Chokeholds and Chill Podcast

This week on Chokeholds & Chill, Jenn sits down with Adam Benayoun — competitor, coach, dad, and the man behind Black Cat Jiu Jitsu.   Jenn and Adam first connected out in Costa Rica at Hero Academy BJJ, and this conversation picks up right where that energy left off — grounded, honest, and full of laughs.   In this episode, they talk about:   • Adam’s recent competition and what he’s focusing on for the 2026 season • His upcoming summer camp at Hero Academy and why that experience hits different • The release of his brand new Skool program and what he hopes it brings to the community • Building Black Cat Jiu Jitsu and creating a culture that people earn their way into   Jenn also dives into a more personal side of Adam, talking about fatherhood and what he hopes his daughter takes from watching him train. This episode is equal parts thoughtful, funny, and real — a look at someone building something meaningful both on and off the mats. Host: @jennholmberg Guest: @adambenayoun @blackcatjiujitsu ⸻   Thank You to Our Sponsors   🥋 2026 Roll Model Women’s Only Grappling Camp @rollmodelgrappling Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off registration   🌿 MilUsos Skincare Skincare made for athletes who live on the mats Instagram: @milusos_skincare Shop: https://milusosskincare.com   🩹 Limitless Tape High-quality tape designed for grapplers who train hard Instagram: @limitless_tape Use code CHOKEHOLD Shop: https://limitlesstape.square.site/s/shop

This week on Chokeholds & Chill, we sit down with Lucy Berman — MMA fighter, content creator, and the force behind Combat Candy @combatcandies and Combat Crap @combatcrap supplements.   Lucy brings a mix of grit, humor, and honesty that’s hard to ignore. From stepping into the cage to building brands in the combat sports space, she’s doing it all — and doing it her way.   In this episode, we get into:   • Her journey into MMA and what keeps her fighting • Building businesses while actively training and competing • The reality of being a woman in combat sports • Dealing with trolls, inappropriate comments, and online nonsense • And how she stays grounded through it all   We also talk about Combat Candy — and yeah, we’ll say it now: Combat Candy is bomb af. Built for fighters who actually train, it’s one of those products that just makes sense when you’re in this life.    This conversation is real, unfiltered, and full of the kind of perspective that only comes from someone living it every day.   ⸻   Thank You to Our Sponsors   🥋 2026 Roll Model Women’s Only Grappling Camp @rollmodelgrappling Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off registration   🌿 MilUsos Skincare Skincare made for athletes who live on the mats Instagram: @milusos_skincare Shop: https://milusosskincare.com   🩹 Limitless Tape High-quality tape designed for grapplers who train hard Instagram: @limitless_tape Use code CHOKEHOLD Shop: https://limitlesstape.square.site/s/shop

This week we’re joined by Jenna Mattera, a physical therapist, high-level competitor, and brown belt who knows what it means to fight through adversity. Jenna shares her journey from becoming one of the top-ranked rooster weights in IBJJF competition to suffering a shocking arm fracture at World Masters while entering as the #1 seed. We talk about the heartbreak of having a title run cut short, what it was like going from treating patients to becoming one herself, and how she attacked rehab with the same intensity she brings to competition. Just a few months later, Jenna returned to the mats and captured gold at a major tournament. We also dive into treating grapplers and combat athletes, common injury mistakes in jiu-jitsu, building Mattera PT, and her mission to help athletes stay healthy through her Mat Ready Method. This episode is about resilience, discipline, identity, and proving that setbacks don’t have to be the end of the story.   Sponsors: MilUsos Skincare Created for grapplers, by grapplers. Keep your skin healthy on and off the mats. Instagram: @miluso_skincare Shop: www.milusoskincare.com   Limitless Tape High-quality finger tape and custom gear trusted by athletes and academies. Instagram: @limitless_tape Shop: www.limitlesstape.com   2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 Indianapolis Website: www.rollmodelswanted.com Use Code CHOKE50 for $50 off

This week, we’re joined by our great friend Shawn Hammonds — founder of Team Shawn Hammonds Jiu Jitsu out of Nashville.   Shawn’s story blends Nashville music legacy, family values, and jiu jitsu leadership. Growing up with ties to the legendary Grand Ole Opry, music has always been part of Shawn’s life — and now he’s continuing that legacy by writing the next single for Colby Lee Swift from American Idol.   In this episode, we talk about: Growing up in Nashville and his father’s musical legacy Building Team Shawn Hammonds Jiu Jitsu and creating a strong community Balancing family, business, and life on the mats How he met and married former Tennessee Titans cheerleader Cara Lynn Hammonds Writing music and staying connected to Nashville’s roots   This conversation is full of laughs, friendship, and a look into the kind of leadership that builds lasting communities in jiu jitsu. Sponsors   MilUsos Skincare Created for grapplers, by grapplers. Keep your skin healthy on and off the mats. Instagram: @miluso_skincare Shop: www.milusoskincare.com   Limitless Tape High-quality finger tape and custom gear trusted by athletes and academies. Instagram: @limitless_tape Shop: www.limitlesstape.com   2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 Indianapolis Website: www.rollmodelswanted.com Use Code CHOKE50 for $50 off

This week, it’s just us — real talk, no script, and a conversation that’s been a long time coming. We start with some life and training updates (because it wouldn’t be us without a little chaos), then shift into the heavier stuff — updates on SA cases we’ve discussed before, the ongoing conversation around leadership in jiu-jitsu, and recent events coming to light that have impacted and continue to impact the community. We’re not here to report news or pretend to have all the answers — just to talk honestly about what we’re seeing, what’s frustrating, and what needs to change. We also zoom out into the bigger picture: gym culture, accountability, and why these patterns keep showing up in the sport we love. And because we do love jiu-jitsu — we wrap it up with practical takeaways, some lighter moments, and a special guest appearance from Jessy with a message for the guys on how to be better training partners. At the end of the day, this conversation comes from a place of care — for our students, our community, and the future of the sport.   We hope you enjoy! Hosts: Mallory & Jenn Sponsors: Mil Usos Skin Care & Limitless Tape

This week on Chokeholds & Chill, we sit down with Brie Marks, PA, founder of Fight Med Collective, longtime healthcare provider & combat sports athlete. Brie’s journey in medicine started back in 2007 as an EMT and has taken her through nearly every level of care — from pre-hospital settings to the ICU. But like so many in healthcare and first responder roles, the weight of that work doesn’t just disappear when the shift ends. After COVID, Brie found her way onto the mats and what started as something new quickly became something essential.   In this episode, we talk about: •The hidden mental load of healthcare and first responder work •Walking into a gym for the first time (and why that’s so hard) •The mental game of competition vs. real-life stress •How jiu jitsu creates space to process trauma and stay present •Building Fight Med Collective and creating community through shared experience   This conversation is about more than jiu jitsu — it’s about resilience, identity, and finding a way to carry what you can’t just put down.   Thank You to Our Sponsors   🥋 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off registration   🌿 MilUsos Skincare Built for athletes who train hard and take care of their skin https://milusosskincare.com @milusos_skincare   🩹 Limitless Tape High-performance tape designed by grapplers, for grapplers @limitless_tape Use code CHOKEHOLD at checkout: https://limitlesstape.square.site/s/shop     Guest: Brie Marks, creator of Fight Med Collective Hosts: Jenn & Mallory Podcast: Chokeholds & Chill Sponsors: Mil Usos Skincare & Limitless Tape

This week on Chokeholds & Chill, we sit down with Chad Kuhn — 2nd degree Brazilian Jiu Jitsu black belt, lifelong martial artist, gym owner, and the man behind Limitless Tape.   Chad’s journey in martial arts started in 1982 at just 7 years old, and over four decades later, he’s still showing up — training, teaching, and evolving. From earning his black belt under James Clingerman to leading as Head Instructor at East Coast Martial Arts, Chad brings a level of experience that only comes from a lifetime on the mats.   In this episode, we talk about:   • What it takes to stay in jiu jitsu for the long haul • The evolution of training from the early days to now • Balancing coaching, running a gym, and building a business • Why longevity matters more than hype • And how Limitless Tape was built by someone who actually understands what grapplers need   This conversation is about more than just jiu jitsu — it’s about consistency, discipline, and continuing to show up year after year.   If you’ve ever wondered what it takes to stay in this sport for decades, this episode is for you.   ⸻   Thank You to Our Sponsors   🥋 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off registration   🌿 MilUsos Skincare Built for athletes who train hard and take care of their skin https://milusosskincare.com @milusos_skincare   🩹 Limitless Tape High-performance tape designed by grapplers, for grapplers @limitless_tape Use code CHOKEHOLD at checkout: https://limitlesstape.square.site/s/shop     Guest: Chad Kuhn Hosts: Jenn & Mallory Podcast: Chokeholds & Chill Sponsors: Mil Usos Skincare & Limitless Tape

This week on Chokeholds & Chill, Jenn and Mal sit down with jiu jitsu black belt Staccia Greenwell to talk about something that doesn’t get enough attention in jiu jitsu — how we bring more women into the sport and, more importantly, how we keep them there.   Staccia has trained and competed across multiple academies throughout the country, earning her black belt in 2024 and building a reputation not just as a tough competitor, but as someone deeply invested in the growth of women in jiu jitsu.   In this episode, we dive into the idea of “loving women into the sport” — creating environments where women feel welcomed, supported, and encouraged to grow while still maintaining the integrity and challenge that makes jiu jitsu so powerful.   Jenn, Mal, and Staccia discuss:   • What it really means to build a supportive women’s program • Finding the balance between being welcoming and still training hard • Why community is critical for women staying on the mats • The lessons competition teaches that the gym sometimes can’t • How women can support each other while still pushing each other to improve   It’s a thoughtful, honest conversation about growth, culture, and the responsibility we all have in shaping the future of women’s jiu jitsu.   Whether you’re brand new to the sport or years into your journey, this episode is a reminder that the strongest teams are built on both accountability and encouragement.   ⸻   Thank You to Our Sponsors   🥋 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off camp registration   🌿 MilUsos Skincare High-performance skincare made for combat athletes. @milosos_skincare https://milusosskincare.com   🩹 Limitless Tape Tape that holds up when the rounds get hard. @limitless_tape Use code CHOKEHOLD at checkout: https://limitlesstape.square.site/s/shop

This week on Chokeholds & Chill, Jenn sits down with black belt Jiu Jitsu competitor Beatrice Jin to talk about one of the most powerful forces in women’s jiu jitsu: community. Beatrice began training in 2018 after moving to a new city for her career and quickly discovered that the mats could become more than just a place to train—they could become a place where women connect, grow, and support one another. Today, she’s not only a dedicated competitor, but also a huge advocate for creating space for women through women’s open mats and community-driven training environments that encourage learning, mentorship, and belonging. In this episode, Jenn and Beatrice talk about: • Why women’s open mats are so important for growth and confidence • The unique value of training with other women in a male-dominated sport • How jiu jitsu helped her build community after moving to a new city • The responsibility that comes with helping create safe and welcoming training spaces • Why supporting women on the mats ultimately strengthens the entire sport   Beatrice will also be teaching this summer at Roll Models Women’s Grappling Camp, sharing her passion for community-building, learning, and high-level training with women from all over the world.   If you care about growing women’s jiu jitsu—not just in numbers, but in support, connection, and opportunity—this episode is one you won’t want to miss. Thank You to Our Sponsors   🥋 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off camp registration   🌿 MilUsos Skincare Designed for combat athletes who train hard and take care of their skin. @milusos_skincare https://milusosskincare.com   🩹 Limitless Tape Premium tape for grapplers who demand performance and durability. @limitless_tape Use code CHOKEHOLD at checkout: https://limitlesstape.square.site/s/shop

This week we’re joined by Robyn Henderson @spoonfulofrobyn— chef, white belt, chaos enthusiast, and the only person brave enough to say the quiet parts out loud.   We talk about:   • The absolute psychological mind f*ck that is competing • The adrenaline dump that makes you forget your own name • Crying in your car but still showing up to train the next day • Why training with women isn’t a luxury — it’s survival   We also get into Unbreakable Camps — the kind of rooms where you walk in nervous and walk out feeling like maybe… just maybe… you’re not insane for loving this sport.   Robyn is sarcastic. She’s honest. She laughs it off while crying, and somehow that makes all of us feel more normal.   If you’ve ever:   Signed up for a comp and thought you were primed Overanalyzed a roll for three business days Or needed a room full of women who actually get it   This one’s for you.   🎀 2026 Roll Model Women’s Only Grappling Camp @rollmodelgrappling July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off   🌿 MilUsos Skincare @milusos_skincare Because mat burn and breakouts are not a personality trait. Shop: www.milusosskincare.com   🩹 Limitless Tape @limitless_tape For the joints you swore were fine.  

This week on Chokeholds & Chill, we sit down with Danielle Guevara — a longtime pillar in women’s jiu jitsu and a living example of what it means to grow with the sport.   For over a decade, Danielle has attended Roll Models Women’s Only Grappling Camp — returning year after year not just to train, but to build community, sharpen her game, and invest in women’s jiu jitsu when it wasn’t nearly as visible as it is today.   And this July, she steps onto those same mats as an instructor.   From camper to coach.   In this episode, Danielle shares what Roll Models has meant to her over the last 10+ years, how the camp helped shape her journey, and why spaces built intentionally for women still matter.   We also talk about:   • Staying committed to jiu jitsu long term • Competing as a woman in a constantly evolving sport • Leadership through consistency • Building community instead of waiting to be included • What it feels like to come full circle and now teach at a camp that helped shape you   Danielle’s story isn’t about overnight success — it’s about staying in the room, doing the work, and becoming the kind of athlete and mentor she once looked up to.   If you’ve ever attended a women’s camp, thought about attending one, or wondered what kind of impact they truly have — this episode is for you.   ⸻   Thank You to Our Sponsors   🎀 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp July 10–12, 2026 Indianapolis, IN www.rollmodelswanted.com   Use code CHOKE50 for $50 off registration.   Danielle will be teaching at camp this July — don’t miss the opportunity to learn from someone who has invested over a decade into this community.   ⸻   🌿 MilUsos Skincare Designed for combat athletes who demand real skin protection and recovery. Shop at: https://milusosskincare.com Follow: @milusosskincare   ⸻   🩹 Limitless Tape Performance tape built for grapplers who refuse to sit out. Train hard. Recover smart. Follow: @limitlesstape   ⸻   Subscribe, leave a review, and share this episode with the women in your life who believe in building something that lasts — on and off the mats.

In this episode of Chokeholds & Chill, we sit down with Professor Brandon Gebel to talk about the journey from mat rat to gym owner & everything it takes to build a life in jiu-jitsu. Starting in 2012 with no prior wrestling or martial arts background, Brandon committed fully to the art and never looked back. From teaching youth classes as a blue belt to coaching at a UFC gym to earning his black belt under multi-time world champion Diego Bispo, and eventually owning his own academy, his path has been built on discipline, consistency, and an unwavering passion for coaching. We talk about leadership and respect, what it really means to commit long-term in this sport, and what it looks like to coach and compete through injuries. Brandon shares the responsibility that comes with gym ownership, the culture he strives to build, and why longevity matters more than quick wins. We also get into life outside the academy — including his love for cooking and gardening — and the surprising parallels between tending a garden and developing in jiu-jitsu. Growth takes patience. You can’t rush roots. What you nurture consistently is what thrives. The long game always wins. This conversation is about perseverance, purpose, and building something that lasts, in jiu-jitsu and beyond.   Hosts: @itmaltime & @jennholmberg Pod: @chokeholdsandchillpod Guest: @b_man_jiujitsu owner of @ameliaislandbrazilianjiujitsu   Sponsors: ✨ Mil Usos Skincare — @milusos_skincare milusossskincare.com   👊 Limitless Tape — @limitless_tape Use code CHOKEHOLD   🤼‍♀️ 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off camp   Hero Academy is offering $200 off any 2026 Hero Academy camp with code CHILLEN https://heroacademybjj.com  

In this bonus episode of Chokeholds & Chill, Jenn sits down with Nick “Chewy” Albin to talk about one of the biggest life shifts there is — becoming a parent. We get real about what it looks like to find time for yourself when everything changes, how jiu jitsu fits (or doesn’t) when life gets busy, and why staying on the mats doesn’t always mean training harder — sometimes it means showing up differently. This conversation is honest, grounding, and relatable for anyone juggling family, responsibility, and the thing they love most. @chewjitsu on all platforms Hero Academy is offering $200 off any 2026 Hero Academy camp with code CHILLEN https://heroacademybjj.com   📍 Hero Academy BJJ Tamarindo, Costa Rica     Sponsors: ✨ Mil Usos Skincare — @milusos_skincare milusossskincare.com   👊 Limitless Tape — @limitless_tape Use code CHOKEHOLD   🤼‍♀️ 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off camp

Jenn sits down mat-side with Ron Jarman, black belt under Tom DeBlass and the force behind Hero Academy BJJ in Tamarindo, Costa Rica.   This episode cuts straight to who Ron really is — his values, his leadership style, and what he’s building with Hero Academy. We talk vision, intention, and the long game of jiu jitsu, plus what the future holds for Hero as a training destination in 2026.   Ron is offering $200 off any 2026 Hero Academy camp with code CHILLEN https://heroacademybjj.com   📍 Hero Academy BJJ Tamarindo, Costa Rica     Sponsors: ✨ Mil Usos Skincare — @milusos_skincare | milusossskincare.com 👊 Limitless Tape — @limitless_tape | Use code CHOKEHOLD 🤼‍♀️ Roll Model Women’s Only Grappling Camp 2026 www.rollmodelswanted.com | Code CHOKE50

What does it take to build a lifetime in jiu jitsu—and still love it decades later?   In this episode, Jenn and Mal sit down with Shannon White, 2nd Degree BJJ Black Belt, owner and head coach of True Art BJJ, and a lifelong grappler with over 30 years of wrestling and jiu jitsu experience. Shannon shares his journey from growing up and finding the mats, to competing, running a successful academy, and balancing the realities of family life as a husband and father.   We dive deep into longevity in the sport, what it really takes to sustain a gym long-term, and Shannon’s perspective on building strong women’s programs in a traditionally male-dominated space—what works, what doesn’t, and how coaches can keep women training, growing, and feeling supported.   This is an honest, insightful conversation about leadership, consistency, and staying connected to jiu jitsu for the long haul. Guest: Shannon White -  @thesavagebjj | @trueartbjj  Sponsors: Mil Usos Skincare -  @milusos_skincare milusosskincare.com Limitless Tape - @limitless_tape Use code CHOKEHOLD 2026 Roll Model Women's Only Grappling Camp Indy Base Camp | July 10-12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off camp  

In this episode of Chokeholds & Chill, Jenn and Mal sit down with Emily Wooten—law enforcement officer, elite competitor, and a woman whose relationship with jiu jitsu runs far deeper than medals. Emily shares how both jiu jitsu and law enforcement entered her life through the same door: a desire for power, protection, and choice after growing up in instability. We talk about discipline over motivation, building habits when emotions fluctuate, and what it really means to show up consistently—especially when work is heavy and life feels loud. Emily opens up about competing fueled by anger, the fear she felt when that anger disappeared, and how she learned that emotions can change—but hesitation can’t exist. We explore nerves, confidence, trusting your preparation, and why opponents’ accolades don’t deserve space in your head. The conversation also dives into how jiu jitsu shows up in real-world policing, how it influences decision-making under pressure, and why skills—not snapshots—are the true measure of progress. This episode is about discipline on and off the mats, reclaiming power, and learning to trust the work you’ve put in—even when you’re scared.   Sponsored by: MilUsos Skincare — built for grapplers who actually train Limitless Tape — use code CHOKEHOLD

This week on Chokeholds & Chill, we’re joined by Kari Summers and Mendi Carlson, the women behind Unbreakable Jiu Jitsu Camps.   Training out of the DFW area under Professor Karen Banes, both women are mothers, heavily active competitors, and leaders in the women’s jiu jitsu community. They created Unbreakable with one clear goal: make jiu jitsu more accessible for women by bringing the camp experience to them—so they can train, grow, and still go home each night.   We talk motherhood, competition, adversity, and why community-driven women’s spaces matter so much in this sport. If you’ve ever struggled to stay consistent, felt intimidated walking into the gym, or wondered if jiu jitsu can fit into your real life—this episode is for you.   Find the guests: • @kari_genesisBJJ • @mendicarlson_bjj   Unbreakable Jiu Jitsu Camps: 📲 @unbreakablejiujitsu 🌐 www.unbreakable-bjj.com 🎟 Use code 50OFF for $50 off registration   Proudly sponsored by: Mil Usos Skincare | milusosskincare.com Limitless Tape | Trusted by athletes on and off the mats

C*nnabis. Jiu Jitsu. Culture shift.   This week on Chokeholds & Chill, Jenn and Mal talk with Chelsea Kossower of Puffco about breaking down stigma and changing the conversation around c*nnabis in combat sports.   We dive into the story behind Puffco becoming an official sponsor of UFC BJJ, what that moment represented for the sport, and the intentional steps taken to make education, responsibility, and clean consumption part of the conversation.   Chelsea also shares her journey to purple belt, the internal tension between rushing promotions versus actually enjoying training, and how Puffco has impacted her life and approach to wellness—on and off the mats.   A real conversation about growth, discipline, and redefining what “professional” looks like in modern jiu jitsu. Guest: @chelsea_puffco Puffco: www.puffco.com (21+) Sponsored by: 🧴 Mil Usos Skincare — @milusos_skincare | www.milusosskincare.com 👊 Limitless Tape — @limitless_tape Code CHOKEHOLD 🔗 https://limitlesstape.square.site/s/shop

A quick stats check before we keep rolling.   In this 10-minute episode, Jenn and Mal recap the 2025 season of Chokeholds & Chill—total episodes, total interviews, how many states our guests came from, how many black belts sat across from us, and how many downloads brought the pod to life this year.   Short, sweet, and celebratory. Thanks for being part of the numbers.   Sponsored by: 🧴 Mil Usos Skincare – milusosskincare.com 👊 Limitless Tape – use code CHOKEHOLD 👉 https://limitlesstape.square.site/s/shop

Today we’re sitting down with TJ Brownfield — a lifelong martial artist, a traveling coach, and the man responsible for growing the Gracie Jiu-Jitsu footprint here on the Oregon coast. Originally from Colorado, TJ spent time moving around with his wife while she served in the military. After retiring from the tech industry, he dove fully into the world of Jiu-Jitsu.. a journey he actually started later in life at age 38. TJ has been training Jiu-Jitsu for nearly 13 years, with a background that includes Muay Thai, toughman competitions, early competition experience, time training under Matt Arroyo at Gracie Tampa South, and helping build the team under Kevin Gallagher at Gracie Trinity in Florida. After an ACL tear pushed him from competing into coaching, TJ found his purpose in teaching — and since moving to Oregon, he’s earned his black belt under Kevin and Matt, opened Gracie Coquille and Gracie Coos County, and become a pillar in the local BJJ community. Today we’re getting into his journey, his mindset, building gyms, and what it’s like to start everything over later in life.

In today’s episode, we sit down with Heather Woods, a seasoned BJJ black belt, world traveler, world champion competitor & dedicated coach, to unpack her unique path through jiu-jitsu. Heather began her journey with BJJ as a wanderer - traveling the world, exploring different gyms, and immersing herself in various training cultures. Over time, her dedication led her to earn her black belt from Atos Jiu-Jitsu under legendary coach Andre Galvao.  Beyond the podiums, Heather’s story is incredibly special because of the breadth of her experience - training in gyms across the world, absorbing different styles, and refining a unique, well-rounded approach to BJJ.   These days, Heather is channeling her passion into coaching. Through her brand, Heather Woods Jiu Jitsu, she offers an online coaching program that goes far beyond technique; clients receive personalized BJJ coaching, strength & conditioning programming, nutrition guidance, and mental-health/mindset coaching. It's the complete holistic package aimed at transforming athletes physically, technically, and mentally. Her global training background, competition experience, and exposure to many gyms worldwide infuse her coaching style with diversity and adaptability, which makes her well equipped to guide students with different goals, backgrounds, and body types.  Enjoy this episode!   Hosts: @jennholmberg @itsmaltime Follow: @chokeholdsandchillpod Guest: @heathernwoods @h.woodsbjj   Sponsors: @milusos_skincare @limitless_tape

This week on Chokeholds & Chill, Jenn sits down with Gwena — a jiu jitsu blue belt and the creator of the “From My Mat to Yours” podcast.   After her breast cancer diagnosis, Gwena built her podcast as a way to stay connected to the Jiu Jitsu community she loves so deeply. In this episode, she opens up about the realities of navigating life, training, identity, and healing through an entirely new lens.   We dive into: How Jiu Jitsu shaped her before and after her diagnosis What inspired her to launch From My Mat to Yours How she stays connected to the community while off the mats Her goals as a practitioner, creator, and woman in Jiu Jitsu The shift in perspective and gratitude she carries today   It’s honest, grounded, emotional, and incredibly inspiring.   Sponsored by: ✨ Mil Usos Skincare — milusosskincare.com | @milusos_skincare ✨ Limitless Tape — @limitless_tape Use code CHOKEHOLD at checkout: https://limitlesstape.square.site/s/shop   Hosts: @itsmaltime & @jennholmberg   Guest: @frommymattoyourspodcast

This week we’re joined by Zoe Parris, a competitor whose grit and growth mindset are turning heads on and off the mats. Jenn and Mal dive into Zoe’s journey—from her early days training to the challenges, breakthroughs, and self-discovery that come with chasing jiu-jitsu at a high level.   Expect real talk, plenty of laughs, and a refreshingly honest look at what it takes to keep evolving as an athlete and as a human.   Sponsored by MilUsos Skincare—your skin deserves the same care you put into your training. Explore the full line at milusosskincare.com | IG: @milusos_skincare

Bodied Jiu Jitsu Camps: Empowering Heavyweight Women with Jody Shields    In this episode, Jenn and Mal sit down with Jody Shields—better known online as @nogi_yogi—the powerhouse behind @bodiedjiujitsu, the groundbreaking camp built specifically for heavyweight women in grappling.   Jody opens up about what inspired her to create a space where bigger bodies aren’t just included—they’re centered. She breaks down the unique challenges heavyweight women face in traditional BJJ rooms, the breakthroughs she’s watched unfold at camps, and why representation in the sport matters now more than ever.   We dive into: •The origins of Bodied Jiu Jitsu Camps and why heavyweight women needed their own training environment •Jody’s journey through yoga, no-gi, and building confidence from the inside out •The transformations—physical, emotional, and communal—happening at camp •How she’s building long-term change for athletes who have felt overlooked •What’s next for the Bodied movement   This episode is heartfelt, empowering, and a reminder that Jiu Jitsu truly is for every body.   Hosts: @itsmaltime & @jennholmberg   Sponsor: @milusos_skincare — Treat your skin like it trains with love at milusosskincare.com

In this episode, Mal and Jenn sit down with Mal’s sister, Lindsay — a special education teacher, early intervention specialist, and mom — to explore her world supporting tiny humans with big needs and being a steady force for the families who love them. She tells us all about her business, Jump the Line, and the services that she offers to support families. We talk about motherhood, marijuana as a regulation tool, and how sensory diets aren’t just for kids but a love language to yourself.  Lindsay doesn’t train jiu-jitsu herself; her sensory needs are different, and the intensity of the sport doesn’t serve her in the same way. But she’s one of Mal’s biggest supporters and has a deep understanding of how movement and regulation work — both as a mom raising 3 kids and as a professional guiding other families through early development. For Mal and Jenn, jiu-jitsu is deeply therapeutic — a physical outlet for emotion, connection, and self-regulation. For Lindsay, therapy takes different forms. Together, they explore how different nervous systems need different forms of healing, and how the goal isn’t sameness — it’s awareness. This one is honest, grounding, and a reminder that showing up for others starts with learning how to show up for yourself.   Guest: @lindswalkkkkkk Services from Lindsay: @jumptheline2024 Hosts: @jennholmberg @itsmaltime

Rob Ingram — aka McDojo Life — joins Jenn and Mal for a deeply honest conversation about what really goes on in some martial arts schools. In this episode, we talk about fraud, abuse, and the people who use “dojo” as a disguise for predatory behavior. Rob shares how he’s uncovered fake instructors, cult-like gym cultures, predatory behavior, and financial scams. We also confront the darkest parts of this industry — sexual misconduct, child exploitation, and why so many martial arts schools operate with zero accountability. ⚠️ Trigger Warning This episode contains discussion of sexual abuse, grooming, rape, child exploitation, physical violence, suicide (including child suicide), and predatory behavior within martial arts communities. Listener discretion is strongly advised. Please prioritize your mental and emotional well-being before listening. This is more than critique — it’s a call to reform. If you believe in martial arts as a force for good, this episode will challenge you, inform you, and hopefully move you. Follow them everywhere: IG/TikTok/YouTube: @mcdojolife • X/Twitter: @McDojoLife Website: www.mcdojolife.com Senseis Bars and Scars Book: https://a.co/d/aFztgJj      Proudly sponsored by Mil Usos Skincare — premium, athlete-tested skin products designed to protect and restore. Visit www.milusoskincare.com to shop the lineup.  

In this week's episode of Chokeholds & Chill we sat down with Patrick “Durkin” Cummins for a conversation that somehow hits every chapter of his life in one go. We start off joking around (fast forward a touch if you don't like dirty jokes), but quickly dig into the real story — from walking on to wrestle at Penn State, being a member of the National team, navigating legal trouble, getting thrown straight into the UFC spotlight, and all of the highs & lows that came along with all of it. Patrick opens up about what happens when the fighting chapter ends: exploring his creative side, figuring out who he was outside of the cage, finding purpose in coaching, and the gym he’s building now — a safe, intentional space where community really matters. We wrap up with some fun rapid fire questions, but the whole episode is honest, grounded, funny, and full of the kind of perspective only someone who’s lived a few different lives can offer. Tap in — this one’s got layers and a lot of laughs.   Guest: @officialdurkin Train with Pat: @allinacademyla Hosts: @jennholmberg @itsmaltime

From rolling on mismatched mats in rural Pennsylvania to training under John Danaher, Garry Tonon, and Gordon Ryan — Katie Hooven’s story is one of obsession, evolution, and community. Jenn and Mallory sit down with Katie to talk about her journey through small-town beginnings, the legendary blue basement, moving to Puerto Rico mid-pandemic, and now helping lead the next generation at Kingsway Jiu Jitsu in Austin. She also opens up about balancing life as a black belt, sales engineer, and co-founder of Grappling Getaways — one of the most empowering and fun women’s Jiu Jitsu camps in the world. It’s a story of passion, perseverance, and why it’s never too late to pack your gi and chase what lights you up. Register for Grappling Getaways at https://grapplinggetaways.com/ @grapplinggetaways @katiehooven @kingsway_hq

From a small farm town basement to the black belt ranks, John Kress’s Jiu Jitsu journey is anything but ordinary. Starting at 16, he trained with wrestlers, rolled on makeshift mats, and fought his way through local tournaments before earning his black belt after 16 years of dedication. Now our newest professor at Union Jiu Jitsu, John shares his story of competition, discipline, and passion for the fundamentals. In this episode, we talk about: • His background; from growing up in Ohio to his career in Physics to his semi-recent move to the Oregon Coast with his wife, Taylor, and their fur babies. • How a purple belt in a basement sparked his obsession • The grind from NAGA and Arnold Classic tournaments to black belt • What drives his teaching style today at Union Jiu Jitsu   If you’ve ever wondered what keeps someone hooked on the mats for nearly two decades, John’s story is your answer.   🎧 Listen wherever you get your podcasts.

From running the world’s largest women’s Jiu Jitsu camp to coaching business owners and hosting podcasts, AJ Clingerman somehow does it all — and still finds time to roll. Jenn and Mallory talk with AJ about how she built her Roll Models empire, the lessons she’s learned about leadership and burnout, and why creating safe spaces for women in Jiu Jitsu matters more than ever.   Check out www.rollmodelswanted.com Use CODE: CHOKE50 for $50 off on 2026 Roll Model Women’s Only Grappling Camp - Indy Base Camp July 10-12, 2026 | Indianapolis, IN https://rollmodelswanted.com/products/2026-roll-model-women-s-only-grappling-camp-indy-base-camp   Follow AJ and her projects: @ajclingerman | @rollmodelgrappling | @beautyandthegipodcast

From the mats to the mic, Season 3 has been a ride.   We started with BJJ Wiki, shared cycles (and laughs) with Eli Coffey, got introspective with Lex Stevenson’s hit episode on behavioral science and BJJ, and heard stories that stuck with us — from Randy Rae’s resilience to Abe and TJ of Lee’s Heart.   There was Scotty Miller, the one that got away (Vegas edition), Seph Smith and his now-infamous mustard moment, and a heartfelt re-release of Shirley’s episode that reminded us why we do this.   We wrapped it up with Becky of Mil Usos Skincare — our first official sponsor — and a little love for our favorite training partners, Zac and Victoria.   It’s been real, it’s been raw, and it’s been really freaking fun. Catch up, laugh with us, and get ready for what’s coming next. Best skincare: @milusos_skincare  @chokeholdsandchillpod 📧 [email protected]

From small-town roots to the mats of Kansas City, Zac Moburg’s story is one of grit, gratitude, and growth. A blue belt with a big heart (and an even bigger guard game), Zac opens up about the people and moments that shaped him — from growing up in the Midwest to learning discipline through powerlifting, caddying, and eventually Jiu-Jitsu.   Jenn and Mal sit down with Zac to talk about life lessons, family, second chances, and the gym that’s become his home away from home. Beneath the tough exterior is a guy who respects where he came from and the people who helped him get here — coaches, teammates, and the community that keeps him grounded.   This episode is about more than training — it’s about rebuilding, belonging, and the quiet strength that comes from showing up every day.   Follow us on Instagram @chokeholdsandchillpod Email us at [email protected]

In this episode of Chokeholds & Chill, we sit down with Becky Williams, the founder of Mil Usos Skin Care, a brand made specifically for grapplers. We dive into her journey of training, creating products to protect and heal skin on the mats, and why we’re excited to partner with her and share them with our community. But we go way beyond skin care — we get into women’s issues in jiu-jitsu, the challenges and opportunities in a male-dominated sport, and how women navigate the tension between beauty culture and combat culture. Honest, contrarian, and empowering — this is a conversation you won’t want to miss.   Follow: @milusos_skincare @chokeholdsandchillpod

Master Worlds isn't just about the matches - it's the people, the stories, and the atmosphere that make it unforgettable. In this episode, we take you along with us as we chat with athletes, explore the vendor booths, and share our raw impressions on the highs and lows of competing and spectating, and the energy of Vegas outside of the tournament. We got to connect with: @tapcancerout @mrjasperwong @worldwidewalls @kekoacollective @drinkflowater @wilneroreilly @jesusandjiujitsu_usa and more!! Follow us: @chokeholdsandchillpod Hosts: @jennholmberg and @itsmaltime

Randy Rae’s journey to the mats wasn’t easy—but it’s one of resilience, reinvention, and relentless grit.   In this episode, Jenn and Mallory sit down with Randy to talk through his story—from growing up with no supervision, battling addiction from a young age, and cycling through the juvenile justice system—to building a life rooted in purpose, fatherhood, and Jiu Jitsu.   After getting sober at 20, Randy spent the next decade helping others do the same. He’s open about what that kind of emotional investment looks like, how he protects his own mental health, and the pressure and heartbreak of watching people he cares about struggle.   Now a purple belt and seasoned competitor, Randy shares how Jiu Jitsu became a new lifeline. From daily discipline to competition wins—including a recent gold at the IBJJF Virginia Summer Open—he’s found community and clarity on the mats.   This is an episode about grit, growth, and giving back. If you’ve ever felt like it was too late to change your life, Randy’s story will show you otherwise. Guest: @randyjrae Follow us: @chokeholdsandchillpod Hosts: @jennholmberg and @itsmaltime  

Richmond’s own Seph Smith joins Jenn and Mal for an episode that’s equal parts Jiu Jitsu and comedy. A decorated black belt under Ryan Hall with years of IBJJF competition experience, Seph has built a legacy as both a tough competitor and a beloved coach.   We dig into: • His journey through grappling and competition • The crossover between comedy, creativity, and Jiu Jitsu • How animals play such a big role in his life • And yes… the origin story of “full v*gina passing” (you’ll just have to listen 🤭)   If you’re here for the Jiu Jitsu, the laughs, or just some real talk with a genuinely cool human—you won’t want to miss this one.   @sephwillkillyou @upstreambjj

This week on the podcast, we’re joined by Scott Miller — a 3rd-degree Jiu-Jitsu black belt, former collegiate wrestler, owner of Evergreen Jiu Jitsu, and world-class coach who’s spent decades refining the art of grappling. With a foundation in wrestling that began at just six years old, Scott has gone on to become a respected mentor to both everyday practitioners and UFC fighters competing at the highest levels.   We dive into Scott’s journey from earning his black belt in 2013 to overseeing seven affiliate academies and shaping the games of athletes like Brandon Royval, Anthony Smith, and Cody Brundage. He opens up about what it means to blend wrestling and Jiu-Jitsu for MMA, the lessons he’s carried from training under Neil Melanson, and why he believes efficiency and adaptability are at the heart of good grappling.   Scott also shares stories from teaching and training around the world, plus how his YouTube channel helps spread knowledge to grapplers of all levels. If you’re serious about the art—whether as a competitor or a lifelong student—this is one episode you don’t want to miss. Follow @scottyjiujitsu @evergreenjiujitsu

This week, we sit down with TJ and Abe, the founders of Lee’s Heart—a nonprofit built on grit, healing, and the power of adventure. As combat veterans and flight paramedics, these two saw the impact of trauma up close. But they also discovered something unexpected: Jiu Jitsu and it's community as a lifeline.   What started as a coping tool has become a powerful retreat experience for first responders, helping them reconnect to purpose, peace, and each other. We talk about nervous system regulation, community building, and why movement is medicine—especially for those who’ve spent their lives saving others.   💛 Learn more or support their mission: www.leesheart.org 📸 Follow them on Instagram: @leesheart_

What do behavioral science and Brazilian Jiu Jitsu have in common? A lot more than you think. In this episode, Jenn and Mal sit down with Alexis Stevenson—BCBA, purple belt, and passionate researcher—whose work explores the intersection between Acceptance and Commitment Therapy (ACT) and Jiu Jitsu.   From her recent presentation in Iceland to her experiences training around the world, Lex shares insights on values-based living, mental flexibility, and how ACT principles can support athletes inside and outside the academy. Whether you’re a grappler looking to improve your mental game or just curious about how behavioral science can improve your life, this one’s for you.   Follow Lex at on Instagram @dsertwildflower  Follow us on Instagram @chokeholdsandchillpod

Today, we remember and honor our dear friend Shirley. We’re re-releasing her episode so her voice, her laugh, and her wisdom can be heard again. Shirley, you touched our lives more than words can say. Thank you for every moment. You will be missed, but never forgotten.   🕊️ Rest Easy, Babe.   In this powerful and deeply human episode, Mallory and Jenn sit down with Shirley—a white belt from San Diego with a black belt in resilience.   Shirley’s story isn’t just about Jiu Jitsu. It’s about surviving cancer, overcoming a brain tumor, navigating neurodivergence, and choosing sobriety every single day for over five years. Alongside her husband Dustin—her middle school sweetheart and co-owner of Studio 33 Jiu Jitsu—Shirley has built a life filled with strength, service, and second chances.   From the mats to motherhood to managing properties by day and health battles by night, Shirley’s journey is a testament to grit, grace, and the power of community. Even when Jiu Jitsu had to take a backseat, she never stopped finding her way back to it.   This one’s for anyone who’s ever wondered if they could keep going. Shirley shows us exactly how it’s done.

You’ve seen the memes. You’ve heard the invites. But why do jiu-jitsu people always want you to train? In this episode of Chokeholds & Chill, Jenn and Mal read a heartfelt post by Tara Thornton (@tara_thornton_)—a love letter to the sport—and break down why we keep coming back to the mats.   This isn’t about recruiting bodies. It’s about sharing something life-changing.   We get into: 🥋 Why you don’t need to be “tough” to start 🧠 How this sport reshapes your body and your brain 💬 The role of coaches and upper belts in your growth 💥 What real progress actually looks like   Whether you’re deep in the game or standing at the door wondering if you belong—you do. Hit play. Then hit the mats.

When Jenn first signed up for Eli Coffey’s nutrition and training program, she wasn’t prepared for how much it would challenge her—or change her. From learning to fuel her body with intention to navigating insecurities and mindset shifts, it wasn’t just about macros and muscle—it was about trust, growth, and coming back stronger after setbacks (including surgery).   In this episode, Jenn sits down with Eli to talk about it all: ➡️ The hard parts of starting a structured nutrition plan ➡️ Under-eating vs. overeating in athletes ➡️ Coming back from breast implant surgery ➡️ What makes training different for Jiu Jitsu athletes vs. physique athletes ➡️ The mental side of transformation ➡️ Eli’s long martial arts background and love for 90s country music 🎶   If you’re an athlete returning from surgery, struggling with food, or just want to feel stronger on and off the mats—this conversation is for you.   Follow & Support: 🎧 @chokeholdsandchillpod 📩 [email protected]   Guest & Mentions: 👊 @elicoffey_ 🏋️‍♂️ @teambionic 🏋️‍♂️ @mid_city_gym 🎙️ @bedsonandcoffeyunfiltered 🥼 @clinical_labs – Use code ELI10 🧪 @somachems – Use code ELI20 🥋 @chewjitsu

In this weeks episode of Chokeholds & Chill, we sit down with our friend and teammate, Victoria—a white belt who brings quiet strength, open-hearted energy, and unwavering dedication to the mats and beyond.   Victoria began training jiu-jitsu in January, and in just a short time, she’s become a powerful presence in our gym community. But her story stretches far beyond the mats.   Raised in a homeschooling household and deeply rooted in her Christian faith, Victoria shares how her upbringing, mission work, and current role as a youth pastor have shaped her perspective on life, purpose, and discipline. Fresh off a six-week service trip to Honduras, she reflects on building homes, mentoring kids, and what it means to live out her values through action.   This conversation touches on everything from faith and identity to the humility jiu-jitsu demands—and how she navigates all of it with grace, curiosity, and kindness. Whether you connect through belief, service, or simply the love of the grind, this episode is a reminder of the many ways we show up with purpose on and off the mats.   Let’s roll. Thank you for listening to, liking, sharing, and subscribing to our content! You can reach us on Instagram and email. @chokeholdsandchillpod [email protected]  

What does it mean to be part of the Jiu Jitsu community—even when you’re not on the mat every day? In this episode of Chokeholds & Chill, Jenn and Mallory sit down with Dante, the voice behind @bjj.wiki and the host of the heartfelt and hilarious @offthematspodcast.   Dante is a blue belt who’s been training on and off for over a decade. His journey isn’t defined by medals or mats, but by the power of perspective—and the ability to build community through conversation. We talk about longevity in Jiu Jitsu, finding humor in the grind, and showing up authentically, even when life doesn’t follow the playbook.   He also opens up about living with a colostomy bag—something he’s had since birth—and how that’s shaped his approach to training and to life. With a deep understanding of both physical and mental resilience, Dante shares how he’s used storytelling and connection to keep himself (and others) close to the sport he loves.   From meme curation to honest conversations with grapplers of all stripes, Dante’s presence in the BJJ world is a reminder that you don’t have to be the loudest person in the room—or the highest ranked on the mats—to make an impact.   Whether you’re rolling every day or sitting out a season, this episode is for you. FOLLOW DANTE @offthematspodcast and @bjjwiki FOLLOW US @chokeholdsandchillpod EMAIL US at [email protected]

Season Two of Chokeholds & Chill pulled no punches—emotionally or otherwise.   In this recap, Jenn and Mallory reflect on a season that wasn’t afraid to get real. We dove into stories of personal transformation, healing from the inside out, and what it actually means to find your way back to the mats—over and over again.   We covered topics that don’t usually make it to open mat: mental health, recovery, sobriety, injury, burnout, boundaries, and the often messy middle between quitting and keeping the gi on. There were tears, laughs, breakthroughs, and some hard but honest conversations.   This season reminded us that jiu jitsu is so much more than technique or tournament prep—it’s a mirror. And when you’re willing to look in it, there’s so much power in what you’ll see.   Season Three is coming—and we’re ready to keep the conversation rolling. Follow us @chokeholdsandchillpod  Email us at [email protected]

In this special main episode, Mallory sits down with Jenn to unravel the rollercoaster journey from white belt to brown. From fumbling through early rolls to finding her footing as a higher belt, Jenn reflects on the lessons, losses, and laughs along the way. But purple belt? That one hit different. Physically and emotionally, it was the hardest season of her Jiu Jitsu life—and it just so happened to coincide with major life changes off the mat. In this conversation, Jenn opens up about discovering her autism diagnosis and how it completely reframed her understanding of herself, her learning style, and how she trains. It’s honest, vulnerable, funny, and full of “ohhh, that makes sense now” moments. Because sometimes, growth in Jiu Jitsu has nothing to do with submissions—and everything to do with self-awareness.   Follow us @chokeholdsandchillpod Email us at [email protected]  

In this episode of Chokeholds & Chill, we sit down with Maria Ruffatto, a Brazilian Jiu-Jitsu black belt under Gustavo Bessa and Ighor Horta. Maria has taken the BJJ world by storm, securing multiple IBJJF titles and dominating the South American ADCC Trials in 2024. We’ll delve into her journey from Brazil to the United States, her rapid ascent through the ranks, and her experiences training in Oregon.   But that’s not all—Maria isn’t just a force on the mats, she’s also navigating life as a newlywed! We’ll talk about how she and her husband, also a Jiu-Jitsu practitioner, balance life, love, and training.   Join us for an engaging conversation with one of the sport’s most promising athletes. Follow Maria @ruffattogilpinbjj Follow us @chokeholdsandchillpod Email us [email protected]

In this episode of Chokeholds & Chill, Jenn and Mallory sit down with Dr. Meagan Jimenez—orthopedic surgeon, U.S. Army Major, and Brazilian Jiu Jitsu black belt. Known as “Doctor Jiu Jitsu,” Dr. Jimenez brings a unique blend of medical expertise and martial arts mastery to the conversation.   From her early days balancing orthopedic surgery residency with Jiu Jitsu training, to her first deployment with the US Army coming this June, Dr. Jimenez shares her journey of resilience and dedication.  As the first Latina and osteopathic-trained orthopedic surgeon to join the Women Orthopedist Global Outreach (WOGO) team, she discusses her commitment to empowering women globally through physical and intellectual means.   In this episode, we delve into: • The intersection of orthopedic surgery and Jiu Jitsu • Strategies for injury prevention and recovery tailored for grapplers • The importance of mental strength and resilience in both medicine and martial arts • Her upcoming book, Dr. Jiu Jitsu: A Combat Athlete’s Guide to Mental Strength and Physical Resilience, set to release in 2026    Whether you’re a seasoned athlete, a medical professional, or someone navigating the challenges of balancing multiple passions, Dr. Jimenez offers invaluable insights into achieving peak performance and living a fulfilled life. Follow Dr. Jimenez at @drmeganjimenez Sign up for her newsletter at www.doctorjiujisu.com Check out her newly launched podcast at www.meganjimenez.com/podcast Follow us @chokeholdandchillpod  Email us [email protected]

In this episode, Mal sat down with Michael Karam, Brazilian Jiu-Jitsu black belt and owner of MK Martial Arts in Marcy, NY. Michael shares his journey through martial arts — from doing in TKD as a kid, to wrestling in high school, to finding jiu-jitsu in his twenties and earning his black belt ten years later. We talk about what it takes to build a gym, the influence of his Lebanese immigrant father, and the importance of discipline, work ethic, and community in life on and off the mats. 💥 Bonus: MK Martial Arts is hosting a wrestling seminar with UFC veteran Matt “The Hammer” Hamill on June 21st at 9647 River Rd, Marcy, NY. Check it out!! Follow @mk_martialarts on Instagram  Follow us @chokeholdsandchillpod Email us [email protected]

In this episode of Chokeholds & Chill, Jenn and Mallory sit down with Blu—purple belt competitor and the voice behind Neurodivergent Grappler—for a deep and refreshingly honest conversation about what it’s really like to train, compete, and thrive in Jiu Jitsu as a neurodivergent athlete.   The three of us will unpack the realities and misconceptions of neurodivergence in the gym. Spoiler: no, not everyone is “a little autistic/ADHD/OCD” and no, it doesn’t mean you’re automatically a “natural” at Jiu Jitsu.   Expect: 🧠 Myths we’re tired of hearing 💬 How to advocate for yourself with coaches and teammates 🥋 What inclusive training spaces actually look like ⚡ The power of routine, sensory awareness, and rest days 📣 Why neurodivergent athletes are not broken—and how we’re shifting the culture one mat at a time   Whether you’re neurodivergent yourself, coach someone who is, or just want to create a more supportive space in your gym, this episode is packed with insight, laughter, and practical tools for showing up with empathy and intention. Follow @neurodivergent_grappler for some great, insightful content and meaningful conversations surrounding all things jiu jitsu and neurodivergence.  Follow us @chokeholdsandchillpod Email us [email protected]