January has a reputation.

It’s loud.
It’s fast.
It’s full of expectations to reset, refocus, and push forward immediately.

But here’s the truth I share with athletes and families every year:

Strong foundations aren’t built in January hype.
They’re built quietly, over time.

Before we talk about goal...

January has a certain energy to it.

Practices are back.
School routines are back.
Schedules fill up again—fast.

And with the turn of the calendar often comes an unspoken pressure to do more, be better, and figure everything out immediately.

But before we rush ahead, I want to invite you—and your at...

Every December, I’m reminded of something powerful:

For all the focus we place on performance, rankings, and outcomes…
it’s the people who shape an athlete’s journey the most.

The teammate who offers encouragement after a tough shift.
The coach who believes in a kid before they believe in themselves...

December is a special month for me — it marks three years since I published The Empowered Athlete.
And as I reflect on the hundreds of athletes and families I’ve worked with since then, one truth becomes clearer every year:

The earlier athletes learn mindset skills, the stronger—and more consistent—...

Every year, I work with athletes who step into college as the best of the best — only to find themselves facing something they’ve never experienced before:

Not dressing.
Not playing.
Not knowing where they fit.
Not knowing who they are without being “the star.”

And this year, I’m seeing this pattern ...

When an athlete struggles—misses a shot, gets benched, or loses a big game—the instinct for many parents and coaches is to jump in with feedback. Correction. Motivation. A silver lining.

But often, that’s not what young athletes need in those moments.

It’s Not Always About “Trying Harder”

Athlete...

In the thick of the season, it’s easy to focus on your team’s energy—how they’re showing up on the ice, how they’re communicating, how they’re performing under pressure.

But here’s something we don’t talk about enough:
Your team’s mental energy mirrors yours.

The Mirror Effect

If you’re stressed, ...

In sports—and in life—things don’t always go according to plan.

Maybe it’s a missed shot.
Maybe your athlete is benched for longer than expected.
Maybe the team just couldn’t pull it together, and the loss hits hard.

Whether you're the one competing or watching from the stands, emotions can run high...

As parents and coaches, we often look for ways to give our athletes an edge—more reps, better drills, sharper strategies. And while all of that matters, there’s one powerful performance tool that’s often overlooked:

Gratitude.

Not just the polite kind we encourage at the dinner table, but a focuse...

During my time in hockey—as a player, coach, and mindset coach—I’ve seen hundreds of new families step into the rink for the first time.

It’s a familiar scene: a parent juggling bags, a kid nervously tugging at new equipment, both unsure where to go or what to do next. There’s excitement in the air...

Recently, my husband and I found ourselves in a new and unfamiliar role—standing on the sidelines of a recreational soccer game, watching our kids play, while wrestling shin guards and Googling 4v4 rules between sips of coffee.

As lifelong athletes ourselves, we’re no strangers to youth sports. But...

If you’ve ever watched your athlete light up with confidence after a win—and then crumble with self-doubt after a tough game—you’re not alone.

Confidence can seem like a mystery. Some days it’s there. Other days, it’s nowhere to be found.

But here’s something I want every parent and athlete to und...