Becoming HeadStrong: Recent Episodes
HeadStrong Consulting, LLC
This podcast guides you on the journey of building and maintaining mental toughness. Regardless of where you "perform" in life, Becoming HeadStrong will help you learn to optimize and more fully enjoy your life's performance.
In the newest episode of the Becoming HeadStrong Podcast, Josh interviews Coach Hillary Israelsen. Hillary has been a coach with HeadStrong for several years and brings a unique background in musical performance as well as athletics to mental performance. Hillary will be realeasing podcasts over the next three weeks as part of our monthly podcast series. Tune in for more!
In the newest episode of the Becoming HeadStrong Podcast, Coach Stephanie wraps up her month of episodes by concluding her series on the parent, athlete, and coach triangle. Building off of the previous two episodes, Coach Stephanie helps us understand the minds of these three parts of performance, specifically, what each side of this triangle wish they knew about the other sides. Listen along to learn more!
In the newest episode of the Becoming HeadStrong Podcast, Coach Stephanie begins her three podcast series on the athlete, parent, and coach triangle. These combinations of relationships and influence are essential to the growth and success of athletes. Listen along with Stephanie to learn about what this relationship looks like and how you can use it to your advantage.
In the newest episode of the Becoming HeadStrong Podcast, Josh starts our July podcast series by interviewing another fellow HeadStrong coach, Stephanie Jones-Morin. Coach Stephanie has a plethora of experience in competition, sport coaching, and mental coaching. Listen along as she talks about the blend of those backgrounds as well as a preview of her upcoming episodes!
In the final episode of his June podcast series, Dr. Nick talks to us about perfect timing. How is this concept related to the psychology of performance? How can we use timing to our advantage? Listen along with Dr. Nick to learn more!
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nick returns to talk to us about goals. Specifically, this is about how we prepare to pursue them. Dr. Nick talks to us about two techniques that can be used to increase our motiviation and potential to reach what we are striving for, as well how to employ those techniques ourselves.
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nick begins his June podcast series talking to us about perfection. It's not easy, and it's not always attainable, but what is the route to get there if we can? Dr. Nick walks us through a process-based approach and what that means in our pursuit of perfection. Tune in!
To kick off our June podcast series, Josh sits down for an interview with HeadStrong coach, Dr. Nick Galli. Dr. Galli has been a coach with HeadStrong for several years with a strong background in kinesiology and biomechanics. Nick tells us about how he found his way to the field of sport psychology as well as how he blends his knowledge of the mind and the body to bring the best out of his athletes. Listen along to get to know Dr. Galli before his June podcast series!
In the newest episode of the Becoming HeadStrong Podcast, Coach Amanda finishes her May podcast series with a conversation on the "cognitive triad". While directly applicable to the clinical psychology side of things in relation to mood disorders, this can be useful for us on a day-to-day basis. Listen along with Coach Amanda to learn what this triad is, how it helps us on the clinical side of psychology, and also how it relates to sport psychology.
In the newest episode of the Becoming HeadStrong Podcast, Coach Amanda is here with her second episode of her May podcast series. As Amanda continues to talk about clinical topics that are transferrable to the world of sports, she talks to us about attachment today. What does attachment look like across ages? How does it shape us and how we view athletics? Listen along with Coach Amanda to learn more!
In the newest episode of the Becoming HeadStrong podcast, Coach Amanda is here for her first podcast of May. In this episode, Amanda talks about the relationship between the clinical side of things and the sports side of mental performance. What is the importance of either side? What is different about what they do? Listen along to learn more about the different spaces within the world of mental performance and much more!
In the newest episode of the Becoming HeadStrong Podcast, Josh welcomes HeadStrong coach, Amanda Johanson, to the podcast for a brief interview. Amanda is a coach who has been assisting clients of all ages and backgrounds for several years and has been able to use her rich athletic background to bring her own approach to the athlete/coach relationship. Tune in to learn more about Coach Amanda before she delivers us three more episodes through the month of May for our Becoming HeadStrong podcast series!
In the newest episode of the Becoming HeadStrong Podcast, Coach Josh returns to build off of what we talked about last week in blending coaching styles. Josh uses the real world example of Kelvin Sampson, Head Coach of the Houston Cougars Men's Basketball Team, to show how one of the best coaches at one of the highest levels practices this idea. Tune in to learn about Coach Sampson's coaching style, the 4 C's of Leadership, and more!
In the newest episode of the Becoming HeadStrong Podcast, Coach Josh is here to start his April podcast series by talking to us about coaching styles. This is specifically the difference between autocratic and democratic coaching. When is the best time to use these? What athletes respond best to each style? How do you adapt and blend these coaching styles for different athletes? Listen along with Coach Josh to find out!
For the April podcast series, Coach Josh is reversing roles as Coach Amanda is here to interview him! Josh talks about his journey to where he is now as a Mental Performance Coach, some current events in the world of sport psychology, as well as a sneak peak into his April podcasts!
In the final episode of our March series, Coach Lucas is here to wrap things up by talking about emotional control. Controlling the highs and the lows that come with performance can be the key to reaching our full potential as an athlete. Listen along with Coach Lucas as he guides us through controlling our emotions!
In the next episode of his March podcast series, Coach Lucas talks to us about the "Locus of Control." This continues his conversation with us on the topic of control which plays a role in many different facets of performance. Listen along with Coach Lucas to learn more about this idea!
In the newest episode of the Becoming HeadStrong Podcast, Coach Lucas is here with his first episode for our March series! Listen along to get to know HeadStrong's newest coach as well as some tips and tricks to conrol the narrative as an athlete.
In the newest episode of the Becoming HeadStrong Podcast, we begin the month of March with an Interview featuring HeadStrong's newest coach, Lucas Cavazotti. Listen along to learn more about Lucas background as a multi-sport athlete, some quick advice he wish he heard when he was younger, and a sneak peak into this month's podcast series!
In the newest episode of the Becoming HeadStrong Podcast, Coach Kristina is here to to talk to the parents. What is your role in your children's athletic experience? How should you communicate? How do you give feedback effectively? Listen along with Coach Kristina to learn more about conquering your role as a parent!
In the newest episode of the Becoming HeadStrong Podcast, Coach Kristina returns to talk to us about our brain. Last week, she walked us through trusting our body to take the lead and when to do that. This week, we learn about when we need to do the same with our brains! Listen in as Kristina walks us through how and when to do this.
In the newest episode of the Becoming HeadStrong Podcast, Coach Kristina is here to start her podcast series with an episode on trusting your body. Specifically, we need to trust our body to take the lead. How do we develop that trust? How do commit to it? Listen along with Coach Kristina as she walks us through this idea!
Welcome to February! Coach Kristina is here this month to chat with us about mental performance. Listen in as she chats with Josh about her experience in sport psychology as well as her time competing and coaching competitive figure skating! Tune in each week for Kristina's newest podcast!
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nicole Detling wraps up her podcast series for January by talking about going neutral. The importance of staying neutral is key to growth and maintaining motivation. Listen along with Dr. Nicole as she walks us through this idea and how to use it in our day-to-day lives!
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nicole Detling starts off 2025 by talking to us about resolutions and goals. Dr. Detling shares with us some ideas and strategies to avoid quitting our resolutions as well as attacking our goals in effective ways. Listen along as we begin Season 3 of Becoming HeadStrong as well as 2025 strong!
Welcome to Season 3 of the Becoming HeadStrong Podcast! We are starting the new year by interviewing Dr. Nicole Detling, President of HeadStrong Consulting, as well as introducing our new podcast format. Each month we will interview a coach with HeadStrong Consulting and release weekly episodes throughout the month given by that coach. Tune in this week to learn more about Nicole as we get ready for her series starting January 14!
In the newest episode of the Becoming HeadStrong Podcast, Coach Kristina, is back to talk to us about self criticism in sport. As athletes, we can tend to get on ourselves in a negative fashion, but what would be a more effective way to be our own self critic? Listen along with Coach Kristina as she talks to us about being self critical and how to avoid doing this in a negative fashion.
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nicole is here to talk to us about the language we use with ourselves. A lot of us use terms such as "have to", "need to", and a few others, that we think will help our performance. This is actually not the case, and these performance curse words can actually inhibit our performance. Listen along with Dr. Nicole as she explains what these curse words are, what they can do to us, and how we can reframe the way we talk to ourselves.
In the newest episode of the Becoming HeadStrong Podcast, Coach Becky is back to talk to us about the enjoyment aspect of sport. Youth sports can, at times, be solely about competition and winning and losing while forgetting that at it's core, sport should be fun. Listen along with Coach Becky as she uses her own life to give perspective on keeping sports fun and why that is important.
In the newest episode of the Becoming HeadStrong Podcast, Coach Stephanie talks to us about communication used to motivate athletes. Some dialogue can come off as violent such as "dominating or killing" the opponent, and this can have negative effects on certain athletes. Listen along with Coach Stephanie as she dissects motivation towards non-aggressive athletes and the most effective way to communicate with them.
In the newest episode of the Becoming HeadStrong Podcast, Coach Hillary talks to us about what goes on behind closed doors when nobody is watching. What is your mindset when you are alone? Do you take your foot off your gas or still go for it and dig deep? Listen along with Coach Hillary to learn about your mindset when nobody is watching.
In the newest episode of the Becoming HeadStrong Podcast, Coach Josh talks to us about transition. March Madness is one of the most exciting times of the year, but with all the craziness, there also comes the end of many basketball careers. Transitioning out of life as a competitive athlete carries many hard ideas we have to come to terms with. What can we do to stay healthy and take care of ourselves mentally and physically? Tune in to listen to Josh with some HeadStrong tips!
In the newest episode of the Becoming HeadStrong Podcast, Coach Chelsea talks to us about fear and overcoming it. How do we still go for it if we are feeling scared? How do we respond when we are in panic mode? Listen along with Coach Chelsea for some tips on "Doing it anyways."
In the newest episode of the Becoming HeadStrong Podcast, Coach Amanda is here to talk to us about anxiety. Anxiety can pop up due to how much we care about our performance. Anxiety, as a word, gets a bad reputation when we can actually use it for good. Listen along with Coach Amanda as she helps us use anxious thoughts to guide us to improved performance!
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nick Galli talks to us about confidence. This conversation he poses with us is inteded to figure out what confidence really is. Building this allows us to raise our "confiedence floor." What is this and how can we use it? Tune in to listen to Nick break this all down!
In the newest episode of the Becoming HeadStrong Podcast, Coach Kristina is back to talk to us about when to apply the training that comes with mental performance training. It can be tricky to know exactly when to use techniques during performance. Listen along with Coach Kristina as she guides us through the application of mental training in regards to time of day, time of performance, and what works person to person.
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nicole returns to the podcast to talk with us about goals. As Dr. Nicole states, good athletes set goals, but great athletes are focused on their daily systems. What does this mean? Tune in to listen along to find out what systems are and how we can use them for daily improvement.
In the newest episode of the Becoming HeadStrong Podcast, Coach Becky is here to talk to us about her experience working with neurodivergent athletes. Becky gives us five tips on working with neurodivergent athletes including the language we use and much more advice. Tune in to learn more about neurodivergent means in athletes as well as being a coach or leader with these special athletes.
In the newest episode of the Becoming HeadStrong Podcast, Coach Stephanie talks to us about dealing with fear in athletics. Athletes can subconsciously give lesser effort as a defense to potential failure or judgement. How can we work through this? Listen along with Coach Stephanie as she guides us through this possible experience!
In the newest episode of Becoming HeadStrong, Coach Hillary is back to talk to us about processing new information. Specifically, this episode is targeted for those who struggle to learn all sorts of new information in a short period of time. An example of this could be learning a playbook before the season as this can be difficult to take in at once. This is similar to trying to drink out of a fire hose. Listen along with Coach Hillary to learn some new ways to digest lots of information quickly!
In the newest episode of the Becoming HeadStrong Podcast, Coach Josh returns to build off his last episode on earning respect as a leader. Using the real world example of Gregg Popovich, Head Coach of the San Antonio Spurs, Josh breaks down some of the key factors he has used and developed to foster one of the best professional sport cultures in a major sport. Tune in to learn more!
In the newest episode of the Becoming HeadStrong Podcast, Coach Chelsea talks about a topic called "Magic Button Thinking." This plays a role in our confidence and motivation everyday. If you could press a magic button and make one thing happen, what would it do? Our confidence can come from past accomplishments, seeing growth in yourself in a task through practice, etc. It cannot come from the push of the magic button. Listen along with Coach Chelsea to learn more about this type of thinking, finding the joy in pursuit of confidence, and more!
In the newest episode of the Becoming HeadStrong Podcast, Coach Amanda talks more about what we do as mental performance coaches. There are key differences between the different fields or sectors of psychology. Amanda breaks these down, so we can find what we are looking for. Listen in with Amanda to learn more about our field!
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nick interviews Ashley Samson, a professor from the University of Kentucky. Dr. Samson teaches courses in Sport Psychology and Sport Sociology and has also worked as a consultant herself with individual athletes and teams. Join Dr. Nick and Dr. Samson as they talk about the inner workings of sport psychology, the approach to working with athletes, and more!
In the newest episode of Becoming HeadStrong, Coach Kristina is here to talk about boundaries. Specifically, how do we push those boundaries as we start the new year? As we go through the year and the motivation and discpline start to fade, how do we push through it? IT starts now with embracing the change upfront and preparing for the challenges that will arise. Listen along with Coach Kristina as she guides us through getting started and staying on track with the simple letters, ABCD, in mind.
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nicole Detling continues her series on Clarifying the Cliche. Countless cliches are used in sport, but what do they actually mean? What does it mean to "Trust the Process?" What about making stress work for you? What does it mean to eat an elephant one bite at a time? Listen in with Dr. Nicole to find out the real use behind these cliches.
In the newest episode of the Becoming HeadStrong Podcast, Coach Becky is here to chat with us about enjoying the journey. When you are trying to achieve a new skill, improve on a current one, or work towards a goal, it is important to enjoy the journey and the process to get there. Using her own personal anecdotes, Becky guides us through an experience in showing toughness, grit, and overcoming adversity that shows the importance of the journey. Listen along with Becky as we all seek to create a positive journey through sport and personal growth for athletes.
In the newest episode of the Becoming HeadStrong Podcast, Coach Stephanie returns with her newest episode on communicating with coaches. This episode specifically targets "pain points" where the athlete is unhappy with situations involving their coaches around playing time, promotion, etc. These issues can be tough to address with those that are higher on the totem pole such as coaches, bosses, captains, and more. Coach Stephanie guides us on how to have these conversations and different things we want to focus on while we have them.
In the newest episode of the Becoming HeadStrong Podcast, Coach Josh is here to build off a concept shared by Amanda a few weeks ago called psychological safety. At heart, this concept means that every member of a team is comfortable enough to have a voice, be themselves, and share feelings and opinions openly without judgement. As a leader, how can we contribute to developing this? How can we create enough respect and care between leaders and followers where psychological safety can take place? Tune in for some of those first steps in devleoping the awareness to become a stronger leader in whatever your role is.
In the newest episode of Becoming HeadStrong, Coach Hillary is here to talk about injury rehabilitation. When we are struggling to find motivation or the extra push to go to injury rehab, how do we find that will to go? Hillary uses her own recent back surgery to help talk through this.
In the newest episode of Becoming HeadStrong, Coach Chelsea talks to us about wearing the expensive perfume. What Chelsea means by this is that we do not need to always wait. Don't wait to tell others how much you appreciate them. Don't wait to wear the outfit you've been saving for months and months. We don't always need to wait because we don't know if we will get the chance to make due on our waiting. This is impactful when dealing with loss because we can have regrets if we lose someone due to not sharing our thoughts and feelings with them. Life is short. Don't wait. Do what makes you happy.
In the newest episode of the Becoming HeadStrong Podcast, Amanda talks to us about psychological safety. This is an incredibly important part of organizations, teams, families, and other groups. Psychological safety is the comfort level of those within a group to speak up, to fail, to live in your role, and just be mentally comfortable. Listen along with Amanda as she explains what this is, why is it so important, and how we can implement it.
In the newest episode of Becoming HeadStrong, Coach Josh is here to talk about emotions. Specifically, why we want to feel our emotions. This includes the good AND the bad. As much as we can sometimes try to avoid the negative feelings that come with day to day life such as sadness, anger, and jealousy, we have to learn to be comfortable living with these emotions as well to properly respond to them. Listen along with Josh as he talks about why we need to accept these feelings in order to respond to them and what that can look like!
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nick interviews Wil Stanley, assistant volleyball coach for the University of Utah. Nick and Wil talk volleyball, coaching, and more in the newest episode!
In the newest episode of Becoming HeadStrong, Coach Kristina talks with us about building good habits and also dealing with bad ones. How do we establish clear objectives in changing habits? How do we build awareness? Kristina gives us several tips on effectively changing habits to foster motivation and increase mental toughness.
In the newest episode of Becoming HeadStrong, Dr. Nicole Detling continues her series, "Clarify the Cliche." This week's episode includes what it actually means when we say "Don't get stuck in the suck." Dr. Nicole gives more detail into the meaning behind that and how we can embrace it. Tune in for this cliche and others as well!
In the newest episode of Becoming HeadStrong, our coaching specialist, Becky, is back. Today's episode is on team belief and how that can affect and build a team. How can we get our athletes to have total belief in what they are doing? Listen along with Coach Becky on how we can answer that question and more!
In the newest of the Becoming HeadStrong Podcast, Coach Josh is here to talk about motivation. Specifically, the two kinds of of motivation being extrinsic and intrinisic. What are the differences? How do we find motivation if we've lost it? What does that fire look like within us? Tune in for some easy exercises you can do when you're missing that extra gear and need to find it!
In the newest episode of Becoming HeadStrong, Coach Stephanie wraps up her Leadership Lessons series. This final episode is all about how to address conflict while showing leadership skills. What does this look like? Why is it important? Listen along with Coach Stephanie to get your answers!
In the newest episode of the Becoming HeadStrong Podcast, Coach Stephanie continues her Leadership Lessons series with an episode on vocal leadership. Leadership skills are learnable for anyone. Many athletes have not encountered or been involved with effective leaders, so these skills have not always been observable for them. One of these skills that can be developed is that of vocal leadership. Listen along with Coach Stephanie to learn more about the element of vocal leadership, what it means, and how we can do it effectively.
In the newest episode of Becoming HeadStrong, Coach Stephanie continues her series, "Leadership Lessons." Stephanie breaks down what it means not only to have core values as a leader but also value behaviors that align with those values. These are important because it allows you to lead in a way that best suits your strengths. Listen along to learn more about what this means, how you can do it yourself, and get ready for another Leadership Lesson next week!
Coach Stephanie is here with her first ever episode on Becoming HeadStrong! She is starting a four episode series on leadership called, "Leadership Lesson." Listen along with the first part in the series and Coach Stephanie's perspective from her experience as an athlete with high-performance coaching.
In the newest episode of the Becoming HeadStrong Podcast, Coach Hillary is here to talk to us about sleep. As we know, sleep is incredibly important to us as humans. How does that change when it comes to athletics and performance? How many of hours of sleep should athletes be getting every night? How long should our naps be? Listen along with Coach Hillary to learn about the newest research as well as some tips to help us utilize our sleep to reach our athletic potential!
In the newest episode of Becoming HeadStrong, Coach Chelsea is here to talk about a documentary she recently was able to watch. The role of a coach in developing a self-fulfilling prophecy for an athlete is incredible. This documentary, "Underrated", is about Steph Curry and his ability to find success while not being the prototypical NBA star. Chelsea breaks down the label of being underrated, the self-fulfilling prophecy, and how we can apply all these ideas to ourselves and our own experiences.
Coach Amanda is back! She is here on the newest episode of the Becoming HeadStrong Podcast to talk about the journey of starting something new. There can be the chaos, the unexpected, and the unknown when we start a new experience. Coach Amanda relates this to her role as a mother of three and learning through motherhood. Tune in and see how we can apply these tips to our performance and life experiences!
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nick is here to talk about being an introvert. Certain sports seem built more for extroversion and can seem demanding and uncomfortable in a way for introverts. What can we do to adapt ourselves to these sports if our preferences lie within introversion? If we are working with an introverted athlete, how can we best assist them in finding there comfort zone in team-sports? Dr. Nick has tips and advice for managing these situation, so listen along for some helpful pointers!
In the newest episode of the Becoming HeadStrong Podcast, Coach Kristina is here to discuss the difference of two kinds of athletes. Natural athletes have a more innate potential to reach peak performance through physical attributes. Developmental athletes can reach these same peaks in performance, but they may have to do more work and start with less of a headstart. Listen along with Coach Kristina as she talks about the common differences between the two kinds of athletes and how we can work towards our goals as one of either of these types!
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nicole Detling is back with the second part in her series, "Clarify the Cliche." In mental performance, we use phrases and saying that can be seen as cliches, and Dr. Nicole is here to explain what they really mean. Tune in to learn more about the in's and out's of the work we do and how you can apply these ideas to yourself!
In the newest episode of the Becoming HeadStrong Podcast, Coach Becky returns for her third episode! Listen along as Coach Becky talks about how we can matchup best with our toughest competition and our biggest rivals. How might we need to prepare differently? How can we make sure we are ready for anything? Listen along as Coach Becky gives four tips for us!
In the newest episode of Becoming HeadStrong, Coach Josh is here with some coaching tips! Coaching styles look different across all ages, but what do we do when our athetes are as young as two and three years old? How can we "coach" them most effectively? Listen along with Coach Josh as he shares three tips he has learned that has helped him create a positive sport experience for these future stars!
In the newest episode of Becoming HeadStrong, Coach Josh is back and welcoming everybody to Summer! Our schedules, routines, and day-to-day life all change up going from the busy school year to the more open summer months. How can we set ourselves up best to attack the summer and see improvements in ourselves? Listen along for some tips to attack these next three months!
This week on Becoming HeadStrong, Coach Hillary is back and talking about one of the most important predictors of our performance: preparation. Preparation is important to our performance for countless reasons including building confidence, feeling ready, and feeling in control. What does it really mean to be completely prepared? What do we need to do? Tune in to listen along with Coach Hillary!
In the newest episode of Becoming HeadStrong, Coach Chelsea sits down with Joni David for an interview! Joni Davis is a former D1 athlete and raised a son to become a D1 football player as a single parent. Chelsea and Joni have conversations on the aspects of being a single parent and raising a kid to help them fulfill their dreams. You can find Joni's own podcast, "UnJaded," on Apple, Spotify, Stitcher, Google Podcast, and Sound Cloud!
In the newest episode of Becoming HeadStrong, Coach Josh is back and sharing a new way to think about setting goals. A lot of the goal setting exercises done in sport look the same with a few tweaks here and there, but Josh is here to share a new way to look at things that he has been using with clients. Rather than doing the usual approach, we can use more of a reflection-based thinking about ourselves when it comes to setting goals. It can help give a different perspective to where we are and where we want to go. Tune in with Josh to learn more!
In the newest episode of Becoming HeadStrong, Dr. Nick sits down with Dr. Andrea Becker. She is a current professor at California State University, Sacramento. She is an expert in leadership and coaching and has immense applied experience in the field. Tune in to hear a great conversation between Dr. Nick and Dr. Andrea Becker!
In the newest episode of Becoming HeadStrong, Coach Kristina answers the question, "How do you become exceptional?" This answer isn't an easy one to find as athletes are always looking to be the exception. What does it take to achieve that? How do I become the outlier and the one that is pushing yourself harder than others? Listen along with Coach Kristina as she helps us reach that ultimate goal to be exceptional.
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nicole is back with the first part of her new series, "Clarify the Cliche." In mental performance, cliches are used often to help with understanding of certain parts of performance. The goal of this series is to bring clarification to what some of these cliches actually mean at a deeper level. Listen in with Dr. Nicole as she covers three of these in part one of her new series!
In the newest episode of the Becoming HeadStrong Podcast, Coach Becky is back with a conversation on the topic of "Family" in sport. It's a topic preached by coaches all the time, but what does it actually mean? What does it look like in your team? How do we create the feeling of family in our team? Find answers to these questions and more in the newest episode!
In the newest episode of Becoming HeadStrong, Coach Hillary talks about emotions and specifically anger. Anger is a natural emotion that can be even necessary in certain situations. As performers, we have to learn how to channel anger appropriately and take control over our anger. Tune in as Coach Hillary helps us learn how to do this!
In this episode of Becoming HeadStrong, Josh talks about defining success and failure within ourselves. What do they mean to us and how do those definitions affect our performance and motivation? Tune in and learn how to find these answers for yourself and ultimately use them to help yourself reach your full potential.
In the newest episode of Becoming HeadStrong, we are bringing some incredibly exciting news to the rest of the HeadStrong family! Join Coach Josh as he breaks down the newest branch of HeadStrong Consulting back in his home state of Minnesota and what will come with that. Tune in and share with your friends and family to be a part of this journey back to the Midwest!
In this episode of Becoming HeadStrong, Coach Chelsea shares a personal story that relates to the concept of self-fulfilling prophecy. Leaders and coaches have a much bigger influence than we may even think. They can directly affect our abilities to do certain things by changing our belief within ourselves. Tune in with Coach Chelsea to learn more about the importance of self belief and a self-fulfilling prophecy.
In the newest episode of the Becoming HeadStrong Podcast, Dr. Nick shares a proverb that he relates to performance. What this short story brings to our perspective on performance is the importance on all of the little things. The little, sometimes forgotten, and miniscule parts of our performance ultimately always play a role in our pursuit of bigger things. This can also be talked about as "The Butterfly Effect." Listen along with Nick as he breaks this down and connects this to our journey towards our goals.
In this episode of Becoming HeadStrong, Coach Kristina talks about trust. We are always told to trust in ourselves and what we are doing, but sometimes it is just not that easy. Trust is something that takes a long time to form, and it can also disappear in a flash. How can we gain that trust in ourselves? Listen along with Kristina as she breaks down strategies to build and maintain trust!
In this episode, Dr. Nicole talks about the phrase "You win or you learn" and why that is not always the case. The idea of this statement makes it seem like you need loss in order to learn from an experience. Challenge yourself to learn something everytime you perform whether you win or lose. Rather than experience itself teaching us lessons, Nicole helps us learn to reflect on experience to learn instead.
In this episode of Becoming HeadStrong, Coach Josh talks about a mental strategy that isn't thought of as much as others, especially at the younger levels. Pre-Performance Routines are incredibly underrated in how much they can elevate performance if done with the right intention and effort. Listen along with Coach Josh as he explains the importance and the how when thinking about your routine to bring more confidence during performance.
In Becky's first episode with Becoming HeadStrong, she gives her perspective on how we can through these dead spots in sport where we are not seeing the same growth. As a coaching specialist, Coach Becky has some useful tips for these situations. Tune in to hear from an expert in the field of coaching and get to know Coach Becky!
In this episode of Becoming HeadStrong, Coach Hillary gives us techniques for endurance athletes to help manage pain. How can mental skills help us push through these tougher times? Listen in for a way YOU can manage this adversity and manage these pains and difficulties!
In this episode of Becoming HeadStrong, Coach Josh talks about performance meditation. Performance meditation is a mental tool that can enhance our performance in many ways, and Josh describes what it is and what it looks like when he does it with athletes. Tune in to learn more!
Listen along as Coach Chelsea interviews Renee Kindler.
Renee Kindler is a Nurse Practitioner, Sleep Expert, Functional Health Consultant and Savvy CEO of Aonani Functional Medicine- a boutique virtual practice where she helps clients boost their energy and restore restful sleep. She earned her MSN from Gonzaga University in 1999 and has practiced family medicine, pediatrics, and most recently sleep and neurology. She is passionate about sharing the tremendous impact of identifying what is disrupting your sleep, making you tired, and stealing your focus. She also helps you implement nutrition and lifestyle strategies that impact your energy so you can show up in your life everyday exactly how you want!
In this episode of the Becoming HeadStrong podcast, Kristina talks all about feedback. Feedback comes in many shapes and forms from different people,including ourselves, and in different ways. We have complete control over the conversations we have with ourselves regarding the feedback we get. Listen along with Kristina to becoming the best version of ourselves using feedback from others!
In the second episode of the second season of Becoming HeadStrong, Dr. Nicole talks about setting goals in this new year. These goals and resolutions people set each year do not always work because we try to add new habits to our existing lifestyles when we do not know the best way to actually do this. Forming a new habit can fall into the completion of 4 steps: Queue, craving, response, and reward. Listen along with Dr. Nicole as she walks us through the science of forming new habits in the most effective way for long-term success!
In this episode of the Becoming HeadStrong Podcast, listen along with Josh as we announce the relaunch of our podcast! We are so excited to announce the new content we will be bringing to all of you each week. Josh also talks about his personal reflection and processing that came along with the the event on Monday Night Football this past week involving young Buffalo Bills safety, Damar Hamlin.
In this episode of Becoming HeadStrong, Dr. Nick highlights the moments that define a performance. How does our preperation affect these moments when they come? We can prepare ourselves for these brief seconds that affect our overall perception of how a competition might have went. Listen along with Dr. Nick as he guides us through the preperation for these moments!
In this episode of Becoming HeadStrong, Coach Kristina gives us a few ideas on building confidence. Every athlete wants to feel confident and this can lead to many results such as success and enjoyment. There are different tactics we can use at both the individual and team level to build our confidence. Listen along to learn about these ideas from Coach Kristina!
In this episode of Becoming HeadStrong, Coach Josh finishes up his two part series on anxiety and anxiety management by building off of the first episode on acceptance. After we acknowledge our feelings and see them for what they are, we can react and reframe our anxious thoughts and feelings. Listen along with Josh as he talks about one of his favorite strategies to slow down our mind and mentally "lock in."
In this episode of Becoming HeadStrong, Coach Josh starts part 1 of a two part series on anxiety and how we can handle it efficiently and effectively. The first step, before we can react to our anxious feelings, is to accept that they are there and real. How can we do this without being overwhelmed? Listen along with Josh as he breaks down the importance of recognizing anxiety before we can take action with it.
In this episode of Becoming HeadStrong, Coach Hillary talks about not quitting. How can we remind ourselves to keep pushing and keep improving? How can we adapt to changes in the plan we have for ourselves? Listen in as Hillary walks us through strategies to be resilient and don't quit!
In this episode of Becoming HeadStrong, Coach Amanda talks about control. Control is something we consistently work with clients on, and to the general listener, there is a good chance we have been told to control the controllables before. Coach Amanda gives us a practical example of how we can put this into action and keep progressing while feeling more in control.
In this episode of Becoming HeadStrong, Coach Chelsea talks about feedback from others and that need for that feedback. Rather than thinking about those who are not reaching out to us and checking in, can we think about the people that are reaching out and checking in? Is it that no one is checking in or is it that just someone isn't?
In this episode of Becoming HeadStrong, Dr. Nick addresses what he calls the space between awful and awesome. This can be seen through emotions, self-talk, performance conditions, and many more aspects of how we are performing. We naturally strive to always be on the awesome side of that continuum, but what do we do if we aren't able to be all the way to the right?
On this episode of Becoming HeadStrong, Coach Kristina talks about how we can be at our best as a team. How can we bring the best version of ourself to bring out the best in others? Sometimes our teammates are unable to bring their best to any given day, but we can bring our attitude and effort to them to elevate how much they can bring. As individuals, we are able to bring down the team as a whole or bring it up. This all falls down to being greater than great.
According to the research, if you take less than 5649 steps per day, you are more prone to experiencing bouts of depression and anxiety. How many steps does the average American get? Find out the answer to that question and more in this podcast episode.
In this episode of Becoming HeadStrong, Coach Josh talks about being grateful and acknowledging it each day. This can help you stay present and keep the life around you in perspective. Along with this, Coach Josh also talks about his Thanksgiving experience back in Minnesota and how it reminded him of an exercise he uses with clients.
In this episode of Becoming HeadStrong, Coach HIllary talks about attitude. We have all been in a moment where we did not have the positive attitude we want, but how can we bring that attitude up when we need to? Coach Hillary breaks down some strategies involving looking back on past performances to bring our attitude back up right now in the present.
In this episode of Becoming HeadStrong, Coach Amanda gives us some practical tips for pushing through fear. Fear is a shared human experience, and we need to understand that first. How can we accept that fear is there rather than deny it is there? How can we allow it to be with us while healthily controlling it? Get answers to these questions and more in this episode to help push through fear and even use it in your favor!
In this episode of Becoming HeadStrong, Coach Chelsea breaks down what trust looks like in a team. How can we build trust within a team outside of the usual practices, meetings, etc.? We need to foster an environment where we know each human on the team and not just the athlete. We can learn more about eachother including hobbies, pasttimes, and other areas of life to build a more trusting relationship.
In this episode of Becoming HeadStrong, Coach Kristina helps guide us to the mental toughness we have already shown. We strive to become more mentally tough than we were yesterday, but it is also important to acknowledge the toughness you already have. Kristina breaks down several areas that we can look at within ourselves to show the mental toughness we already have while we search for greatness.
Misogi is a term that comes from Japanese culture that indicates a challenge you take on once a year with a 50/50 chance of success. In this episode, you'll learn what a misogi is and why you should do one.
In this episode of Becoming HeadStrong, Coach Josh discusses the Law of Effect. This general rule is primarily rule is applied to teams and group settings often, but how can we apply it to ourselves? How can we use our own self-talk and internal communication to improve our performance? Tune in with Josh this week to learn an effective tool to help in our pursuit of being the best version of ourselves.
In this episode of Becoming HeadStrong, Hillary targets being present or being here now. We find ourselves thinking futuristically often telling ourselves we will be happy once we achieve something in the future. We need to, however, enjoy the process and the moments that bring us to the outcome. The moment can be hard and challenging, but if we can enjoy those parts as well, it will be more fulfilling in the end.
In this episode, Coach Chelsea continues with the last C of mental toughness and talks about how confidence is incredibly important in becoming mentally tough.
In this episode of Becoming HeadStrong, Coach Amanda talks about team cohesion. Coach Amanda has worked with athletes of all ages and backgrounds on team cohesion which shows it's importance. How can teams stay united and aling towards the same goals? What are the different kinds of team cohesion that can be seen in different teams across genders? Amanda answers these questions and others in this episode!
In this episode of Becoming HeadStrong, Dr. Nick breaks down how we can strive for our plan A while not feeling entitled to it. What do we do if Plan A goes sideways? How can we prepare ourselves for a situation in which we need to adapt? Having a Plan B can be key in our ability to push through situtations in which things are not always on schedule.
Happy Halloween HeadStrong family! In this episode, Coach Kristina, talks about fear and scary events that can come up during performance. A lot of these times, it can affect us physically through heart rates, the shakes, and countless other ways. Coach Kristina gives us three tips to handle these fearful situations: Don't drag it out, dissociate your fear, and make a decision to get through your fear.
We often hear talk about getting "1% better everyday". While this seems very manageable, what does it actually look like?
In this episode of Becoming HeadStrong, Coach Josh talks about the difference between positivity and optimism. A lot of times as athletes and performers, we are told to just "be positive." When in fact, this can push our feelings to the side when we need to acknowledge these feelings before growing from them. In reality, we should strive to be optimistic to allow us to continue to build and build.
In this episode of Becoming HeadStrong, Coach Hillary talks about letting go of mistakes. A highlight of this episode is to control our reactions to mistakes. Are you going to learn from it and move forward or sit on that mistake? Mistakes can build up and weigh us down, so we need to choose to let go of these mistakes to keep ourselves from slowing down from this weight.
In this episode of Becoming HeadStrong, Coach Hillary talks about letting go of mistakes. A highlight of this episode is to control our reactions to mistakes. Are you going to learn from it and move forward or sit on that mistake? Mistakes can build up and weigh us down, so we need to choose to let go of these mistakes to keep ourselves from slowing down from this weight.
In this episode, Coach Chelsea continues talking about how to build mental toughness by actual definition. She continues on with the C's of mental toughness and talks about the C of Challenge. Listen to see how you can grow in being high in challenge!
In this episode, Coach Chelsea continues talking about how to build mental toughness by actual definition. She continues on with the C's of mental toughness and talks about the C of Challenge. Listen to see how you can grow in being high in challenge!
In the 500th episode of Becoming HeadStrong, Coach Amanda breaks down professionalism in collegiate sports. With college athletes now able to make money, there was a lot of celebration. However, there are some negative effects that can arise from this. Amanda breaks down how this affects sport specialization, contract and money chasing by athletes, and outcome motivation opposed to the love of the game.
In the 500th episode of Becoming HeadStrong, Coach Amanda breaks down professionalism in collegiate sports. With college athletes now able to make money, there was a lot of celebration. However, there are some negative effects that can arise from this. Amanda breaks down how this affects sport specialization, contract and money chasing by athletes, and outcome motivation opposed to the love of the game.
In this episode of Becoming HeadStrong, Dr. Nick revisits the idea of pressure. Coaches can sometimes encourage athletes by letting them there is "no pressure," but is this productive or minimalizing the moment? Nick breaks down how we can redirect this pressure towards preperations and the process to handle it in a controllable way while also reaping the benefits of pressure.
In this episode of Becoming HeadStrong, Dr. Nick revisits the idea of pressure. Coaches can sometimes encourage athletes by letting them there is "no pressure," but is this productive or minimalizing the moment? Nick breaks down how we can redirect this pressure towards preperations and the process to handle it in a controllable way while also reaping the benefits of pressure.
In this episode of Becoming HeadStrong, Coach Kristina talks about what we want to be as players, performers, coaches, etc. Once we can find out what we want to be, we can use this to guide ourselves towards that goal. Kristina also connects this to the role of parent, coach, and leader, as these positions also need to ask what their players want to be, so they can be a guide to that goal.
In this episode of Becoming HeadStrong, Coach Kristina talks about what we want to be as players, performers, coaches, etc. Once we can find out what we want to be, we can use this to guide ourselves towards that goal. Kristina also connects this to the role of parent, coach, and leader, as these positions also need to ask what their players want to be, so they can be a guide to that goal.
Stress seems to be killing us all, yet if we recognize that a meaningful life is a stressful life..... we can learn to utilize stress in a positive, facilitative way.
Stress seems to be killing us all, yet if we recognize that a meaningful life is a stressful life..... we can learn to utilize stress in a positive, facilitative way.
In this episode, Coach Josh walks through one of the hardest mental games out there, golf. Josh talks about working as a process golfer and not an outcome golfer. This includes not putting your focus towards the outcome of the shot beforehand and instead thinking our way through the best preperation for the present shot at hand.
In this episode, Coach Josh walks through one of the hardest mental games out there, golf. Josh talks about working as a process golfer and not an outcome golfer. This includes not putting your focus towards the outcome of the shot beforehand and instead thinking our way through the best preperation for the present shot at hand.
In this episode of Becoming HeadStrong, Coach Hillary breaks down communication in both verbal and non-verbal senses. Communication is crucial to team success, but how do we improve on it? Coach Hillary breaks down four ways to become better communicators during performance in both verbal and non-verbal ways.
In this episode of Becoming HeadStrong, Coach Hillary breaks down communication in both verbal and non-verbal senses. Communication is crucial to team success, but how do we improve on it? Coach Hillary breaks down four ways to become better communicators during performance in both verbal and non-verbal ways.
In this episode, Coach Chelsea continues her series on building mental toughness by way of definition of what mental toughness means. Listen as she talks about how important commitment is to becoming mentally tough.
In this episode, Coach Chelsea continues her series on building mental toughness by way of definition of what mental toughness means. Listen as she talks about how important commitment is to becoming mentally tough.
In this episode of Becoming HeadStrong, Coach Amanda unpacks the foundation of different motivations in youth sport for parents and coaches. Youth sport carries with it goals of going to the Olympics, winning championships, earning a scholarship, etc., but we cannot forget about fun. Playing sport for the love and enjoyment of it helps relieve pressure and also have a better time while we play. These big goals may come, but they may not, and most kids won't make it professional or go to the Olympics, but we can still love our sport and enjoy it either way.
In this episode of Becoming HeadStrong, Coach Amanda unpacks the foundation of different motivations in youth sport for parents and coaches. Youth sport carries with it goals of going to the Olympics, winning championships, earning a scholarship, etc., but we cannot forget about fun. Playing sport for the love and enjoyment of it helps relieve pressure and also have a better time while we play. These big goals may come, but they may not, and most kids won't make it professional or go to the Olympics, but we can still love our sport and enjoy it either way.
Dr. Nick tries to settle an age-old debate about motivation. Fear vs. love. What should you look for while searching for motivation? Fear can be helpful and keep us ready to respond to avoid the feared outcome, but does it outweigh the power of love? Love can be seen through intrinsic motivation and pushes us to persist through all forms of adversity. Listen to Dr. Nick break down the key differences between love and fear, and how we can utilize both to reach our peak motivation.
In times of fear, stress, struggle, pressure, and uncertainty.... your job is to convince yourself. Most people easily convince themselves to NOT do things during these emotions. This podcast episode is about convincing yourself to DO IT!
We all go through difficulties, yet you can choose to GROW through difficulties as well. This episode uses Joe Burrow's story as an example of recognizing that the things you want aren't always the things you need in order to achieve your ultimate goals.
You will inherently be more confident when you feel that you have control over a situation. Coach Josh explains how you can determine what you have control over then focus on them for your optimal performance.
Coach Hillary talks about two different ways to change your self-talk as well as why this is important!
In this episode, Coach Chelsea begins a four-part series on the 4 C's of mental toughness and talks about how to improve in each.
You are supposed to be doing hard things! You DO have the capacity to do those hard things. Don't listen to the nay sayers as they will only throw you off track. This is YOUR journey!
In this episode, Coach Katie recaps her three-part series about culture for coaches. She also ends her tenure with HeadStrong with a heart-felt thanks to all of the listeners in this farewell podcast episode.
In this episode, Dr. Nick talks about an important quality for consistent performance in an organization. Culture. Creating a culture where individuals let go of personal wants and needs and are driven by a desire to do what's best for excellent team performance.
In this episode, Coach Kristina talks about the importance of starting mental training right now. She talks about the importance of starting now and not waiting until you feel like things are out of control.
In this episode, Coach Josh talks about how to set goals but making sure you understand the process and how important that patience is.
In this episode, Coach Hillary talks about how your self-talk can create a space for you to perform at your best.
In this episode, Coach Hillary talks about how your self-talk can create a space for you to perform at your best.
In this episode, Coach Chelsea talks about building awareness of what physically happens in your body when you experience stress so you can better manage your stress.
In this episode, Coach Amanda talks about what dopamine is, how your body uses it and how to get the most out of the dopamine you start your day with. Listen as she recommends a great way to have a good day!
Katie continues her quest to help you develop a culture of success. Coaches, this one is for you!
Katie continues her quest to help you develop a culture of success. Coaches, this one is for you!
In this episode, Dr. Nick reflects on the emotion high performing individuals, or human beings in general, experience...frustration! Listen as he talks about how it can be beneficial for performance.
In this episode, Coach Kristina talks about a concept that can help you to make small changes in your life and your overall performance...the one percent rule.
This episode talks about a specific mistake Einstein made, on purpose, and the reaction of his students. It ends with three questions and some lessons going forward.
In this episode, Coach Josh introduces himself to the Headstrong Team with his first podcast. He firmly believes in the concept of lethal patience and elaborates on what that means to an athlete and competitor.
Join our exclusive group and receive exclusive content on building mental toughness! For athletes, coaches, parents, and performers of all walks of life. For less than the price of 1 individual session, you will get 8 weeks of content PLUS 8 live coaching sessions! In this episode, you will also receive a code for a discount on membership. Let's gooooo!!!!
In this episode, Coach Chelsea talks about the dreaded transition from summer back to school and practices. How do you make it less overwhelming? Listen to find out!
Hard work is important, but it's also ok to not be crazy busy. It is even becoming more important to take the time to rest and recover!
In this episode, Coach Katie continues her series on how coaches can build a culture of success!
In this episode, Dr. Nick continues his discussion from pieces ofShannon Lee's book: Be Water, My Friend. Specifically he dives into a discussion about the 5 enemies and how they affect your performance.
There are many times we enter a situation with the mindset of "let's see what happens." In this episode, Coach Kristina talks about some ways you can set yourself up for success.
Getting to, and maintaining, elite status doesn't happen by chance, it happens by choice. Day in, day out, the decisions you make influence whether you become elite.
In this episode, Coach Hillary talks about focusing on stopping in the midst of everything going on. Just breathe and refocus your mind and energy on one thing, finding peace amid the chaos, learning to calm your mind and body no matter what is going on around you or how busy you are.
In this episode, Coach Chelsea asks you to think about the last time you reached out to someone to let them know you are grateful for them or that you care about them. She talks about the effects of doing so and why it is important.
In this episode, Coach Chelsea asks you to think about the last time you reached out to someone to let them know you are grateful for them or that you care about them. She talks about the effects of doing so and why it is important.
In this episode, Coach Amanda talks about how you don't only have to sit and be still to meditate. There is meditation is many forms and walking is one of them!
Culture can make or break your program. This episode is the first in a series to help coaches set the culture that they want.
In this episode, Dr. Nick talks about the idea of "savoring". Listen to see what he means and beneficial savoring is.
In this episode, Coach Kristina talks about how sometimes we hold ourselves back in our daily tasks or in our sports. This episode talks about allowing yourself and giving yourself permission to push the limits
Given we are now halfway through 2022, Dr. Detling walks you through a 3-question exercise built to help you determine how to live your best 2nd half of 2022.
In this episode, Coach Hillary wants to remind you of the benefits of talking positive to yourself through positive affirmations. Listen as she describes how to create affirmations that work for you!
In this episode, Coach Chelsea reminds you how faking it till you make it can help you to eventually believe what you are faking.
In this episode, Coach Amanda is speaking to all you coaches! She dives into the importance of allowing athletes to speak how they feel. Creating a space where athletes feel safe will have positive effects on performance in the long-run.
In this episode, Coach Katie goes back to the Fresh Eyes series and gives you more tips on how to approach problems or problems with more creative solutions.
In this episode, Dr. Nick talks about 4 ways to free yourself up to perform at a high level. Listen as he gives you pointers to alleviate some pressure.
In this episode, Coach Kristina talks about an exercise for shifting negative self-talk to something more productive and things she has learned about athletes after doing the exercise. What is your self-talk? Listen to how she brings light to perception related to negative thoughts.
Creating bookends on your day; habits that you repeat the night before and the day of; can help you be at your best every day.
In this episode, Coach Hillary talks about the differences between playing to win and playing to lose. She uses mindfulness to describe how to refocus for playing to win and focus on relevant factors.
How do you continue to hike when things get tough? In this episode, Coach Chelsea talks about using a metaphorical hike to achieve your goals and see the beautiful waterfall that is at the top.
What is the difference between roles and identities? We all play multiple roles in our lives, but playing the one you are currently in is imperative.
In this episode, Coach Katie does a mental health check-in. If you're feeling like you've been down or in a dark spot, listen to how Katie has your back.
In this episode, Dr. Nick talks about some of his favorite points from the book, "Be Like Water, My Friend" by Cheryl Lee. He expands on how she talks about how goals aren't always meant to be reached. Listen as he tries to help make some sense of this idea.
This is Coach Kristina's 100th podcast episode!!!! She shares her journey with you here.
Many graduates are told to follow their passion, but what do you do if you don't know what you're passionate about?
In this episode, Coach Hillary talks about how to decide what's important and what isn't to let go of the many distractions around us!
In this episode, Coach Chelsea talks about how coaches can either cause someone on their team to harness their power or step out of their power and the impact the words of a coach have on someone long past the expiration date they may have in mind for those words.
Though not a new topic, a very important one. In this episode, Coach Amanda helps the listener understand the difference between the growth and fixed mindset and how to develop a growth mindset.
The third episode in this series follows up on (1) allow yourself to be bored and (2) going back to the basics. Coach Katie encourages you to put yourself in different situations.
This episode is based on the book "Be Like Water" written by Bruce Lee's daughter, Sharon. Your Kung Fu actually refers to your passion.
Every day is a great day to check in on your mental toughness. In this episode, Coach Kristina takes you through an exercise you can use any time to check in on your mental toughness journey!
Many people see stress as a bad thing that should be avoided. In the book, the Upside of Stress, by Kelly McGonigal, there are strategies you can use that will help stress actually be good for you. Learn one strategy in this episode!
One of the core aspects of mental toughness is concentration. This refers to the ability to focus on particular cues in your environment and your ability to respond to those cues. In this episode, Coach Hillary discusses how to improve your concentration.
In this episode, Coach Chelsea checks in with all of you on your New Year, Better You and talks about the importance of planning for relapse.
In this episode, Coach Amanda talks about the importance of cross training and why limiting yourself to one sport can inhibit performance in your main sport.
In this episode, Coach Katie continues her series on how to be creative and bring a new perspective to a problem you may be facing.
In this episode, Dr. Nick talks about a new spin on how to make the transition into your performance space. Listen to see how you can try this in your own performance.
In this episode, Coach Kristina talks about approaching long-term and short-term goal setting. Being a hard-core goal setter and an anti-goal setter, she has first-hand experience in this...
May is Mental Health Awareness month. In this episode you will hear 4 strategies that will help you take care of your mental health.
In this episode, Coach Hillary gives some tips on how to deal with less than ideal conditions. Whether they be equipment failure, weather, or anything that takes your focus away from where it needs to be.
Think of a time when you REALLY wanted something.... which resulted in you seeing more of that thing you want around you. This is called the Baader-Meinhof Phenomenon, which you can use to your advantage! Find out how in this episode.
Do you tacklet problems with the same ineffective strategy over and over? This is part 1 in a series where Coach Katie discusses how to tackle problems more effectively.
In this episode, Coach Chelsea talk about achieving flow and some basic constructs for doing so.
The article referenced in the podcast is:
Nakamura, J., & Csikszentmihalyi, M. (2020). The experience of flow: Theory and research. In S. J. Lopez, L. M. Edwards, & S. C. Marques (Eds.), Oxford handbook of positive psychology (3rd ed.). Oxford University Press.
In this episode, Dr. Nick talks about how to streamline the mental skills you have to optimize your performance.
In this episode, Kristina talks about some tips for how to manage the unfamiliarity of travel and training.
Do you stresslax? This term indicates that when you are supposed to be relaxing, it actually causes you more stress. Find out how to actually RElax in this episode.
In this episode, Coach Hillary talks about time traveling to a time that may decrease your chance of success and how to stay more present in the moment.
In this episode, Coach Chelsea talks about why it's important to get out of your comfort zone and gives a new perspective on failing.
In this episode, Coach Amanda talks about how getting to their "peaks" takes a lot of struggle to get there. She brings perspective to the problems with this!
In this episode, Coach Katie talks about how in the times we don't want to do something we can find a way to become more aligned with our goals or the work we're required to do.
In this episode, Dr. Nick talks about how those times we stray from our plan or goal for the first time and then think "I slipped up, therefore it's over" is not the end of achieving our goals.
In this episode, Kristina talks about limiting beliefs and how bad they are for confidence and performance.
Many people with they were fearless; meaning the absence of fear. In this episode, listeners learn that it actually means to fear less, which is very practical in reality.
In this episode, Chelsea talks about how to communicate for success and give you 2 tips for making sure your messages are sent effectively!
In this episode, Coach Amanda discusses how to be in the present moment - and the importance of it.
In this episode, Coach Katie talks about how redefining your goals can keep you on track to succeed and achieve your initial goal. Listen to hear her take on goal setting and it's importance in sport.
In this episode, Dr. Nick talks about one of the most commonly used strategies for managing stress. Listen how he talks about how we make ourselves stuck.
In this episode, Kristina talks about how to navigate life after an event you've trained hard for is over.
Lost Skill Syndrome is when an athlete could previously execute a basic skill and they no longer can - seemingly overnight. As though they "lost" that skill. In different sports it may be referred to as the yips or the twisties. We have done podcast episodes on how to get over that as athletes, but in this episode, Dr. Detling talks to coaches and parents about how to manage it.
In this episode, Coach Chelsea talks about finding happiness in the rat race of life with 2 tips for increasing happiness. The book mentioned in the podcast is Tal Ben-Shahar "Happier".
In this episode, Coach Amanda talks about advice vs. discipline. There is a large assumption that we need advice, but discipline is what we need more. Listen to how she breaks it all down!
In this episode, Coach Katie talks about why using the saying "It Goes Without Saying" can be confusing or create barriers in communication.
In this episode, Dr. Galli gives you tips on how to prepare for your "big day". Listen as he breaks 3 tips down for performing your best when it matters most.
In this episode, Coach Kristina talks about how issues in Olympic figure skating affect not just the individual involved in scandal, but everyone competing in the event and why it's important to plan for the unexpected.
In this episode you will hear the story of Omar Echeverra of Team Mexico and how Team USA stepped up to help.
In this episode, Coach Chelsea talks about the importance of a pre-game routine and how to keep yourself from losing before you begin competing.
In this episode, Coach Amanda talks about how getting creative can make you happier. LIsten up to see how she tells you the way to happiness through creativity.
In this episode, Coach Katie talks about how entimologists use "pinning" for a chance to study an insect later. She breaks it down into understanding how saving things that bring you joy for "the perfect time" might not be so effective.
In this episode, Dr. Galli talks about a style of leadership that is about putting the followers first. Listen up to hear how becoming more of a servant leader can make you a better coach and leader.
We all know the importance of taking a physical rest day to recover, but how do you MENTALLY rest during a day off?
In this episode, Coach Chelsea talks about the one piece of the mindfulness concept that often goes unlooked and how to begin to remain aware of it.
In this episode, Coach Amanda talks about leaving a comfortable space toward an unknown space and how to become more comfortable in that new, transitional space.
In this episode, Coach Katie talks about how awareness of ourselves can create the identity others perceive us as. Assumptions are made about your identity based on what others see. Listen as she dives into how to become more aware of the unconscious actions you may demonstrate.
In this episode, Dr. Nick talks about a hidden power we all have that may not use to our advantage. Listen as he divulges this power and all that it entails.
In this episode, Coach Kristina talks about do what you love, especially on Valentines Day! She discusses the effects of doing what you love and how important it is.
Science has made the benefits of meditation very clear, yet many of us have excuses for not meditating. In this episode, Dr. Nicole Detling walks you through the 4 typical excuses people use for not meditating and how to work past them.
In this episode, Coach Chelsea talks about why putting pressure on yourself for a big game isn't necessary.
The word of the day to day is FAILURE. Do you embrace it? Listen to how Amanda explains why it is important to love failure.
In this episode, Coach Katie talks about what mentally tough people do in bad circumstances and how to find the space for adversity to be a place to thrive in.
In this episode, Kristina addresses and gives some tips on how to act through change and uncertainty. Change is inevitable and experienced by everyone.
In this final episode of New Year, Better You, Coach Chelsea talks about the importance of recognizing the benefits on your mental health from all of the exercising you have been doing.
In this episode, Amanda talks about recognizing athletic identity and it's importance in transitioning out of sport. How can you adjust this? Listen and she'll tell you!
In this episode, Coach Katie talks about why the "magic" of competition doesn't make us perform better and why it's important to treat practices like competition.
With the 2022 Winter Olympics on the horizon, Dr. Galli shares traits and characteristics Olympians possess and how you can harness your inner Olympian within...
In this episode, Coach Chelsea talks about the importance of finding support in your continued exercise journey in this new year.
In Terry Orlick's book, In Pursuit of Excellence, he focuses on 10 prerequisites required for excellence. Hear about those prerequisites in this episode.
In this episode, Dr. Galli talks about the importance of striving to perform well on purpose, rather than on accident.
In this episode, Coach Chelsea talks about the stages of behavior change and how to move forward in staying committed to your exercise goals this year.
In this episode, Coach Kristina talks about the importance of getting your body warm and your brain ready with an intentional warm-up and how "winning the warm-up" isn't possible.
If you made one little shift in your life, what outcome could that encourage? We get stuck in our habits and patterns and fail to notice our surroundings. We also tend to get frustrated because nothing is changing. If you want your life to be different, YOU have to change.
In the first installment of New Year, Better You, Chelsea introduces some tips on how to start the New Year off ready to stick to your exercise program.
In this episode, Amanda talks about challenges, roadblocks, hardship, however you name it, that everyone experiences and how to choose to find a silver lining during those tough times.
How much effort are you willing to put in when you don't know where the "finish line" is? Katie breaks this concept down in this new episode!
If you set New Year's Resolutions, this technique may be helpful to you to set the most appropriate resolution that, this year, you will actually achieve!
Many people ask us how young is too young to begin mental skills training? Coach Kristina answers that question here.
Having a bad day? In this episode you will learn 5 simple science-backed strategies for how to turn your day around.
On this Christmas Eve, it's important to do what's necessary for you and your mental health. Learn about the necessity of boundaries in this episode.
You will learn about a free test you can take to get feedback on what matters the most.... from the person who knows you best. Listen to this episode to learn the 3 most important questions to ask yourself.
Our brains are truly marvelous. There are times when your brain feels to be moving at rapid speed while other times it feels to move at a snails pace. Did you know you have the ability to control your brain's processing speed?
This episode is based on an article written by Dr. Donn Dexter, MD, a neurologist at the Mayo Clinic. You will hear five easy to implement tips for improving or maintaining the health of your brain.
New Year, BETTER You; rather than new year NEW you. You can improve and get better, regardless of your past experiences. Start with the basics, and you are much likely to stick with your new endeavors and resolutions!
More and more athletes are doing a horrible job of balancing their sport with their lives. This is being pushed by parents and coaches who believe they need to specialize their kids at a young age. Yet this can cause many more problems than it is worth!
To make room for what we want, we have to say no to many options that come our way. Though this may seem obvious, it is not always easy.
Performing under pressure can be so challenging. JUICE is an acronym that encompass the 5 ingredients of pressure.
Did you ever stop to think you have made it through 100% of your days thus far? Even those ones that were incredibly difficult....
In this episode, Coach Chelsea talks about the mindfulness technique of being where your feet are. Have you ever noticed when you are in a room physically, but mentally you aren't aware of what is happening in front of you? Recognizing you aren't where your feet are is a great way to enhance awareness and focus on the task at hand.
In another episode of Coaches Corner, Amanda speaks about the importance of coaches supporting their athletes. This begins every day with how you enter practice. It's more important than you think!
In this episode, Coach Katie talks about how the same mentality you have when trying to grow a plant applies to growing as an athlete. Listen close to hear how she compares the two!
Hercules had 12 tasks that he had to accomplish at one point and was a real hero. Lesser known is Hera, the wife of Zeus, but not the biological mother of Hercules. She was a true terror of Hercules. What's the lesson? Listen to this episode to find out.
On Black Friday, 2021 ONLY, purchase one gift card in any amount and you will get a second gift card of equal amount. Give the gift of Mental Toughness this season!!
Coaches often give "pep talks" to athletes before competitions. Are all pep talks effective? In this episode, Kristina gives you some pointers (in a 4 step process) on how to give the best pep talk that your athletes need in those moments.
This episode will walk the listener through 10 Ways to Make Your Day Positive - written by Douglas Pagels.
In this episode, Coach Chelsea talks about the importance of self-care in order to be the best parent possible. She gives some mindful tips and suggestions of how to feel good when you just feel like you have nothing left in the tank.
In this episode, Amanda gives us a 3rd installment of Coach's Corner where she focuses on punishment. This one is for anyone who deals with anyone who has to get people to do things. Which is MOST of us!
In this episode, Coach Katie talks about how losing $5 out of $1440 is not worth throwing out the rest of the $1435. This lesson is for everyone who thinks about giving up too soon!
In this episode, Dr. Galli honors the legendary career and memory of sport psychology pioneer, emeritus, and valued individual, Dr. Keith Henschen. Dr. Galli shares some of his wisdom in this very special episode.
In this episode, Kristina talks about the benefit of taking the information you have and putting it to practice. She talks about the importance of practicing your mental toughness skills the same way you practice your physical skills.
In this episode, Dr. Detling talks about how to get a boost of dopamine from reliving the past in order to remain in the present moment.
In this episode, Coach Chelsea talks about how letting go of control in anything you do can give you more control and increase the amount of fun you are having.
In this episode, Coach Amanda teaches us about conditioning and behavior psychology. She takes a deep dive into classical versus operant conditioning.
This episode is for anyone with an influence on others, specifically influencing kids. Coach Katie talks about how understanding the roles a young athlete can bring to the table and how to clearly communicate expectations in that role are important in development. Being clear is being kind.
In this episode, Dr. Galli delivers episode 2 of his series related to what we can learn from the mental skills of Greek Gods. The focus of this episode is Atalanta, the heroine who was abandoned by her father because he wanted a boy. Learn how mentally tough Atalanta is and how you can learn from her strengths.
In this episode, Kristina teaches you how to capitalize on mental toughness techniques by teaching mental toughness to others.
"Sisu" is a word that comes from Finland that describes mental toughness in a very organic way. Although there is no specific translation into English, it embodies pushing past your self-imposed limits. True success occurs when you overcome the mind, rather than achieving a specific outcome.
In this episode, Coach Chelsea explains the importance of knowing and recognizing how each of your athlete's sees the world. Our worldviews are shaped by many factors and are an important piece of the effective coaching puzzle.
HeadStrong Coach Amanda did her master's thesis on retiring from sport. In this episode, she discusses her findings.
In this episode, Coach Katie explains what it means to be the primary actor in your life. When we are the primary reactor, typically we are "back in our heels", lack control, and usually feels like you are a couple of steps behind what you're trying to accomplish. Learning to be the primary actor can give you more control as an athlete.
In this episode, Dr. Galli begins his multi-series highlight of Greek mythological folklore. Achilles is first and his biggest vulnerability was his heel. Becoming one of the heroes of the Trojan war, Achilles persevered. Learn where the term "Achilles heel" comes from and how you can apply his experience to your athletic experience.
Mindfulness is about bringing your focus inward. It allows you the time and space to acknowledge and accept things for what they are as well as to regulate your emotions. In this episode, Kristina walks you through a mindfulness exercise.
In this episode, Dr. Detling discusses the difference between encouragement and positivity. Did you know that too much positivity, particularly during difficult times, can become toxic? Yet encouragement, tied to an action or behavior, can usually be the most helpful tool.
Yo Globetrotter, this one is for you! If you are a parent of a perfectionist, this episode covers what you can do to help them with this constant struggle.
Most elite athletes will be retired from their sports in their 20's. Fortunately, 80% of athletes transition well, but the other 20% have quite a struggle. It is a crisis transition. In this episode, HeadStrong Coach Amanda discusses the reality of difficulty for some athletes.
In this episode you will learn a strategy for monitoring your activation levels. Dr. Galli will give you three questions to ask yourself that will help you find that correct level for you.
FOMO = Fear of Missing Out.
YOLO = You Only Live Once.
How to make sense of these in our world today!
The 20th and final strategy in this series is presented by Dr. Nicole Detling. Here you will learn the value of sharing the pressure with someone else.
This is the first episode in a series on transitioning out of sport, or retirement. In this episode, Amanda discusses what happens when an athlete retires.
What happens when we make changes and welcome in new habits? As we bring in more, that typically means we will have to give up something to make room for the new.
In this episode, you will experience the "Theory of Ironic Processes" in that when you attempt not to do something, that is the very thing you do. Listeners will learn to challenge themselves to strive for an exaggerated version of whatever it is you are actually wanting to avoid. What?!? Listen to this episode to learn more.
There is a fine line between many statements that we often use in sports. In this episode, Kristina breaks down a lot of common phrases and helps the listener understand the fine line of each.
In the 19th episode in the series on Pressure Solutions, Dr. Detling talks about the psychological benefit of choosing to go first.
In order to set proper goals that will work for you, it's important to think about your core values and priorities. In this episode, Chelsea walks you through identifying your core values and priorities so that you can set the most effective goals.
In this episode, you will learn the difference between "free thinkers" and robots as well as how to manage most productively!
We should spend most of our time practicing the skills that are considered "basic" as they are the foundation of all the skills in whatever it is that we do.
The 4 R's for unlocking unhealthy and not useful thoughts are presented by Dr. Nick Galli in this episode.
A special deal for our podcast listeners to become part of our HeadStrong VIP family. Daily content for 3 months plus weekly live Q&A sessions with a HeadStrong coach. This is an opportunity you don't want to miss! Listen to this episode for your discount code.
We carry so much on our shoulders that causes us physical and emotional stress. It's heavy and weighs you down. Rather than carrying so much, take care of just one stressor at a time.
In this episode focusing on the 18th pressure solution in the series, Dr. Nicole Detling talks about HOW to regulate your breathing in order to manage pressure.
Learning like a toddler is all about learning with a beginner's mind. In this episode, Coach Chelsea talks about how to use this mindset for your benefit.
Katie Harker addresses the idea of either "winning" or "learning" in this episode. Does it have to be an "or"? We can also learn when we win!
In this episode, Dr. Nick Galli discusses 3 points he learned recently from 3-Time Olympic Medalist, Speedskater Joey Cheek.
When something is bothering you, the more attention you give to what is annoying you, the worse it becomes. In this episode, Kristina discusses how to let it go.
This pressure solution is all about slowing down. Finding ways to slow down your physiological processes as well as your mind will help you manage pressure better.
Listen to this episode to hear Coach Amanda's thoughts on the Olympics and specifically Simon Biles' having to pull out of gymnastics.
Owning your role, understanding what your job is, and doing it to the best of your ability is key for successful performances.
In this episode, you will learn yet another method for handling those pesky "what if" questions.
In the episode, Kristina shares her thoughts on the Olympics as well as her personal experiences as a figure skater.
In this pressure solution, you will learn about using a pre-performance routine. This includes how to create one and what it does for you as well as the difference between a routine and a ritual.
While perfectionism can drive you to train harder and perform better, it can also be very dangerous when taken too far.
In this episode, Katie talks about how to break out of your comfort zone and chase greatness.
Choose to be curious when something "bad" happens, not only does it feel better but you'll be in a better place to problem solve and experience growth. Take a "WOW" approach.
Social facilitation is all about finding others who will help you along the way. No one is successful alone. Find your tribe!
Our 15th solution for handling pressure is to meditate! Find out why we encourage meditation and how to do it in this episode.
In this episode, you will learn about bi-lateral stimulation involved in EMDR. You will also learn how to use this technique in life and in performance for better outcomes.
This episode is building on a previous episode that focused on winning the day. In this episode, Kristina talks about HOW to win throughout the entire day as well as how to DOMINATE.
In this episode, you will learn an interesting twist on the circle of control exercise often used in sport psychology or mental performance coaching.
Discipline is absolutely crucial for performing at your best. When you don't have motivation, you can rely on discipline.
In this episode, the solution for managing pressure is journaling, which is a cathartic experience of releasing pent-up emotions.
This episode is understanding the distinction between anticipation and expectations and how to utilize appropriately.
This is a spin on the "WIN" (What's Important Now) technique we introduced in a previous episode.
This episode will teach you an incredibly simple, yet amazingly powerful technique..... so simple, it just might blow your left hemisphere.....!
This pressure solution is about using an anchor from previous good performances to prepare you for upcoming performances.
When you preference your ideas with a "maybe", you don't really make a decision to move forward.
In this episode, learn how dopamine impacts your performance as well as how to release dopamine into your body.
Think of a time in the past when you won something and you are proud of that accomplishment. In this episode, learn about winning at every single thing you do, rather than just an outcome.
The congruence of what you say, what you think, and what you do is an important component of mental toughness.
Yep, you read that title correctly. In this episode, Zoe contends that Yoda was wrong. Listen here and see if you agree.....
In this episode, Dr. Galli discusses how to be a championship youth sport parent. Part 1 gives you 5 of the 10 principles to follow as a parent to best support your kids.
When it comes to setting goals, the actual outcome isn't what you are looking for; it's all about how you want to feel. The feeling of accomplishment is worth striving for!
Pressure Solution 8 is all about how to stay in the process and avoid outcome oriented thinking. In this episode you will learn 4 separate strategies to attain present-moment focus.
If you think of life as a pie, you have slices that are identified by your roles. The problem is that the slices of that pie can be in competition with each other. What if instead, we treated each role as it's own personal pie?
To prepare for a performance, you do hundreds, maybe thousands, of things. But what about the LAST thing you do?
The next episode in Dr. Detling's series on how to handle pressure, this is solution #7. In this episode you will learn an exercise for recalling past successes and how to use them for handling future pressure.
This episode discusses the necessity to make sure you have everything that's necessary for growth - including stress.
We really don't say nice things about others enough. In this episode, you will learn how praise can impact people. Catch people doing something right!
Sometimes, your performance and trainings can feel monotonous and boring. No matter how much you love what you do, it can drag on at times. In this episode, Kristina will give you several ideas on how to give your performance some flavor.
The 6th solution in the series on how to handle pressure, Dr. Detling discusses how to feel worthy.
Being deliberate about how you give yourself feedback has a huge impact on performance. In this episode, Zoe gives the listener guidelines on how to talk to yourself productively.
In this episode, Kristina discusses the difference between your mind and your emotions as well as how they each influence performance.
Continuing the journey of bringing you a series of methods for managing pressure, in this episode you will learn about pressure solution #5.
When you are looking for motivation, remember, someone needs to hear your story. You have valuable information that the world needs. You are here for a purpose.
This episode is about focusing on what you DO have. Recognizing your strengths can be incredibly powerful for performance!
In this episode, Kristina will take you through an exercise called "Cup of Confidence" that will help build your confidence in the moment, but also in the future.
This is the 4th solution on how to handle pressure in a series on the topic. In this episode, Dr. Detling discusses focusing on the process over the outcome by focusing on the mission.
Episode 3 in a series of 3. Dr. Galli talks about "I must perform well", what that thought does to you, and how to overcome it.
When you complete a task that is difficult, celebrate! Rather than focusing all of your energy on how difficult or unsavory the task may be, choosing a mindset of celebration helps you complete future tasks as well.
Episode 2 in the series on how to manage pressure, Dr. Detling discusses pressure strategies #2 and #3.
Underdogs vs. Giants. Never count yourself out, regardless of how "superior" your opponent might be!
In the second part of the series on "Musterbating", Dr. Galli discusses how to handle the way other people act. This is a must listen!
Trusting yourself is so important when it comes to challenges. In this episode, Kristina discusses questions you can ask yourself to help foster self-trust.
This is episode 1 in a series on how to handle pressure. In this episode, you will learn about how to change your perception of pressure from a threat to a challenge.
Youth sport can be so positive for our kids, yet it can also be negative. Learn to differentiate in this episode.
This is part 1 in a 3 part series honoring the work of Albert Ellis. These episodes will focus on the irrational beliefs we have that sabotage our performances. Today, Dr. Galli talks about the use of the word "must".
Episode 8 in a series of 8 on Building Resiliency. This episode talks about the importance of social support and on building your network.
Have you ever said, "It's too late" or "It's too hard"? In this episode, Zoe discusses these excuses we often use and another way to think about life.
When we "just get by", we don't tend to be as successful as when we are more intentional. Life can be difficult at times and we fall into default modes. Yet taking even a couple of deliberate minutes a day can increase your wellbeing and success exponentially.
This is part 7 of 8 on how to build resiliency. It is based on the idea of using failure as feedback, recognizing it is inevitable, and letting go of the fear of failing. Enjoy!
This episode is a great reminder that, even when times are tough, life isn't all that bad.
Every performer experiences a slump from time to time. How do you respond when this happens? In this episode, Dr. Galli shares some tips on how to manage performance slumps.
Getting "into the zone" is a goal for many athletes. When it happens, it is a beautiful phenomena. It all begins by getting into what is called a "flow state". In this episode, Kristina will define and give ideas for how to encourage a flow state.
The 6th protective factor in resiliency is discussed in this episode: Gritty Optimism. Learn to be more resilient by listening to and applying the principles learned in this 8 part series.
There are some expectations developed around what you do. Athletes have expectations built around the fact that they are athletes. Sometimes these expectations can be helpful, sometimes they can be harmful. In this episode, Zoe talks you through understanding how and when to break the expectation mold.
You are not your performance. In this episode, you will learn how to separate your identity and who you are from the outcomes of your performances.
In this episode, you will learn strategies to motivate yourself to exercise when you don't feel like it!
Episode 5 of 8 on developing the protective factors of resiliency. In this episode you will learn about Flexible Perspectives.
Delayed gratification is difficult to deal with at times, yet is imperative in the performance world. Sometimes you have to make the riskier decision, other times you have to make the hard choice, either way you are either paying now or later.
This is "the mayonnaise jar" story. In this episode, you will hear the story as well as how it relates to high performance.
Who you choose to surround yourself with, your team, is crucial! Finding and picking your team is an important job to be taken very seriously. In this episode, discover what types of individuals are important to have on your team.
This is episode 4 in a series of 8 on how to build resiliency. In this episode you will hear about the concept of Emotional Wisdom and how to use this for your resilient mindset.
What does it mean to be the protagonist of your own story? How will it be helpful for you to think of yourself in this way? Find out these answers and more in this episode.
Did you know that you can use a verbal or visual cue to help facilitate the effects of imagery? Learn how in this episode.
After 231 episodes of this podcast, it's time to check in and see what you have learned and applied. In this episode, Kristina will walk you through a process to maximize your learning.
This is episode 3 in a series of 8 on Resiliency. In this episode, protective factor 3, "Strength of Self", is discussed.
If we are concerned about failure, we likely won't try. And then we will never progress on anything. Avoiding failure isn't the answer. Find the answer in this episode!
What are some performance expectations you currently or have had for yourself? Are they good for you to have? Well, it depends. In this episode, you will learn how expectations can both work for you and against you.
If it is raining outside, and you choose not have joy during the rain, you will still have the same amount of rain. In your life, it is important to choose joy!
Episode 2 of 8 on the topic of building resiliency. Today's focus is on protective factor #2: Mindset. Based on Carol Dweck's research out of Stanford University on Growth and Fixed Mindset.
"What do you like doing best in the world, Pooh?"
"Well......"
It's the spaces between the rewards that matter.
How do you push through exercise pain and reach your goal? In this episode, you will learn a mental technique to help you reach your fitness goals.
How do you go from being fearful to fearless? There are many ways to overcome and manage your fear. In this episode, Kristina discusses strategies for fearing less.
This is the first episode in a series total of 8 on the topic of Resiliency and how to build it. In this episode, you will learn about protective factor #1: Difficult Opportunities.
A keen sense of self-awareness can not only improve performance when it matters most, but can also transform our everyday lives.
You may have heard coaches compared to teachers. Yet coaches are often given more leeway in how they treat their athletes than teachers are given. In this episode, Dr. Nick Galli works to convince coaches to be respectful of their athletes.
Having a breakdown is more normal that you may think. In this episode, Kristina teaches listeners how to manage breakdowns when they occur.
Don't just leave 2020 behind. Learn from it and use those lessons to move forward into 2021.
Welcome to our new mental performance coach, Zoe!
Paralysis by analysis occurs when you spend too much time or effort thinking about something and you end up "freezing" in your competition. In this episode, Zoe talks you through strategies for dealing with this phenomena.
In this episode, you will hear two stories and how they may relate to your current situation. Enjoy!
Christmas Day, 2020. On this day, Kristina discusses the importance of kindness, gratitude, and "having heart". There is so much to learn from on this wonderful day.
We can easily get stuck on what's called the hedonic treadmill, always wanting more and new and feeling disappointment when we don't get it. Yet, research shows that the ordinary is much more satisfactory than the extraordinary. We just have to pay attention.
We often find ourselves busy with our lives. Particularly during this time of year with the holidays and the pandemic added on to our normal lives. But busy doesn't mean productive. In this episode, Justine talks about how to make your busy time.... also productive.
Using the P3 thinking, you can deliberately choose thoughts that are purposeful, productive, and open to possibilities.
In this episode, Kristina encourages you to become a scientist - and reinvent yourself into a better version. Listeners will learn a step-by-step process for reinvention!
What makes you comfortable, can ruin you. And what makes you uncomfortable, is how you grow. Choose your hard. Write your story. Take ownership of your journey. And choose your hard.
Although it is frustrating, sometimes things just don't work out the way you expect them to. What those times give you is an opportunity to do it better the next time around.
Vulnerability has been brought to the forefront by Dr. Brene Brown in various books and talks. Improvement requires vulnerability. Humility means to have a modest opinion of oneself. Peak performance requires humility.
Finishing the alphabet strategies of growing mental toughness and Becoming HeadStrong, you will love this episode from Kristina!
Although we hear this frequently, you truly cannot be everything to everyone. What the most successful people do, is build a strong team around them.
Where do you put your eyes during performance? How do you know if that's the correct place? We talk a lot about focus in sports and the importance of being able to put your gaze in the appropriate place.
Continuing the alphabet journey of mental toughness, Kristina discusses additional strategies on the path of Becoming HeadStrong.
There are many ways to build confidence. In this episode, Dr. Detling will discuss 4 different strategies: preparation, previous performances, people, and positive self-talk.
"Do or do not. There is no try." - Yoda
In this episode, you will learn how the word "try" translates in your mind.
This is the third episode in the series by Dr. Galli on short stories. Hear two stories and an explanation of their meaning in this episode.
The follow-up to her previous episode, Kristina continues the alphabet journey of mental toughness.
COVID-19 has been in our lives for close to a year and we are all experiencing the effects of it. Everyone in the entire world has been affected in some way. Lately, people are talking about "COVID Brain". In this episode, Dr. Detling will talk about what it is, why it is happening, and what to do about it.
What do compliments and fast food have in common? What is an appropriate way to "fuel" yourself, from a mental perspective? These answers are found in this episode.
Equipment in sports essentially become extensions of the athlete's body. Having that sense of "feel" is crucial for many performers. In this episode, Dr. Galli talks about what to do when your "feel" is off.
The first episode in a multi-part series, Kristina teaches you the basics or foundation of being mentally tough.
The most important factor for building confidence is: preparation. In this episode, Justine discusses the importance of preparation as well as how to prepare appropriately.
There are 3 sub characteristics of hardiness that are relevant for mental toughness in performance as well as in life. Particularly doing these challenging circumstances of the pandemic! These 3 sub characteristics are: commitment, control, and challenge. Learn about them in this episode.
The science is clear = Chronic optimism is associated with better health and longevity while chronic pessimism result in disease. Begin your optimistic journey by hunting the good stuff when life gets hard. And Happy 14th Birthday, Elias!
The word "namaste" has many meanings. One is "the worthiness of others doesn't take away the worthiness of myself". This idea can be incredibly powerful in your life and your mental toughness journey.
Success isn't free, rent must be paid. And rent is due every day. Remember to pay your rent.
When building your own house, there are so many decisions that need to be made. There will be struggles and missed deadlines. But once the decisions are made, you are moving forward. The same rules apply for building your future.
Regardless of our best intentions and efforts, we will make mistakes and we will fail. What do you do when this happens? In this episode, you will learn 2 strategies for handling your mistakes.
Many times, we prefer to put our heads down and work hard, assuming that others will see and reward that hard work. Yet, there is power in advocating for ourselves and ask for what we need!
Story telling is a lost art but can be incredibly valuable. In this episode, you will hear a short story and learn performance implications.
The "Go Go Goers" are people who just never stop. They always go go go. Their bodies and minds are constantly in action. These people often choose this lifestyle because they like to be busy and challenged. The problem with this mentality, though, is that they push their emotions off and never really deal with them.
The primary researcher on Grit is Angela Duckworth. She defines Grit as: passion and perseverance. We know that the grittier you are, the more likely you are to achieve success. In this episode, you will learn 3 strategies for building your grit.
"What if" is a question asked by so many people. We can often get so stuck in what is going wrong. Yet asking "what if" can help you get out of the struggle!
The word "flaw" tends to make people think there is something permanently wrong with them. Yet everyone has flaws, even our heroes and superheroes, our role models, etc. Kristina encourages you to "be flawesome".
Responsibility is the obligation to act and is easily measured. Accountability is the obligation to answer for an action and is a choice. Responsibility will help you keep your job; accountability will help you achieve greatness.
Autumn is such a great time to remind ourselves to let go of that which is holding us back. In this episode, Justine discusses how to let go so that you can grow.
Greatness can only be achieved through hours and years of practice. Dr. Galli discusses the importance of always wearing your white belt, which means that you are always questioning, discovering, and improving yourself.
Waiting is a part of life. Although waiting can be uncomfortable, we can also use it to our benefit. In this episode, Kristina will teach you how to utilize waiting in a positive manner.
No one shows up to competition feeling 100% and ready to go every single time. That's what we all want to happen, but that's not reality. However, this is what training is for. When you train through the difficulties, you learn how to manage them on competition day.
The final episode in the 3 part series on stress, Justine discusses the "freeze" part of stress.
The first episode in a 3 part series on stress, this episode focuses on the "fight" part of stress.
Gossip is inevitable, regardless of how you feel about it. Yet not all gossip is negative. In this episode, you will learn how gossiping can be positive!
"Why me?" is a question many people ask.... yet it often means they see themselves as a victim. This is not conducive to high level performance. In this episode, you will learn how to change this counterproductive question to a more productive mindset.
During stressful times, one of the most effective strategies for managing that stress is showing gratitude. In this episode, you will learn how gratitude changes our bodies and brains as well as a 10-second exercise that you can use to begin fighting your stress and enhancing your mental and physical health.
Using a countdown as a pre-performance routine can be very beneficial for some athletes. In this episode, Dr. Nick Galli discusses this countdown, how to create it, and how to use it for optimal performance.
Regardless of the task given, people respond differently. Some are excited and some are resistant. Those who tend to focus on the task at hand are those who are most successful in the end.
This episode is for all of those athletes and coaches who's seasons have been postponed or canceled due to COVID-19. You will learn that your feelings and emotions are normal as well as steps to take next.
In this episode, Dr. Galli talks about a list written by Kobe Bryant about his rules for success. In Kobe's list, he talks about the importance of being a good story-teller. You will hear a story in this episode and learn the importance of finding your own path to greatness.
Our job with every client we work with is to work ourselves out of a job. We want our clients to become so mentally tough they don't need us. In this episode, you will learn a quick technique to assure you are living your best each day.
Perfectionism is prevalent in today's youth, more so than ever before. This trait can be highly detrimental to performance, yet it can also be used to help facilitate performance. Find out how to use it in a positive way in this episode.
Asking for help can be an incredibly challenging thing to do. Yet, those who are able to ask for help, actually show a strength. We all need help from others. Reach out, and ask for help, and the world can become a better place.
In the US, we love instant gratification. We are drawn to quick fixes. Yet we have to learn to love the plateaus if we truly want to improve.
The acronym SPECIFIC when setting goals is outlined here and discussion involves the ups and downs of setting goals in this way. We promote using the strategy that works best for you.
The physiological difference between feeling nervous and feeling excited is minor. What makes the difference, is your brain's interpretation of how your body is feeling. In the episode, learn to change your nerves into excitement and have a positive expectation!
Most people listen to respond. There are many things happening in life and the easy thing to do is to listen to respond. But this is where miscommunication can occur. This episode encourages you to listen to understand.
This episode is about "getting comfortable being uncomfortable". A phrase often used in mental performance coaching, you will learn what it means and how to do it through this episode.
In this episode, Kristina discusses what she learned regarding misconceptions about confidence from Dr. Keith Henschen, a legend in the field of sport psychology. Some of these may surprise you!
Many athletes make the mistake of trying to prove themselves to others. Change your focus to IMproving at every opportunity and the results will come.
Mental toughness is about feeling your emotions - accept, acknowledge, and move on from your emotions. We don't need to control our emotions, but rather control how we respond to our emotions. This is an active session that will teach you a strategy for working on your emotional control.
Cognitive flexibility means begin able to adapt our thinking depending on the situation. As you know, things never seem to go exactly according to plan. If you have rigid beliefs about how things should go, you are more likely to "get stuck". In this episode you will learn strategies for increasing your cognitive flexibility.
Being "in the zone" is a feeling athletes strive for consistently. It's an amazing feeling where time slows down, complete absorption happens, and peak performance occurs. This episode discusses this phenomenon and gives ideas for how to achieve this feeling more often.
The mental and emotional health benefits of experiencing "blue space" and "green space" cannot be overstated. It is incredibly simple, yet powerful and effective. All you have to do, is get outside!
Gardening is similar to life in that you plant the seeds and cultivate the garden, without knowing for sure what the outcome will be. Much time, attention, and energy is put into gardening without a guarantee of getting a fruitful harvest. How often do you stop working hard because you're not getting the results you want in this moment?
What was your frame of mind GOING IN to your best performance? It was most likely a positive frame of mind. The frame of mind you are in likely dictates your performance in many situations.
It's difficult to wrap your mind around the idea that the outcome doesn't matter as much as the fact that you gave it your best. Yet, you can only control your effort, and NOT your results.
Passive confidence is dependent on a "good outcome" while active confidence is chosen every day by working on the process.
How do you know when you've done your job? How do you know when you've become mentally tough?
It's not a matter of IF you will become frustrated, but WHEN. The key is, how high is your frustration tolerance? Low frustration tolerance is related to poor mental health. In this episode, you will learn techniques for increasing your frustration tolerance.
Attuning means getting used to what is going on around you. This is important when it comes to performance. In this episode, Kristina walks you through how to attune to your environment and perform your best.
In this episode, Dr. Detling teaches a very practical, simple, and effective method for turning your difficulties into opportunities.
Can you "always" be improving? Do you sometimes feel you need a break? The idea behind "if you're not growing, you're shrinking" means that the small habits you have on a daily basis are either moving you toward your goals.... or they are not.
Kids ages 10-24 during 2020 makes up 26% of current US population. This episode talks specifically to coaches and parents about how to work with Gen Z.
In this episode you will learn various techniques that you can use to motivate yourself on a consistent basis.
We continue to hear people say they want to cancel 2020. We contend this could be the best year yet. In this episode, you are challenged to view 2020 as an opportunity - perhaps the greatest opportunity of your life.
Good leaders only ask followers to do what they are willing to do themselves. We are all leaders, but actions speak louder than words. Step up when it matters most.
Being a good professional is more about asking good questions than it is about having all the answers. Learn about 3 different types of questions in this episode.
What really motivates you on a daily basis? Motivation can be so fickle, yet is incredibly powerful - and very personal.
One strategy to get overcome mistakes, particularly in sports where there is a natural break between plays, is the 4 F's strategy. Listen to this episode to understand and begin using the 4 F's!
Confidence is knowing you have the skills necessary to perform well. Cockiness is telling other people that you are good. The difference between knowing and telling may sound small, but actually has a large impact on actual performance.
One of the most important jobs of leaders is to say the right things at the right times. Words can be more powerful than we give them credit for and at times, a leader may be intending to motivate but actually end up de-motivating their followers. In this episode, you will learn a few tips for how to get the most of your followers.
We are all likely to experience burnout in our lives. In this episode, you will learn where it comes from and what to do about it!
The most important play in any sport is the next play. Optimal performance occurs when athletes have the mindset of "get in - execute - get out". This episode teaches strategies for getting out of the last play.
In every athlete's career, they will likely choke at some point. What is choking? Why does it happen? How can we prevent it? These answers are provided in this episode.
Athletes are always asking how to overcome adversity and bounce back after difficulties. Resilience is a necessary component for future success. Learn strategies for building it in this episode.
We don't have any objective measure to quantify pain. We tend to put pain on a scale of 1-10. One method of quantifying and managing pain, is through imagery.
Workout pain can be managed through a process called "Association" and by learning a technique called "Push Back Against the Pain". Learn how in this episode. Also, Happy 16th Birthday to Logan!!
Reflections on "The Last Dance" documentary is discussed in this episode. What it really took to "be like Mike". "You are only a success for the moment that you complete a successful act" - Phil Jackson.
Pressure exists in many areas of life, not just performance. The best predictor of how you perform under pressure, is how you perform NOT under pressure.
Who is YOUR biggest critic? This episode discusses how to handle the haters, even if your biggest hater.... is you.
Many people are beating themselves up and self-deprecating right now over the choices they have made during this COVID-19 Pandemic. Some are not exercising, overeating, and/or binging on TV. This episode is about being kind to yourself, and forgiving yourself for your past choices.
When you take the short cut, or choose to sweep it under the rug, YOU are the one who suffers in the long run. When you don't manage your feelings appropriately, they will hurt you in the end. This episode discusses how to clean those feelings appropriately.
Confidence is one of the most searched-for outcomes in the mental performance world. In this episode, you will learn strategies for building confidence.
Be the exception, and be exceptional. In this episode, you will be challenged to do things differently and therefore, better. You got this!
If you want something different in your life, you have to do something different to get it. Small changes lead to big outcomes. Little by little, a little becomes a lot. The difference between mediocrity and excellent, is very small, but very significant.
Even the smallest habits have huge effects on our lives. This episode discusses some ideas from James Clear's book, "Atomic Habits".
This episode is about how to make your self-talk more productive and how to institute mindfulness.
Let's consider why we put money in the bank. To either save for a bigger purchase, or to be prepared for the unexpected. The same is true for a performance bank account: for our experiences, attitudes, hard work, and confidence.
The book "Atomic Habits" written by James Clear is exceptional in teaching us that, it's not where we want to go that matters, but the process we take in how to get there. It's about our systems and habits. Put your focus there rather than on your goals, which can actually be counterproductive.
Having compassion for others is important, but it is also important to have for ourselves.
Some fears are rational, others are irrational. Yet all fears can impact us drastically. In this episode, you will learn how to manage your fear, by becoming stronger than your fear.
You cannot feel stressed and blessed at the same time. When you are feeling a high level of stress, one of the most effective strategies you can use to improve your well-being, is to express gratitude. In this episode, you will learn 5 ways that gratitude positively impacts your brain.
Grounding allows you to be more in tune with your body and more in the present moment. This is a way to reset yourself and think more appropriately during this time!
How do you overcome workout pain? This episode will walk you through several ideas to help you work through pain, rather than work against it.
This is part 3 of 3 in the injury series. In this episode, you will hear from Beth Wolfgram, RD, CSCS discussing nutrition strategies that will assist in injury recovery.
This is episode 2 of 3 discussing injury. In this episode, Kyle Leato, a licensed physical therapist assistant, will walk you through physical considerations when an injury occurs.
This is part 1 of 3 on how to manage injuries. This episode will help normalize your emotions as a result of getting injured. You will learn the stages injured athletes go through as well as common fears and how to manage them.
It's easy to overanalyze and overthink about everything and everyone around us. Overanalyzing becomes a problem when it affects your ability to execute. The episode will teach you how to analyze then execute.
Failure is a moment, not a person. It has no power over you, unless you give it power. Remove yourself from the act of failure. A failed experience doesn't mean YOU are a failure.
Music can be used to enhance your performance. From motivation, to inspiration, to energizing, music is a great addition to any performance!
Babies don't get stuck on any certain feelings. They live in the moment. We can all learn from babies!
This episode contains 8 new strategies for managing stress, fear, and anxiety as well as warding off depression during this time of Coronavirus.
This episode is about living your life and finding your strength regardless of what others are doing. Comparing to others doesn't tend to help us on the path of life.
Energy is always flowing from you and around you. Knowing how you can use it appropriately can have significant impacts on your performance!
During this pandemic, many people are stressed, anxious, and fearful. Although it is certainly understandable during this time, it's not the healthiest response. In this episode, you will learn how being stressed actually increases your risk of contracting a virus (not necessarily Covid-19) and one stress management tool to use during this difficulty.
This episode is part 3 in a 3 part series. You will learn how to create an environment that facilitates the building of super elite athletes.
This episode is part 2 in a 3 part series on Super Elite Athletes. In this episode, you will learn specific behaviors that super elite athletes engage in that you can also use to help enhance your performances.
This episode is part 1 in a 3 part series on Super Elite Athletes. How do Super-Elite athletes think? There have been many research studies published on this very topic. There are many ways of thinking that tend to differentiate a super-elite mind from the rest.
When things do not go well in your day, you can often feel overwhelmed and frustrated. A spiral of negativity can quickly follow. However, you can use the "crossing the line" technique to get back on track.
Mental Contrasting is one of the most powerful strategies you can use to help you achieve your goals or wishes. The strategy is to think about what you want, see yourself achieve it, think about the obstacles that might be in your path, the come up with a plan to achieve your desires and how to overcome the difficulties.
Learning to say no can be a skill that many people need to learn. Too many people say yes when they really don't have the time or energy, which results in negative consequences. In this episode, you will learn how and when to say no.
Success can be both wonderful and exhausting. You get to choose which you use going forward. In this episode, Kristina teaches you the strategies to use to put success on repeat!
Many parents want their children to receive college scholarships for playing their sport. Yet, the reality of that may not be what you think it is. In this episode, you will hear the difference between head count sport scholarships between equivalency sport scholarships. You will also hear the amount of HS kids who go on to play in college.
You make time for what is important to you. If it matters, you make space for it. If you haven't made space for it, it's not a priority.
We don't spend enough time talking about conflict in the performance environment. Specifically, relationship conflict. In this episode, Dr. Nick Galli discusses how to manage these difficulties.
We often are told to "think outside the box", but what does that actually mean in a performance situation? Kristina gives lots of ideas in this episode.
Every Superhero has an origin story - so does every Supervillian. Whatever you are going through in your life right now, you can choose to allow it to be the origin of your inner Superhero or your Supervillian. It's your choice.
Everyone wants to succeed at something, but everything has a price. Are you willing to pay that price? Do you even know what it is?
At a roller coaster, there are 3 types of kids: (1) those who have been there before and are comfortable, (2) those who are unsure of whether they want to go, and (3) those who choose to sit out completely. Hear how to push out of your comfort zone on this podcast.
Happy Valentines Day! In this episode, Justine discussed the 5 Love Languages as discussed in the book of the same title by Dr. Gary Chapman.
Flipping the switch from being a regular person to a competitor is not always easy. This episode discusses strategies for how to effectively and efficiently flip that switch.
This episode is about increasing your awareness of the thoughts that run through your mind all day long. Once you become aware of those thoughts, you can change them to help you succeed.
This episode discusses 5 strategies you can do daily to improve your happiness. These strategies are based on Shawn Achor's research on happiness as well as backed by other researchers throughout the world. Simple, effective, powerful. Choose happiness!
A phrase you don't often hear in high performance settings is, "That's good enough." In this episode, Dr. Nick Galli explains his view on this phrase and when it may be helpful to use it.
Changing your perspective on difficult life circumstances can help you succeed! Use the tools you have learned to create the optimal perspective.
When feeling intense emotion, do you know how long you have to change your thinking? In this episode, you will learn the physiological part of emotion and how that impacts behavior. Pausing, allows those chemicals to dissipate in your body, thus you can CHOOSE your response. Just Pause.
In this episode, Justine give strategies for working through and managing fear - whatever that fear may be.
This podcast is more for coaches, but can also be used by parents! Are you using language that pushes athletes away or pulls athletes toward a desired behavior?
Why do you like your sport or activity? What is your overall ultimate goal? These two questions can be asked of both parents and athletes separately to help connect goals.
Today is MLK Jr day and in the US we celebrate the life and legacy of an incredibly human being in Martin Luther King, Jr. This episode includes 6 MLK quotes and how we can use them today to better our performances and our lives.
This episode discusses the pitfalls and short-comings of traditional goal setting. You will also learn ideas for how to set your standards better.
In this episode, Nick continues with quotes from the character, Rocky Balboa. Two quotes are presented as well as what you can take from them into your life.
In this podcast, Kristina introduces the 3-2-1 method. 3 things you did well, 2 things you can improve, and 1 plan of action.
We often hear the phrase "get comfortable being uncomfortable" but what does it mean and how do we do it? This episode teaches a practical strategy to do just that.
Journaling can be an incredibly powerful part of mental performance, yet many athletes are hesitant to do it. Justine explains the reasons why it can be one of the methods for finding the best version of yourself. She adds some ideas for how to get started if you find yourself unsure of how.
This episode is a based on two quotes from the "Rocky" movies and how these quotes can be used in your own life.
It's easy to set goals - it's difficult to stay on track toward achieving those goals. Learn some strategies to keep you on your path toward what you want to achieve in your future!
Stop setting New Year's Resolutions and Goals! Instead, use the One Word technique. Simple. Powerful. Effective.
Social support has been shown in the research to have a very strong connection to high level performance. What is social support and how we develop it are covered in this episode.
We are often asked to "fix" things. There is a negative side to certain abstract terms that are often used in our field. Sometimes this can become a self-fulfilling prophecy. According to Dr. Nick Galli, it's all about behavior, as behavior is what leads to success.
Merry Christmas to those of you who celebrate, and happy December 25 to those of you who do not. In this episode, Kristina encourages you to slow down and enjoy each moment of the day. Tips for those of you who struggle with this day are included.
This episode guides you through 5 questions to help you reflect on 2019 and prepare you for 2020.
In this episode, Justine challenges you to get information from those closest to you about how they see you. Six questions are presented for you to ask those closest to you. The answers you find, just might surprise you.
Cartoons can sometimes be powerful in teaching us important lessons. The cartoons with the devil on your shoulder can feel very real. Learn more in this episode!
When you are driving, you have a starting point and a destination in mind. You may have even have a pre-determined route with one that you drive frequently. When you know what to expect, you can prepare well for it. This episode is about setting and achieving goals.
"FOCUS" is often yelled by coaches to get athletes to perform at their best. Using the "intention leads to attention" strategy can help you achieve the level of focus you are searching for.
Criticism can be incredibly difficult to handle. Many people shy away from it. Not everyone will love everything you do. This episode walks you through strategies for handling it.
There is so much power in slowing down from time to time. When we are stressed or anxious, time seems to speed up; yet when we slow down, we have more control.
How to use music properly to help your performance. This episode is based on a research study conducted by the host, Kristina Struthwolf-Leato, MS.
Many performers are at their best when their mind "turns off". When they aren't thinking. This episode provides a strategy for finding that mindset more consistently.
When failure happens, most people run away from it. Apolo Ohno talks about when failure happens, that's when it begins.
This episode is for parents and gives guidance on how to properly handle the "car ride home" after the game.
Practice, practice, practice, practice, practice. It allows you to fix mistakes, gives you time to improve, a chance to accomplish new tasks. However, do you practice performing? This podcast will teach you how to practice performing.
I don't care who you are, what sport you play, or how good you are - if you look for reasons to fail, you will find them. But the opposite is also true. Searching for reasons to succeed increases the opportunities for success!
As you grow and improve in your sport or your performance, the more difficult it becomes to improve. The more elite you are, the smaller the gains are.
Thoughts on what it means to be an underdog and what it means to be a favorite as well as how to use either of those to your advantage.
Everyone gets nervous at some point in their lives. Nerves can be a good or bad aspect of the situation - it all depends on your perspective.
This episode tells the parable of an old farmer and a mule. It will help you learn a strategy to overcome adversity.
In today's world, communication is instant. Both personal and professional, we can communicate very quickly with today's technology. However, we often neglect communicating with ourselves deliberately.
Research tells us that the human mind has thousands of thoughts per day. The Theory of Ironic Processes explains that our minds are not good at registering words like "don't". Learn how to spend more time in "do" thinking in this episode.
The grade of execution is a figure skating scale that ranges from -5 to +5. In this episode, you will learn how you can use the grade of execution in your life and performance.
There are 3 factors that almost always destroy our motivation: Perfectionism, Expectations, and Comparisons. Learn about them here. This episode is from the book, "Don't Leave Your Mind Behind" by Dr. Keith Henschen with Dr. Nicole Detling.
The book, "Why We Sleep" by Matthew Walker, MD is incredibly relevant and has powerful information. Sleep is vital to our existence. Learn the sleep stages and how they are helpful for your performance in this episode.
This podcast is the reading of a blog post written by Melissa Atkins Wardy on August 3, 2011. Great read to recognize that we are all full of awesome - and it's time to re-find that awesome.
Many people play the "what if" game. Although it's a natural game to play, it doesn't help you perform your best. Learn 2 strategies to win this game in this episode.
Putting energy into things that are out of your control is a waste of time! This episode walks you through typical performance concerns that are OUT of your control and discusses focusing on those that are IN your control.
We are all the sum total of 2 aspects: (1) the decisions and choices we have made and (2) the things that have happened to us in our lives. Yet, we have the respond-ability for both.
Your bucket is your mental and emotional self. When it is full you feel good, happy, and positive. When your bucket is empty you may feel sad, depressed, and negative. Learn to fill your bucket in this episode with 4 main questions.
In an important moment, have you ever felt you lost focus in a pressure moment? This episode teaches you how to maintain your focus in any situation.
Defining the type of athlete or performer you want to be in the future can help you achieve just that. This helps you pour yourself into your performance and the process to achieve the results you are working for!
Did you know that at any one moment we can only have 1 thought in our heads? Learn the 3 types of self talk and how to use the 1 thought at a time deliberately to improve your performances.
Do you have a tendency to want to put difficult things off until later? This episode is based off a quote by Mark Twain, "If the first thing you do in the morning is eat a live frog, you can go through the rest of the day knowing the worst is behind you."
How to mentally check-in with yourself to identify what you may need in any moment of your performance.
A quote of the day can be a powerful motivator. Perhaps you use the same quote or you may use a different quote each day. Regardless, you can use quotes to get you moving!
In order to master your craft, you must first master your self. This includes taking care of the foundation by doing what makes SENS. This episode walks you through SENS and gives tips for taking care of each aspect.
The importance of reflection cannot be overstated. We often neglect reflection because we get so busy with our lives. However, self-reflection is one of the best ways to create self-awareness and live a more positive life. Learn 3 specific ways reflection can help you in this episode.
How are you preparing for competition? When practice and competition are vastly different, athletes tend to not compete as well as they would like. Learn strategies for best preparing yourself for all that may happen during a competition.
This episode discusses role models, their importance, and their impact on your life and performance.
This episode is about the poem, "Opportunity Is All Around You" by Max Steingart (2005).
Competence vs. Confidence. Ability vs. Belief. What is the difference? How do they impact performance? The answers are found in this episode.
We all make mistakes. How well you perform partly depends on how well you handle those mistakes. Learn strategies to handle them effectively in this episode.
Your body posture makes a difference in your mental toughness. Using power stances can help you "fake it until you make it" and improve your outlook on the world.
The most important play is always this next play. Right here, right now. The problem is we often think about the outcome we want rather than focus in on what we are doing in this moment. Using the "how to the now" technique can help you focus on what's most important - THIS play.
Pressure is a privilege - it only comes to those who earn it. - Billie Jean King
Normalcy doesn't cause pressure, excellency does. After all, it takes pressure to create diamonds.
Looks can be deceiving. Sizing up your competition may not be the most beneficial tactic in some cases. Learning how to manage those natural comparisons in this episode.
It is very easy for your thoughts to wander quickly and your focus to shift in and out of what task you are currently working on. Using the phrase / technique "Be Here Now" can help increase your awareness of the present task.
Everyone talks about wanting to increase their motivation, but that's not what is most important. Commitment is the key to action when motivation isn't there.
We are all meant to shine. And when we do, we give others permission to do the same. Share your strengths and talents with the world!
Research tells us where we can find and develop confidence in sports. This episode discusses those sources of confidence.
The language we use when performing can be beneficial or detrimental. Learn the 4 performance curse words here as well as how to correct them to optimize your opportunities for success.
In the episode, Justine discusses how parents can best support their athletes. No matter what you may know about the sport your kids play, you are their PARENT first - and they may not want to hear your coaching advice.
A follow-up from the previous episode (#7 - The Old You), in this episode you will learn how to redefine and recreate the way you look at and approach future challenges. All through a simple sentence....
The Old You is defined in this podcast as everything in your life up until this moment shapes who you are now. What do you do with that? What do you take with you going forward? How do you distinguish between what you take with you and what you leave behind? These questions and more will be answered through this episode.
Learn to "take back control of your success" by learning to define success and by using the circle of control.
When life comes at you and you feel beaten up and broken, the bulldog mentality will help you through. Developing this mentality in advance is preemptively preparing you for life's difficulties.
Being able to adapt to changing situations in both sports and life is key for success. In this episode, you will learn the importance of adaption as well as how to do so quickly!
Failure is really a "First Attempt In Learning". Learn to deal with it a little better through this episode.
This episode is about the process of Becoming HeadStrong! What it is and how to navigate the process.
This episode introduces you to who we are and what we will be discussing in this podcast.