About Ready to Roll - Strength, mobility and flexibility for female grapplers and BJJ practitioners
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
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.
6 Jan 2026
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 (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 Aug 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
1 Jul 2025
Susie Spirlock: Training, Pain, and Breaking Fitness Myths for Women
Dr. Susie Spurlock discusses training, pain management, and fitness myths for women with Roxi Smith, emphasizing strength training, dispelling bulking fears, and promoting effective training through all cycle phases in this interview.
19 Jun 2025
Rose Miller - Controlling emotions and overcoming obstacles in BJJ
Rose Miller, a BJJ brown belt and strength coach, discusses mindset strategies and overcoming challenges in Brazilian Jiu-Jitsu in an interview.
24 Feb 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 (https://studio.youtube.com/channel/UCer2RbxwK1NM3HyuE1qnskw) 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.
22 Jan 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
16 Jan 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
17 Dec 2024
Why hip strength and flexibility matters for Jiujitsu
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
11 Dec 2024
My Coach on getting her black belt, competing and dislocating her shoulder constantly
Combat Wombat shares her black belt journey, training as a small person, and navigating multiple dislocated shoulders in BJJ, offering valuable insights for female grapplers and practitioners.
26 Nov 2024
COMBAT QUEENS - online weekly chat
Combat Queens founder hosts an online weekly chat with ladies discussing competition preparation, recovery protocols, and more.
5 Nov 2024
Dr Christle Guevarra - GLP1's, Recovery principles and Jiujitsu competitions
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!
28 Oct 2024
Jess Walter; Competing in BJJ, Overcoming fear around rolling
Jess talks opening 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!
23 Sept 2024
Alex Wendling, official MC at CJI chats all things BJJ
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
16 Sept 2024
Adele Fornarino talks ADCC and training BJJ
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!
6 Sept 2024
REBRAND! Helping the women of BJJ - What is ready to Roll?
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 (https://open.spotify.com/episode/7BZ5R4l4thgXcj4oCjDK0g?si=-IK2Rp6SQYi7eOoRrOriOQ)" podcast
You can follow me on instagram for helpful information on building strength, flexibility and mobility to help enhance your jiujitsu
@coachroxi (https://www.instagram.com/coachroxi/?hl=en)
@_readytoroll (https://www.instagram.com/_readytoroll/)
For more information on the Ready to Roll app - head to this link www.readytoroll.online (www.readytoroll.online)
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Spotify
5.0 / 5
2 ratings
Podcast Authority Score: 7 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
15
Social presence
0
YouTube
0
Engagement
0
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