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

In this episode, we sit down with Scott Miller, a 3rd-degree Brazilian Jiu-Jitsu black belt with over 30 years of grappling experience and a reputation for shaping some of the UFC’s most dangerous fighters. From his early days as a standout wrestler to becoming a sought-after coach in Denver, Scott has built a career on blending high-level wrestling and Jiu-Jitsu into a style that’s as effective for hobbyists as it is for elite competitors. We talk about his journey from the wrestling mats to earning his black belt in 2013, his mentorship under Neil Melanson, and the philosophy that drives his coaching across seven affiliate academies. You’ll also hear how he’s played a pivotal role in the careers of athletes like Brandon Royval, Anthony Smith, and Cody Brundage. Whether you’re chasing your first stripe or preparing for high-level competition, Scott’s insights into efficiency, control, and adaptability on the mats will leave you with tools to take back to your own training. Follow @scottyjiujitsu @evergreenjiujitsu

This week, we sit down with TJ and Abe, the founders of Lee’s Heart—a nonprofit built on grit, healing, and the power of adventure. As combat veterans and flight paramedics, these two saw the impact of trauma up close. But they also discovered something unexpected: Jiu Jitsu and it’s community as a lifeline. What started as a coping tool has become a powerful retreat experience for first responders, helping them reconnect to purpose, peace, and each other. We talk about nervous system regulation, community building, and why movement is medicine—especially for those who’ve spent their lives saving others. 💛 Learn more or support their mission: www.leesheart.org 📸 Follow them on Instagram: @leesheart_

In this episode of Chokeholds & Chill, we’re exploring what happens when behavioral science steps onto the mats. Jenn and Mal are joined by Alexis Stevenson—a board-certified behavior analyst and purple belt whose research on Acceptance and Commitment Therapy (ACT) brings a fresh lens to training, mindset, and mental health. Lex breaks down complex concepts like cognitive fusion, experiential avoidance, and self-as-context in a way that’s relatable for grapplers and non-grapplers alike. She shares how ACT can help us commit to our goals, accept discomfort, and lead with our values—whether we’re rolling, recovering, or navigating life’s toughest rounds.

Today, we remember and honor our dear friend Shirley. We’re re-releasing her episode so her voice, her laugh, and her wisdom can be heard again. Shirley, you touched our lives more than words can say. Thank you for every moment. You will be missed, but never forgotten. 🕊️ Rest Easy, Babe. In this powerful and deeply human episode, Mallory and Jenn sit down with Shirley—a white belt from San Diego with a black belt in resilience. Shirley’s story isn’t just about Jiu Jitsu. It’s about surviving cancer, overcoming a brain tumor, navigating neurodivergence, and choosing sobriety every single day for over five years. Alongside her husband Dustin—her middle school sweetheart and co-owner of Studio 33 Jiu Jitsu—Shirley has built a life filled with strength, service, and second chances. From the mats to motherhood to managing properties by day and health battles by night, Shirley’s journey is a testament to grit, grace, and the power of community. Even when Jiu Jitsu had to take a backseat, she never stopped finding her way back to it. This one’s for anyone who’s ever wondered if they could keep going. Shirley shows us exactly how it’s done.

Ever wonder why your jiu-jitsu friend keeps telling you to come train? It’s not about filling a class. It’s about sharing something that changed us—mind, body, and soul. In this episode, Jenn and Mal read a powerful post by Tara Thornton (@tara_thornton_) that captures everything we wish we could say about starting BJJ. Whether you’re a white belt, a brown belt, or someone still thinking about walking through the door, this one is for you. You’ll hear: • Why jiu-jitsu is for everyone—not just the fearless or fit • How failure, frustration, and community shape your growth • What you actually gain when you keep showing up This isn’t just a workout. It’s a way in. And it starts with one decision: showing up.

When Jenn signed up for Eli Coffey’s nutrition and training program, she expected a physical challenge—but what she got was so much more. In this episode, Jenn sits down with Eli to talk through the journey of rebuilding strength post-surgery (including getting back to lifting after breast implants), learning to actually eat enough, and how mindset plays a role in every rep. They also dive into: 💥 The biggest struggles athletes face when starting nutrition coaching 🧠 The mental side of under-eating and burnout 🩺 Coming back from surgery and training smart 💪 Differences between training grapplers vs. bodybuilders 🎶 90s country nostalgia (because of course) Eli shares his own transformation story, how he found Jiu Jitsu, and what it’s like to coach elite athletes across multiple disciplines. Real talk, practical advice, and a lot of laughs—this one’s for anyone trying to get stronger in more ways than one. Connect with us: 📸 @chokeholdsandchillpod 📧 chokeholdsandchillpod@gmail.com Connect with Eli & Featured Mentions: 👊 @elicoffey_ 🏋️ @teambionic 🏋️ @mid_city_gym 🎙️ @bedsonandcoffeyunfiltered 🥼 @clinical_labs – Code ELI10 🧪 @somachems – Code ELI20 🥋 @chewjitsu

In this weeks episode of Chokeholds & Chill, we sit down with our friend and teammate, Victoria—a white belt who brings quiet strength, open-hearted energy, and unwavering dedication to the mats and beyond. Victoria began training jiu-jitsu in January, and in just a short time, she’s become a powerful presence in our gym community. But her story stretches far beyond the mats. Raised in a homeschooling household and deeply rooted in her Christian faith, Victoria shares how her upbringing, mission work, and current role as a youth pastor have shaped her perspective on life, purpose, and discipline. Fresh off a six-week service trip to Honduras, she reflects on building homes, mentoring kids, and what it means to live out her values through action. This conversation touches on everything from faith and identity to the humility jiu-jitsu demands—and how she navigates all of it with grace, curiosity, and kindness. Whether you connect through belief, service, or simply the love of the grind, this episode is a reminder of the many ways we show up with purpose on and off the mats. Let’s roll. Thank you for listening to, liking, sharing, and subscribing to our content! You can reach us on Instagram and email. @chokeholdsandchillpod chokeholdsandchillpod@gmail.com

What does it mean to be part of the Jiu Jitsu community—even when you’re not on the mat every day? In this episode of Chokeholds & Chill, Jenn and Mallory sit down with Dante, the voice behind @bjj.wiki and the host of the heartfelt and hilarious @offthematspodcast. Dante is a blue belt who’s been training on and off for over a decade. His journey isn’t defined by medals or mats, but by the power of perspective—and the ability to build community through conversation. We talk about longevity in Jiu Jitsu, finding humor in the grind, and showing up authentically, even when life doesn’t follow the playbook. He also opens up about living with a colostomy bag—something he’s had since birth—and how that’s shaped his approach to training and to life. With a deep understanding of both physical and mental resilience, Dante shares how he’s used storytelling and connection to keep himself (and others) close to the sport he loves. From meme curation to honest conversations with grapplers of all stripes, Dante’s presence in the BJJ world is a reminder that you don’t have to be the loudest person in the room—or the highest ranked on the mats—to make an impact. Whether you’re rolling every day or sitting out a season, this episode is for you. FOLLOW DANTE @offthematspodcast and @bjjwiki FOLLOW US @chokeholdsandchillpod EMAIL US at chokeholdsandchillpod@gmail.com

Season Two of Chokeholds & Chill pulled no punches—emotionally or otherwise. In this recap, Jenn and Mallory reflect on a season that wasn’t afraid to get real. We dove into stories of personal transformation, healing from the inside out, and what it actually means to find your way back to the mats—over and over again. We covered topics that don’t usually make it to open mat: mental health, recovery, sobriety, injury, burnout, boundaries, and the often messy middle between quitting and keeping the gi on. There were tears, laughs, breakthroughs, and some hard but honest conversations. This season reminded us that jiu jitsu is so much more than technique or tournament prep—it’s a mirror. And when you’re willing to look in it, there’s so much power in what you’ll see. Season Three is coming—and we’re ready to keep the conversation rolling. Follow us @chokeholdsandchillpod  Email us at chokeholdsandchillpod@gmail.com

In this special main episode, Mallory sits down with Jenn to unravel the rollercoaster journey from white belt to brown. From fumbling through early rolls to finding her footing as a higher belt, Jenn reflects on the lessons, losses, and laughs along the way. But purple belt? That one hit different. Physically and emotionally, it was the hardest season of her Jiu Jitsu life—and it just so happened to coincide with major life changes off the mat. In this conversation, Jenn opens up about discovering her autism diagnosis and how it completely reframed her understanding of herself, her learning style, and how she trains. It’s honest, vulnerable, funny, and full of “ohhh, that makes sense now” moments. Because sometimes, growth in Jiu Jitsu has nothing to do with submissions—and everything to do with self-awareness. Follow us @chokeholdsandchillpod Email us at chokeholdsandchillpod@gmail.com

In this episode of Chokeholds & Chill, we sit down with Maria Ruffatto, a Brazilian Jiu-Jitsu black belt under Gustavo Bessa and Ighor Horta. Maria has taken the BJJ world by storm, securing multiple IBJJF titles and dominating the South American ADCC Trials in 2024. We’ll delve into her journey from Brazil to the United States, her rapid ascent through the ranks, and her experiences training in Oregon. But that’s not all—Maria isn’t just a force on the mats, she’s also navigating life as a newlywed! We’ll talk about how she and her husband, also a Jiu-Jitsu practitioner, balance life, love, and training. Join us for an engaging conversation with one of the sport’s most promising athletes. Follow Maria @ruffattogilpinbjj Follow us @chokeholdsandchillpod Email us chokeholdsandchill@gmail.com

In this episode of Chokeholds & Chill, Jenn and Mallory sit down with Dr. Meagan Jimenez—orthopedic surgeon, U.S. Army Major, and Brazilian Jiu Jitsu black belt. Known as “Doctor Jiu Jitsu,” Dr. Jimenez brings a unique blend of medical expertise and martial arts mastery to the conversation. From her early days balancing orthopedic surgery residency with Jiu Jitsu training, to her first deployment with the US Army coming this June, Dr. Jimenez shares her journey of resilience and dedication.  As the first Latina and osteopathic-trained orthopedic surgeon to join the Women Orthopedist Global Outreach (WOGO) team, she discusses her commitment to empowering women globally through physical and intellectual means. In this episode, we delve into: • The intersection of orthopedic surgery and Jiu Jitsu • Strategies for injury prevention and recovery tailored for grapplers • The importance of mental strength and resilience in both medicine and martial arts • Her upcoming book, Dr. Jiu Jitsu: A Combat Athlete’s Guide to Mental Strength and Physical Resilience, set to release in 2026  Whether you’re a seasoned athlete, a medical professional, or someone navigating the challenges of balancing multiple passions, Dr. Jimenez offers invaluable insights into achieving peak performance and living a fulfilled life. Follow Dr. Jimenez at @drmeganjimenez Sign up for her newsletter at www.doctorjiujisu.com Check out her newly launched podcast at www.meganjimenez.com/podcast Follow us @chokeholdandchillpod  Email us chokeholdsandchillpod@gmail.com

In this episode, Mal sat down with Michael Karam, Brazilian Jiu-Jitsu black belt and owner of MK Martial Arts in Marcy, NY. Michael shares his journey through martial arts — from doing in TKD as a kid, to wrestling in high school, to finding jiu-jitsu in his twenties and earning his black belt ten years later. We talk about what it takes to build a gym, the influence of his Lebanese immigrant father, and the importance of discipline, work ethic, and community in life on and off the mats. 💥 Bonus: MK Martial Arts is hosting a wrestling seminar with UFC veteran Matt “The Hammer” Hamill on June 21st at 9647 River Rd, Marcy, NY. Check it out!! Follow @mk_martialarts on Instagram  Follow us @chokeholdsandchillpod Email us chokeholdsandchillpod@gmail.com