Chokeholds and Chill Podcast

From Mat Rat to Gym Owner with Black Belt Brandon Gebel

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
 

Chewy on Parenthood, Jiu Jitsu, and Finding Time When Life Gets Busy

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

Hero Academy: Ron Jarman on Leadership, Jiu Jitsu, and Community in Costa Rica

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

Justin Court: Girl Dad, Black Belt & The Outlast Mentality

In this episode of Chokeholds & Chill, we sit down with BJJ black belt Justin Court to talk about his journey on the mats, his experience on Netflix’s Outlast, and *most importantly* what it’s like being a girl dad raising a daughter in jiu jitsu.
Justin shares how earning his black belt under Chewy at Derby City MMA shaped his values, discipline, and long-term mindset — and how those lessons now guide the way he teaches, leads, and parents. We dive into the balance of pushing a young girl to be capable and confident while protecting her love for the sport, her sense of safety, and her identity beyond competition.
We also unpack his Outlast experience and how survival under extreme pressure mirrored the mental toughness built through jiu jitsu - revealing what really matters when comfort, ego, and control are stripped away.
From fatherhood and legacy to survival mindset and purpose-driven training, this conversation is about raising resilient humans, trusting the long game, and using jiu jitsu as a tool for empowerment — on and off the mats.
 
Guest: Justin Court - @jcourt003_  @puravidabjjandsurf
Hosts:@jennholmberg & @itsmaltime
Hero Academy Camps -@herobjjretreats
Sponsors:Mil Usos Skincare - @milusos_skincaremilusosskincare.com
Limitless Tape -@limitless_tapeUse code CHOKEHOLD
2026 Roll Model Women's Only Grappling CampIndy Base Camp | July 10-12, 2026 | Indianapolis, INwww.rollmodelswanted.comUse code CHOKE50 for $50 off camp
 

Shannon White: Building True Art - Jiu Jitsu, Family, and Longevity

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_skincaremilusosskincare.com
Limitless Tape -@limitless_tapeUse code CHOKEHOLD
2026 Roll Model Women's Only Grappling CampIndy Base Camp | July 10-12, 2026 | Indianapolis, INwww.rollmodelswanted.comUse code CHOKE50 for $50 off camp
 

Built by Discipline: Showing Up On & Off the Mats with Emily Wooten

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

Unbreakable on the Mats: Kari Summers & Mendi Carlson on Motherhood, Competition, and Building Women’s Jiu Jitsu

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

Breaking Barriers: Chelsea Kossower, Puffco, and the Culture Shift Between Cannabis and Jiu Jitsu

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_puffcoPuffco: 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

Chokeholds and Chill: 2025 By the Numbers

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

Jiu Jitsu, Ice Cream & Cross Training with TJ Brownfield

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.