingeing Why permission is more powerful than control How to use daily dessert to rewire fear around food How to break the all-or-nothing cycle for good Episode Resources: The Performance Blueprint: A self-paced lifestyle transformation program designed specifically for female athletes who want a step-by-step framework to create structure, energy, and balance without falling into burnout or all-or-nothing cycles. This program will help your shatter limiting beliefs and heal your relationship with food. CLICK HERE TO JOIN FOR LIFETIME ACCESS. Podcast Links: Instagram: https://www.instagram.com/bodybybossllcAnchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBbSpotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E159
Jul 28, 2025 · 21 min
The Power of Conscious Effort in Creating Sustainable Change
In this episode, I explore the critical—but often overlooked—role of conscious effort in behavior change. While habits and automation are powerful tools, every shift begins with a conscious choice. This is the episode that reclaims willpower as your launchpad, not your enemy. What You'll Learn: Why conscious effort is essential in the early phase of change What the science really says about willpower and “ego depletion” How mindset influences your ability to stick with behavior change Tools to strengthen your mental muscle for better decision-making How to use implementation intentions and cognitive reframing Episode Resources: Tune into Episode 156 to learn all about the Inner Coach vs Inner Critic: Click ⁠HERE⁠ to listen Grab my FREE meal guide PDF here: ⁠https://www.bodybyboss.com/pl/2148658597⁠ 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 Apple: ⁠https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579⁠
S1 · E158
Jul 21, 2025 · 16 min
Why Diets Don’t Work—And What To Do Instead
In this episode, we unpack the harmful effects of dieting and explore why diets simply don’t work in the long run. From slowed metabolism to mental health impacts, we walk through the real science behind yo-yo dieting—and why sustainable behavior change is a healthier, more empowering path forward. If you’ve struggled with dieting or still feel stuck in a diet mentality, this episode is for you. What You’ll Learn: Why most diets fail and can cause long-term harm How dieting impacts your metabolism, nutrient intake, and mental health What the “diet mentality” is and how to spot it The benefits of shifting to sustainable behavior change How to rebuild your relationship with food for lasting wellness Episode Links: The Performance Blueprint (self-paced): This course has helped over 300+ female athletes create aligned, sustainable habits that actually stick. Lifetime access: Payment plan- 3 payments of $259 ⁠⁠https://www.bodybyboss.com/offers/jhVLvRUr⁠⁠ Lifetime access: Pay-in-full - $777: ⁠⁠https://www.bodybyboss.com/offers/zuNto2kR⁠⁠ Book a 1:1 nutrition consult with me ⁠HERE⁠ Want deeper 1:1 mentorship in all areas of your life? Head over to my Instagram ⁠https://www.instagram.com/nattiebossrd ⁠and DM me "MENTOR" 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 Apple: ⁠https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579⁠
S1 · E157
Jul 14, 2025 · 24 min
How To Train Your Brain to Enjoy Doing Hard Things
What if discipline didn’t have to feel like a grind? In this solo episode, we explore the science-backed strategies that can rewire your brain to actually enjoy doing hard things — from training, to meal prep, to showing up consistently when you don’t feel like it. Whether you’re an athlete, a coach, or just tired of white-knuckling your way through every to-do list, this episode will teach you how to use neuroscience, psychology, and gamification to make discipline feel satisfying, energizing, and even fun. What You’ll Learn: Why delayed gratification is a trainable skill (and how to start practicing it today) How to use "temptation bundling" to make boring or hard tasks more enjoyable The power of micro-goals to shrink resistance and create momentum How accountability and connection can make hard things feel easier (and more fun) How to build a streak and use gamification to motivate your brain A fun way to turn your to-do list into a video game — and why your brain loves it Episode Links: The Performance Blueprint (self-paced): This course has helped over 300+ female athletes create aligned, sustainable habits that actually stick. Lifetime access: Payment plan- 3 payments of $259 ⁠⁠https://www.bodybyboss.com/offers/jhVLvRUr⁠⁠ Lifetime access: Pay-in-full - $777: ⁠⁠https://www.bodybyboss.com/offers/zuNto2kR⁠⁠ Book a 1:1 nutrition consult with me HERE Want deeper 1:1 mentorship in all areas of your life? Head over to my Instagram https://www.instagram.com/nattiebossrd and DM me "MENTOR" 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 Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579
S1 · E155
Jun 30, 2025 · 15 min
The Mindset Shift That Changed How I Handle Loss
In this episode, I’m sharing a raw and real story from my recent performance at ADCC — not about a win, but about a loss… and why it became one of the proudest moments of my athletic journey. Years ago, a mistake like the one I made would have shattered me. I would’ve spiraled into self-criticism, doubt, and disappointment for weeks. But what happened instead showed me just how far I’ve come — and it has everything to do with mindset. If you’ve ever beat yourself up after a loss, struggled with fear of failure, or felt like one bad moment defined your worth as an athlete, this one’s for you. What You’ll Learn: Why fear of failure is one of the biggest traps for progress — and how to break free from it How I handled a high-level competition loss with confidence and compassion The key mindset shift that helped me smile during and after the match I lost How to find the “wins” inside your losses — and why that matters more than the scoreboard Why your attitude in defeat often reveals more about your growth than any gold medal ever could Episode Resources: → The Performance Blueprint Program – Self-paced course to help you create aligned, sustainable habits that actually stick. Lifetime access: Payment plan- 3 payments of $259 ⁠https://www.bodybyboss.com/offers/jhVLvRUr⁠ Lifetime access: Pay-in-full - $777: ⁠https://www.bodybyboss.com/offers/zuNto2kR⁠ 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 Apple: ⁠https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579⁠
S1 · E153
Jun 16, 2025 · 23 min
The 5 Evening Habits That Will Help You Reclaim Your Mornings
Have you ever found yourself doom scrolling at night, binge watching TV, or simply wasting time doing nothing, when you KNOW you should be getting your butt into bed for a restorative night's sleep? If you said yes, this episode is for you. In this episode, I'm sharing 5 simple but POTENT evening habits that will transform your mornings. You will feel more clear, focused, energized, and ready to tackle the day ahead -- all of which set the tone for an amazing day to unfold. What You'll Learn: What revenge bedtime procrastination is Why evenings are more important than you think The science of decision fatigue and how it impacts you How to set a proper bedtime schedule The importance of cleaning up today's mess for a better tomorrow The importance of prepping for tomorrow ahead of time How to reclaim your energy after a long day Where to charge your phone to prevent late night doom scrolling Episode Resources: Click here to join the Breathwork Training Center -- a membership site that will help you create a breathwork routine to help you reclaim your energy, unwind from the day and re-wire your mindset into one that sets you up for massive success in your life. FOLLOW ME, TAG US AND SHARE YOUR TAKEAWAYS @nattiebossrd and @bodybybossllc 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
S1 · E152
Jun 9, 2025 · 7 min
Mind Over Mat Mini Series (6/6): Building Resilience as a Daily Practice
Welcome to Episode 6 - the final episode of my mini series: Mind Over Mat! In today's episode, I will be talking about the importance of Building Resilience as a Daily Practice. More specifically, you'll learn Small Mindset Habits for Long-Term Mental Toughness. What You'll Learn: What Resilience actually is 5 Daily habits for Building Resilience How perfectionism kills progress The importance of normalizing imperfect effort Shifting from reaction to reflection FOLLOW ME, TAG US AND SHARE YOUR TAKEAWAYS @nattiebossrd and @bodybybossllc 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
S1 · E151
Jun 2, 2025 · 7 min
Mind Over Mat Mini Series (5/6): Identity Beyond Performance
Welcome to episode 5 of my mini series: Mind Over Mat - the series where we unpack the mental and emotional game behind athletic performance. In this episode, we dive into the question: "Who Am I When I'm Not Progressing, Winning or Competing?" This is a conversation that I've had with myself many times over the years, and even recently, as my priorities have been shifting and I've been getting more clarity on my goals. If you've ever felt lost or confused when there's been an unintentional or intentional shift with jiujitsu in your life, this episode is for you. What You'll Learn: The danger of mixing performance with identity Reflective questions to shift the lens and take your power back How to create a supportive identity A journaling prompt to support you when you're feeling down An exclusive FREE Self Worth Worksheet Episode Resources: Get my FREE Self-Worth Worksheet here: https://www.bodybyboss.com/pl/2148677977 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
S1 · E150
May 26, 2025 · 7 min
Mind Over Mat Mini Series (4/6): When Motivation Disappears
Welcome to episode 4 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 address the inevitable low motivation we all experience at one point or another. Specifically, I break down some tips on How to Train Through Emotional Lows Without Relying on Hype. What You'll Learn: The difference between Motivation and Discipline Four Tips for Training through Emotional Lows The importance of Building Resilience 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. LAST CHANCE TO ENROLL. 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

Showing 1–20 of 20 episodes