Chokeholds and Chill Podcast

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_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
 

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_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

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