Published by Roxi Smith
Strength, mobility and flexibility for female grapplers and BJJ practitioners, the #1 app designed for women, by women. To check out the app head to the link below www.readytorollapp.com
Listen on Apple Podcasts1 hr 2 min
What if getting stronger had less to do with doing more? This week I'm joined by strength coach Samantha McGowan for an honest conversation about training, burnout, recovery, ADHD, nutrition, and why so many of us believe that more is always better. We talk about balancing jiu-jitsu, work and life, why recovery is often the missing piece, and how embracing the minimum effective dose can actually make you a stronger athlete in the long run. If you've ever felt guilty for not training enough or struggled to keep up with unrealistic expectations online, this episode is for you. TIMESTAMPS 00:00 – Introductions 02:10 – Migraines, perimenopause & burnout 10:40 – Sam's coaching journey 15:30 – Why strength is about more than aesthetics 18:10 – Can you still get stronger after 30? 21:40 – Consistency is a skill 28:00 – Why less training can produce better results 30:00 – The importance of fuelling properly 34:00 – Performance vs aesthetics 36:40 – Social media vs reality 43:45 – Meal prep or another workout? 44:50 – ADHD, forgetting to eat & fatigue 48:30 – When motivation disappears 52:15 – Minimum effective dose & auto-regulation 58:10 – Training through different seasons of life 1:00:50 – The "Strong Potato" philosophy 1:01:50 – Work-life balance isn't a destination 1:04:30 – Procrastination, programming & accountability 1:08:40 – Setting boundaries with online clients 1:11:20 – Where to find Sam Connect with Samantha: Instagram: @samsays_pt If you enjoyed this episode, I'd love it if you could follow the podcast, leave a rating, and share it with someone who needs the reminder that you don't have to do more to make progress.
13 min
Train smarter for BJJ in just 13 minutes! 💪 In this video, I break down strength training specifically for jiu-jitsu athletes , showing you how to get stronger, more explosive, and more resilient without spending hours in the gym . What you’ll learn: ✅ Plyometrics for explosive power and scrambles ✅ Compound lifts for full-body strength ✅ Mobility integrated into every movement ✅ Top-end cardio for scrambles and rolling Whether you’re a beginner or competitor, this approach will help you: Increase strength & resilience Roll harder, longer, and safer Improve mobility & joint health Reduce injury risk 💡 Ready-made BJJ strength program? Check out my app: www.readytorollapp.com Chapters (13 min): 0:00 – Intro & Who This Video is For 1:30 – Why Strength Matters for BJJ 2:30 – Plyometrics: Power for Scrambles 4:00 – Compound Lifts: Build Functional Strength 6:00 – Mobility Integrated: Strength at End Range 7:30 – Top-End Cardio: Repeatability Under Fatigue 9:00 – How It All Fits Together 10:30 – Common Mistakes 11:30 – Closing & Tips
6 min
Brand new short and sweet solo episodes where I take you through my thoughts on a topic Just started jiujitsu and wondering how you can continue at the gym without being exhausted? Maybe you're finally ready to add in some strength training to your weekly regime Listen to this super quick lil solo pod where I explain not only WHY everyone should be strength training but give you some advice on how many sessions to aim for each week Reach me at @coachroxi or hello@readytoroll.online to make suggestions for future content Check out my BJJ specific Strength and Conditioning programs here: www.readytorollapp.com
43 min
I sat down with Rose Miller to talk all things mindset, competing and more Rose is a Brown Belt under Andre Galvao and has been a Strength and Nutrition coach for 15 yearsYou can find her on Instagram and YouTube under @Rosierollz You can find Rose here: CLICK HERE
48 min
Roxi Smith teams up with Dr. Susie Spurlock to unpack the real deal on training, pain, and women’s health. They challenge the hype around cycle syncing, explain why the outdated RICE protocol needs to go, and introduce the PEACE & LOVE method for injury recovery. Learn why strength and impact training are essential for women’s bone density, how to train smart with hypermobility, and why fears of “bulking up” are misguided. They also tackle the dangerous return of “skinny talk,” highlight the importance of muscle mass for long-term health, and share how to train effectively through every phase of your cycle. 💪 Packed with actionable tips plus free strength programs and guides—find all the resources in the show notes! 🌏 Website: https://www.moveyourbonespt.com 📲 Instagram: https://instagram.com/dr.susie.squats 🆓 Free resources: https://www.moveyourbonespt.com/freebies
33 min
Chatting with long time legend Lucas Hardie about all things strength, flexibility, mobility and why it is important for a jiujitsu athlete. PLUS how to integrate it into your own training!You can find him on all channels at @rangeofstrength As always - let us know in the comments if you have any questions and if you're looking for program options, both myself and Lucas deliver online coaching services, you can find his on his page and mine at www.readytorollapp.comBig love.
30 min
Lindsey Doyle aka @femalefightnutritionist joins me in this 2 part series to talk all things nutrition for fights and matches, how to train around your cycle and which supplements you should be taking! If you have ever struggled to make weight, this is the podcast (and nutritionist) for you! You can find her at:IG: @femalefightnutritionist I hope you have enjoyed this episode, part 1 was released 7 days ago so make sure you check that out! If you're after strength training you can find me on IG @coachroxi or check my offerings at www.readytorollapp.com
22 min
Lindsey Doyle aka @femalefightnutritionist joins me in this 2 part series to talk all things nutrition for fights and matches, how to train around your cycle and which supplements you should be taking! If you have ever struggled to make weight, this is the podcast (and nutritionist) for you! You can find her at: IG: @femalefightnutritionist I hope you have enjoyed this episode, part 2 will be released in 7 days where we answer your questions! If you're after strength training you can find me on IG @coachroxi or check my offerings at www.readytorollapp.com
5 min
Quick solo episode today talking about the differences between strength flexibility and mobility and why this is so important for BJJ For details on subscription options click here www.readytorollapp.com To follow on IG @coachroxi
45 min
Come and chat with me and my professor, Moni - affectionately known as Combat Wombat Recently achieving her black belt in BJJ We talk all things training as a small person, her journey navigating a dislocated shoulder many, many, MANY times and much more Find her at @_combatwombat on IG Find my programs and app access at www.readytorollapp.com
23 min
Join us on our weekly call with my online group of ladies - the Combat Queens. Today we discussed competition preparation, recovery protocols and more Unfortunately only one queen was available to join in on this particular call due to ime differences!
41 min
Join me as Dr Christle talks openly with her experiences around GLP1's, Competing in BJJ, recovery principles and rolling as a smaller person! You can find Christle on Instagram @dr.christle to follow along her journey Online app access can be found at www.readytorollapp.com and you can find me, Roxi, your host at @coachroxi on instagram If you ever have questions or guests you would like me to host - please shoot me a DM!
55 min
Jess talks openly with her experiences around rolling in BJJ, tackling that fear head on and competing AND WINNING some recent BJJ competitions. You can find Jess on Instagram @jmwalter8 to follow along her journey Online app access can be found at www.readytoroll.online and you can find me, Roxi, your host at @coachroxi on instagram If you ever have questions or guests you would like me to host - please shoot me a DM!
45 min
Join us as we dive deep into the world of combat sports! This week, we're joined by the incredible Alex Wendling, the official MC of the Craig Jones Invitational, and a rising star in Brazilian Jiu-Jitsu media. From her popular YouTube content to her dynamic Instagram presence, Alex brings a fresh and exciting perspective to the fight game. Don't miss out on our engaging conversations and expert analysis! Find her here: https://www.youtube.com/@UCFvAn1fYKC-lSAVbmZK0_zw And on Instagram here: https://www.instagram.com/alexwendlingx?igsh=anc0aG9ybmJkaW5s&utm_source=qr
38 min
In this episode, Adele and I sit down to chat all things jiujitsu. From all the people behind her that helped her become the first Australian person to win the ADCC both -55kg and absolute divisions, to superstitions (super-duper superstitions), pre fight rituals, preparation and how to approach BJJ as a smaller person! You can find Adele on Instagram @adelefornarino Her sponsors include: Hyperfly Blacmagic Bjj lawyer Midnyte city Bullet proof bjj Adele is currently available for seminars, you can find her contact details via her Instagram. And keep an eye on BJJ fanatics and Submeta for some new instructionals!
10 min
This is just a short snippet of my recent episode with Angus Smith - to listen to the full episode - head to the "according to who " podcast You can follow me on instagram for helpful information on building strength, flexibility and mobility to help enhance your jiujitsu @coachroxi @_readytoroll For more information on the Ready to Roll app - head to this link www.readytoroll.online