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As the New Year approaches, excitement about goals and resolutions is high, but it’s important to acknowledge the challenges that come with change. Much like a team expecting a flawless season, unrealistic expectations can derail progress. This discussion explores common mindset obstacles and how to overcome them, equipping you for a successful transformation in the year ahead. With the right approach, you can set yourself up for real, lasting success.
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Stress can be beneficial for performance, identify, mental skills. However, it's important to understand the difference between acute stress and chronic stress. Stress and anxiety have physiological impacts on the body that require attention as part of our self-care routine. The fact is, most people are uncomfortable with discomfort, and that mindset only ecourages dissociating from the stresser.
Let's talk about proactive vs. reactive approaches to stress, and the power of compassion and positivity. Dr. Erin Westaway is a Naturopathic Doctor and coach that works with individuals struggling under the pressures of performance.
You can visit her website to learn more about her work, contact her, or set up a free consultation. www.erinwestaway.com
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Hannah de Groot, owner of Stride Counseling, joins the show to bring her professional advice to an important conversation. After struggling with an eating disorder, Hannah was inspired to help support other athletes struggling in the same way. Part of the athletic process is physical awareness. But, when that awareness is disfunctioned, it will do more harm than good. Social and societal pressures, and the infiltration of messaging on social media, all play a role in this process. Hannah offers valuable advice for how to intentionally start positive and meaningful conversations with the people you care about.
Follow Hannah:
www.stridecounseling.co
Instagram @stride_counseling
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At some point, every athlete struggles with comparison, and the implications it has on performance and mindset. It's an unavoidable part of being human. While comparison can have negative effects, it doesn’t necessarily have to be a bad thing. This episode highlights the power of comparison and how to use it constructively. We'll also examine the impact comparison can have on your mindset, teamwork, self-confidence, growth, and overall development as an athlete and performer. Let's get into it!
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We've all been in situations where we were buckling under the pressure of intense stress, overwhelm, or expectations. Maybe everything seems to pile up, and there's barely enough time to handle it all? Or, maybe you've faced a high-pressure moment, like a competition or performance, and felt the stress weighing on you. How do we rise to the challenges ahead and keep up without burning out? Today, we’ll break down some applied coping strategies for managing stress that will help you rise to the occasion.
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Dr. Carrie Hastings, a licensed clinical and sports psychologist and the mental health clinician for the Los Angeles Rams, joins us on today's show to share her personal athletic journey and professional insights into the athlete's mindset in today's world. With rising levels of pressure and performance anxiety, athletes of all ages are facing unprecedented mental challenges. Dr. Hastings discusses how these tough experiences can become opportunities for building resilience, and where setbacks can fuel discipline and determination. She offers an enlightening perspective on the surprising similarities between the mental challenges faced by athletes at all levels.
Find Dr, Hastings at https://drcarriehastings.com
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Navigating the sports world is more than just winning—it's about building relationships and finding joy in the journey. Coach Matt Rogers shares insights from his life as a coach and his book, Significant Recruiting, focusing on how athlete relationships can create lasting impact. From understanding personal commitment to balancing mental toughness in sport, Matt explains how a relationship-driven approach to sports can reshape the way athletes experience their journeys. Get in touch with coach Matt Rogers on his website: https://coachmattrogers.com
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When reflecting on our performance outcomes, it’s easy for our minds to spiral into unproductive trains of thought. By becoming aware of these thought patterns, we can interrupt them before they take over. There is value in being able to take responsibility for our mistakes, without over-internalizing them. At the same time, we must recognize when there are external variables at play beyond our control. Today's show will focus on identifying these situations and mindset traps, providing strategies to help set you up for success.
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Bodies and brains perform their best under pressure. However, your individual relationship with pressure can influence your performance. For some athletes, an unhealthy relationship can lead to negative performance anxiety and choking under pressure. Let's breakdown what factors into pressure so we can bring awareness to unhealthy habits and redefine our relationship with it.
https://open.spotify.com/episode/4NLRaScEDAFnSQP1wYoxqD?si=63252ca1482a4765
Workbook: http://beyondhorizonsperformance.com/digital-resources/how-to-manage-overwhelm-expectations-in-high-pressure-events/
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Welcome back to the show! Today, we have special guest Pia Hamilton joining us for a conversation on her journey in performance and what mental skills have served her well. Pia has experience as a child actor, professional dancer, sports medicine practitioner, and studio owner. She shares how perseverance, determination, and patience have been crucial in achieving her goals. As someone that has always been a firm believer in hard work, Pia also believes in the power of having dreams to work towards. For performers to cultivate confidence, it is important to get comfortable being uncomfortable, and look for opportunities to invest in yourself.
Learn about Pia's dance studio and how to connect with her at intriguedance.com
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Today's conversation is a real "treat" as Nutritionist Katie Regan joins the show. As an athlete that experienced an undiagnosed eating disorder, and had to educate herself toward recovery, Katie is committed to advocating for athletes to be aware of nutrition's role in their performance and mindset. Demi and Katie discuss trends in diet culture, body image, and setting healthy intentions. Check on Katie on Instagram @sportsdietitiankatie to learn more about her coaching and resources.
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The beginning of a new sports season often comes with doubts and expectations that can impact performance and team dynamics. The beliefs we hold going into the season can heavily influence the outcome. To overcome doubts, it's important to focus on beliefs that support a positive mindset. To ensure a healthy perspective, ask yourself these three key questions: Are your beliefs flexible? Are they realistic? Are they logical? These considerations can help maintain a balanced and effective approach to the season.
Keep up to date on instagram! https://www.instagram.com/beyondhorizonsperformance/
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Focus and mental rehearsal are powerful mental skills, each with different layers that offer unique ways to clear mental clutter and tune in to the present moment. This concept is crucial in sport and performance, where everyday life often intrudes into our mental space, making it challenging—but essential—to find relief and perform at our best. In today's episode, Demi breaks down these skills and illustrates how you can apply them to elevate your own performance.
Digital Workbook
http://beyondhorizonsperformance.com/digital-resources/strategies-to-lock-in-execute-your-best-under-pressure/
Keep up to date on instagram! https://www.instagram.com/beyondhorizonsperformance/
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Mac (@thesidelineperspective) joins the show today to discuss the importance of a multi-faceted indenity for athletes. Having recently returned from the 2024 Paris Olympics where she worked with Team USA, Mac has a fresh perspective in the value of this message. When Mac's collegiate hockey career came to an end, she found herself unprepared for the sudden transition in the absence of the sport she built her life around. Through introspection, she was able to reclaim her identity, values, and purpose to help athletes do the same. Athletes who are open to exploring different aspects of their identity and broadening their values will find Mac's advice invaluable for starting this journey and setting themselves up for a bright and fulfilling future. https://thesidelineperspective.com/
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Athletes generally aren't strangers to the phrase "tough love". But what does that mean to you? Oftentimes it is associated with the old mentality of unconditional expectations. Dr. Chelsea Pierotti and Demi are ready to shift the narrative around tough love to one that inspires mental toughness without diminishing mental health. This conversation is about finding the balance in tough love by setting new expectations and modeling the values we want to embrace.
And, should we think of our team as family? Stay tuned to hear some unique perspectives with some important evidence.
Find Dr. Pierotti on instagram!
Keep up to date on instagram! https://www.instagram.com/beyondhorizonsperformance/
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Today, we have the pleasure of speaking with Dr. Jenn Jacobs, co-founder and co-director of Project Flex. As both an athlete and a sports psychology professional, Jenn leads Project Flex, a sports leadership program designed for incarcerated youth in the Chicagoland area. Through her experience as an athlete, mentor, and professional in sports psychology, Jenn recognized the power of mindset skills like meditation and visualization. She saw an opportunity to introduce these foundational life skills to at-risk youth, using sport as the vehicle for transformation. Her work with Project Flex inspires incarcerated youth to embrace their strengths, foster curiosity, and adapt their behaviors, providing them with tools for empowerment that will fuel change.
For more information, visit ProjectFlex.org or follow on Instagram @NIUProjectFlex and on LinkedIn at Project Flex.
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Arianna Ciccarelli Shimits, MA, CMPC joins the show to have a talk with Demi about the evolution of her career from professional dancer to sport and performance psychology. During her intense career as a professional ballet dancer, Arianna was struggling with body image, confidence, performance anxiety, and perfectionism. From there, she realized the power and importance of the mental component of performance. In an effort to manage the mental load, she began to dive deep into the world of performance psychology. She recognized the relatability of these issues amongst herself and her peers, and set out to bring this type of mindset training accessible to other athletes and performers.
Keep up to date on instagram! https://www.instagram.com/beyondhorizonsperformance/
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There are some things in life you just can't avoid. Unfortunately, one of those things is "haters". You know the type – the ones you just can’t please, can't be happy for you, and sometimes, they seem to go out of their way to bring you down. While you can't control how people feel about you, you can control how your response to them. The negativity from others can be detrimental to training and performance. However, there are strategies you can implement to shield yourself from the bad vibes, and set yourself up for success. Let's get into it!
Keep up to date on instagram! https://www.instagram.com/beyondhorizonsperformance/
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On today's episode of Performers on the Rise, we explore the challenges athletes and performers face when feeling lost or unsure about their journey. If an individual's athletic identity overshadows other interests, it can lead to burnout, injuries, and low career maturity. Developing a multidimensional identity that includes various roles, traits, and interests is crucial. We'll discuss strategies to ensure you are more than just an athlete, helping you align with your values and goals for a well-rounded identity and a successful future.
Get your wookrbook here!
Keep up to date on Instagram! https://www.instagram.com/beyondhorizonsperformance/
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On today's show, Demi is joined by guest Micha Shaw to discuss her story and how mindfulness and meditation have elevated her performance as an athlete and as a coach. She offers a new perspective on mindfulness as a mental skill that is assisting athletes and performers enhance their resilience, harness emotional stability, and grow as individuals. Micha Shaw is a Mental Performance Coach, Meditation Teacher and former USA Swimming National Team Member. She brings her unique experience as a professional athlete, mindfulness practitioner and education in sports psychology to help athletes unlock their full potential by building a strong and resilient mind. Check out Micha's mindfulness community and receive one month free: https://www.mindfulsportscollective.com/ MichaShaw.com @mekashaw YouTube meditations with Micha Shaw
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