Have you ever walked into a room and wished you felt as strong on the inside as you try to look on the outside?

Whether you’re stepping onto the mats, into a leadership role, or just trying not to spiral after a tough roll, developing a commanding presence is more than posture and projection—it’s mindset in action. And the good news? It’s a skill you can train, just like your jiu-jitsu.

We’re digging into what it means to have a commanding presence—and why it matters far beyond jiu-jitsu competition. We’re joined by one of our favorite returning guests, Rachel Casias, third-degree black belt and 14-time Pans champion, to talk about the mental muscle that’s too often left out of training: mindset.

Whether you’re gearing up for your first tournament, teaching your first class, or just trying to keep your head straight after a rough roll, this episode is for you.

This conversation isn’t about being perfect—it’s about building the kind of confidence that radiates before you step on the mat or walk into a room. Rachel shares her playbook for developing presence, mental toughness, and visualization skills that can transform your training, your teaching, and your life.

By the end of this episode, you’ll walk away with simple strategies you can use right now to build discipline, set focused goals, and show up with purpose, especially on the days motivation is nowhere to be found.

This isn’t about “faking it till you make it.” It’s about learning how to believe in yourself before the world catches on.

Chapters

(00:00) Why commanding presence matters in life and jiu-jitsu

(01:50) Rachel explains how mindset shapes everything

(03:00) The myth of mental toughness and what actually builds it

(05:20) What command presence looks like and how it’s created

(07:15) The real reason we get anxiety before Jiu-Jitsu competitions

(08:45) How to prevent adrenaline dumps from wrecking your match

(10:30) Rachel’s 5:30 AM training strategy and why consistency beats motivation

(13:00) Rachel reveals the key to staying focused

(17:20) Goal setting when you’re not the version of yourself you used to be

(20:00) The secret to training while running a gym or business

(22:15) Rachel’s recommended mindset books and visualization practices

(24:30) How to use visualization to shape your reality

(26:40) When your mind betrays you—and how to retrain it

(29:45) Visualizing during training rounds to sharpen your game

(33:00) Creating emotional anchors for confidence in competition

(35:20) What to do when the mental plan doesn’t work out

(38:30) Learning from Jiu-Jitsu losses without spiraling

(44:15) How to deal with mistakes and ego bruises on the car ride home

(49:20) Why ego and growth in jiu-jitsu always go hand in hand

(50:30) How to lead and teach—even when you don’t feel ready

(53:00) What to say when you don’t know the answer

(56:10) Teaching with confidence and reading the room like a pro

If you Love the Podcast, Share it with a Friend! You can also leave us a 5 Star Rating in Spotify or Apple Podcasts

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Learn More about Roll Model Grappling Camp

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New to the Podcast? Start with these episodes https://open.spotify.com/playlist/19P8KcTyNTIA0hZPQYAbuN?si=f841456b4906439f

Subscribe to Beauty and the Gi on YouTube or in your Favorite Podcasting App

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Spotify...

Have you ever wondered if you might be the one slowing down your Jiu-Jitsu progress? Yeah, we’ve been there too.

In this episode, we explore the ways we unintentionally sabotage our own progress in jiu-jitsu and how we can start to shift out of those patterns. From skipping warm-ups and rolling half-heartedly to full-on downward spirals and “oops, I ate waffles before weigh-ins,” we’re calling ourselves out (with a bit of laughter) in hopes it helps you, too.

We talk about the mind games we play with ourselves, why we sometimes avoid promotions or competition prep, and how stress off the mat can totally throw us off on it. We also share a few practical things that have helped us interrupt the downward spiral and stay present, even when we’re stuck under mount—or under pressure.

If you’ve ever beat yourself up mid-roll or felt like you were spiraling into “I suck at jiu-jitsu and maybe also life,” this one’s for you. We've been there. If this episode hits home, share it with a teammate who needs to hear it, and let us know how you’ve been known to self-sabotage. We’re all in this together.

Chapters

(00:00) What are some things we do that self-sabotage or Jiu-Jitsu?

(03:53) What do you do when the “downward spiral” starts mid-roll?

(06:30) What do you do when you feel “stuck” under mount or metaphorically?

(09:12) Navigating health challenges that can sabotage your training

(11:23) Self-sabotage and Jiu-Jitsu competition prep

(14:35) Self-sabotage and Jiu-Jitsu belt promotions

If you love the Podcast, share it with a friend! You can also leave us a 5 5-star rating in Spotify or Apple Podcasts

https://open.spotify.com/show/3IHT3BNicukNtCVa3AAwBI

https://podcasts.apple.com/us/podcast/beauty-and-the-gi/id1458389465?mt=2

Learn More about Roll Model Grappling Camp

https://rollmodelswanted.com/

New to the Podcast? Start with these episodes https://open.spotify.com/playlist/19P8KcTyNTIA0hZPQYAbuN?si=f841456b4906439f https://beautyandthegi.libsyn.com/category/Start+Here

Subscribe to Beauty and the Gi on YouTube or in your Favorite Podcasting App

https://episodes.fm/1458389465 YouTube https://www.youtube.com/channel/UC7EBCzi7znNuvxKlpLvue-w

Apple Podcasts

https://podcasts.apple.com/us/podcast/beauty-and-the-gi/id1458389465?mt=2

Spotify

https://open.spotify.com/show/3IHT3BNicukNtCVa3AAwBI

Beauty and the Gi on Audible

https://www.audible.com/pd/Beauty-and-the-Gi-Podcast/B08JJMFS1D?

Connect with Jen and AJ

Beauty and the Gi Podcast on Instagram

@beautyandthegipodcast

Jen on Instagram @brassybroadjen

Jen on TikTok @brassybroadjen

AJ on Instagram @ajclingerman

AJ on TikTok @roll_model rollmodelhq

on Instagram @BeautyAndTheGi

Recording, Theme Music, Editing, and Production of this podcast by Jen at The Brassy Broadcasting Company

Disclaimer: The Beauty and the Gi podcast and content posted by Beauty and the Gi is presented solely for general informational, educational, and entertainment purposes. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you ever reached a goal, only to skip the celebration and immediately focus on what's next? We are challenging you to slow down and revel in even your small Jiu-Jitsu accomplishments.

Jiu-Jitsu is hard. There are days when just getting on the mat is a victory. We’re using AJ's recent experience at Pans as an example of what to celebrate and why.

It’s about more than just getting your hand raised; it's about acknowledging personal growth and improved performance. Whether you've executed a flying armbar or just showed up on a day you didn't feel like it, celebrating those victories can reshape your mindset entirely.

Learn which rule violations AJ saw most at the recent IBJJF Pans tournament.

Chapters

(00:00) Finding a win to celebrate

(01:00) AJ’s experience at Pans

(04:14) Submission preferences

(05:23) Celebrating small Jiu-Jitsu wins

(15:38) Celebrating Roll Model Week

(17:09) IBJJF Federation Rules - making weight and gi size

Links and Resources

If you Love the Podcast, Share it with a Friend! You can also leave us a 5 Star Rating in Spotify or Apple Podcasts

https://open.spotify.com/show/3IHT3BNicukNtCVa3AAwBI

https://podcasts.apple.com/us/podcast/beauty-and-the-gi/id1458389465?mt=2

Learn More about Roll Model Grappling Camp

https://rollmodelswanted.com/

New to the Podcast? Start with these episodes https://open.spotify.com/playlist/19P8KcTyNTIA0hZPQYAbuN?si=f841456b4906439f https://beautyandthegi.libsyn.com/category/Start+Here

Subscribe to Beauty and the Gi on YouTube or in your Favorite Podcasting App

https://episodes.fm/1458389465 YouTube https://www.youtube.com/channel/UC7EBCzi7znNuvxKlpLvue-w

Apple Podcasts

https://podcasts.apple.com/us/podcast/beauty-and-the-gi/id1458389465?mt=2

Spotify

https://open.spotify.com/show/3IHT3BNicukNtCVa3AAwBI

Beauty and the Gi on Audible

https://www.audible.com/pd/Beauty-and-the-Gi-Podcast/B08JJMFS1D?

Connect with Jen and AJ

Beauty and the Gi Podcast on Instagram

@beautyandthegipodcast

Jen on Instagram @brassybroadjen

Jen on TikTok @brassybroadjen

AJ on Instagram @ajclingerman

AJ on TikTok @roll_model rollmodelhq

on Instagram @BeautyAndTheGi

Recording, Theme Music, Editing, and Production of this podcast by Jen at The Brassy Broadcasting Company

Disclaimer: The Beauty and the Gi podcast and content posted by Beauty and the Gi is presented solely for general informational, educational, and entertainment purposes. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.