Performers on the Rise

What if I told you that experiencing stress could actually be helpful in your performance? Crazy, right? Not so much! Research shows that learning how to manage stress and anxiety can be an advantageous skill set in your training and performance. In this episode with guest Lyssa Wopat, we discuss the importance of learning how to navigate the discomfort and fear associated with performance anxiety...

For any athlete, injury becomes inevitable. It's only a matter of time until you experience some type of physical pain or ailment. However, just because it's expected as a committed athlete, doesn't necessarily lessen the blow when it actually happens. Experiencing injury is a moment when you're left to your own devices - sport looks different, your day-to-day looks different, heck - everyday acti...

Imagine this: an athlete is so focused on receiving praise and validation from their coaches that they never develop strong confidence, self-esteem, or motivation. This is one of many problems related to people-pleasing sports culture. Of course, there are many reasons why athletes fall into this red flag to begin with. Let's start with human nature and power dynamics to name a few. So, how can we...

Have you ever had a practice or training session that you didn't "feel" like going to? Perhaps the motivation wasn't there? You're not alone. In fact, this is normal! Even professional athletes and performers have days where they don't feel motivated to put in the work. However, what's important is to remember that your feelings in that particular moment should never get in the way of your commitm...

Leadership isn't something that you're born with - it's something that you can develop and make your own; the one-size-fits-all rule doesn't apply in the case of leadership. In fact, there are many different types of leaders within a team that are essential for its success and camaraderie. To help illustrate the many ways that an athlete or performer can exhibit leadership, this episode dives into...

Growth mindset is a deal breaker in reaching your potential as an athlete and performer. It allows you to harness, deepen, and expand your skill sets, qualities, and attributes. So, how can we unlock this mental skill? It's all about cultivating self-awareness and instilling productive mental habits that steer your thoughts and actions toward optimism. In this episode, we unravel the complexities...

In this episode, Yaz and I take a deep dive into her journey with injury as an athlete. In experiencing multiple knee-related injuries, Yaz was forced to determine how she wanted sports to function in her life at a fairly young age. The result? A transformed relationship with sport that prioritizes the experience and relational bond over numbers and output. Join us as we discuss how she manages ho...

Join Ellie Buzzelle and I as we take an intimate look at collegiate sports from a mental performance lens. Ellie shares her experience in transitioning from high school to college sports and the nuances of its culture, community, and lifestyle. We discuss how to manage the pressures of being a high-achiever athlete and dive into topics of self-doubt and questioning your purpose and value. Ellie te...

Unlock the strategies to leverage your mental training journey with this Q&A-style episode. In this episode, Nik and I tackle common scenarios and questions, providing practical insights for cultivating a positive mindset. We begin our conversation by chatting about career transitions and the prevalence and relevance of mental performance skills throughout every chapter of our lives. We then dive...

Let's chat about pressure in sports and why it's not the villain everyone makes it out to be. Spoiler alert: we can totally use it to our advantage! It's time to learn how to handle pressure like a pro and actually come out on top. Ever hear athletes saying they kill it in practice but flop under pressure? Yeah, we've all been there. But guess what? It's not about lacking skills; it's a mind game....

Every athlete or artist knows the feeling of trying to juggle various commitments and obligations simultaneously. It causes extreme stress and anxiety as they attempt to find a work-life balance. But my question is: Has anyone found a "work-life" balance? In this episode, I challenge the idea that balance is a one-size-fits-all goal and invite you to view life in dynamic "seasons." Discover how id...

Every athlete and artist needs a self-care routine in order to perform to the best of their abilities; that goes without question. But you'd be surprised to learn that what you include in your self-care routine is just as important as actually having one. This episode will equip you with strategies for how to integrate self-care into your everyday life so that you feel rested, and rejuvenated to r...

Join board-certified sports dietitian, Holley Samuel and I in this insightful episode as we delve into the intricacies of nutrition, exploring patterns of hunger, and addressing gaps in our eating habits. Discover the "5 Nutrition Non-Negotiables" that form the foundation for optimal performance, from timing your meals to ensuring a balanced nutrient intake. Holley and I explore the importance of...

Curious about what makes gritty athletes and artists stand out? I've got the inside scoop just for you! In this episode, we'll unravel the essence of grit – it's not just a trait, it's a mindset you can nurture at any point in your journey. Wondering why hard work outshines talent? We've got the answers, and we're here to guide you on your path to success. Join me as we explore finding your purpos...

There's no denying that Sarah Sigman was born for the Broadway stage. Her enthusiasm for the arts, genuine work ethic, and humility led her to roles in "MJ the Musical" and "Beautiful, the Carole King Musical". It's safe to say that Sarah wasn't immune to the mental challenges of being a performer in a high-stakes environment. From her singing debut to playing multiple roles on the same night; Sar...

Ever wondered what it feels like to manage the pressures of being on the runway? I had the absolute pleasure of chatting with 10MGMT model, Gigi Payovich. Our conversation covers so much ground - from what it was like to face harsh rejection while modeling in Milan to how she's continually navigating body image pressures. She also speaks about how she witnessed her career skyrocket after overcomin...

Regardless of how long you've been in sport or performance, you can agree that it taught you some invaluable life lessons. The many obstacles, challenges, celebrations, and victories brought you to where you are now and you wouldn't trade it for the world - & neither would I. That's why I've decided to share my top 3 lessons that shaped my performance training as a dancer. In this 3-part series, I...

Sport and performance has the ability to teach us some of the most important life lessons. We learn the importance of community, communication, responsibility and so much more. The more invested you get, the more you learn. It comes with the territory, but that knowledge isn't without struggle. So, I talk about just that. The top 3 struggles I had in my performance career as a dancer and the lesso...

As an athlete or artist, it can be extremely frustrating to not see results after putting in countless hours of work. While it's no secret that practice is important, I'm here to tell you that practice doesn't always reap results. It all depends on your overall method and practice approach. The more effective the framework, the more likely you can expect those desired outcomes. Iconic athletes and...

"How do I stay motivated to do hard things?" "How do I stay motivated to do things I don't want to do?" Lately, it seems like that's the million-dollar question, especially for athletes and artists. But hear me out - what if it wasn't ALL about motivation? What if there was another component to mental strength that is the answer to those questions? Listen as Gabe and I discuss the myths surroundin...

Athletes and artists are familiar with the term "physical strength" and they know the steps they need to achieve it - consistent workouts, targeting different body parts, etc. But what about mental strength? To help better understand mental strength, I draw parallels between mental and physical strength and outline 3 mental skills that are non-negotiable to becoming mentally strong. Can you always...

If you said the word "goal setting" to me a year ago, I probably would've rolled my eyes. No matter how hard I tried to get on board with it, it just always left a bad taste in my mouth. Chances are, you've probably had a similar experience in sport or performance. Lucky for you - I realized what was missing - clear directionable steps. I've taken the time to outline what a healthy & helpful relat...

Body image for athletes and artists is influenced by so many factors; from the environment to film study and social media. So, how do we make sense of it all? To help unpack this topic, I invited expert Kristen Mackel, LCSW. Throughout our conversation, Kristen provides the perfect balance of education and practical strategies. She outlines the differences between body checking and body dysmorphia...

What if I told you that comparison was a normal part of being human and that there's nothing inherently wrong with it? It's how we interpret the comparison that truly makes or breaks our mental game. In this episode, I talk about one of my favorite topics in the realm of sport and performance - comparison. Believe it or not, comparison can be a tool that helps us, not hurts us. It takes a lot of s...

Whether you're a seasoned elite athlete or a pre-professional performer, performance anxiety is real and not talked about enough. It can show up during the moments when we least expect it; we may not even know what's happening or how to make it stop. In this episode, I bring on Glenn Kelich, a Clinical Mental Health Counselor and former ballet dancer. We take a deep dive into our personal performa...