Chokeholds and Chill Podcast

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