• Your first day is supposed to feel like that. Both Ava and Deb were terrified, and both came back.
• "No is a complete sentence." Ava calls it the most valuable lesson she's learned in six years of BJJ.
• Men: nobody is your rest stop. If you're rolling with a woman because you want a break, your training partners can feel it, and the culture suffers.
• Deb's first real-life application of BJJ was a sprawl on an icy boardwalk. One year in. Muscle memory kicked in.
• Gym culture is what keeps women training. Fundamentals class, the women's chat, and coaches who watch the mat make Utopia feel different.
• Size and strength matter less in BJJ than in any other contact sport. They still matter. Train accordingly.
• Planting the seed works. Ava and Deb both bring women in by talking about the sport like the journey it actually is.

• Inside The Wave
• Spotify
• Apple Podcasts
• YouTube

What if the thing you almost didn’t try became the thing that saved your life?

In Episode 20 of Inside the Wave, Perry sits down with longtime Utopia black belt Jimmy Kanno to unpack a 14-year journey that started with MMA fandom and a random neon sign—and turned into sobriety, leadership, business ownership, and a black belt earned the hard way.

Jimmy began training at 28. At the time, he was working tough manual labor jobs, living cash-only, and stuck in habits he knew wouldn’t lead anywhere good. Jiu-jitsu wasn’t part of some master plan. It was just something to try.

But it became the one consistent thread in his life.

In this conversation, Jimmy shares:

• How training helped him close the door on addiction for good
• Why plateaus are inevitable and why showing up anyway is everything
• The identity shift that happens from white belt to black belt
• What changes in your 40s when you have to work harder just to stay sharp
• The reality of gym ownership versus simply loving to teach
• Why community, not technique, is what keeps people on the mats

Jimmy’s belt progression mirrors his personal growth... from getting his first checking account to building businesses, getting married, and mentoring the next generation.

If you’re a white belt wondering if you’ll stick with it, a blue belt feeling plateaued, or someone who knows jiu-jitsu is becoming more than just a workout—this episode will hit home.

Listen now and ride the wave.

Follow Jimmy here: Instagram: kanno_est1983

Stay tuned for more conversations that go beyond the mats.

What does athletic development look like when athletes reach the high school years and competition starts to carry real stakes?

In this final episode of the four-part youth development series, Perry Wirth sits down again with returning guest Chandler Lewis, sports psychologist, Certified Mental Performance Consultant, and competitive swim coach, to explore the critical stage of ages 15 to 18.

At this point many athletes begin facing increased expectations. College recruitment, scholarship opportunities, tougher competition, and the pressure that comes with chasing high level performance all begin to shape the experience.

Together Perry and Chandler break down how coaches, parents, and athletes can navigate this phase while protecting long term development, mental health, and love for the sport.

You’ll learn how to: • Understand the major PIES shifts (Physical, Intellectual, Emotional, Social) during the high school years • Balance intense training, strength work, and recovery without burnout • Help athletes build autonomy and ownership in their training and competition plans • Navigate the pressure of rankings, recruiting, and rising expectations • Develop the mental skills needed to perform under pressure • Support athletes through the transition from youth sports into college level competition

Chandler shares insights from coaching hundreds of competitive swimmers and working with athletes through his sports psychology practice, offering practical strategies for staying grounded when performance begins to matter more than ever.

Whether you are a parent, coach, or athlete navigating the high school years, this episode offers a roadmap for developing resilient competitors and confident young adults.

Connect with Chandler Swim Program: Clewis@wsacltd.org Sports Psychology: championshipmind.com | Chandler@championshipmind.com

Stay tuned for more conversations that go beyond the mats.

How do you support a young athlete through the middle school years—when bodies are changing fast, emotions run high, and competition starts to feel real?

Ages 11-14 are a pivotal phase in athletic development. Growth spurts, social comparison, and rising expectations can either build confidence and resilience—or quietly push kids toward burnout. In this episode of Inside the Wave, Perry Wirth sits down with returning guest Chandler Lewis for Part 3 of their four-part youth development series, focusing on the often tricky middle school years.

Chandler is a sports psychologist, Certified Mental Performance Consultant, and competitive swim coach who has guided athletes from their first lessons all the way to NCAA-level competition. Together, Perry and Chandler break down how parents and coaches can support developing athletes without rushing specialization or adding unnecessary pressure.

You’ll learn how to: • Understand the major PIES shifts (Physical, Intellectual, Emotional, Social) during ages 11–14 • Support rapid growth and awkward movement phases without overloading intensity or volume • Build skill, strength, and body awareness before chasing performance outcomes • Encourage ownership, autonomy, and intrinsic motivation in young athletes • Approach competition with process-based goals instead of result-based pressure • Support kids emotionally before, during, and after competitions • Avoid common parenting and coaching habits that unintentionally increase stress

Chandler combines real-world coaching experience with mental performance principles to help athletes (and their parents) navigate this stage with clarity, patience, and long-term perspective.

Whether you’re coaching from the deck, watching from the sidelines, or parenting an athlete who’s starting to feel the weight of competition, this episode offers a roadmap for turning the middle school years into a foundation for confidence, resilience, and lifelong enjoyment of sport.

Connect with Chandler Swim Program: Clewis@wsacltd.org Sports Psychology: championshipmind.com | Chandler@championshipmind.com

Stay tuned for more conversations that go beyond the mats.

How can you support your child’s “golden age” of growth without pushing too far, too soon?

Between the ages of seven and ten, something amazing happens: kids stop just playing sports and start learning how to compete. In this episode of Inside the Wave, Perry Wirth sits down with returning guest Chandler Lewis, swim coach and Certified Mental Performance Consultant, for Part 2 of their youth development series. Together they explore what really happens when coordination, focus, and confidence all start to click — and how parents can nurture it without the pressure.

You’ll learn how to: • Recognize the key PIES shifts (Physical, Intellectual, Emotional, Social) at this stage • Keep motivation strong without overtraining or burnout • Turn early competition into a tool for confidence and growth • Balance discipline with fun during practice and meets • Use “process praise” to build intrinsic motivation that lasts

Chandler combines years of experience coaching athletes from first lessons to NCAA hopefuls with expertise in mental performance, helping kids (and their parents) enjoy the process as much as the progress.

Whether you’re on the pool deck or sidelines, this episode helps you turn your child’s golden age of growth into a foundation for confidence, coordination, and lifelong joy in sport.

Connect with Chandler: Swim Program: Clewis@wsacltd.org Sports Psychology: championshipmind.com | Chandler@championshipmind.com

Stay tuned for more conversations that go beyond the mats.

How do you know when your child is ready for competition — and how do you make sure it stays fun? In this first episode of a four-part series on youth sports readiness, host Perry Wirth welcomes back returning guest Chandler Lewis — sports psychologist, personal trainer, and competitive swim coach who has guided thousands of kids from their very first lesson to high-level meets.

This installment focuses on the 3–6 age range, where play and movement lay the foundation for lifelong athletic growth.

You’ll learn:

• The big differences between ages 3–4 vs. 5–6 in sports readiness.
• How the PIES framework (physical, intellectual, emotional, social) shapes growth.
• Why play and movement skills come before scores and medals.
• Signs your child may be ready for low-stakes competition — and how to keep it stress-free.
• The crucial do’s and don’ts for parents: what to praise, what to avoid, and how to set kids up for long-term success.

Chandler combines expertise in sports psychology with years of coaching one of Wisconsin’s largest swim programs. He’s worked with kids as young as four all the way to future Olympians, giving him a rare perspective on what truly matters in an athlete’s early years. Through his work at Schroeder Aquatic Center and Championship Mind, he helps young athletes — and their parents — build resilience, confidence, and joy in sport.

If you’re a parent or coach of a 3–6 year old, this episode is your roadmap to balancing play, development, and early competition without the pressure.

Connect with Chandler

• Swim Program: CLewis@wsacltd.org
• Sports Psychology: championshipmind.com | Chandler@championshipmind.com

Stay tuned for more conversations that go beyond the mats.

What does fueling your body actually look like when you’re training BJJ in your 30s and beyond?

In this episode, Perry sits down with Kodi—a brown belt, sports nutritionist, and lifelong tinkerer with deep roots in both the kitchen and the gym. They unpack what it really takes to support performance and longevity for grapplers juggling work, family, and training.

Highlights include:

• How to systemize your nutrition without overthinking it
• Kodi’s go-to supplements for energy, recovery, and joint health
• Why most athletes under-eat (and how to fix it)
• What to eat before and after class to train hard without wrecking your sleep
• The truth about plastic containers, rice cakes, and raw-scooping pre-workout

Kodi brings more than expertise—he brings empathy. From real-life meal prep tips to coaching insights for men and women on the mats, he’s helping athletes make progress in sustainable, realistic ways.

This is a must-listen for anyone navigating BJJ in their 30s, 40s, and beyond—especially if you’ve ever wondered, “Am I doing this recovery thing right?”

Learn more about Kodi: Instagram: @kodakv1 Resources: @kodak_gummy – Free guides, nutrition systems, and tools for grapplers

What can an ancient philosophy teach you about Jiu-Jitsu—and life?

In this episode of Inside the Wave, Perry sits down once again with Jon Friedland—BJJ black belt, longtime instructor, and founder of Neutral Ground—to explore the connection between Stoicism and Brazilian Jiu-Jitsu.

They dive deep into how Stoic principles like emotional control, resilience, and perspective show up on the mats—and why training can become one of the most powerful tools for navigating life’s challenges.

From Jon’s military background to running one of Wisconsin’s largest academies (and raising kids and chickens), this conversation is filled with grounded lessons on mindset, growth, and embracing the uncomfortable.

Episode Highlights:

• The real meaning of “controlling your emotions”
• How Jiu-Jitsu reveals your mindset under pressure
• Why discomfort, failure, and even boredom are critical to personal growth
• Teaching Stoicism as a parent and role model
• Jon’s favorite Stoic mantra—and how he applies it on and off the mats

This is a must-listen for anyone interested in philosophy, personal development, or high-level training through Brazilian Jiu-Jitsu. Follow Jon and his work here:

• @jon_friedland
• Neutral Ground Academy

Stay tuned for more conversations that go beyond the mats.