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Ready to Roll; Chats with the Queens of Combat, BJJ and GrapplersAuthor: Roxi Smith
Strength, mobility and flexibility for female grapplers and BJJ practitioners, the #1 app designed for women, by women. To check out the app head to the link below www.readytorollapp.com Language: en Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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Why Less Training Can Make You Stronger With Sam Gowan
Episode 1
Saturday, 4 July, 2026
What if getting stronger had less to do with doing more?This week I'm joined by strength coach Samantha McGowan for an honest conversation about training, burnout, recovery, ADHD, nutrition, and why so many of us believe that more is always better.We talk about balancing jiu-jitsu, work and life, why recovery is often the missing piece, and how embracing the minimum effective dose can actually make you a stronger athlete in the long run. If you've ever felt guilty for not training enough or struggled to keep up with unrealistic expectations online, this episode is for you.TIMESTAMPS00:00 – Introductions02:10 – Migraines, perimenopause & burnout10:40 – Sam's coaching journey15:30 – Why strength is about more than aesthetics18:10 – Can you still get stronger after 30?21:40 – Consistency is a skill28:00 – Why less training can produce better results30:00 – The importance of fuelling properly34:00 – Performance vs aesthetics36:40 – Social media vs reality43:45 – Meal prep or another workout?44:50 – ADHD, forgetting to eat & fatigue48:30 – When motivation disappears52:15 – Minimum effective dose & auto-regulation58:10 – Training through different seasons of life1:00:50 – The "Strong Potato" philosophy1:01:50 – Work-life balance isn't a destination1:04:30 – Procrastination, programming & accountability1:08:40 – Setting boundaries with online clients1:11:20 – Where to find SamConnect with Samantha:Instagram: @samsays_ptIf you enjoyed this episode, I'd love it if you could follow the podcast, leave a rating, and share it with someone who needs the reminder that you don't have to do more to make progress.
