In this episode we break down the Mick Kerr Memorial, the third handball tournament of the season. We dive into the mental strategies that shaped Ciana's performance.

We explore how reflection, calmness under pressure, and adapting to the game’s momentum all influence success on the court. From using mental cues to stay focused, to managing stress, to celebrating small wins, our conversation highlights the real-time role of mental performance in sport.

Whether you're an athlete or a coach, this episode offers practical insights into competing with confidence and composure.

In this episode we break down goal setting through a mental performance lens.

We talk about why motivation comes and goes, how commitment keeps you moving forward, and the most common mistakes people make when setting goals.

We explore the power of focusing on daily actions over outcomes, planning for setbacks, and getting clear on your “why.”

Along the way, we share personal reflections and practical strategies to help you set goals that actually support growth, consistency, and long-term performance.

In this episode we talk about setting scary goals.

The kind that excite you, challenge you, and push you outside your comfort zone. With the New Year around the corner, we explore why fear so often holds us back, how to redefine success and failure, and why the journey matters just as much as the outcome.

We share practical tools like visualization, accountability, and taking small, intentional steps to help you move from hesitation to action. This episode is an invitation to go for the goals that scare you and grow because of it.

In this episode we guide you through a loving kindness meditation designed to support mental performance, self-compassion, and inner calm.

We explore how mindfulness and kindness toward yourself and others can positively impact not just sport, but everyday life.

Through guided affirmations and visualization, this episode invites you to slow down, reconnect, and carry a sense of compassion and strength into whatever comes next.

In this episode we talk about the importance of rest. Especially during the holiday season. For athletes and anyone with performance goals, rest can often feel like giving up, but in reality, it’s an essential part of long-term progress.

We explore how to balance training with enjoying the holidays, why flexibility and self-compassion matter, and how to manage stress, expectations, and guilt around rest and food.

Our conversation serves as a reminder that taking time to slow down, celebrate, and enjoy life does not erase your hard work or the progress you’ve made. Sometimes, resting is exactly what helps you move forward.

In this episode of we explore athletic identity.

• How it shapes self-worth
• Influences personal development
• It's impact in life both on and off the field

We discuss the challenges of having a strong athletic identity, the difficulties athletes face when transitioning out of sport, and why it’s crucial to recognize your skills and qualities beyond athletic achievements.

Whether you’re still competing or reflecting on life after sport, this conversation encourages self-awareness, balance, and a healthier perspective on who you are beyond the game.

In this episode we dive into 3 myths surrounding sports psychology and why they hold so many athletes back.

We talk about why sport psych isn’t just for people who are struggling, why “just think positive” isn’t real mental training, and how anyone from beginners to elite athletes can build stronger mental skills.

We break down what sport psychology actually is, what it isn’t, and how using a strength-based approach can elevate performance in sport and everyday life.

In this episode of we dive into the tough but important topic of handling disappointment in sport. We talk about why disappointment shows up, how to actually sit with those emotions, and how to move forward without ignoring what you’re feeling.

We share practical tools like journaling, structured reflection, and reframing, and explore how disappointment can become fuel for growth when processed in a healthy way. Rather than something that holds you back.

This episode is all about giving yourself space to feel, learn, and keep going.