We all know what it takes to gain the physical skills to succeed in Jiu Jitsu. Today, let's learn a mental/emotional skill to level up on and off the mats. What is your inner child? How might your inner child impact your reactions, frustrations

Growing Attendance for Women's Class

Feb 9th, 2023 24m 25s

Let's grow your women's program! Today I am sharing my personal business tips + plan to create a solid foundation that lasts beyond the ins and outs. We will walk through 7 ways to maintain and grow attendance in your women's class. Spoiler ale

Guided Affirmations

Feb 3rd, 2023 11m 55s

We bring that big energy on the mats, and we are tougher than nails, but this week I'm going to refill your tank with guided affirmations. I know they can be "cheesy" but I can also promise that after these 11 minutes together you will feel upl

Mindfulness Pt 3

Jan 26th, 2023 19m 30s

Is it possible to stay grounded in such a response-driven sport? Let's talk about how to remain mindful on the mats and through your goals. Today we round out part 3 of this series.Are we friends yet?DM me your questions and/or topic suggestion

Mindfulness Part 2

Jan 19th, 2023 19m 5s

Is it possible to stay grounded in such a response-driven sport? Let's talk about how to remain mindful on the mats and through your goals. Welcome to part 2 of this series.Are we friends yet?DM me your questions and/or topic suggestions: Face

Mindfulness Pt 1

Jan 12th, 2023 13m 12s

Is it possible to stay grounded in such a response-driven sport? Let's talk about how to remain mindful on the mats and through your goals. Welcome to part 1 of this series. Are we friends yet?DM me your questions and/or topic suggestions: Fac

Hair Care Tips

Dec 8th, 2022 23m 4s

Hair. It's how we portray our personality, our sense of style, and our phase of life. Jiu Jitsu can wreak havoc on hair. As a former hair stylist, I am giving you several hair care tips to keep your mane flowing and fierce. Are we friends yet?D

Bestie Q & A

Nov 28th, 2022 26m 52s

Thanks so much for your questions! Today let's have a chat among BJJ besties where we talk about things ladies in the sport ask each other. How do you process class techniques? How do I encourage a woman in my class to roll if she is scared? Ho

Episode 14: Bad Sportsmanship to Decline a Roll?

Sep 27th, 2022 11m 57s

Hot topic. I saw a post on the socials that got everyone fired up. I want to hear your thoughts! When is it acceptable to decline to roll? Let's hear your perspective! Are we friends yet? Facebook- https://www.facebook.com/stylezhair/Instagram-

Episode 13: Lessons on Lessons

Sep 20th, 2022 47m 39s

I had a LOT to say today about life lessons that weave back and forth between Jiu Jitsu and life off the mats. Expanding on last week, this sport has the ability to change who we are over time. The longer I have sat at this table, the more I un

Episode 12: Motivation in the Valley

Sep 13th, 2022 18m 59s

Like so many friends I know, times have been heavy lately. I personally have been in my own valleys this past month. Let's talk about training when things get hard. Spoiler alert: our valleys can be used for good!Are we friends yet? Facebook- h

Episode 11- Top Half Guard "Why" and "How"

Aug 26th, 2022 28m 50s

"Don't be greedy!" I was so confused when this was suggested for me to improve my game at white belt. Learning to go from A to B to C instead of from A to C was actually solid advice for an older, smaller, less athletic person such as myself. T

Back to School: Training in Transitional Times (Take 2)

Aug 11th, 2022 22m 5s

Looks like the last episode did not come through! Here is the full episode, just in time to celebrate our first day of school. Let’s catch up! Summer vacay, training stories, and back to school. This is a transitional time for those with kids g

Back to School: Training in Transitional Times

Aug 5th, 2022 1m 22s

Let’s catch up! Summer vacay, training stories, and back to school. This is a transitional time for those with kids going back to school. Let’s talk about how to show up for your training goals while still showing up for your kids. (Side note!

Episode 9: Mourning Friends That Leave (Bonus Coaching Tips)

Jul 20th, 2022 27m 30s

With a high turnover rate, chances are you are going to make some incredible friends that leave your gym. Let's discuss our bonds and give permission to feel the feelings. I included a few bonus tips from teaching women's class this week. Find

Episode 8: Rank Up Guided Meditation

Jul 12th, 2022 7m 17s

This month's guided meditation will help you see yourself at your next belt promotion. Did you know the time to start seeing yourself at that next rank is NOW?! Finally, I will give a bonus tip on incorporating a super short version into your d

Episode 7: Outside training options- Jazzercise. Yes, Jazzercise.

Jul 6th, 2022 10m 10s

Do you put in work outside of Jiu Jitsu? I have done many things to improve my odds. Working out with the older crowd was not in my plans, but my self-care would not be on point without it! Let's connect! I want to know how I can cheer you on.F

Episode 6: Bestie Chat

Jun 29th, 2022 16m 38s

Let's chat! I'm sharing a story you will relate to at some point if you don't already, followed by some tips on what's working for me these days outside the gym. I found a way to drastically reduce my aches and pains (that I do NOT sell), and a

Episode 5: Stay In Your Lane

Jun 21st, 2022 22m

Do you struggle with feeling good enough? Do you wish you could just be like/do like that other training partner? I'm sharing my top 8 ways to pull out of the comparison trap. Let's connect! You can find me on Facebook and Instagram.

Episode 4: Pre-Class Meditation

Jun 14th, 2022 7m 15s

Let's be honest. We don't always feel fierce and fabulous. This episode is a guided meditation you can use on your way to class to get your mindset back to warrior mode. Let’s connect!! I'd love to hear from you!Facebook- https://www.facebook.

Episode 3: Healthy Gym Culture

Jun 7th, 2022 18m 14s

Let’s talk about gym culture. It is a thing, and so I want to give you some tools in how to create your own ideal environment. You have the power to make more impact than you realize.Resources discussed on this episode:Phil in the Blanks (top s

Tips to grow your women's program

May 31st, 2022 22m 20s

Let's chat like friends and go there: white belt dudes, gym farts, and our happy + crappy. I am also giving you tips I have learned from experience along the way on how to build a women's class. How do you get people to try a class? How do you

Quitters and Competitors

May 24th, 2022 33m 30s

Quitting is a real thing in Jiu Jitsu. Let's walk through some tools and perspectives to keep you headed toward your goals. Today's episode will leave you with homework to dig deeper if this is an area of struggle. Do you compete? I've been on