Ready to Roll; Chats with the Queens of Combat, BJJ and Grapplers

Roxi Smith
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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

  1. Jul 5

    Why Less Training Can Make You Stronger With Sam Gowan

    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.

  2. Jan 6

    What exercises to do for jiujitsu to get strong and flexible

    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 For1:30 – Why Strength Matters for BJJ2:30 – Plyometrics: Power for Scrambles4:00 – Compound Lifts: Build Functional Strength6:00 – Mobility Integrated: Strength at End Range7:30 – Top-End Cardio: Repeatability Under Fatigue9:00 – How It All Fits Together10:30 – Common Mistakes11:30 – Closing & Tips

  3. 08/06/2025

    [Roxi Rants] Advice for WHITE BELTS! How to fit strength training and BJJ into your week

    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

    [Roxi Rants] Advice for WHITE BELTS! How to fit strength training and BJJ into your week

  4. 07/01/2025

    Rose Miller - Controlling emotions and overcoming obstacles in BJJ

    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

    Rose Miller - Controlling emotions and overcoming obstacles in BJJ

  5. 07/01/2025

    Susie Spirlock: Training, Pain, and Breaking Fitness Myths for Women

    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

    Susie Spirlock: Training, Pain, and Breaking Fitness Myths for Women

  6. 02/24/2025

    Lucas Hardie - Range of Strength on all things flexibility for BJJ

    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.

  7. 01/22/2025

    Lindsey Doyle - PART 2, answering your questions!

    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

  8. 01/16/2025

    Train around your cycle, making weight and more - part 1

    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

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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

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