In this episode of Off the Mats Podcast, I’m joined by Robyn Henderson for an honest, non-performative conversation about sobriety, identity, and rebuilding life off the mats.

Robyn has been on the show before to talk about jiu-jitsu and competition. This time, the focus is deeper. We talk about life before sobriety, the moments that made change unavoidable, and what it actually feels like to sit with yourself once the crutch is gone. There’s no rock-bottom mythology here, just a real discussion about fear, accountability, and learning how to show up consistently without numbing out.

We also explore how jiu-jitsu fit into Robyn’s recovery, not as a cure-all, but as a place that demanded humility, presence, and honesty. From early sobriety and emotional discomfort to redefining identity without alcohol, this episode centers sobriety as a lived, ongoing process rather than a finish line.

This conversation is for anyone questioning their relationship with alcohol, navigating recovery, or trying to figure out who they are when the distractions fall away. No slogans. No inspiration bait. Just two people talking honestly about what it means to stay present and keep going.

In this episode of Off the Mats Podcast, I’m joined by Tom Smalley, MS, CMPC, CSCS, for a grounded conversation about mental performance, anxiety in athletes, and identity beyond competition. Tom’s work sits at the intersection of strength culture and mental health, and we talk openly about what that actually looks like in practice, especially in environments like jiu-jitsu, wrestling, and strength sports where toughness is often valued over honesty.

We discuss Tom’s athletic background, his experience living with OCD, and how anxiety shows up for athletes who appear “put together” on the outside. From there, we unpack the difference between mental performance and mental health, the risks of pushing through everything, and how coaches can respond when athletes open up instead of shutting down. We also explore strength culture’s complicated relationship with vulnerability, what healthy toughness really means, and how athletes can begin separating self-worth from performance.

This episode is for grapplers, coaches, parents, and athletes navigating pressure, on the mats and off them, who want practical tools, clearer language, and a more sustainable approach to resilience.

In this episode of the Off the Mats Podcast, I sit down with Ana Stevens of Underground 702 to talk through her Brazilian Jiu-Jitsu journey and the weight-loss transformation that unfolded alongside it. Ana shares what led her to step onto the mats for the first time, the fears and hesitations she carried early on, and how training gradually reshaped her relationship with her body, consistency, and self-belief.

Our conversation explores the intersection between BJJ and sustainable weight loss, how jiu-jitsu provided structure, accountability, and community, and how physical changes influenced her confidence, movement, and performance on the mats. Ana speaks candidly about setbacks, plateaus, mental battles, and the moments that tested her commitment when progress slowed or motivation dipped.

We also discuss the role of teammates, coaches, and support systems in long-term change, as well as what her training looks like today compared to when she started. The episode closes with practical advice for listeners who feel overwhelmed by starting BJJ, intimidated by weight loss, or unsure whether meaningful change is possible for them.

This is a grounded conversation about patience, resilience, and growth—on the mats and beyond them.

In this episode of Off the Mats Podcast, I sit down one-on-one with Christian Thomas, a member at Crazy 88 MMA, for a focused conversation on growth, leadership, and the responsibility that comes with coaching. This marks Christian’s first solo return to the show since his appearance on Episode 201, and the discussion centers on what has changed since then, both on and off the mats.

We talk about Christian’s transition from competitor to coach, and how teaching, especially teaching kids, has reshaped his understanding of jiu-jitsu. The conversation explores the difference between competing for yourself and being responsible for the development, safety, and character of others. Christian shares what surprised him most about coaching, the standards he holds himself to, and what parents may not always see behind the scenes of a kids’ program.

The episode also examines how competition and coaching inform one another, how identity can shift as roles change, and why separating self-worth from performance is critical for long-term sustainability in jiu-jitsu. We close with reflections on leadership, gym culture at Crazy 88, advice for future coaches and parents, and what success looks like at this stage of Christian’s journey.

This episode is a conversation about responsibility, mentorship, and impact, what it really means to lead beyond the mats.

In this episode of the Off the Mats Podcast, I sit down with Dr. Jarrell Garcia, a 10th Planet Jiu-Jitsu black belt whose journey extends well beyond competition and rank. Jarrell shares his path into jiu-jitsu, what initially drew him to the 10th Planet system, and how his relationship with training evolved over the years. We talk honestly about moments of frustration, changing expectations, and what the belt actually represents once you earn it.

The conversation also explores Jarrell’s role as a coach and educator, and how his background in higher education influences the way he teaches on the mats. We discuss leadership, responsibility, and the realities of guiding students through different stages of their jiu-jitsu journey. Jarrell reflects on identity beyond the academy, balancing professional life with training, and what jiu-jitsu does and does not prepare you for outside the gym.

This episode is a thoughtful look at growth, process, and perspective, aimed at practitioners at every level. Whether you’re a white belt feeling overwhelmed or an upper belt reassessing your relationship with jiu-jitsu, this conversation focuses on longevity, learning, and showing up with intention, both on and off the mats.

In this episode of Off the Mats Podcast, I sit down with Emi Miller, known on Instagram as @nogi_chunli, to talk about training culture, mat etiquette, and the responsibility that comes with being a good training partner. Emi is an instructor at Gracie Barra Riverside and the creator of a widely shared “How to…” series that addresses real situations many grapplers experience but rarely talk about openly.

We discuss how her posts—covering topics like how to roll with women, white belts, visitors, injured partners, and training across size and gender differences—came from years of observing common mistakes on the mat. Emi explains why communication, awareness, and intent matter more than strength or rank, and how small changes in behavior can dramatically improve safety and learning for everyone in the room.

This conversation goes beyond social media and into Emi’s coaching philosophy, her role as an instructor, and how gyms can build healthier environments through accountability and respect. Whether you’re a new student trying to understand unspoken rules or an experienced grappler looking to be a better teammate, this episode focuses on how we show up for one another on the mats—and why that matters long after the round ends.

Off the Mats Podcast #292 features a conversation with Naomi Ives of Ivey League MMA and Crazy 88 MMA, a longtime teammate whose jiu-jitsu journey reflects the realities many practitioners face but rarely articulate in full. We discuss how she began training, the gym environments that shaped her early identity on the mats, and how consistency, setbacks, and self-perception evolved. Rather than centering the discussion on highlights alone, this episode focuses on the quieter chapters that define longevity in Brazilian Jiu-Jitsu.

A major part of the conversation addresses injury, how it first showed up, what it took away, and what it demanded in return. Naomi breaks down the physical and mental cost of being sidelined, the uncertainty that comes with rebuilding trust in your body, and the internal work required when progress slows or stops altogether. We discuss practical changes she made during her return, including how she adjusted training intensity, partner selection, positional choices, and recovery habits, as well as the conversations she learned to have with coaches and teammates.

We also explore how parenthood reshaped her relationship with training. That includes managing time and energy, redefining what a productive training week looks like, and navigating guilt on both sides of the equation, being on the mats and being away from them. Naomi reflects on what jiu-jitsu has taught her about patience and composure, and what parenting has clarified about priorities, boundaries, and sustainability in training.

The episode closes with a look at where her jiu-jitsu is now and what success looks like at this stage. This is a practical, honest conversation about resilience, identity beyond performance, and staying connected to jiu-jitsu through injury, life changes, and shifting goals.

In this episode of Off the Mats Podcast, I sit down again with Johan and Eliška to talk through Eliška’s second Brazilian Jiu-Jitsu competition and Johan’s role in coaching her through the process. We begin by catching up since their last appearance on the show, focusing on how Eliška’s training evolved, what motivated her to compete again, and how her mindset differed heading into her second tournament. From Johan’s perspective, we discuss how she has grown as an athlete and which areas of her game became priorities during preparation.

The conversation moves into a detailed look at the training camp leading up to competition day. Eliška explains the technical and conditioning adjustments she made, moments during training where things began to connect, and how her routine shifted compared to her first event. Johan breaks down how he structured her preparation, the balance between reinforcing existing strengths and addressing weaknesses, and how he used situational training to expose her to uncomfortable positions common in competition.

We also spend time on mental preparation, discussing nerves, confidence, and expectations for a second-time competitor. Eliška reflects on what she wanted to correct mentally from her first experience and what helped her stay composed this time. Johan shares how he approaches coaching mindset for newer competitors and the cues he emphasizes in the days leading up to a tournament.

We close by reflecting on the coach–athlete dynamic, post-match takeaways, and lessons learned from this experience. Both Johan and Eliška discuss what comes next, including areas of focus moving forward and thoughts on future competitions. The episode wraps with a short round of closing questions aimed at anyone preparing for their second Brazilian Jiu-Jitsu tournament.

To follow Johan and learn what's next in his journey, you can find him at @johlor80 on Instagram.

And to follow Ellie's continue growth and adventures, head over to @prchalova.eliska on Instagram.

We want to give a shout out to @johnsfitmeals

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