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

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

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

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

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

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

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

Stay tuned for more conversations that go beyond the mats.

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

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

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

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

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

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

Stay tuned for more conversations that go beyond the mats.

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

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

You’ll learn:

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

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

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

Connect with Chandler

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

Stay tuned for more conversations that go beyond the mats.

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

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

Highlights include:

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

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

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

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

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

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

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

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

Episode Highlights:

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

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

• @jon_friedland
• Neutral Ground Academy

Stay tuned for more conversations that go beyond the mats.

Ever feel like something’s holding your body back—but you can’t quite pinpoint what it is? In this episode of Inside the Wave, Perry sits down with Keith Shimon, co-founder of Body Activation and a specialist in performance training, injury recovery, and human adaptation.

Keith’s been in the game for decades—working with NFL athletes, MLB players, and everyday folks chasing better movement. He shares how to actually figure out what your body needs to perform, recover, and adapt for the long run—whether you’re a beginner in BJJ or a black belt managing years of wear and tear.

Highlights: - How to identify hidden weaknesses before they lead to injury - What “adaptation” really means (and how to train for it) - Why exercise is your most powerful tool for long-term recovery

Keith’s approach isn’t just science—it’s personal. From helping his dad through ALS to guiding pro athletes through injury, he’s developed a practical system that bridges healing and high performance.

This is a must-listen if you’re serious about staying on the mats, training smarter, and making real progress.

Plus: Keith shares a free self-assessment grid you can start using today. Check it out here! Learn more about Keith: @keithshimon body-activation.com

How do you handle frustration when BJJ gets tough?

In this episode of Inside the Wave, I had the honor of sitting down with Chandler Lewis, a Personal Trainer, Competitive Swim Coach, and Master’s graduate in Sports Psychology.

We discussed the mental side of Brazilian Jiu-Jitsu—dealing with frustration, plateaus, and performance anxiety. Chandler broke down real strategies for managing pressure from teammates or family, preparing mentally before rolling, and staying focused when progress feels slow. His insights bridge the gap between sports psychology and life on the mats.

Chandler’s passion for mental performance extends beyond this episode—he’s actively helping athletes and student competitors build strong, resilient mindsets in and out of training.

If you’ve been thinking about getting stronger, faster, or just more consistent—this one’s worth a listen.

Be sure to follow Chandler @chandlerlewis2323 for more, and stay tuned for more convos from the mat, the gym, and beyond.

In this episode of Inside the Wave, I catch up with Ava, one of the most dedicated members of our Utopia community. From her first day on the mats as a nervous teenager to becoming a key leader in our programs, we've watched her transform into an inspiring role model. We’ve seen her push through challenges, support new students, and truly embody what Utopia stands for. She started out as a student, worked her way through the challenges of training in a male-dominated sport, and now plays a major role in helping run our programs.

Episode Highlights: 🔥 What it was like being one of the only girls in class 🔥 How jiu-jitsu built her confidence on and off the mats 🔥 The transition from student to mentor 🔥 Why self-defense training is a must for young women

Ava has grown into a leader at Utopia, running summer camps, helping new students find their footing, and proving that martial arts isn’t just about fighting—it’s about building resilience, confidence, and community.

If you’re thinking about training or want to hear firsthand what jiu-jitsu can do beyond the mats, this episode is for you. Hit play and join the conversation! 🎧

🌐 Follow Utopia Martial Arts @utopiabjj 📱 Connect with Ava on IG @ava.govek