In this episode, we sit down with Lilly Bernardi, Assistant Director of Sports Performance at the University of North Carolina, to explore her inspiring journey through the world of athletic performance and coaching.Lilly takes us back to her roots as a student-athlete at The College of New Jersey, sharing how her passion for training sparked her transition into strength and conditioning. She opens up about the real challenges she faced — from job rejections to the grind of climbing the coaching ladder — and how those moments forged the resilience that defines her today.We dive deep into:The mindset shift from Division III athlete to Power 5 coachHow to handle rejection — including the story of being passed over for a job, only to return and earn it laterThe keys to bulletproofing your work ethic and knowledge to stand out anywhereStrategies for adapting your coaching style across different levels, from small schools to the ACCWhat it really takes to thrive in a competitive sports fieldWhether you're a young coach, an aspiring strength professional, or just someone chasing your next level, this episode is packed with real talk, hard-won lessons, and actionable insights to help you sharpen your edge.
In this episode, we break down the mental toughness and resilience on display during the NCAA baseball regionals — where pressure is high, emotions run hot, and the margins between victory and elimination are razor thin. We explore how teams tap into playing free and fearless, why being the underdog can be a mental edge, and how top-seeded programs face a different kind of pressure when expectations are sky-high.We also dive deep into mental strategies athletes can use in high-stakes moments:🧠 Visualization & breathwork to stay grounded🎯 Sticking to your mental plan in the chaos🗣️ Verbalizing successes to fuel confidence💥 Turning adversity into opportunityWhether you're an athlete, coach, or competitor in any field, this episode delivers powerful insights into what it takes to stay locked in and rise up when everything is on the line.
What happens when the final whistle blows and your playing days are behind you? In this episode, we dive into the often-overlooked transition from life as an athlete to whatever comes next. We explore the identity shifts, emotional challenges, and new opportunities that come with stepping away from the sport you’ve dedicated your life to.From chasing new passions and testing out unfamiliar paths to building a fresh routine and setting new goals, this conversation is about more than just moving on — it’s about moving forward with purpose. Whether you’re newly retired, thinking about the next chapter, or supporting someone through the journey, this episode is a real and relatable guide to life after sports.
The season’s over—but your work is just beginning. In this episode, we break down why post-season reflection is one of the most important tools for long-term growth. We talk about how to honestly evaluate your performance, identify what you really need to improve, and build a game plan that makes your off-season intentional and impactful.Should you focus on skill development? Seek out more game reps and experience? Or is it time to level up mentally and emotionally as a competitor? We dive into choosing the right path for your situation—and why maturity and mindset often separate those who grow from those who stall out.Plus, learn how to bring mental performance into both your training and summer league play, and how a true growth mindset sets the tone for meaningful progress. Whether you’re chasing a starting spot, a scholarship, or just becoming the best version of yourself, this episode is your off-season blueprint.
In this episode, we sit down with Kyle Massi, Gymshark’s newest sponsored athlete, to unpack the journey that got him here. Kyle opens up about betting on himself when no one else would, maintaining a neutral mindset through failures, and how resilience was forged through every obstacle he faced along the way. He shares what it really took to be vulnerable on social media, the power of manifestation, and how he stayed focused even when people closest to him didn’t believe in the dream. If you’ve ever felt pulled toward something bigger but unsure how to start—or how to keep going—Kyle’s story will remind you that it’s not only possible, it’s worth it.This one’s for the dreamers, the doers, and the ones learning to believe in themselves.
What separates athletes who rise under pressure from those who freeze? In this episode, we break down the power of pre-performance routines — how they sharpen focus, reduce anxiety, and create a sense of control in high-stress moments.We explore the science behind why routines work, offer real-world examples, and share simple tips to help you create a routine that fits your sport and mindset. Whether you're an athlete or coach, you'll walk away with clear steps to implement and a deeper understanding of how mental preparation can elevate your performance.
In this episode, we dive deep into The Alter Ego Effect, inspired by the powerful book by Todd Herman. Whether you're an athlete, performer, leader, or just someone looking to elevate your game—this mental performance strategy might be the unlock you’ve been looking for.We break down:⚡️ What the Alter Ego Effect is🧠 How to create your own alter ego📍 When and where to practice it💡 Why it works—and why it matters🙌 Who it’s effective for🔥 How it can improve both performance and personal lifeYou’ll walk away with actionable tools to build your own Alter Ego and step into your most powerful self when it matters most.
In this episode, pro pitcher Shawn Semple opens up about the highs, lows, and mindset behind his journey through baseball and beyond.From being told he wasn’t good enough as a kid…To losing every college offer after Tommy John surgery…To walking on and then off a team…Shawn’s path was anything but smooth.But through resilience and relentless work, he found a home at the University of New Orleans—where he thrived and ultimately got drafted by the New York Yankees.We dive into:The emotional rollercoaster of early adversityThe mindset that carried him through Tommy John and lost opportunitiesFinding flow and leadership through coachingHow training smarter has become more important than just training harderHis renewed focus and goals entering this independent league seasonAnd the fire still burning to make it back to affiliated ball—and to the big leaguesThis episode is packed with perspective, self-discovery, and the power of not giving up on your dream—even when the road twists.
A long season can take a toll on any athlete—physically, emotionally, and mentally. In this episode, we dive deep into the mental performance strategies that separate the good from the great. From staying present in the moment to overcoming adversity when challenges arise, we break down how to stay locked in for the entire season.We discuss the importance of staying neutral through the highs and lows, building a consistent routine, and creating a competitive environment in practice to sharpen your edge. Plus, we explore mental preparation techniques, mindfulness strategies, and the power of accountability and a growth mindset to help you perform at your best—day in and day out.Whether you're an athlete, coach, or competitor looking for an edge, this episode is packed with actionable insights to keep you mentally sharp from game one to the championship. 🔹 Topics Covered:✔️ How to stay present and focused throughout the season✔️ Overcoming adversity and bouncing back stronger✔️ Why staying neutral through highs and lows matters✔️ The role of routines in long-term success✔️ Building a competitive practice environment✔️ Mental preparation, mindfulness, and visualization techniques✔️ Holding yourself accountable and developing a growth mindset
In this episode, we sit down with Andrew Vail, left-handed pitcher for the New Jersey Jackals, to discuss the mental side of sports performance. Andrew shares his journey through college baseball, playing at two Power 5 schools, and the challenges of overcoming and rehabbing injuries. He opens up about the mental battles of recovery, the importance of mindset and training, and finding a flexible routine that works. We also dive into the mental practices that shaped his success, his motivation and confidence after setbacks, and his unique path to professional baseball, including his draft experience as a student at Rowan University. Tune in for an inspiring conversation on resilience, mental toughness, and the psychology of high-performance athletes.
What does it take to succeed at the highest levels of baseball—both mentally and physically? In this episode, we sit down with Justin Hagenman, pitcher in the New York Mets organization, to talk about the mental side of the game and the journey from college to pro ball.Justin opens up about the importance of a competitive and winning culture, how he’s overcome adversity and mental challenges throughout his career, and what it’s like to navigate the pressure and expectations at both the college and professional levels. We also dive into finding a healthy balance between baseball and personal life, adjusting to the transition from college to pro ball, and handling the uncertainty that comes with trades and new opportunities.Plus, Justin shares his experience signing an MLB contract with the Mets and his goals and aspirations moving forward as he continues to chase his big-league dreams.🔹 Topics Covered:✔️ Developing a winning culture and competitive mindset✔️ Overcoming mental challenges in college and pro ball✔️ Handling pressure and expectations at the highest level✔️ Finding balance between baseball and life outside the game✔️ The transition from college baseball to the pros✔️ Navigating trades and embracing new opportunities✔️ Signing with the Mets and what’s next in his careerWhether you’re an athlete, coach, or fan of the mental game, this episode is packed with valuable insights on resilience, mindset, and the grind of professional baseball.
In this powerful episode, we sit down with Hayden Seig, pitcher in the Los Angeles Angels organization, to dive into the mental side of baseball and the resilience it takes to overcome life’s toughest challenges. Hayden shares his journey—from high school and college ball to a brief stint in independent baseball before signing with the Angels.But his path took an unexpected turn when a car accident on a team bus led to a grueling recovery process. Hayden opens up about the mental preparation, perspective shifts, and unwavering gratitude that fueled his comeback. From fighting to walk again to stepping back on the mound, his story is nothing short of inspiring.If you’re looking for motivation, insight into elite mental performance, and a reminder to never take an opportunity for granted, this episode is a must-listen.
In this episode, we dive deep into the mindset and mental performance needed to make it in the world of sports media with JP Hovey, producer and videographer for Bussin’ With The Boys. JP shares his incredible journey—how he got to where he is today, the obstacles he’s faced, and the moments where he had to bet on himself to level up.We talk about his transition from working behind the camera to stepping in front of it, his intro to Bussin’ With The Boys, and his latest project, Make It To Midnight—a series designed to inspire and motivate with weekly clips. JP also opens up about his goals for the future, the lessons he’s learned along the way, and what it really takes to push past doubt and chase success.If you’re looking for insight into mental toughness, resilience, and the drive to create your own path in the sports world, this is an episode you don’t want to miss.
Sometimes, life stalls. The road gets tough, and the engine won’t start. But here’s the real question—are you willing to push the car to your destination if you have to? No excuses. No shortcuts. Just determination and effort.
In this episode, we sit down with Jack Brandt, a former collegiate athlete and Coast Guard Academy graduate, as he shares his unique journey through sports, military service, and his transition to law school. Jack opens up about his time navigating the pressures of collegiate sports, military obligations, and academic demands, shedding light on the crucial role of camaraderie and teamwork in both sports and the military.We dive into the power of compartmentalization, the alter-ego effect, and the mental resilience that helped Jack overcome personal and competitive challenges throughout his career. He reflects on how confidence is built through team support, and how mental fortitude plays a key role in both sports and military life. Jack also shares the obstacles he faced transitioning from the Coast Guard Academy to law school, and the lessons learned along the way.From overcoming adversity to envisioning his future aspirations, Jack’s story is one of determination, adaptability, and unwavering commitment. Tune in for an inspiring conversation about mental performance, resilience, and the power of facing challenges head-on.
In this powerful episode, we sit down with professional baseball pitcher Devin Smeltzer, who opens up about his incredible journey of resilience both on and off the field. From battling childhood cancer to navigating the high-stakes world of professional baseball, Devin shares how he developed a competitive edge and the mental toughness needed to overcome adversity.We dive into the pressures of high school and college baseball, the importance of setting clear goals, and finding the motivation to keep pushing forward even when faced with setbacks. Devin shares his personal philosophy on adapting and evolving in the game, including how he flushes failures and uses them as learning opportunities.Drawing from his experiences with the Dodgers, Twins, and Marlins, Devin talks about the strategies that have helped him build both his pitching skills and mental fortitude, all while embracing the thrill of competition and the passion that drives him. He also gives us a glimpse into his future goals and the bigger picture of what keeps him motivated as he continues his baseball journey.
In this insightful episode, we sit down with Drew Hopper, a seasoned performance coach, to explore the world of performance coaching and the power of mental resilience. Drew shares his unique journey, from his experience in college sports to transitioning into the military, and ultimately navigating the shift from military to civilian life.We dive deep into his philosophy of the 4 Quadrants of Golf Performance, uncovering how athletes can balance skill-based training with mental toughness to thrive under pressure. Drew opens up about the pivotal a-ha moments he's had throughout his coaching career and emphasizes the importance of self-reflection in growth.Learn how Drew’s mission at Performance Juice - Elite Performance Coaching is helping individuals break through barriers, build resilience, and elevate their performance to new heights. This episode is packed with valuable insights for anyone seeking to unlock their full potential in life, sports, and beyond.
In this episode of the ARC Podcast, we dive into the multifaceted world of mental performance in sports, exploring the critical balance between external and internal pressures. From the challenges athletes face when dealing with injuries to the unique pressures that first-year coaches experience, we cover it all. We’ll break down the differences between external and internal pressures, and how they can shape an athlete's mindset and decision-making. You’ll learn strategies for managing pressure in high-stakes situations, as well as the power of confidence through thorough preparation. Plus, we’ll discuss how adopting a growth mindset can be a game-changer, allowing athletes and coaches alike to embrace setbacks as opportunities for development. Whether you’re on the field or on the sidelines, this episode will offer practical tools and insights to boost mental resilience and optimize performance under pressure.
In this powerful episode, we sit down with Dakota McFadden, a professional baseball player for the Firefighters in Banana Ball, as he shares his inspiring journey through the world of baseball. From his early days in the game to his transition into college baseball and the draft experience, Dakota opens up about the challenges he's faced along the way, including the tough road through indy ball and the resilience required to keep pursuing his dreams. We dive deep into the highs and lows of his career, exploring the mental strength it takes to face adversity, persevere, and rise above obstacles. Dakota talks about his evolution as an athlete, from his experience with independent league baseball to making the mental shift into the high-energy world of Banana Ball. We also discuss the impact of fame and social media in today's sports culture, the importance of family and legacy, and how he’s continuously adapting his goals and aspirations to keep pushing forward in his professional journey. Through it all, Dakota emphasizes the power of resilience and the lessons he's learned that have shaped both his career and personal life. Tune in to hear about his path to success, how he’s learned to navigate the pressures of professional sports, and the mindset that keeps him moving forward, no matter the challenge. Whether you're an athlete, fan, or just someone looking for motivation, this episode is packed with valuable insights on mental performance, resilience, and the power of never giving up.
In this episode, we sit down with Tommy McCarthy, former Independent Professional Baseball player, coach, and current industry innovator at Victus Sports. We dive into his unique journey through the game—from playing pro ball and coaching at TCNJ and Rider to working in the cutting-edge world of baseball equipment. Tommy opens up about the challenges and triumphs of his playing career, the transition from player to coach, and his reflections on growth and learning along the way. We also discuss his relationship with his father, Tom McCarthy, the Philadelphia Phillies’ announcer, and how the dual identities of coaching and playing shaped his path. Tommy shares insights into overcoming mental setbacks, navigating the pressures of the game, and how he's now contributing to the future of baseball equipment innovation. Tune in for a candid conversation about perseverance, passion, and the evolution of the game.
In this episode, Matt and Brandon dive into the dynamic and invaluable experience of attending the American Baseball Coaches Association (ABCA) Convention. Whether you're a first-time attendee or a seasoned veteran, this episode will help you maximize your time at the convention. They discuss how to filter through the abundance of coaching tips and tricks, ensuring you focus on the most relevant strategies for your team’s development. Learn how to effectively network with fellow coaches, from the newbies to the veterans, and gain insights on transitioning from being an observer to a presenter. We also cover the essential skills of preparation and building confidence to speak in front of a crowd, including a crash course on public speaking tailored specifically for coaches. Plus, hear strategies for navigating conversations with coaches of all levels and making the most of every interaction. Finally, we explore how to set clear goals, measure your growth, and leverage the lessons learned at the convention to fuel your development as both a coach and a leader. If you're looking to level up your coaching game and take full advantage of the ABCA Convention, this episode is a must-listen
In this insightful episode, we sit down with broadcaster Pat McCarthy to discuss his incredible journey in the world of sports and media. Pat opens up about the influence of his family and how their support shaped his career aspirations. He shares memorable career highlights, pivotal moments that defined his professional trajectory, and the emotional experiences he's encountered in the broadcasting booth. Pat reflects on the challenges of navigating both career and personal transitions, offering valuable perspectives on resilience and growth. He also discusses the importance of building authentic relationships with players and the unique dynamics that come with being a voice for the game. For aspiring broadcasters, Pat shares advice on how to break into the industry, develop your craft, and make a lasting impact. Tune in for an inspiring conversation filled with wisdom, passion, and real-life stories from a professional.
In this episode, we sit down with professional baseball player Donovan Casey, who has played for the Dodgers, Nationals, and in both independent and Mexican league baseball. Donovan shares his unique journey to the professional ranks, offering insight into the challenges, triumphs, and lessons learned along the way. We dive into the dynamics of team culture and leadership, as well as how he’s navigated adversity throughout his career. Donovan opens up about the importance of mental health and managing performance anxiety, discussing how these factors play a role both on and off the field. He also sheds light on finding balance during the offseason, embracing flexibility in his routine, and adjusting to the varied experiences of playing at different levels of the game. The conversation touches on the emotional and professional impact of being traded, the lessons learned from those transitions, and how they’ve shaped his personal growth. Looking ahead, Donovan shares his aspirations for the future and the values that continue to drive his passion for the game. This episode offers a rare glimpse into the mindset of a player who’s seen it all—from the highs of getting drafted to the grind of independent ball—and is still evolving along the way.
In this episode, Matt and Brandon dive into the journey from college baseball to the world of independent baseball tryouts. They explore the chaos and unpredictability of these tryouts, offering tips on how to navigate long, grueling days and make the most of every opportunity. Whether you're gearing up for your first tryout or preparing for future ones, Matt and Brandon discuss how to showcase your skills effectively, handle evaluation and feedback, and stay mentally strong throughout the process. Tune in for valuable insights on preparation, the overall tryout experience, and key lessons learned from those who have been through it all.
In this episode, Matt and Brandon explore the evolving role of motivation in sports, examining how it shifts through different stages of an athlete’s career and across various levels of competition. From the early days of play to professional-level performance, motivation is a powerful force that drives success—and can also present unique challenges. They discuss how understanding teammate motivations is key to building effective team dynamics, and how coaches can tap into individual player motivations to foster growth and performance. With insights into the complexities of coaching at different levels—from youth sports to elite play—Matt and Brandon unpack the delicate balance between winning and individual development, and how motivations can shift based on these priorities. They also dive into the nuances of coaching styles and the impact of coaching staff dynamics on team motivation, as well as the differences between motivating players as a coach and understanding your own motivations as a player.
In this episode, Matt and Brandon dive deep into the importance of goal setting in sports and explore how it can drive athletes and teams toward success. From setting clear, achievable goals to navigating the potential pitfalls and negative aspects of goal setting, Matt and Brandon cover it all. They discuss the critical process of evaluating your progress and making adjustments to stay on track, as well as how coaches can effectively guide athletes in setting and achieving their personal and team goals. How can you balance individual aspirations with team objectives? What strategies can help athletes break down their goals into smaller, manageable steps? Whether you're an athlete looking to elevate your performance or a coach trying to foster a culture of growth, this episode offers valuable insights and practical tips to help you harness the power of goal setting to its fullest potential. Tune in for expert perspectives and actionable advice on navigating the challenges and celebrating the wins that come with goal setting in sports.
In this episode, Matt and Brandon dive into the transition from being a player to stepping into the role of a coach. Whether you're a former athlete looking to make the leap or a young coach just starting out, they explore the mental shifts required to succeed in this new leadership role. They discuss the challenges of building trust and open communication with players, especially when navigating personal relationships early on in your coaching career. They’ll also touch on the importance of emotional intelligence in coaching and how to manage your own mental habits to stay focused and effective, even in the face of adversity. Discover how to balance your leadership style with your coaching philosophy, and how skill development isn’t just for players—it’s an ongoing process for coaches too. Plus, they share key advice for aspiring coaches on how to grow and thrive in this dynamic and rewarding profession. Tune in for insights on coaching through tough moments, learning from your experiences, and setting yourself up for long-term success.