Mental Training Lab

What does it mean to truly matter, and how can focusing on this concept transform your performance and fulfillment? In this powerful episode of the Mental Training Lab, I sit down with professional mountain biker and positive psychology expert Sonya Looney to explore how she transformed from being driven by external validation to finding deeper purpose and joy in her career.Sonya shares profound insights on why intrinsic motivation often outperforms extrinsic goals, how recognizing your strengths can reduce perfectionism, and why focusing on the impact you have on others is more meaningful than any trophy or accolade. We dive into practical strategies for enhancing "mattering," utilizing character strengths, and savoring achievements to build resilience and lasting success.Whether you're an athlete struggling with self-criticism, a coach aiming to foster deeper motivation in your team, or anyone seeking greater fulfillment and impact in your life, this conversation offers transformative tools and insights to help you thrive.- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Scott Stallings is a PGA Tour golfer who stepped off the green and ran right into the Boston Marathon - with no experience. In this episode of the Mental Training Lab, I'm joined by Scott and performance expert Steve Magness to explore this athletic and psychological journey.Inspired by Steve's groundbreaking book Do Hard Things, Scott stepped completely outside his comfort zone, confronting challenges that tested his resilience, self-awareness, and mental adaptability. We hear what Scott learned about balancing response and reaction under pressure, how embracing vulnerability unlocked new insights, and why sometimes the most valuable performance lessons come from being willing to feel completely lost.This episode challenges traditional ideas about mental toughness, performance, and embraces the power of a beginner's mindset. If you're looking to push your limits or redefine what you're capable of—whether in sports, business, or everyday life—this conversation is packed with evidence-based insights and relatable wisdom to help you thrive.- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

How can subtle changes in your physical awareness dramatically improve your performance and well-being? Today on the Mental Training Lab, I'm thrilled to welcome Mary Bond—renowned author, Structural Integration practitioner, and expert in physical intelligence—to discuss the power of posture and embodied movement. Forget the stiff, uncomfortable posture teachings of the past. Mary helps us reframe posture not as rigid alignment but as dynamic, playful, and deeply connected to our internal sensations and external environment.In our insightful conversation, Mary reveals how you can leverage simple sensory practices to reconnect with your body, enhance your physical intelligence, and ultimately boost your overall performance. We explore groundbreaking concepts like tensegrity, grounding, fascia's role in sensory feedback, and how integrating these subtle shifts can significantly impact your movement, resilience, and adaptability.Join us and learn how becoming attuned to your body's subtle signals can unlock more effortless performance, reduce tension, and provide a richer experience of embodiment in everything you do.- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Ever wonder how elite performers consistently achieve peak results without burning out? Today I'm diving in with Alex Auerbach, performance psychologist and CEO of Momentum Labs, to unpack his powerful three-stage framework: understanding yourself, becoming your best, and producing maximum results. Alex brings his expertise from working alongside world-class athletes in the NBA, NFL, MLB, Olympians, elite military units, and Fortune 5 companies to share practical insights on how to optimize your strengths, embrace discomfort, and use recovery as an investment in long-term success.We discuss why relentless effort isn't enough—why self-awareness, intentional recovery, and identifying your "signature strength" can propel you further, faster. Alex offers actionable strategies, like utilizing the VIA Character Strengths test and effectively seeking feedback. If you're ready to understand how sustainable excellence is built from the inside out, this episode's got you covered.- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Today we're working through the dynamics of team culture with Dr. Kensa Gunter. Does the culture shape the team, or do the people define the culture? Join us as we explore how these elements interact like a living, breathing organism, constantly evolving and influencing one another.With Dr. Gunter's experience as a licensed psychologist and a Certified Mental Performance Consultant (CMPC), we'll dive into how creating a supportive, inclusive environment is not just beneficial but essential for nurturing psychological safety and fostering peak performance. Tune in and discover how you can cultivate a thriving team culture that champions well-being and development alongside success. - - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Unlike resilience, antifragility is about growing stronger from challenges and proactively seeking them out. To learn more about this tool, I went straight to the experts: co-founders of Antifragile Academy Adam Wright and Nick Holton. They share practical strategies for fostering psychological and behavioral flexibility, the importance of supportive environments, and how these principles can be applied to achieve not just survival, but thriving success.Tune in to learn how to turn life's stressors into fuel for personal and professional growth, and learn actionable steps to cultivate an antifragile mindset in your own life. For anyone looking to dive deeper into the principles of antifragility and how to apply them, I highly recommend visiting The Antifragile Academy's website. They offer a range of resources from courses to coaching that can guide you on your journey to becoming not just resilient, but truly antifragile.Learn more about The Antifragile Academy- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Today we're stepping onto the course with PGA Tour pro Scott Stallings, a master of resilience who's turned his recent injuries into opportunities for personal growth. In this episode, Scott takes us through his intense rehab journey following a labrum and bicep tendon tear, and his ambitious goal of running the Boston Marathon. He also shares how his role as a coach for the University of Tennessee golf team has kept him deeply connected and engaged with the sport.Scott also unpacked how he's continued to adapt to evolving golf technology and shares training regimes that have significantly shaped his approach to both sport and life. He underscores the impact of mentoring young athletes, explaining how this experience has rejuvenated his love for the game and enriched his perspectives on performance and leadership.Whether you're an athlete, coach, or anyone navigating through personal and professional challenges, Scott's insights on embracing discomfort and leveraging adversity for growth are incredibly enlightening. Get ready for a conversation filled with actionable insights on embracing discomfort, mentoring, and making the most out of every situation. Let's get into it and find out how to play through the change and come out swinging!- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Perfectionism is a double-edged sword. It drives us, and can also derail us. In this episode, I sit down with Dr. Marina Harris, a former Division I gymnast turned psychologist and performance consultant, who's mastered the art of turning high-pressure expectations into healthy, high performance.Marina brings a unique perspective from the front lines at Bloom Psychology Group, where she works with anxious and perfectionistic high achievers striving to balance their mental well-being with their ambitions. Today, she'll share transformative insights on how closely mental health and performance are intertwined, and why a flexible, compassionate approach can be your greatest asset in managing perfectionism.Whether you're an athlete, coach, or anyone who's ever felt paralyzed by the need to be perfect, this episode is tailored for you. Tune in to discover how you can start embracing your imperfections and transform the way you approach challenges—both on and off the field.Let's head into the lab and unpack these insights to forge a healthier, more sustainable path forward in our quest for excellence.- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Ever wonder how groundbreaking discoveries like penicillin, Post-it Notes, microwaves, and Teflon came to be? Believe it or not, they all started as accidents. But it wasn't just luck—it was the mindset behind the scenes that transformed these unexpected outcomes into revolutionary innovations. Today, I'm going to equip you with tools to make this mindset a consistent habit.We're diving deep into how cultivating a spirit of curiosity and embracing incremental gains can lead to massive improvements in both your personal and professional life. I'll discuss the importance of feedback loops, self-reflection, and the necessity of staying playful and experimental, even in the face of rigid expectations.By adopting a laboratory mindset, you can foster creativity, resilience, and experience the compound interest effect of small, regular improvements—transforming them into significant long-term successes. So, in the true spirit of The Lab, let's learn how to turn your life into a playground of possibilities and accelerate your growth.- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Al Lattell is a trailblazer in athletic leadership at Georgetown Athletics who is breaking the mold by pushing beyond basic leadership drills into something way bigger—building a culture that cultivates leaders for the long haul. He joined me on the show to share how he's helping craft team cultures that set athletes up for success on and off the field.We'll cover everything from the power of visualization to why continuous learning and honest reflection are game-changers in leadership. So, whether you're coaching a team, leading in the boardroom, or just hungry for some solid growth tactics, this chat's packed with insights you won't want to miss. So, get ready to unpack what it takes to craft a winning culture and develop true leaders, both in sports and beyond.Al Lattell on LinkedIn- - - - - - - - - - - - - - - - - - - Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Today, we're zeroing in on the power of transitions—those seemingly small moments when we switch gears from work to home or task to task. Ever wondered how a simple routine could drastically enhance your day-to-day presence and focus? We're diving deep into how mindful transitions can transform your daily effectiveness and reduce stress.I share a clever trick my godfather used to separate his work and home life during the pandemic, and a breakthrough moment with a sprinter struggling to find his focus. Plus, I'll unpack a straightforward three-step process to master your transitions: Identify the shift, ramp up your present-moment awareness, and set a clear intention for what comes next. Whether you're an athlete, professional, or anyone in between, you'll discover how these small adjustments can lead to significant improvements in both performance and personal satisfaction.Get ready to learn how to bring more intentionality and ease into every part of your day. It's time to make those transitions work for you, not against you.Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

It's true - moments like ringing in the New Year serve as mental accounting periods that prompt us to reassess our goals and behaviors. But without taking time to slow down and process, we can lose a huge growth opportunity. I sat down with Jeff Siegel to explore the 'Fresh Start Effect,' where transitions can motivate new behaviors, and critique the consumerism and unrealistic expectations surrounding New Year's resolutions.Jeff and I emphasize the value of taking purposeful pauses to reflect, being brutally honest with ourselves, and seeking support from our community. Tune in to discover how mindfulness and intentionality can help you navigate life's pivotal moments and make conscious choices that lead to sustainable wellness.Jeff Siegel | WebsiteLearn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

How often do we genuinely hear what our bodies are trying to tell us, unless we're hungry or in pain? In this solo edition of the lab, you'll learn how tuning into your body with the same openness and curiosity you'd offer a close friend can elevate every area of your life—from enhancing performance and improving recovery to enriching overall well-being.I introduce a transformative practice called pendulation—a method that teaches us to oscillate our awareness between discomfort and neutral or pleasant sensations, cultivating presence and a deeper understanding of our body's signals. It's not just theory; it's a practical skill used by top performers to optimize their health and performance. Ready to reconnect with the incredible intelligence of your physical form? This discussion could be a game-changer.If you are interested in taking this practice one step further, I've created a guided pendulation practice that complements the technique discussed in today's episode. To find your free download, head to mtl.academy and check this week's show notes!Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

From gold medals to career crashes, the icons have done it all. How can tapping into their experiences accelerate your journey? In this episode, I'm joined by Dr. Duncan Simpson and Dr. Greg Young from the Performers Podcast, a show that brilliantly mashes up sport autobiographies with performance psychology to pull out actionable insights that are as inspiring as they are instructive.We unpack the lessons they've learned from the likes of Kobe Bryant to Mark Messier, and explore five key themes that have emerged from their study of the greats: resilience, goal setting, self-belief, the power of relationships, and the never-ending journey of learning. This isn't just about sport heroes; it's about translating their journeys into skills that can help us all to excel.Learn how these stories can reshape our approach to challenges and redefine what it means to train for peak performance. Whether you're an athlete, coach, or just a lover of great stories and psychology, this episode has something for you.Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

We often hear that specialization is key, but what if there's more growth in the gray areas than we realize? In this solo episode, I'll explore the transformative power of stepping outside our comfort zones, with examples from cross-training for runners to actors taking improv classes. We'll see how expanding our horizons can lead to unexpected breakthroughs in our primary fields of interest.I dive back into the intriguing perspective shared by Dr. Brett Malone, a former astrophysicist turned biotech consultant, who believes that diversifying our training can dramatically enhance our problem-solving abilities and help address our blind spots. Plus, I'll share a personal story about my high school days when I juggled wrestling with a newfound passion for hockey—a sport I was utterly unprepared for—and why it paradoxically fostered a phenomenal growth mindset.Tune in to discover why sometimes, the best way to enhance your main performance domain is to venture boldly into new ones, and how trusting the non-linear path of diverse learning can open up new vistas of personal and professional growth.Learn more about The Mental Training LabConnect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

What's the key to unlocking athletic potential? It's not a paint-by-numbers approach to mental skills training! In this episode, Dr. Adam Naylor discusses the often overlooked foundations of sustainable high-performance mindsets. He shares the importance of flexibility, the critical role of a strong working alliance between coach and client, and how embracing the full spectrum of human experience—including stress and acceptance—can profoundly enhance performance.You'll learn why teaching mental skills isn't always enough and how adopting a more holistic perspective can lead to significant breakthroughs in high-performance arenas. Whether you're a coach, athlete, or anyone interested in the psychology of performance, this episode offers essential insights into the complexities of mental skills training and the necessity of building robust, trust-filled relationships for transformative growth.Learn more about The Mental Training LabConect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Leveraging your mistakes to maximize your growth is one of the core skills that elite performers have to master. In this solo episode, I dive into a transformative concept that has reshaped my approach to mistakes in sports and life. By embracing our errors loudly and clearly, we shift our perspective and begin to view these moments as invaluable data points that guide our path to improvement. I'll break down the four pillars of this mindset: awareness, practice, reflection, and, crucially, safety. Along the way, you'll hear about a long jumper struggling to translate practice success into meet performance and why lessons from my pep band days have resonated with me for decades. This episode is an invitation to  step through fear and embrace the messiness of growth with courage and curiosity.Learn more about The Mental Training LabConect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

After a near-fatal fall that could have ended her career, trail running legend Hillary Allen not only returned to the sport she loves but also expanded her athletic pursuits into gravel biking with Scuderia Pinarello. Today, she joins us to explore the depths of resilience and recovery, and what it really looks like to bounce back.With her master's degree in neuroscience and physiology, Hillary offers a unique blend of personal experience and scientific insight into mental toughness and the psychology of endurance sports. You'll learn how embracing challenges can transform adversity into life's greatest victories, and gain practical lessons on maintaining balance and finding joy through the toughest trials.Learn more about Hillary Allen Instagram | WebsitePurchase Out and BackLearn more about The Mental Training LabConect with Pete on Instagram | LinkedIn | WebsiteSubscribe to the podcast on Apple | Spotify This show is produced and edited by the team at Palm Tree Pod Co.

Master your mental game with the Mental Training Lab, hosted by Pete Kadushin. With 15 years of coaching experience and a PhD in performance psychology, Pete digs deep each episode to provide practical tools and expert insights so you can perform your best when it matters most. Enhance your focus, harness stress, and overcome challenges whether you're an athlete, leader, or high-performer. Subscribe to learn how to elevate your game in work, play, and life.

In today's episode we're joined by Dr. Ashley Cranney. Ashley is a licensed professional counselor and certified mental performance consultant, employed at West Virginia University as Assistant Professor of Sport, Exercise, and Performance Psychology. She has been consulting with athletes and performers for nearly fifteen years, sharing her passion for performance enhancement with anyone who will listen. One of the many things that makes Ashley so great is that she's worked with a wide variety of top performers across sport, dance, first responder, and military contexts. Another superpower that Ashley has is her ability to name complex concepts with clarity and simplicity, which really shines through in our talk here as she gets right to the heart of stress and performance.I'll be honest… we really only scratched the surface when it comes to what Ashely can offer, and I hope we'll have a round 2 soon. This time around, we dive into the stress cycle, and specifically the six concrete behaviors you can use to help complete the stress cycle. Ashley also spends time talking about how the sport environment is designed, if we're mindful of some of the pitfalls, to be biologically respectful. This one's packed with specific tools we can use, and pairs really well with past episodes we've had on embodiment and presence. It was amazing having a rockstar like Ashley share so much in a potent window of time here, and I know you're going to get something good out of this one… time to jump right in. 

Today's episode is about unpacking a bit of well meaning and ultimately bad advice. It's advice that puts us in a no-win position where we are spending a ton of energy and attention on forcing our internal experience to fit into a narrow window of conditions. It's also advice that inadvertently tells us we can't expand that window to create more grace under fire and a sense of freedom within uncontrollable performance environments. And all of that happens even though it's being shared with the best intentions in mind. As always, the show will close with some specific practices you can work on to expand your window of success and your capacity for big experiences so you can be more poised when it matters most!

Today, we've got Dr. Adrian Ferrera (@dradrianferrera) in the lab, and I couldn't be more excited. As you'll hear soon - Adrian and I go way back, and it was amazing to get to hear so many amazing and applicable tools from an old friend. Adrian spent a lot of time unpacking the power of self-regulation, how awareness acts as the first step of the mental training journey, and how he gets parents and coaches to be his greatest ally as he's working with teams and athletes. I got ahead of myself though. Who is Adrian? Adrian's a licensed professional counselor and performance consultant. He's directed both mental health and performance services at the University of Washington, Auburn, and West Virginia University, and before that he worked with US Army special operations at Fort Bragg. Look, he's the real deal, having worked with pros, national champions, and world champions. He's now ventured into the world of executive coaching. Simply put, he's great at what he does, and he shared a ton of it with us today. To connect with Adrian, visit www.dradrianferrera.com!

Today's episode is going be a short exploration of our most important resource, which is the combination of time and attention. We'll start with a short thought exercise, talk about the implications of low quality attention, and then wrap up with how you can be training your attention starting today. 

My guest today is Dr. Jesse Michel. Jesse helps lead the Performance Psychology Program at Deloitte, where his team provides support and services to over 8500 principals, partners, and managing directors across the US. Previously, he spent four years as the mental skills coordinator for the Houston Astros, and another four years before that as the Lead Master Resilience Trainer at the Army's Comprehensive Soldier and Family Fitness Training Center. Simply put, he has a diverse background and a sharp skillset, and he poured out a ton of pearls of wisdom in this conversation! In this episode, Jesse shares how he has changed his mind to focus more on the environments we create. He riffs on the art and science of coaching, providing some actionable tools for anyone in leadership positions to use, and then closes with a discussion of how important high quality attention is to peak performers across disciplines.You can find more of Jesse here:Jesse on LinkedInJesse on TwitterMindset for Excellence

Mace and Travis Macy join me today for a really special episode. Their new book, A Mile at a Time, is a well-written and unapologetic look at one family's experience with the diagnosis of Alzheimer's Disease. Travis and Mace use humor, vulnerability, and channel their willingness to do the hard, important things, to share the highs and lows of their journey. Oh… and in case you didn't know, both of these gentlemen are powerhouse ultra-endurance athletes! In fact, Mace and Travis, a year after Mace's diagnosis, tackled Eco-Challenge Fiji - appropriately dubbed the World's Toughest Race… a 10 day, 417 mile race over mountains, rivers, swamps, and oceans. Travis (@travismacy) has finished over 130 ultra-endurance races, and held the record for the Leadman Challenge (if you don't know… you absolutely have to look it up). Mace (@mmacy146) is one of the OGs from the ultra-endurance world, having competed in everything from the Ironman Triathlon to the Leadville 100, and participating in all eight of the original Eco-Challenge races. Both the book and this interview have a ton of teachable moments, and it was a privilege to spend time with both of these guys. I know, without a doubt, you'll enjoy this one. 

In today's episode, Raymond Prior (@bts_mindset on twitter) comes back to tackle some of the common myths we hear in the performance psychology world. Honestly, one of my favorite games it so poke the bear and see if I can get Raymond riled up, and so I tossed him some cliches to see what would happen. I tried - and failed - to make this a lightning round… and the truth is there was a lot to dig into as we discussed things like “Just be positive” and “fake it til you make it”. Raymond's book, Golf Beneath the Surface, is now available anywhere you find your books, and is worth the time if you take performing your best seriously! 

Throughout the ages, there are a number of myths that invoke this image.  A commander and their army step onto foreign soil, and knowing that they are outmatched by the enemy, the commander makes a daring choice.  The army is ordered to burn their boats, leaving only two choices: victory or death.Today's short episode examines the relationship between commitment and trust and how they're critical for our capacity to perform our best when it matters most. As always, there's also a quick discussion of how to train these qualities so you  can have access to them consistently!

This is part 2 of my interview, Cam Smith (@camfromcb). If you missed his first episode, it's definitely worth checking out, and as a quick refresher, Cam is a world-class ski mountaineer and trail runner. He's an 11 time US Skimo national champion, and 5 time north American ski mo champion. Cam holds the course record for the three largest skimo races in the US, the Power of Four, the Grand Traverse, and the Gothic Mountain Tour. He's the first American man to finish top-10 in a skimo world cup race, with his 3rd place finish in Andorra earlier in 2022. He's won a long list of trail running races as well, and has qualified for the Mountain and Trail Running World Championships in Thailand this year.Today, he talks about the benefits of being a two sport athlete, exploring the dark moments in endurance sport (and how to plan for them), and why blending motivations can make you a better competitor.  To round it out, he shares a wicked reflection tool that has helped him squeeze a lot of extra growth out of each race. What really stands out throughout is that Cam is a dual threat and has found a way to be both a (great human being + elite performer). 

Today's guest is Cam Smith (@camfromcb). Cam is a multi-sport monster, especially in ski mountaineering and trail running. A quick list of his accomplishments. He's an 11 time US Skimo national champion, and 5 time north American ski mo champion. Cam holds the course record for the three largest skimo races in the US, the Power of Four, the Grand Traverse, and the Gothic Mountain Tour. He's the first American man to finish top-10 in a skimo world cup race, with his 3rd place finish in Andorra earlier in 2022. He's won a long list of trail running races as well, and has qualified for the Mountain and Trail Running World Championships in Thailand this year. In the first part of a double episode, he shared his key mental skill (reframing), his own personal antidote to burnout, and we got to spend a lot of time exploring the balance between performance paradoxes like:The Rigidity of Planning — The Adaptability of AcceptanceOutcome — ProcessThis episode was packed with a ton of detail when it comes to the nuts and bolts of mental performance, and it was a special treat to catch up with Cam!

Today I'm going to spend some time looking at why challenge, or difficulty, or discomfort, is an essential ingredient for both performing our best under pressure AND continuing to improve relentlessly. I'll also break down the concept of the Zone of Tolerable Discomfort, what gets in the way of getting uncomfortable on purpose, and what you can do to leverage challenge more effectively as a performer.

This episode is round 2 with Dr. Raymond Prior (@bts_mindset on Twitter). This is an extension of our marathon recording session, and builds off of episode 22. During this portion of our chat, Raymond spends a lot of time clarifying The Three Pillars of Mindfulness:IntentionGroundednessAcceptance (specifically why acceptance is a superpower)We also discuss two specific mindfulness practices. Both single point attention practice and open awareness practice. Whether you've meditated for a while or are interested in dipping your toes into the mindfulness pond, this is the episode for you!Like the episode? Have any questions? Want to let me know what else you're interested in? Drop me a line @alldaydr.k

For today's show I want to take a trip way upstream and look at a couple of high level, universal states of being. Each of us is either in a state of doing or a state of being, all day, every day. In this episode, I explain what each state looks like, the implications of getting stuck in a state of doing, and of course, I'll close with some recommendations for how we can navigate these states to improve both well-being AND performance!As always, I'm looking to offer value and quality with these solocasts. If there's a topic or skill you want to see covered, head over to @alldaydr.k on Instagram and let me know!

Today's episode with Dr. Raymond Prior (@bts_mindset on Twitter) was so packed that I needed to split it into multiple episodes. Here goes round 1! Raymond has a PhD in Sport and Exercise Psychology and as a performance consultant has worked with a wild range of performers, including pro, college, and olympic athletes, pop stars, actors, and high performers in the financial space. In this first edition, Raymond illuminates why thinking our way out of unpleasant experiences works against our biology and evolution. We also take a look at why getting your psychology in order, investing in mental training, is your highest point of leverage as a performer. What's going to become really clear as you listen is Raymond's commitment to being up to date and deeply knowledgeable about the research and is passionate about helping clients get beneath the surface instead of stuck with traditional pop-psych techniques. 

Today's episode is another solocast - although a little shorter than previous editions. I wanted to explore what happens when an athlete falls under the spell of doing too much. First we'll look at some examples of when athletes get hijacked by the urge, then we'll spend some time looking at why it happens. And of course, we'll wrap up with a few skills you can be working on to help you fight the urge and Do Less.For more mental training goodness, find me on IG @alldaydr.k or at mtl.academy! 

Today's episode is with Kirsten Cooper! Who is Kirsten? Well, she's a badass, and let me tell you why. She's dedicated a large part of her career to supporting athletes as they transition out of sport. Kirsten was a professional alpine ski racer, competing for the United States Ski Team, and won a national championship with the University of Colorado. As you'll hear, her experience leaving the sport of skiing really informs the work she's doing now with athletes. Kirsten is a clinical and performance psychologist, earning her MA in Sport and Performance Psychology and her doctorate in Clinical psychology, both from the University of Denver. She is currently working as a performance psychology Fellow with  Howard Head Sports Medicine in Vail, CO. In this episode Kirsten and I spend a lot of time unpacking the challenges and opportunities of retiring from athletics, she shares her own story of transitioning out of elite sport, and she lays out three keys to making a successful move into post-athletic life. Enjoy!For show notes, transcripts, and to sign up for the MTL newsletter, visit mtl.academy.

For today's episode I got to sit down with Dr. Nicole Gabana (@DrNicoleGabana ). Nicole is a licensed psychologist and certified mental performance consultant who specializes in helping athletes and individuals maximize their mental game in performance and life.  She currently works in private practice, specializing in a holistic approach to performance, with an emphasis on seeing athletes as whole people. Prior to that, Nicole was the Director of Sport Psychology for UMass Athletics and she's also served as an assistant professor at Florida State. While there, she dug deep, researching the impact of gratitude on athlete well-being and performance.  As you'll hear from today's show, she has a passion for knocking down the barriers between the athlete and human being, and shared a ton of actionable tools with me - specifically focusing on how to build a consistent habit of gratitude in your life. This was a ton of fun to record! I hope you enjoy...

Today's deep dive is going to be aimed at unpacking a phenomenon I call ‘holding your best performance hostage'. The idea was touched on briefly in my interview with Dr. Ashwin Patel, and is worth exploring with a bit more time and space. We'll start with what I mean by ‘holding your best performance hostage', then we'll talk about why it is our brains and our minds go to this place and build these unproductive habits, and then we'll close with what to do when noticing that this is happening in real time AND what you can be doing instead. How to unwind these habits and give yourself the opportunity to be your best when it matters most. I want to hear from y'all. If you have questions about this episode, or have thoughts on which skills or concepts you want to deep dive on next, head over to @alldaydr.k and drop a comment in the post for this week's episode.For other episodes of the pod and more mental training goodies, head over to mtl.academy!

This episode is part 2 of a reverse interview with episode 10's Jean Laurenz (@jeanlaurenz on IG). We close out the conversation by unpacking the value of redefining success in terms that you can control, we deep dive into the power of breathing as it relates to practice and performance, and we close with a few miscellaneous questions, including how booze helps and hurts performance!For more flavor, including show notes and other mental training goodies, stop by mtl.academy, and visit my IG page @alldaydr.k

Today, episode 10's Jean Laurenz (@jeanlaurenz on IG) interviews ME, on a wide array of topics. After having her on the show, we realized there was still a ton of ground to cover, particularly as mental training relates to musicianship. Jean takes the reins and fires away on questions regarding:- What Triggers Flow- The Why and How of Balancing Challenge and Skill- Practical EmbodimentFor more flavor from this episode, including show notes, drop by mtl.academy, and drop by my IG account @alldaydr.kNote: This episode was so robust, we had to break it into two parts. Part Deux on it's way...

Today's guest is Ashwin Patel. Ashwin is a Professor and Program Coordinator for the Sport Management and Recreation and Leisure Services programs at Humber College. He is also the co-founder of Sport and Wellness Consulting with Dr. Noah Gentner. Ashwin received his Ph.D. in Sport and Exercise Psychology from the University of Tennessee and upon graduating, Ashwin spent seven and a half years as an Associate Professor at Western Colorado University.Since 2003, Ashwin has provided Mental Performance Consulting - both in corporate and sport settings. His primary passion is working with hockey players. In this capacity, he's worked with the Guelph Storm of the Ontario Hockey League, the student-athletes at Victus Academy – a private hockey school in Kitchener. And with the Vancouver Canucks – focusing on the AHL team in Utica, NY. In 2020 he was a mental performance consultant with Hockey Canada's U17 team and in April 2021 worked as the mental performance consultant for Hockey Canada's Gold Medal winning U18 team at the IIHF World Championships.We cover so much ground in this episode that I needed to split it into two parts! In this second part, Ashwin and I look at why athletes want to have better "crappy days" and how to think about fit between mental performance consultants and the organizations they work for.

Today's guest is Ashwin Patel. Ashwin is a Professor and Program Coordinator for the Sport Management and Recreation and Leisure Services programs at Humber College. He is also the co-founder of Sport and Wellness Consulting with Dr. Noah Gentner. Ashwin received his Ph.D. in Sport and Exercise Psychology from the University of Tennessee and upon graduating, Ashwin spent seven and a half years as an Associate Professor at Western Colorado University.Since 2003, Ashwin has provided Mental Performance Consulting - both in corporate and sport settings. His primary passion is working with hockey players. In this capacity, he's worked with the Guelph Storm of the Ontario Hockey League, the student-athletes at Victus Academy – a private hockey school in Kitchener. And with the Vancouver Canucks – focusing on the AHL team in Utica, NY. In 2020 he was a mental performance consultant with Hockey Canada's U17 team and in April 2021 worked as the mental performance consultant for Hockey Canada's Gold Medal winning U18 team at the IIHF World Championships.We cover so much ground in this episode that I needed to split it into two parts! In this first part, Ashwin and I dig into relationship building and how to introduce mental training in elite settings.

In today's deep dive, I'm going to dig into the concept of awareness. Awareness is the master key that opens the door to purposeful, sustainable change, and so it's worth a little extra time and energy to deconstruct it and consider how we can train it on purpose. I start with why awareness matters, talk about the two different components of awareness, and finish up with two (familiar) skills and concrete exercise for both. I want to hear from y'all. If you have questions about this episode, or have thoughts on which skills or concepts you want to deep dive on next, head over to @alldaydr.k and drop a comment in the post for this week's episode.For show notes and for other episodes of the pod, head over to mtl.academy!

For today's episode, we've got ultrarunner Addie Bracy (@addiebracy) in the lab. Addie ran track at the University of North Carolina, and is a three time qualifier at the US Olympic Trials. Since 2016, she's embraced the world of trail running, winning three US National Championships and helping Team USA to gold and silver medals at the World Championships.Addie represent Nike Trail, and at ultra distances, she's finished 2nd at Leadville and 9th at Western States, and recently co-set the unsupported FKT for the Rim to Rim to Rim in the Grand Canyon. Addie graduated from the University of Denver with her graduate degree in Sport Psychology, and specializes in working with runners and adventure/endurance athletes like skiers and climbers through her private practice, Strive Mental Performance. In this episode, Addie shares her lessons learned after interviewing the top athletes in ultrarunning on her way to publishing the book ‘Mental Training for Ultrarunning'. Her experience as both an elite performer and a mental performance coach puts her in the unique position to understand and explain what the best are doing with their mental skills. We cover the power of starting with a curious mindset, why confidence journaling is so effective, and how to dance with the uncertainty and discomfort that comes with performing at your edge. 

Today's guest is Dr. Aimee Kimball (@AimeeKimball). Aimee has worked in a variety of peak performance settings, starting with the UPMC center for sports medicine, and her own private practice in Pittsburgh. In a decade as the mental training consultant for the Pittsburgh Penguins, she was a part of two Stanley Cup winning teams, and is currently the Director of Player and Team Development for the New Jersey Devils.Following the hockey theme, Aimee has also been tapped as the mental performance coach for the USA Women's Hockey team as they prepare for the 2022 Olympics. As if her dance card wasn't already full enough, she also works in the business world, facilitating an extreme growth mindset and creating a mentality that helps leaders succeed at work and in life.In this episode we discuss the tools that make Aimee successful in her work with elite performers, we deconstruct high performing cultures, and we look at the one key skill that allows those at their best to continue to grow and excel. There are so many actionable tools tucked in here that you're going to want to listen and then listen again.For show notes and access to the Mental Training Lab newsletter (with a new worksheet delivered to your inbox each week) visit mtl.academy!

This episode, we've got Jean Laurenz (@jeanlaurenz) in the lab. Jean is a trumpet player and Assistant Professor of Trumpet at the University of Wisconsin-Madison, a dog enthusiast, and a succulent killer. As a performer, Jean has enjoyed appearances with Adele, The Hanson Brothers, The Boston Pops, The New York Philharmonic, and the Hong Kong New Music Ensemble. Jean's also a vocalist and stage performer who curates interdisciplinary performances which combine theater, singing, trumpet, and visual arts. She recently developed an award winning multi-media work, DESCENDED (trailer here)Jean holds degrees in trumpet performance and Choral Education from Yale University and Northwestern University. She is a passionate educator, social activist, and teaching artist, and you can hear throughout the interview how thoughtful and engaged she is with the process of creating art.In this episode, we cover a LOT of ground. Jean shares the evolution of her pre-performance routine, strategies for how to practice to create a trusting mindset, and why trying to get things RIGHT can sometimes get in the way of your best performance.

Today's episode is a little bit different. There have been a ton of ideas and concepts that have only gotten touched on briefly in previous episodes that are worth spending more time unpacking. In the first of what will hopefully be many, I'm taking a look at what we actually mean when we say 'mindset'.  I then break down two different skills that I think are critical when it comes to building awareness and purposefully shaping a more effective mindset. I want to hear from y'all. If you have questions about this episode, or have thoughts on which skills or concepts you want to deep dive on next, head over to @alldaydr.k and drop a comment in the post for this week's episode. If you want access to the Mental Training Lab newsletter, which includes a worksheet based on each week's episode, head over to mtl.academy (pro tip: you can find show notes and transcripts for each episode there as well).

Today I had the opportunity to sit down with my friend and colleague Jeffrey Siegel (@jeffsiegelwellness). Jeff's holistic background in Mind and Brain Education from Harvard University and Buddhist Studies from The University of Hong Kong provides a way towards lasting wellbeing that feels as good as it looks. Jeff coaches clients to help integrate the deep inner work of personal transformation while developing a bold vision, clear goals, and healthy routines. In addition to wellness coaching, Jeff teaches mindfulness and mediation at Harvard and Tufts, and leads corporate wellness workshops and classes for innovative companies that care about making the office a place that supports people's health and happiness.  In this episode we cover a ton of ground. As you can tell from the bio, Jeff's expertise is wide ranging, and we zoom in on how to create lasting behavior change, how values and vision unite to draw us closer to our best self, and then we unpack a few practices you can use to build the connection with your body. This one is a long one, and it's well worth the time. I hope you enjoy! For show notes, transcripts, and to sign up for the MTL newsletter (hint: access to a new mental training worksheet for each episode), visit mtl.academy!

Today's conversation was so much stinkin fun to have. My guest is 3x Olympian Gevvie Stone (@gevgevs). Gevvie, a native of the Boston area, is a three-time Olympic rower. She raced for the USA in the women's single at the London games (where she placed 7th) and 2016 in Rio, where she took home a silver medal. She will represent the USA in the women's double in the upcoming 2021 Olympics in Tokyo. She's also represented the USA at a variety of levels, including two Under-23 World Championships and six senior national teams, including nine World Cups and four World Championships. She studied history at Princeton University before graduating from Tufts University School of Medicine in 2014. Just in case you missed it, yes that's correct, she completed medical school IN BETWEEN two trips to the Olympics. She has completed the first year of her emergency medicine residency at the Beth Israel-Deaconess Hospital in Boston and has been taking a leave of absence to train for Tokyo.In this episode we touch on everything from the evolution of her performance mindset to her approach to pre-race imagery. You'll also notice her twin superpowers throughout the conversation, the first being her capacity for motivational flexibility and the second being her skill at listening and being open to the next opportunity to learn, grow, and improve. You're really going to love this one - for show notes, transcripts, and to sign up for the MTL newsletter (hint: access to a new mental training worksheet for each episode), visit mtl.academy!

Today's guest is Dr. Vanessa Shannon (@cardinalmindset). Vanessa has served as the Director of Mental Performance for the University of Louisville Athletic Department and Norton Sports Health since October 2015.Prior to moving to Louisville, Vanessa spent two years at the IMG Academy in Bradenton, FL, where she served as the Mental Conditioning Coach for several programs, coordinated Psychological Test Preparation for IMG's NFL Combine Training Program. She also has experience as an Assistant Professor of Sport and Exercise Psychology at West Virginia University, and prior to that was the Department Chair of Exercise and Sport Sciences at Tennessee Wesleyan University.She holds a PhD in Kinesiology, Recreation, and Sports Studies with a specialization in Sport Psychology and concentration in Counseling from the University of Tennessee, Knoxville and competed as a member of the Women's volleyball team while attending Rice University.This episode, we deep dive into the necessity of emotional agility. Vanessa outlines the consequences of neglecting these important tools, and we spend a ton of time laying out an approach to developing higher levels of emotional intelligence. There is so much packed into this episode - if you're looking for links to any of the books, talks, and concepts we discuss, you can find the show notes at mtl.academy.

Today's guest is Jon Kinner (@ultrajonk). Jon's an endurance athlete who followed his dream of nordic skiing to Western Colorado University. Jon grew his passion for exercise and fitness into a career as an elementary PE teacher in Golden, CO, and earned a Master's in Sport & Exercise Science from the University of Northern Colorado as well. As you'll hear in the show, one missed bus ride and Jon accidentally discovered his affinity for long distance running and he quickly progressed to marathon racing, eventually qualifying for and running in the Boston marathon in 2010. That wasn't enough... He ran his first 50 miler in the spring of 2011 and since 2014, has successfully finished six 100 mile ultramarathons. In this episode we go deep into the mantras he's developed over all those miles, his strategies for preparing his mind and body for the worst on race day, and how running provides an incredible mirror into our lives. Jon and I have been meaning to sit down and have this conversation forever, and I'm glad we got to share it with you. To the show!!

Today's guest is Sam Zizzi (@DoctorSizzle). Sam is a father of three, an outdoor enthusiast, and a lover of travel and culture. He is passionate about bringing mindfulness to the masses, not to improve performance, but to foster self-awareness and compassion. As a Professor of Sport, Exercise, and Performance Psychology at West Virginia University, he guides his students in their mindfulness research, and he teaches classes at the undergraduate and graduate levels. He and his colleagues have published two books focused on the integration of mindfulness into sport environments. Sam is also my former advisor! We really dive deep into the nature of mindfulness and the value of having both formal and informal ways of cultivating presence. Sam talks about the value of grief, why enthusiasm is a game changer, and why we shouldn't get too precious with the how and when of mindfulness practice. I had a blast having this conversation - I hope you enjoy it as much as I did!