The Ready State, 150 Mitchell Boulevard (2026)

07/04/2026

What makes Brazilian Jiu-Jitsu different from other martial arts? In this clip, Cesalina Gracie explains why jiu-jitsu is often called human chess—a strategic, ever-changing game of timing, reactions, leverage, and control. Learn how BJJ revolutionized fighting through distance management, full-body connection, and thinking steps ahead.

What you’ll learn:
🧠 Why jiu-jitsu is called human chess
⚙️ How strategy and reactions shape every exchange
💪 Why leverage makes BJJ unique
📏 How distance changes the way people fight
🔄 Why no two jiu-jitsu classes feel the same

Comment ‘187’ to get the episode sent directly to your inbox!

07/04/2026

Fiber doesn’t get the same attention as protein, but it probably should. 👀

The current guideline is 14 grams of fiber per 1,000 calories consumed… which lands most adults somewhere around 28–34 grams per day.

Most people are clocking less than half that.

🥦 It’s important to remember that fiber isn’t just about digestion.

Higher fiber intake is consistently associated with lower LDL cholesterol, reduced cardiovascular disease risk, better metabolic health, & improved blood sugar regulation.

There’s also growing research linking adequate fiber intake to a healthier gut microbiome, lower systemic inflammation, and even reduced dementia risk.

There are two main types

➡️ Soluble fiber slows digestion and supports cholesterol and glucose control.
➡️Insoluble fiber adds bulk and keeps things moving. Both matter.

The simplest strategy? Eat a variety of fiber-rich foods (fruits, vegetables, legumes, whole grains, nuts, seeds) and reduce refined grains.

If you’re increasing intake, do it gradually & hydrate well. Your digestive system needs time to adapt.

I default to food first. But travel, training volume, and busy schedules can make consistency harder.

I’ve been experimenting with new Fiber+ from .momentous as a practical way to help close the gap when intake slips, and I love it.

Want more of the research I'm reading each week? Comment AMBUSH and I'll send you some things I think deserve your attention 😁

06/04/2026

If you’re not spending any time in hip rotation, you’re probably leaving capacity on the table.

🐦 Elevated pigeon is one of my go-to ways to explore the hip-glute-low back system.

A lot of these adjustments aim to wind up the tissues in different ways & target various aspects of this complex tissue system.⁠

Within each variation (actively folding directly over the elevated leg, twisting away, and twisting towards the leg, etc.), see that you can work on creating control in the system with with 30 second isometrics holds & controlled breathing. ⁠
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You might even notice in some of these positions that you’re aware of the connective tissue across your belly (a friendly reminder that our hips are, in fact, connected to the abdomen).⁠ 😉
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Do a little re-test afterwards. Stand up and squeeze the glute you just mobilized. You should have better access, and you might even be able to sit a little bit taller.⁠
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Check out the full mobility sequence on Mobility Coach ➡️ just search for ‘Edison-Invented’ and get that hip-glute-lowback tissue system where you want it to be! ⁠
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Not a member yet? Comment TRIAL and I will get you set up with your first week on the house.

05/04/2026

When people think about limited hip extension, the quads are often the first culprit to blame.

Sure, that’s part of the story. It’s not the whole system though.

One area that gets overlooked all the time is the abdominal fascia ➡️ that connective tissue container running from your rib cage through your abdomen into your pelvis & down toward the femur.

If that system is bound up, shortened, overly protective, or not sliding well, your hip extension will be capped before the glutes even get a chance to do their job.

You can stretch your quads all day and still feel stuck because the limitation isn’t just muscular and at the thighs… it’s both fascial & systemic.

✅ Quick check: can you grab and differentiate the tissue over your IT band and lower abdomen? Does it move independently? Or does it feel glued down?

Hip extension isn’t a single muscle problem (can you imagine how easy my job would be if that were the case?).

We have to widen our scope. Psoas, adductors, abdominal wall, fascia… all contributing to whether your knee can actually get behind your butt without cranking your spine.

If you want the full breakdown (assessments, mobilizations, and a primer for how to start thinking about programming) click the link in bio & watch the full video on YouTube.

04/04/2026

If you’re about to train or compete, your warm-up should reflect that. 🙌

The best athletes in the world aren’t lying on the ground rolling on a pool noodle and doom scrolling. .

They’re reacting, coordinating, tracking, and engaging with each other.
They’re preparing their nervous system. 🧠

Warm-up is where you bring the brain online ➡️ vision, timing, decision-making, movement variability.

For most adults, it’s also the one place in the day where you can move without a script. That matters more than people think.

📖 My challenge to you? Expand your definition of warm-up.

You’re not just trying to feel warm. You’re getting ready to perform.

What’s your warm-up look like these days?

03/04/2026

How does jiu-jitsu influence the way you handle pressure, emotions, and challenges in everyday life? In this clip, Cesalina Gracie shares how Brazilian Jiu-Jitsu has shaped her mindset as an entrepreneur, climber, and adult. From learning patience under pressure to managing frustration in a safe environment, this is a powerful lesson on growth through discomfort.

What you’ll learn:
🧠 How jiu-jitsu shapes mindset beyond the mat
💼 Why BJJ helps in business and entrepreneurship
⛰️ How training builds resilience for high-pressure situations
😤 Why learning to sit with discomfort matters
🌱 How safe challenges help emotional growth and development

Comment ‘187’ to get the episode sent directly to your inbox!

03/04/2026

Got youth athletes in the house? ➡️ Then pain is already part of the picture.

Everywhere we go (high schools, camps, teams) we ask the same question ⤵️

Who’s pain free? No hands go up. That matters.

Pain shows up in sport. Soreness happens. Tweaks happen. Getting bumped, overextended, or run down is part of the deal. The issue is what we do with it.

When kids don’t have a plan, discomfort gets ignored until it snowballs.

Then the story turns into missed practices, medical visits, and pulling away from the thing they love.

A lot of that could’ve been addressed early with basic recovery habits: isometrics, sleep, nutrition, soft tissue work, and some simple attention.

📣 Parents! This is a household skill. Ask the question. Normalize recovery. Put blood flow into things. Help kids understand what their bodies are asking for.

Pain doesn’t have to dominate the athletic experience.

I’ll keep talking about this… If you’re raising or coaching young athletes, I’m curious: what’s your experience been like so far?

02/04/2026

🗣️ What do you do when the voice in your head tells you to stop?

Not when it’s convenient… but when everything is on the line.

This week on The Ready State Podcast, we sat down with to talk about self-belief, women’s safety, and staying calm under real pressure.

Cesalina grew up in the Gracie family, trained in Brazilian Jiu Jitsu, and went on to stand at 8,000 meters on Everest during its deadliest season 🤯

Across all of those environments, one theme keeps showing up ➡️ the work you do before the moment determines how you show up inside it.

In this episode, we get into:
– Why self-sabotage shows up hardest when the stakes are highest
– How to reframe your internal dialogue when it matters most
– Why training your body creates options your mind can actually use
– What Everest teaches you about fear, decision-making, and trust

Cesalina also breaks down practical lessons from her Modern Woman Safety System — how awareness, posture, voice, and presence change how you move through the world.

From Ubers to elevators to everyday interactions… small, intentional shifts can dramatically reduce vulnerability.

This is a conversation about preparation, pressure, and learning to trust yourself when it counts. 🙌

🎧 If you care about performance, resilience, or feeling more capable in your body and your life… this one hits.

Comment ‘187’ to get the episode sent directly to your inbox!

01/04/2026

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31/03/2026

Your March Ready Roundup has arrived. 🗞️

If you zoom out, this month kept coming back to a simple idea: Health and performance rarely hinge on one thing.

They’re built from patterns. 🙌

Here’s what & I were paying attention to inside Ambush this month ⤵️

🔹Girls’ sports are getting more physical. 💪 And this is a very wonderful development. Part of the growth is accessibility & cost, but a bigger driver is cultural. More girls are embracing strength, contact, & physicality, and moving away from outdated “thin to win” narratives that have long dominated certain sports.

🔹Food quality drives outcomes. 🍎 A recent JAMA analysis reinforced something many coaches have observed for years. The quality of the food matters more than whether a diet leans low-carb or low-fat. Diets built around whole, minimally processed foods consistently support better long-term health.

🔹Ibuprofen isn’t a training strategy. 💊 Using NSAIDs around training has become common, especially in endurance spaces. The research continues to show that while they can reduce pain in the short term, they can also interfere with the very processes that drive adaptation. Pain often carries information. Ignoring it doesn’t move things forward.

🔹Omega-3s continue to show up. 🐟 When the science lines up across disciplines, we pay attention. DHA and EPA play a foundational role in brain structure and function, and higher intake continues to be associated with better long-term cognitive outcomes. Simple inputs can compound over time.

Every Friday, we break down ideas like these (research, performance, health, and the occasional sci-fi novel) inside Ambush.

If you want in, comment AMBUSH and I’ll send it your way. 📨

30/03/2026

After injury or surgery, it’s natural to compare yourself to your pre-injury self, but that comparison often leaves you feeling like you’re always behind. That’s not a useful frame.

Instead, we focus on two things. First, can we build and improve the capacities that are available right now—your aerobic base, your strength, your body composition, your mindset?

Second, we approach rehab with curiosity and excitement. Every session is an opportunity for a new PR, because you’re building forward, not chasing backward.

In sport, injury is not an exception, it’s part of the process. Your previous levels can inform where you start, but they shouldn’t define your expectations.

You can’t outpace tissue healing, but you can show up, do the work, and celebrate progress along the way.

30/03/2026

We keep saying kids are addicted to screens. 📲

But when you actually ask them what they want, it’s not more screen time.

As we move more into the spring season, I keep thinking back to this article I read in highlighting a survey of 8–12 year olds that found that given the choice, they’d pick unstructured, unsupervised play with friends.

🚲 Bikes. Sidewalks. Backyard chaos. Not another app.

Here’s the uncomfortable part: when we reduce their freedom to roam, something fills the gap.

Screens are convenient. They don’t require risk or figuring much out.

Protection matters. I’m not arguing for zero boundaries.

But childhood development runs on movement, autonomy, friction, and problem-solving in the real world.

If we want durable adults, we need to create space for kids to practice being humans. Warm hose water and scraped knees included.

Comment AMBUSH if you want the articles and ideas shaping how I think about this delivered to your inbox every Friday AM (no spam!). 📬

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

The Ready State

07/04/2026

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