Car Ride Conversations For Sports Families

How to Turn Failure into Success: The Growth Mindset for Athletes

Failure isn't the enemy; it's the best teammate you can have. In this episode of Car Ride Conversations for Sports Families, host Valerie Alston discusses the importance of embracing failure as part of the growth process for athletes. Valerie explains how a growth mindset, where athletes view their abilities as improvable with effort and practice, can transform failures into learning opportunities. She contrasts this with a fixed mindset, where abilities are viewed as static, and emphasizes the importance of redefining success beyond just wins and stats. The episode also provides practical tips for fostering a growth mindset, setting tangible goals, and redefining success. Conversation prompts are provided to encourage meaningful dialogue between parents and young athletes about mental toughness, resilience, and confidence.

00:00 Introduction: Embracing Failure

01:11 Understanding Failure in Sports

02:52 Building a Growth Mindset

09:08 Redefining Success Beyond Wins

15:20 Conversation Prompts for Families

19:52 Conclusion and Call to Action

Discussion questions:

1. “What’s a recent mistake or failure that actually taught you something useful?”
2. “If success wasn’t about winning today, how else could you define it?”
3. “How do elite athletes you admire talk about failure — and what does that teach you about how they improved?”
4. “How do my (parent or coach) reactions — my words, tone, or body language — after your tough moments affect the way you feel about failure?”

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Unlock Your Athlete's Potential: The 24-Hour Rule for Post-Performance Reflection

Join host Valerie Alston in this insightful episode of 'Car Ride Conversations for Sports Families,' where she introduces the 24-hour rule to help athletes move past their performances—both good and bad. Learn how to use an effective post-performance review process to build confidence, stay motivated, and focus on future growth. Valerie discusses the importance of experiencing emotions, transitioning to evaluation, and finally, taking action. Explore five key areas to reflect on after every game or practice: competence builders, confidence builders, goal review, mental game plan, and game strategy. Whether you're a parent or an athlete, understand how to make these reflections a quick habit and explore practical examples. Subscribe, share, and take your athletic performance to the next level!

00:00 Introduction to the 24 Hour Rule

00:29 Welcome to Car Ride Conversations

01:00 Understanding the 24 Hour Rule

01:47 Emotional Reflection and Evaluation

04:38 Post Performance Review Process

05:03 Five Key Areas of Reflection

10:42 Moving from Reflection to Action

14:23 Engaging in the 24 Hour Rule

18:55 Final Thoughts and Encouragement

Discussion questions:

1. What went well for you today — what part of your performance are you genuinely proud of?
2. If you had to pick one thing to improve on next time, what would it be and why?
3. After your 24 hours are up, what’s one thing you want to focus on moving forward?
4. How can we make your post-performance review a quick, positive habit after games or practices? How and where will you record it?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Keeping the Gratitude Alive: Thanksgiving Conversations with Valerie Alston

In this special Thanksgiving episode, we explore the power of expressing gratitude out loud to deepen relationships and turn appreciation into action. Valerie shares practical tips for sparking meaningful conversations about gratitude at the Thanksgiving table and beyond, along with insights from her extensive experience teaching resilience to Army soldiers. Tune in to learn how to make gratitude a lasting practice in your family, hear conversation prompts to use during the holiday, and get motivated to keep the gratitude practice alive year-round. Join us for an episode full of heartfelt stories, valuable lessons, and actionable ideas to enhance your family's connection and wellbeing. Happy Thanksgiving!

00:00 Introduction to Thanksgiving and Gratitude

00:26 Welcome to Car Ride Conversations

00:59 Thanksgiving Preparations and Family Plans

01:53 Reflecting on Last Week's Gratitude Practice

03:01 The Power of Sharing Good Things

05:02 Deepening Gratitude Through Conversation

09:35 Thanksgiving Gratitude Prompts

11:21 Continuing Gratitude Beyond Thanksgiving

13:57 Conversation Prompts for Gratitude

16:32 Closing Remarks and Additional Resources

To try the 30 Day Gratitude Challenge for Free go here: https://www.confidentcalmclutch.com/30daygratitudechallenge 

Discussion questions:

1. What’s something you noticed or learned from doing the gratitude practice last week?
2. Who is someone you want to thank in person this week, and how could you do it?
3. What’s one Thanksgiving tradition or moment that makes you feel most grateful?
4. How can we keep gratitude part of our family routine after the holiday?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Harnessing the Power of Gratitude for Mental Toughness and Performance

Discover how gratitude can be a powerful tool for mental toughness and performance in sports In this episode of Car Ride Conversations for Sports Families, host Valerie Alston delves into the concept of mental toughness and emphasizes the importance of gratitude as a powerful performance tool. Valerie explains how practicing gratitude can enhance happiness, stress management, resilience, and overall mental toughness. She introduces a simple yet effective gratitude practice called the 'Three Good Things' exercise, which involves noticing and reflecting on good things daily. Valerie provides scientific insights on why gratitude matters and offers practical tips for incorporating it into daily life, specifically for young athletes and their families. The episode concludes with a series of thought-provoking questions designed to spark meaningful conversations and encourage ongoing gratitude practices within families.

00:00 Introduction to Mental Toughness and Gratitude

01:34 The Science Behind Gratitude

02:36 Negativity Bias and Its Impact

05:04 Gratitude in Sports Performance

07:56 Three Good Things Exercise

12:27 Reflection and Gratitude

14:23 Gratitude Practice Challenge

18:06 Discussion Prompts and Conclusion

To try the 30 Day Gratitude Challenge for Free go here: https://www.confidentcalmclutch.com/30daygratitudechallenge 

Discussion questions:

1. What’s one thing that went right for you today, big or small?
2. Who’s someone on your team or at school you’re grateful for — and why?
3. What challenge are you thankful for because it taught you something?
4. How can we remind each other to notice ‘three good things’ this week?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Transforming Youth Sports: The You Matter Ankeny Classic Softball Tournament

In the final part of our series, host Valerie Alston engages in a deep conversation with Justin about the You Matter Ankeny Classic, a unique softball tournament focused on mental health and sportsmanship. Justin shares how he brought together counselors, coaches, and athletes to create an event that emphasizes character over competition. This episode of Car Ride Conversations for Sports Families explores the importance of mental health in sports and offers actionable insights for communities looking to replicate this impactful model. With discussion prompts and tips for parents, this episode is a must-listen for anyone interested in youth sports and mental wellness.

00:00 Introduction to the You Matter Ankeny Classic

00:23 Welcome to Car Ride Conversations

00:56 Justin's Perspective on Mental Health in Sports

01:10 Creating the You Matter Ankeny Classic

02:56 Tournament Highlights and Innovations

04:40 Encouraging Sportsmanship and Community

06:16 Final Thoughts and Contact Information

08:19 Discussion Prompts for Families

12:31 Closing Remarks and Call to Action

To reach out to Justin about starting a tournament or project like this email him at [email protected] 

To participate in the tournament please visit: https://usssa.com/baseball/event_home/?eventID=409341  or email the Ankeny Girls Softball Association at: [email protected] 

Discussion questions:

1. What does “You Matter” mean to you when it comes to sports and teammates?
2. The You Matter Classic gave the biggest trophy for sportsmanship. If you were designing an award for your team, what would it celebrate and why?
3. How do you think sports could look different if every tournament or season focused more on mental health and kindness?
4. What’s one simple way our family or team could make sports more fun and supportive for everyone?
5. How can we, as adults, help keep the joy in sports for kids especially when competition gets intense?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

YouTube: https://www.youtube.com/@valstoncoaching9666

Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Coaching Wellness: Building Youth Mental Health through Sports

In this episode of Car Ride Conversations for Sports Families, host Valerie Alston continues her discussion with Justin Boger, a board member of the American Foundation for Suicide Prevention. They explore the critical role sports play in fostering youth mental health and wellness. Topics covered include current trends in youth mental health, the importance of a supportive sports environment, goal setting, visualization, and resilience-building techniques. Valerie and Justin share practical strategies for coaches and parents to help young athletes build confidence, calm, and resilience. Tune in for valuable insights on creating a positive, growth-oriented sports culture and engaging conversational prompts for sports families.

00:00 Introduction to Car Ride Conversations

00:03 Shifting Focus: Coaching Wellness

01:02 Youth Mental Health Trends

02:36 Building Community Through Sports

05:01 Goal Setting and Visualization Techniques

07:05 Strategies for Mental Toughness

09:38 Celebrating Small Wins

15:23 Discussion Prompts for Families

19:32 Closing Remarks and Call to Action

To reach out to Justin about starting a tournament or project like this email him at [email protected] 

To participate in the tournament please visit: https://usssa.com/baseball/event_home/?eventID=409341  or email the Ankeny Girls Softball Association at: [email protected] 

Discussion questions:

1. When do you feel most confident playing your sport? What helps you get to that state
2. Justin talked about using goal cards and visualization—how could you use something like that before a game or at practice?
3. What makes a team feel like a safe place to you? How can teammates help each other feel that way?
4. Think about a time you made a mistake in a game. How did your coach or teammates respond—and what would have helped you bounce back faster?
5. (Parent add-on) How can we focus on praising effort, attitude, or teamwork more than outcomes this week?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Watch every episode of Car Ride Conversations here: https://www.youtube.com/playlist?list=PLOjguEFjF88w5Wl-eA9dlkwLk7f_sI12V 

Handling Emotions and Sportsmanship in Youth Sports ft. Justin Bogers

Join Valerie Alston and special guest Justin Bogers, a dad, coach, and board member for the American Foundation for Suicide Prevention, in this insightful episode of Car Ride Conversations for Sports Families. Explore the highs and lows of youth sports, focusing on building character, mental health, and sportsmanship. Hear an eye opening story about a post-game handshake gone wrong and learn valuable lessons on emotional control for coaches, parents, and players. Tune in for actionable tips, heartfelt stories, and meaningful conversations to help young athletes grow both on and off the field. Stay tuned till the end for discussion prompts and information on the You Matter Ankeny Classic for Mental Health softball tournament.

00:00 Introduction to Car Ride Conversations

01:34 Meet Justin Bogers: Coach and Mental Health Advocate

03:43 The Post-Game Handshake Incident

07:13 Handling Emotions and Setting Examples

09:49 Building a Positive Sports Community

19:58 Conversation Prompts for Parents and Coaches

22:39 Closing Remarks and Resources

To reach out to Justin about starting a tournament or project like this email him at [email protected] 

To participate in the tournament please visit: https://usssa.com/baseball/event_home/?eventID=409341  or email the Ankeny Girls Softball Association at: [email protected] 

Discussion questions:

1. Have you ever seen a coach, parent, or player lose their cool at a game? How did it make you feel in that moment?
2. What are some ways we can calm ourselves down when we’re frustrated by a bad call or a tough play?
3. Why do you think it’s important for coaches and parents to admit when they make mistakes too?
4. What do you think kids learn more from—winning, or how adults handle winning and losing?
5. (Parent reflection add-on) What’s one emotion you find hardest to manage when watching your child play, and how could you handle it differently next time?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

The True Essence of Youth Coaching

In the final episode of the Special Car Ride Conversation series, host Valerie Alston and her dad, a former coach, delve into the core values that matter in youth sports. The discussion covers the significance of emotional regulation, body language, and prioritizing effort over outcomes. They offer insights on maintaining open communication between parents and children, the importance of coaching with character, and embracing mistakes. The episode emphasizes the vital role of being a positive role model and how it shapes young athletes. Valerie and her dad share personal stories, practical advice, and invite listeners to reflect on their strategies and behaviors. Whether you are coaching or cheering from the sidelines, this episode provides valuable lessons on building stronger relationships and lifelong skills. The episode concludes with conversation prompts for listeners to engage in meaningful discussions.

00:00 Introduction to the Final Episode

00:47 Welcome and Purpose of the Podcast

01:20 Understanding the Parent-Coach Dynamic

01:55 The Role of Effort and Communication

03:11 Lessons from Personal Experiences

06:41 The Importance of Body Language

10:54 Modeling Behavior and Respect

14:12 Final Thoughts and Prompts for Discussion

18:12 Closing Remarks and Call to Action

Discussion questions:

1. When you make a mistake during a game—or in how you respond to one—how do we usually handle it as a family? Follow-up: How could we do better at giving each other grace and learning from it?
2. How does a coach’s (or parent’s) body language or tone impact how you feel during a game? Follow-up: What are some signs we can look for that show encouragement, even when things aren’t going well?
3. What kind of feedback motivates you most—cheering, quiet support, tough love, or something else? Follow-up: As a parent or coach, what feedback are you trying to give—and what might your athlete be hearing instead?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Parent Coaching: Essential Advice for Building Resilient Young Athletes 

In this episode of Car Ride Conversations, Valerie Alston and her former coach/dad share crucial advice for parent coaches. Discover how to define your role, why life skills trump the scoreboard, and managing emotional highs and lows while coaching your own child. Learn about transforming average athletes into game changers through mental skills like anticipation and awareness. Perfect for both novice and experienced coaches, this episode is packed with insights to help build confident, resilient young athletes. Join us for practical wisdom and honest reflection to enhance your coaching journey.

00:00 Introduction to Coaching Your Own Kid

01:14 Defining Your Role as a Parent Coach

03:13 Building Life Skills Through Sports

05:50 The Mental Side of Sports

07:34 Practical Tips for Parent Coaches

11:39 Conversation Prompts for Parents and Kids

15:15 Conclusion and Final Thoughts

Discussion questions:

1. When a coach makes a decision you don’t like—about playing time, positions, or strategy—how do you usually react? Parents: How do you think your reactions influence your child’s attitude? Kids: What kind of support do you want in those moments?
2. What do you think is more important—winning games now or learning skills for the future? Why? How can both parents and athletes keep the focus on growth instead of just results?
3. What’s one mental skill—like anticipation, awareness, or focus—you could both practice this week?How would practicing that skill change how you play, coach, or support each other during games?
4. As a family, how can we better handle the “car ride home” after games What’s the best way for us to talk about effort, learning, and next steps without focusing only on stats or outcomes?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Mastering Calm: Techniques for Athletes to Control Nerves and Enhance Performance

In this episode of 'Confident Calm Clutch Car Rides Conversations,' hosted by Valerie Alston, discover how you can train your brain and body to stay calm under pressure. Learn to recognize personal signs of stress through the stoplight analogy, and explore simple yet effective tools like deep breathing and reset cues to regain control. Perfect for young athletes and their parents, this episode provides actionable strategies for building mental toughness, resilience, and confidence, ensuring peak performance when it matters most. Join us for tips, conversation starters, and more to create meaningful car ride dialogues that strengthen relationships and lifelong skills.

00:00 Introduction: Train Your Brain to Stay Calm

01:07 Understanding Stress and Performance

03:32 The Stoplight Analogy for Emotional Awareness

07:26 Breathing Techniques to Reset Your Body

11:09 Mental and Sensory Reset Cues

15:40 Discussion Questions for Athletes and Parents

18:26 Conclusion and Additional Resources

Discussion questions:

1. What are your personal signs that tell you you’re starting to lose calm — in your body, mind, or emotions?”
2. Can you think of a ‘red light’ moment in your last game or practice? What would help you get back to yellow or green next time?”
3. Which calm switch strategy — breathing, reset cue, or body anchor — do you think would work best for you?”
4. How can I, as your parent, help you notice your ‘lights’ and remind you to reset without making it worse?”

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter 

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: [email protected]

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666