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 possible this year in Galway!

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 breakthroughs along the way.

This episode is a reminder that progress takes time, small steps matter, and with the right mindset, you can take on any challenge you set your mind to.

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 conversation highlights the real-time role of mental performance in sport.

Whether you're an athlete or a coach, this episode offers practical insights into competing with confidence and composure.

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 practical strategies to help you set goals that actually support growth, consistency, and long-term performance.

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 steps to help you move from hesitation to action. This episode is an invitation to go for the goals that scare you and grow because of it.

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 strength into whatever comes next.

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 around rest and food.

Our conversation serves as a reminder that taking time to slow down, celebrate, and enjoy life does not erase your hard work or the progress you’ve made. Sometimes, resting is exactly what helps you move forward.

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 competing or reflecting on life after sport, this conversation encourages self-awareness, balance, and a healthier perspective on who you are beyond the game.