214: How to Build a Commanding Presence On and Off the Mat with Rachel Casias

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

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