In this episode of Chokeholds & Chill, Jenn and Mallory sit down with Kari Summers and Mendi Carlson, founders of Unbreakable Jiu Jitsu Camps—a women-focused camp experience built to remove barriers and get more women confidently onto the mats. Both Kari and Mendi train in the DFW area under Professor Karen Banes, are dedicated mothers, and compete heavily in Brazilian Jiu Jitsu. Their shared mission is simple but powerful: help women overcome adversity, stay consistent in training, and build confidence—without needing to leave home for an entire weekend. Unbreakable Jiu Jitsu Camps bring high-level instruction to women, allowing them to train hard, grow their skills, and still return home each night. In this conversation, we talk about motherhood and competition, why accessibility matters in women’s jiu jitsu, and how creating intentional spaces can change someone’s entire relationship with the sport. Guests: • Kari Summers — @kari_genesisBJJ • Mendi Carlson — @mendicarlson_bjj Camp Info: 📍 Follow: @unbreakablejiujitsu 🌐 Website: www.unbreakable-bjj.com 💸 Use code 50OFF for $50 off a one- or two-day registration Sponsors: 🧴 Mil Usos Skincare — milusosskincare.com 🩹 Limitless Tape — Built for grapplers who train hard.

In this episode of Chokeholds & Chill, Jenn and Mal sit down with Chelsea Kossawa of Puffco for an honest, thoughtful conversation about ending the stigma between cannabis and Brazilian Jiu Jitsu. Chelsea shares the story behind a major 2025 milestone—Puffco becoming an official sponsor of UFC BJJ—and what it took to get there, why the moment mattered, and how education, responsibility, and clean consumption played a role in opening that door within combat sports. We talk about Chelsea’s personal journey on the mats, earning her purple belt, and the internal battle between chasing promotions versus simply enjoying training and growth. Chelsea also opens up about how Puffco has shaped her life, career, and approach to wellness, and how cannabis—when used intentionally—can coexist with discipline, performance, and professionalism. This episode is about progress, perspective, and pushing culture forward—on and off the mats. Guest: @chelsea_puffco Puffco: www.puffco.com (21+) Sponsored by: 🧴 Mil Usos Skincare — @milusos_skincare 🌐 milusosskincare.com 👊 Limitless Tape — @limitless_tape Use code CHOKEHOLD 🔗 https://limitlesstape.square.site/s/shop

This one’s quick, fun, and straight to the point. In this short 10-minute recap, Jenn and Mal break down the numbers from our 2025 season of Chokeholds & Chill—how many episodes we released, how many interviews we recorded, how many states our guests represented, how many black belts joined us, and how many downloads made this year possible. No deep dives, no heavy topics—just a moment to pause, reflect, and say thank you to the listeners, guests, and jiu-jitsu community that made this season what it was. Sponsors: • Mil Usos Skincare – recovery + skin care for life on the mats 👉 milusosskincare.com • Limitless Tape – flexible, reliable, and built to perform Use code CHOKEHOLD at checkout 👉 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

In this episode, we sit down with Zoe Parris—a rising force in the jiu-jitsu community whose mix of heart, hustle, and honesty makes her impossible not to root for. Zoe opens up about her journey on the mats, the pivotal moments that shaped her as an athlete, and the mindset she’s building as she levels up for the next stage of her career. From competition prep to community, confidence, and the chaos of balancing real life with big goals… this conversation is raw, thoughtful, and full of the exact energy that keeps us all showing up. Brought to you by our sponsor MilUsos Skincare—because athletes deserve products that actually take care of their skin. Shop: milusosskincare.com

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: @lindswalkkkkkkServices from Lindsay: @jumptheline2024Hosts: @jennholmberg @itsmaltime

This episode is not for the faint of heart. Jenn and Mal sit down with Rob Ingram, the driving force behind McDojo Life, to have a raw, unflinching conversation about fraud, sexual misconduct, abuse, and even child suicide in the martial arts world. Rob has dedicated his life to exposing fake dojos, predatory instructors, and cult-like behavior under the guise of “martial arts.” We dig into: • How McDojo Life began — and why Rob made it his mission to reveal dangerous leaders • Real stories of sexual abuse, financial exploitation, and manipulative power dynamics within dojos  • The alarming lack of oversight in martial arts schools  • The toll this work takes — and why speaking the truth feels more important than keeping the peace ⚠️ 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. If you care about justice in the martial arts world — and believe gyms should be places of growth, not harm — this conversation is essential. 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: @officialdurkinTrain with Pat: @allinacademylaHosts: @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

This one’s for the day ones and the new listeners finding us on the mats (or in traffic). Season 3 of Chokeholds & Chill was wild — from starting out with BJJ Wiki to wrapping up with our first official sponsor, Mil Usos Skincare. We caught up with Eli Coffey fresh off another training cycle, broke down Tara Thornton’s viral post, and got deep into behavioral science with Lex Stevenson — our most-listened-to episode yet. We laughed with Seph Smith (yes, the mustard story), learned from Randy Rae’s comeback and recovery, and found inspiration through Abe and TJ of Lee’s Heart. We even made it to Master Worlds, re-released Shirley’s episode in her memory, and shared a few updates from Fremont. And of course — shoutout to Becky for keeping our skin glowing and our spirits high, and to our favorite training partners Zac and Victoria for always showing up with heart. It’s been a hell of a season — laughs, loss, love, and a lot of rolls. Let’s get into it. @chokeholdsandchillpod Chokeholdsandchillpod@gmail.com

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 chokeholdsandchill@gmail.com

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

Seph Smith is a name that echoes across Richmond’s Jiu Jitsu scene and beyond. A black belt under Ryan Hall with impressive IBJJF accolades, Seph has built a reputation as both a competitor and a coach who makes high-level Jiu Jitsu accessible to everyone. But Seph isn’t just about the mats. He’s also a stand-up comic, an animal lover, and the kind of guy who can go from breaking down guard passing strategy to cracking a room full of people up without missing a beat. In this episode, Jenn and Mal sit down with Seph to talk about his path in Jiu Jitsu, what it’s like balancing competition with comedy, and of course…the now infamous “full v*gina passing” banter. It’s Jiu Jitsu, it’s laughs, it’s friendship—it’s exactly why we love doing this podcast. @sephwillkillyou @upstreambjj