The Space In Between

In this episode we reflect on the sport psychology lessons we wish we had known as younger athletes. Drawing from our experiences as certified mental performance consultants, and athletes we explore the concept of the Zone of Optimal Functioning and how understanding your unique mental state can unlock better performance. We also dive deep into the power of self-talk. How our internal dialogue can...

In this episode we share how sport psychology has changed us and shaped us over the past 8 years. In particular how a mindfulness and an acceptance based approach has reshaped the way we see performances. Drawing from our own journeys as athletes and mental performance consultants, we unpack the practical tools that have made the biggest difference in competition and life. Join us as we nerd out a...

In this episode we explore why so many goals fade after January and how to reconnect with them in a meaningful, sustainable way. We chat about common reasons people lose momentum, the importance of understanding your deeper “why,” and how unrealistic expectations can lead to loosing momentum. We focus on breaking goals down into small, actionable steps, remembering your why and prioritising consis...

In this episode we recap the She’s Ace handball tournament. Where Ciana took home her second tournament win of the season. We dive into the mental side of competition, from handling high-pressure moments to navigating frustration mid-match. We break down mindset tips and tricks, reflections and strategies that shaped the weekend. Big thanks to all the clubs and volunteers that made She's Ace p...

In this episode we explore Frida’s newest challenge: training for a half Ironman. We chat about her journey from being a soccer player to exploring new things (such as crossfit and endurance races). We dive deeper into the mindset shifts that made her believe she could take on something so big. From learning to swim to committing to long-distance training, Frida shares the ups, downs, and breakthr...

In this episode we break down the Mick Kerr Memorial, the third handball tournament of the season and 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 conversatio...

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 pract...

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 st...

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 stre...

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 aroun...

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 compe...

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 stre...

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...

In this episode we dive into the power of reflection and how it can transform your performance. We talk about why athletes often focus too much on mistakes, how to shift that mindset, and the simple questions that can help you reflect more effectively: What went well? What’s worth improving? How can I improve this? By learning to celebrate wins and turn lessons into action, you can build confidenc...

In this episode, we talk about how to mentally prepare for competition week: from managing nerves and recovery to building confidence when it matters most. We share practical sport psychology tools to help you stay grounded, focused, and ready to perform under pressure.

In this episode of the Space in Between podcast, we explore the complex nature of comparison in mental performance, particularly in sports and everyday life. We discuss how comparison is an inherent part of human nature, its evolutionary roots, and its impact on confidence and self-esteem. As well as the role of social media in exacerbating feelings of inadequacy and the importance of shifting per...

In this episode we dive into the idea of all-or-nothing thinking. That mindset where if it’s not perfect, it feels like a failure. We talk about why so many of us fall into this pattern, how it can hold us back in sport and life, and what it takes to find balance again. We share the importance of small daily wins, and how language and self-talk shape our mindset. We wrap up with some practical too...

What if pride didn’t depend on the outcome? In this episode, we explore how showing up proud before the performance changes everything. We talk about how preparation builds confidence, why your worth isn’t tied to results, and how owning your effort can take the pressure off the big moment.

In this episode, we unpack the journey leading up to the Stockholm Half Marathon. From the doubts that crept in before the race to the mental battles along the way. We talk about letting go of the perfect goal time, focusing instead on effort, and pride in showing up fully. You’ll hear reflections on what it means to redefine success, how to keep pushing when your plan starts to fall apart, and th...

The “go hard or go home” mindset might sound motivating but in this episode, we dive into why the constant hustle mentality can lead to burnout, injury, mental health struggles, and long-term performance decline. We explore five pitfalls of the "Go Hard or Go home Mentality" and discuss why smart training, balance, recovery, and intrinsic motivation are the real keys to sustainable athletic succes...

Ever felt a wave of emptiness after a big competition, when you've completed a race or when season ends? You're not alone. In this episode, we talk about post-event blues from an athlete's perspective - what it is, why it happens, and how it’s affected us personally. Whether it’s after a championship, a long season, or a race, that emotional dip is real. We also share 3 effective strategies athlet...

In today’s episode, we’re talking about 4 things confident athletes do to stay at the top of their game. From focusing on what they can control, to seeing opportunities in every challenge, embracing the unknown, and having a goldfish memory to move past mistakes—these are the mental strategies that make all the difference. Tune in to learn how you can apply these principles and build unshakable co...

Join us as we share the moments that shaped our journey to become 'The Space in Between'. In this episode, we dive into how we got into this field, the story behind our name, and what we’ve learned along the way. We’ll also talk about a challenging and rewarding experience that have left a lasting impact on us. Enjoy this journey through mindset, moments, and everything in between.

In this episode, we dive into the power of building sustainable habits and why they’re key to achieving long-term success. Often, we set big goals but overlook the small, consistent actions that get us there. We’ll explore how to break down those goals into manageable steps and turn them into lasting routines. You’ll learn effective strategies like habit stacking, using flexible ranges, and reflec...

In this episode, we explore the often-overlooked power of body language and how it can set high performers apart. While mental performance is frequently discussed, non-verbal communication plays a game-changing role, accounting for 93% of how we communicate. We’ll dive into the connection between body language, confidence, and stress levels—and how mastering it can lead to more positive outcomes i...