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Emily sits down with Sionann, a mom of three, fitness coach, powerlifting trainer, and jiu-jitsu practitioner, to unpack how she built a life around the hardest habits that now serve her best. From postpartum reinvention to sobriety, from busyness and hyper-focus to the mindset shift that turned “do what you say” into a life rule, this conversation gets to what it actually takes to become consistent.

This episode is for anyone trying to stay committed to a goal, rebuild their identity through fitness, or find a training life that supports the rest of their life instead of consuming it. If you have ever wondered how disciplined people actually stay disciplined, this conversation gives you the answer: not perfection, but purpose.

Perfect for athletes, moms, coaches, beginners, and anyone trying to become the kind of person who keeps their promises to themselves.

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What’s it like to be a 110-pound purple belt who trains mostly with men? In this episode, Emily talks with Melinda Spencer about six years on the jiu-jitsu mats—and how training with different partners has shaped her skills, confidence, and perspective.

Melinda shares how she found jiu-jitsu after years of powerlifting, CrossFit, and bodybuilding, and what it’s like to keep showing up while balancing work, family, and a busy life. Together, Emily and Melinda explore the realities of being one of the few women in class: building trust with training partners, navigating size and strength differences, and finding the courage to speak up or say no when needed.

They also discuss how jiu-jitsu can help you stay calm under pressure, why training with both men and women has value, and how lessons from the mats can show up in everyday life. Plus, Melinda shares her favorite techniques, her ongoing purple-belt journey, and why she plans to keep training for the long haul.

Whether you’re a grappler, curious about starting jiu-jitsu, or interested in the confidence that comes from taking on a hard challenge, this conversation offers an honest look at learning, belonging, and growing on the mats.

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I got to sit down and talk with Pepper, who spends her time not only training in jiu-jitsu, but also helping teach the next generation of little grapplers. And I think there is something really special about watching kids discover jiu-jitsu — especially young girls who are learning that they can be strong, capable, confident, and completely comfortable taking up space on the mats.

We’re going to talk about Pepper’s own journey in BJJ, what brought her to teaching kids, what she sees in the girls she works with, and why getting more young girls involved in jiu-jitsu could have a huge impact on the future of our sport.

Because let's be honest — the girls on the mats today are the women we're going to be rolling with tomorrow.

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Deja Fabro balances a unique life as both an educator, and a stand-up comedian, using humor to connect with her students and fellow jiujitsu practitioners. In this episode, she shares how laughter can be a powerful tool in both her work and her jiu jitsu practice.

Dual Life for Deja Fabro

Deja works with college students who have developmental disabilities, coaching them to succeed academically. When the sun sets, she transforms into a comedian, finding joy in making people laugh. She believes laughter is essential to coping with life’s challenges: In the episode Deja shares about how she started jiujitsu about the same time she started standup and the parallels between the two. Deja was real, funny, candid, and tough. Which one do you find more intimidating- open mats or open mics?

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This week I had the opportunity to sit down with a new friend Kriszanne. A chance meet up at a women's workshop led to us sitting down and talking about her return to the mats. She has gone through a lot- injuries, the pandemic, and relationships that led to time away from jiujitsu. I knew her story was a powerful one and it still surprised me! The part that really hooked me was the come back. Many walk away.

The journey back to training was a thoughtful process for Kriszanne. "I was in a more mature mindset... I'm accepting that Jiu Jitsu and the mats are gonna wait for me," she explains, emphasizing a newfound understanding of the sport's role in her life. Her passion for Jiu Jitsu remained intact, leading her back to the mats where she now thrives.

In Kriszanne's words, Jiu Jitsu is not just a sport; it’s part of who she is. Her story reminds us that the journey is often as important as the destination.

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Women’s jiu-jitsu is being rebuilt in real time—and Jody is one of the people doing it.
A brown belt, competitor, coach, and founder of Bodied Jiu Jitsu, Jody shares the story behind creating training camps for women of all sizes and skill levels. She also discusses Heavy is the Crown, a no-fee women-focused tournament designed to create more meaningful brackets and competition opportunities.
In this conversation, we talk about belt testing, competition culture, weight-cutting, representation, beginner nerves, and the importance of building spaces where women can train, compete, and belong. Jody explains how a simple open mat idea grew into a thriving community—and why sometimes the best way to solve a problem is to create what’s missing.
This episode is for jiu-jitsu athletes, coaches, competitors, and anyone inspired by people who turn a need into meaningful change.

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What if the fastest way to become a smarter grappler was to think like a chess player, train like a martial artist, and stop caring about doing things "the right way"? Maria makes the case for a more creative, more adaptable approach to jiu-jitsu, karate, and life - and why that mindset changes everything on the mat.

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A cute-boy invitation in high school turned into a wrestling-and-jiu-jitsu career built on passion, discipline, and the kind of intensity that wins impossible matches. Laura shares how she walked onto a Canadian college wrestling team with almost no experience, when we get in our own way, and what it really takes to level up when you're starting late.
Emily and Laura break down the exact mindset shifts that changed everything: how to train with purpose instead of just logging hours, why details like grip, weight distribution, and body position matter more than brute force, and how wrestling gave Laura top pressure, grit, and a gas tank that still shapes her game today. You’ll also hear how coaching reshaped her approach from yanking and muscling through positions to trusting flow, precision, and timing.
I love how new folks and seasoned veterans can all benefit from listening to this one.