Podcast
Chokeholds and Chill Podcast
Hosted by chokeholdsandchillpod · EN
Chokeholds & Chill is a candid, unfiltered jiu-jitsu podcast hosted by Jenn and Mallory—two women who train hard, laugh loud, and aren’t afraid to talk about everything that lives on and off the mats. From athlete interviews to deep-dive conversations about competition, community, lifestyle, recovery, mental health, and the messy reality of being a grappler, this show brings honesty and humor straight from the mats to your ears. Featuring world-class guests, difficult conversations, and plenty of behind-the-scenes chaos, Chokeholds & Chill is where real jiu-jitsu people come to actually talk.
Hosts: Mallory Ingalls @itsmaltime and Jenn Holmberg @jennholmberg
Show: @chokeholdsandchillpod
Email: chokeholdsandchillpod@gmail.com
10episodes
Episodes
Newest firstAll episodes
Breaking New Ground with Coach Lobes
2w ago00:55:45Tap to summarizeSometimes the best things in jiu jitsu come from the plans that never worked out. This week, we sit down with Mike “Coach Lobes” Frausto, founder of New Ground Jiu Jitsu, to talk about building something meaningful from the ground up. From pursuing the dream of opening a 10th Planet academy, to relocating and navigating the uncertainty of the pandemic, and eventually teaching out of a one-bedroom apartment and a garage before opening New Ground’s doors in 2021, Mike shares the journey behind one of Southern California’s fastest-growing no-gi academies. We also dive into coaching philosophy, creating a gym culture where beginners feel welcome and experienced grapplers continue to grow, the evolution of modern no-gi jiu jitsu, and what it really means to lead a community. Whether you’re a gym owner, coach, competitor, hobbyist, or someone chasing a dream that hasn’t gone according to plan, this conversation is full of perspective, resilience, and plenty of laughs. Grab a coffee, hit play, and enjoy this episode of Chokeholds & Chill. Thank You to Our Sponsors 🥋 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 registration 🌿 MilUsos Skincare Skincare made for athletes who live on the mats Instagram: @milusos_skincare Shop: https://milusosskincare.com 🩹 Limitless Tape High-quality tape designed for grapplers who train hard Instagram: @limitless_tape Use code CHOKEHOLD Shop: https://limitlesstape.square.site/s/shop
Transcribe →Laura Kent: Building Rooms Full of Strong Women
4w ago00:45:06Tap to summarizeIn this episode, Mallory got to sit down with Laura Kent, a 10th Planet Black Belt, after dropping into one of her women's classes in Allentown, PA a couple of months ago. We talked about Lauras BJJ journey, the women's program she coaches, building up the ladies community in this sport and some upcoming events she has on the calendar! Thank You to Our Sponsors 🥋 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 registration 🌿 MilUsos Skincare Skincare made for athletes who live on the mats Instagram: @milusos_skincare Shop: https://milusosskincare.com 🩹 Limitless Tape High-quality tape designed for grapplers who train hard Instagram: @limitless_tape Use code CHOKEHOLD Shop: https://limitlesstape.square.site/s/shop
Transcribe →Chris Vazquez: @burro_bjj, Creating Content & Keeping Jiu Jitsu Real
Jun 100:55:14Tap to summarizeThis week on Chokeholds & Chill, Jenn and Mal sit down with Chris Vazquez — better known online as @burro_bjj on Instagram, training out of Goodyear 10th Planet in Arizona Chris represents a side of jiu jitsu a lot of people connect with right now: authentic, community-driven, technical, funny as hell, and not overly polished for the internet. In this episode, we get into: The story behind “Burro BJJ” Social media, gym culture, and the weird side of internet jiu jitsu Building community in a sport that can sometimes take itself way too seriously The difference between “content jiu jitsu” and real training room culture Competition, pressure, and why people actually stay in the sport long-term This conversation feels like hanging around after open mat with people who genuinely love training — equal parts funny, thoughtful, and brutally honest about the current state of jiu jitsu. If you’ve ever wondered whether jiu jitsu is becoming too polished online while still being beautifully chaotic in real life… this episode is for you. Thank You to Our Sponsors 🥋 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 registration 🌿 MilUsos Skincare Skincare made for athletes who live on the mats Instagram: @milusos_skincare Shop: https://milusosskincare.com 🩹 Limitless Tape High-quality tape designed for grapplers who train hard Instagram: @limitless_tape Use code CHOKEHOLD Shop: https://limitlesstape.square.site/s/shop
Transcribe →US Coast Guard, Wrestling Roots & Discipline Through Jiu Jitsu with Kauhane Harding
May 2500:46:16Tap to summarizeThis week on Chokeholds & Chill, we sit down with Kauhane Harding — Native Hawaiian, United States Coast Guard law enforcement officer, wrestler, and Brazilian Jiu Jitsu purple belt training out of Ewa Beach, Hawaii Kauhane grew up in a strict household where discipline wasn’t optional. Between wrestling, family expectations, and eventually finding his way back to jiu jitsu, his path was built on structure, accountability, and learning how to handle pressure early. In this episode, we get into: Growing up in Hawai‘i with a strict father and traditional values How wrestling shaped his mindset long before jiu jitsu Working law enforcement in the U.S. Coast Guard The crossover between combat sports, discipline, and service What training means to him mentally and physically The realities of balancing duty, family, and life on the mats Kauhane brings a no-excuses mentality and a grounded perspective that comes from both the mats and real-world responsibility. This episode is about discipline, identity, pressure, and the work it takes to carry all of it well. Thank You to Our Sponsors 🥋 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 registration 🌿 MilUsos Skincare Skincare made for athletes who live on the mats Instagram: @milusos_skincare Shop: https://milusosskincare.com 🩹 Limitless Tape High-quality tape designed for grapplers who train hard Instagram: @limitless_tape Use code CHOKEHOLD Shop: https://limitlesstape.square.site/s/shop
Transcribe →Adam Benayoun: Black Cat Jiu Jitsu, Discipline, and Building Community with Intention
May 400:59:03Tap to summarizeThis week on Chokeholds & Chill, Jenn sits down with Adam Benayoun — competitor, coach, dad, and the man behind Black Cat Jiu Jitsu. Jenn and Adam first connected out in Costa Rica at Hero Academy BJJ, and this conversation picks up right where that energy left off — grounded, honest, and full of laughs. In this episode, they talk about: • Adam’s recent competition and what he’s focusing on for the 2026 season • His upcoming summer camp at Hero Academy and why that experience hits different • The release of his brand new Skool program and what he hopes it brings to the community • Building Black Cat Jiu Jitsu and creating a culture that people earn their way into Jenn also dives into a more personal side of Adam, talking about fatherhood and what he hopes his daughter takes from watching him train. This episode is equal parts thoughtful, funny, and real — a look at someone building something meaningful both on and off the mats. Host: @jennholmberg Guest: @adambenayoun @blackcatjiujitsu ⸻ Thank You to Our Sponsors 🥋 2026 Roll Model Women’s Only Grappling Camp @rollmodelgrappling Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off registration 🌿 MilUsos Skincare Skincare made for athletes who live on the mats Instagram: @milusos_skincare Shop: https://milusosskincare.com 🩹 Limitless Tape High-quality tape designed for grapplers who train hard Instagram: @limitless_tape Use code CHOKEHOLD Shop: https://limitlesstape.square.site/s/shop
Transcribe →Lucy Berman — Combat Candy, MMA Debut, and Dealing With Internet Trolls
Apr 2700:58:29Tap to summarizeThis week on Chokeholds & Chill, we sit down with Lucy Berman — MMA fighter, content creator, and the force behind Combat Candy @combatcandies and Combat Crap @combatcrap supplements. Lucy brings a mix of grit, humor, and honesty that’s hard to ignore. From stepping into the cage to building brands in the combat sports space, she’s doing it all — and doing it her way. In this episode, we get into: • Her journey into MMA and what keeps her fighting • Building businesses while actively training and competing • The reality of being a woman in combat sports • Dealing with trolls, inappropriate comments, and online nonsense • And how she stays grounded through it all We also talk about Combat Candy — and yeah, we’ll say it now: Combat Candy is bomb af. Built for fighters who actually train, it’s one of those products that just makes sense when you’re in this life. This conversation is real, unfiltered, and full of the kind of perspective that only comes from someone living it every day. ⸻ Thank You to Our Sponsors 🥋 2026 Roll Model Women’s Only Grappling Camp @rollmodelgrappling Indy Base Camp | July 10–12, 2026 | Indianapolis, IN www.rollmodelswanted.com Use code CHOKE50 for $50 off registration 🌿 MilUsos Skincare Skincare made for athletes who live on the mats Instagram: @milusos_skincare Shop: https://milusosskincare.com 🩹 Limitless Tape High-quality tape designed for grapplers who train hard Instagram: @limitless_tape Use code CHOKEHOLD Shop: https://limitlesstape.square.site/s/shop
Transcribe →Broken Arm to Gold Medal: Rehab & Resilience with Jenna Mattera
Apr 2000:57:30Tap to summarizeThis week we’re joined by Jenna Mattera, a physical therapist, high-level competitor, and brown belt who knows what it means to fight through adversity. Jenna shares her journey from becoming one of the top-ranked rooster weights in IBJJF competition to suffering a shocking arm fracture at World Masters while entering as the #1 seed. We talk about the heartbreak of having a title run cut short, what it was like going from treating patients to becoming one herself, and how she attacked rehab with the same intensity she brings to competition. Just a few months later, Jenna returned to the mats and captured gold at a major tournament. We also dive into treating grapplers and combat athletes, common injury mistakes in jiu-jitsu, building Mattera PT, and her mission to help athletes stay healthy through her Mat Ready Method. This episode is about resilience, discipline, identity, and proving that setbacks don’t have to be the end of the story. Sponsors: MilUsos Skincare Created for grapplers, by grapplers. Keep your skin healthy on and off the mats. Instagram: @miluso_skincare Shop: www.milusoskincare.com Limitless Tape High-quality finger tape and custom gear trusted by athletes and academies. Instagram: @limitless_tape Shop: www.limitlesstape.com 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 Indianapolis Website: www.rollmodelswanted.com Use Code CHOKE50 for $50 off
Transcribe →Shawn Hammonds — Humble Roots, Jiu Jitsu & Writing the Next Hit in Nashville
Apr 1300:59:40Tap to summarizeThis week, we’re joined by our great friend Shawn Hammonds — founder of Team Shawn Hammonds Jiu Jitsu out of Nashville. Shawn’s story blends Nashville music legacy, family values, and jiu jitsu leadership. Growing up with ties to the legendary Grand Ole Opry, music has always been part of Shawn’s life — and now he’s continuing that legacy by writing the next single for Colby Lee Swift from American Idol. In this episode, we talk about: Growing up in Nashville and his father’s musical legacy Building Team Shawn Hammonds Jiu Jitsu and creating a strong community Balancing family, business, and life on the mats How he met and married former Tennessee Titans cheerleader Cara Lynn Hammonds Writing music and staying connected to Nashville’s roots This conversation is full of laughs, friendship, and a look into the kind of leadership that builds lasting communities in jiu jitsu. Sponsors MilUsos Skincare Created for grapplers, by grapplers. Keep your skin healthy on and off the mats. Instagram: @miluso_skincare Shop: www.milusoskincare.com Limitless Tape High-quality finger tape and custom gear trusted by athletes and academies. Instagram: @limitless_tape Shop: www.limitlesstape.com 2026 Roll Model Women’s Only Grappling Camp Indy Base Camp | July 10–12, 2026 Indianapolis Website: www.rollmodelswanted.com Use Code CHOKE50 for $50 off
Transcribe →Real Talk with Jenn, Mal & Jessy
Apr 701:03:31Tap to summarizeThis week, it’s just us — real talk, no script, and a conversation that’s been a long time coming. We start with some life and training updates (because it wouldn’t be us without a little chaos), then shift into the heavier stuff — updates on SA cases we’ve discussed before, the ongoing conversation around leadership in jiu-jitsu, and recent events coming to light that have impacted and continue to impact the community. We’re not here to report news or pretend to have all the answers — just to talk honestly about what we’re seeing, what’s frustrating, and what needs to change. We also zoom out into the bigger picture: gym culture, accountability, and why these patterns keep showing up in the sport we love. And because we do love jiu-jitsu — we wrap it up with practical takeaways, some lighter moments, and a special guest appearance from Jessy with a message for the guys on how to be better training partners. At the end of the day, this conversation comes from a place of care — for our students, our community, and the future of the sport. We hope you enjoy! Hosts: Mallory & Jenn Sponsors: Mil Usos Skin Care & Limitless Tape
Transcribe →Fight Med Collective: Where Healthcare Meets the Mats with Brie Marks
Mar 3000:49:53Tap to summarizeThis week on Chokeholds & Chill, we sit down with Brie Marks, PA, founder of Fight Med Collective, longtime healthcare provider & combat sports athlete. Brie’s journey in medicine started back in 2007 as an EMT and has taken her through nearly every level of care — from pre-hospital settings to the ICU. But like so many in healthcare and first responder roles, the weight of that work doesn’t just disappear when the shift ends. After COVID, Brie found her way onto the mats and what started as something new quickly became something essential. In this episode, we talk about: •The hidden mental load of healthcare and first responder work •Walking into a gym for the first time (and why that’s so hard) •The mental game of competition vs. real-life stress •How jiu jitsu creates space to process trauma and stay present •Building Fight Med Collective and creating community through shared experience This conversation is about more than jiu jitsu — it’s about resilience, identity, and finding a way to carry what you can’t just put down. Thank You to Our Sponsors 🥋 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 registration 🌿 MilUsos Skincare Built for athletes who train hard and take care of their skin https://milusosskincare.com @milusos_skincare 🩹 Limitless Tape High-performance tape designed by grapplers, for grapplers @limitless_tape Use code CHOKEHOLD at checkout: https://limitlesstape.square.site/s/shop Guest: Brie Marks, creator of Fight Med Collective Hosts: Jenn & Mallory Podcast: Chokeholds & Chill Sponsors: Mil Usos Skincare & Limitless Tape
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