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How can athletes improve performance under pressure?

Former professional hockey player and performance mindset coach Jacob Newton joins Mariel to break down how mindset training, breathwork, visualization, and positive self-talk can help athletes build confidence and recover after mistakes. After a 10-year professional hockey career, including an NHL contract and seven seasons playing in Europe, Jacob began focusing on the mental game that had been holding him back. He reflects on how working on his mindset helped him feel calmer, more present, and more consistent on the ice. These lessons extend beyond hockey and apply to athletes in every sport. In this episode, you’ll learn about:

• Jacob’s simple 2-by-2-by-2 routine for breathing, visualization, and positive self-talk
• How breathwork can help calm the nervous system before competition
• Why a calm, focused mindset may be more helpful than getting overly hyped
• How to respond to mistakes without spiraling into negative self-talk
• Ways to use realistic visualization to prepare for success and setbacks
• How past experiences with coaches, teammates, and parents can influence athletic confidence
• Why coaches and parents have a powerful role in supporting youth athletes

For youth athletes, hockey players, parents, and coaches, this conversation offers practical mental performance tools for building focus, resilience, and confidence in sports.

About Jacob

Jacob Newton is a former 10-year hockey pro, father of two, owner of NewtonsMind LLC and mental health advocate. Through his healing from childhood trauma and learned experiences in the game of hockey, he has become well versed in the mind-body connection and provide athletes with applicable and easy to apply tools, to help them in cultivating a healthier relationship with themselves.

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Most athletes train their bodies and leave their minds to chance. In this episode of Forged Youth, mental performance coach and former professional athlete Lindsey Wilson explains how simple, repeatable mindset skills can help athletes handle pressure, recover from mistakes, and build confidence. Mariel talks with Lindsey about her journey from playing Division I basketball at Iowa State and competing professionally to building a career in mental performance coaching. They explore why mental training is often missing from sports, how coaches can make it part of practice, and why these skills can help young athletes well beyond the court or field. In this episode, you’ll learn about:

• Four foundational mental performance skills: breathing and regulation, visualization, self-talk, and thought management
• Simple routines for before practice, before a game, during competition, and after the final whistle 
• How a reset ritual can help athletes refocus after a mistake
• How to distinguish facts from the stories we tell ourselves 
• Why belief matters when working toward long-term goals, facing failure, or performing under pressure 
• How mental skills learned through sports can support emotional regulation and resilience in everyday life

Lindsey also shares why a structured system can make mental training easier to put into practice, without overwhelming athletes, coaches, or parents with too much information. This conversation is for youth athletes, sports coaches, and families looking for practical ways to develop mental toughness and support performance.

About Lindsey

Lindsey Wilson is a mindset and mental performance coach best known as The Sports Hypnotist™. With a professional basketball career spanning close to a decade, Lindsey took her knowledge of the mental game to work with collegiate athletes, professional athletes from Olympians and players in the NFL and WNBA all the way to youth athletes. 

She is the founder of Positive Performance™ and The Mindset Coach Academy™ where she helps aspiring mental performance coaches start their dream business and impact lives.  She’s also the author of the upcoming book Think Like an Athlete which teaches the critical and undertrained skill of belief and how to build it to be successful on the playing field and off. 

Lindsey believes in the transformative power of sports and that coaches and athletes need simple, effective mental performance training tools that don’t take a lot of time. Her mission is to teach these tools so that coaches can have a massive impact on athletes performance, enjoyment of competing and life. 

Lindsey has been featured in the Oscar Nominated Documentary The Heart of the Game, NYtimes.com, The Huffington Post, The Seattle Times, and ESPNW. She’s also the host of the weekly podcast The Mindset Coach Academy which currently has over 600 episodes.

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Watch Lindsey’s FREE 25 minute Launch Your Career as a Mental Performance Coach to learn Lindsey's three steps to starting a mental performance coaching business

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Ryan Hofer on mental toughness, trust, and building stronger athletes

Mariel Anderson sits down with Ryan Hofer, coach of the TWU volleyball program and a deeply relationship-driven leader, to talk about what really shapes athletes beyond skill. They dig into mental performance, handling hard things, confidence versus courage, and how trust, vulnerability, and identity affect both recruiting and performance. In this episode, Ryan shares:

• How hardship has become one of his biggest teachers as a coach and parent, and why avoiding discomfort limits growth 
• Why “bringing hard things into the light” matters more than pretending thoughts and feelings are not there
• Practical tools for athletes, including pausing, breathing, naming thoughts, journaling, and reframing
• Why identity and self-talk shape performance more than confidence alone
• How he uses trust, integrity, and competency to evaluate mentors, teammates, and recruits
• Why he believes every athlete on a team should have a voice, not just designated captains
• The idea of “performance languages” and how different athletes need different kinds of sideline support
• How families can navigate pressure and cost of sport more wisely

About Ryan

Ryan Hofer has been Trinity Western’s women’s team’s head coach since 2006. Since taking over as head coach, Hofer has guided TWU to seven national medals, including gold in 2015 and 2022, silver in 2016 and 2023 and bronze in 2011, 2013 and 2017. He has also coached the Spartans to six Canada West titles in the last eight seasons, including each of the last four conference crowns. Hofer has also spent many years coaching at the grass roots club level winning five National Club medals with both male and female players

Individually, Hofer was recognized as the Canada West coach of the year in 2010-11 and 2021-2022 and U SPORTS women’s volleyball Coach of the Year in 2010-11. Hofer also has experience coaching internationally, with Team Canada, as he has been the head coach or the assistant coach at a number of major international women’s events.

Hofer was an assistant coach with Canada's senior women's team, helping lead the Canadian entry at the 2019 Pan American Games in Lima, Peru. Prior to that, he was also the associate head coach with Canada’s women’s team at the 2015 Summer Universiade in Korea.

In 2012, Hofer coached his Spartans team, who was representing Team Canada, at the U23 Pan American Cup. Before that, Hofer was an assistant coach for Team Canada at the 2009 FISU Games in Belgrade, Serbia. In 2005, he was also an assistant coach with Canada’s Junior National Team and, in 2006, was the head coach of Canada’s Youth National Team.

Before being named head coach of the TWU women’s team, Hofer was an assistant coach with the Spartans for five years and, in 2006, helped TWU win a bronze medal at the Canada West Final Four tournament. That year, TWU also made it first appearance at the women’s volleyball national championship. Prior to that, Hofer was the interim head coach for the 2003-04 season, while his wife Carol took maternity leave. While as an assistant coach with the Spartans, Hofer was also heavily involved in coaching club volleyball and, following the 2004 season, he was named Volleyball Canada’s Male Coach of the Year. 

Hofer graduated in 1994 with a Bachelor of Arts in Christian Ministry from Briercrest Bible College. He is a certified NCCP Level IV (indoor) and Level II (beach) coach.  He is currently completing his Master in Coaching and Leadership at the University of Missouri.

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The biggest performance killer is the worry spiral that steals your focus before the game even starts. Mariel Anderson and Jordan Owens break down why your brain is built to predict danger, how to stop future fear from controlling you and the simple habits that help you walk into competition calm, prepared, and confident. This Q&A episode pulls anonymous questions from a senior boys basketball team chasing a provincial championship, and the answers get real fast. 

• Why worry is a normal human pattern, not a personal weakness
• How to use a quick self-audit to separate controllables from distractions
• The mindset shift that turns obstacles into armor instead of evidence that you can't handle pressure
• How preparation builds confidence in both school and sport
• Why routines, hydration, sleep, and visualization work together to prime your body and mind 

Jordan also shares what game prep looked like in pro hockey, from cooling down after practice to mentally rehearsing every situation he might face as a winger. Mariel connects that to her own volleyball experience and the four phases of performance, showing how athletes can build a personal routine that actually fits their sport, schedule, and personality. If you have ever felt the spike of panic before a test, game, tryout, or big conversation, this episode gives you a practical way to steady yourself and move forward. Perfect for athletes, students, coaches, and anyone who wants to perform better without getting swallowed by anxiety. Mariel Anderson trains athletes in mindset, grit, and performance, working closely with a senior boys basketball team aiming for a provincial title. Jordan Owens is a former professional hockey player who brings lived experience from high-level competition and a practical, no-fluff approach to preparation and mental toughness. Train your mind, build your grit, and forward your legacy.

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The advice you hear about winning is missing the part that actually matters: how to stay relentless without losing your joy. Speed climber Ben Jennings breaks down the mindset, routines, and identity shifts that help him compete at the top level while staying grounded, curious, and human.Ben is currently ranked fifth in the U.S., representing Team USA on the international stage, but this conversation goes far beyond medals and rankings. He opens up about what it really means to race your best friends, why speed climbing has such a rare culture of respect, and how a sport that looks individual is actually built on community, trust, and shared growth. You’ll discover:

• Why Ben says climbing is 95% of what he does, but not 95% of who he is
• The visualization routine he uses every day to mentally rehearse competition and technique 
• How he studies video of every lap to make micro-adjustments without overthinking 
• Why he keeps one earbud in at warmups instead of shutting the world out
• The boundaries he protects around sleep, training, school, and social life
• How he reframes nerves, failure, and self-talk so setbacks become data, not identity

 Mariel also brings the athlete-to-coach perspective, connecting Ben’s approach to performance mindset, emotional regulation, and the power of language like “I am” versus “I feel.” Their conversation digs into the realities of elite sport: loneliness, pressure, discipline, and the invisible choices that shape success long before competition day arrives. If you’ve ever struggled with confidence, comparison, or the pressure to be perfect, Ben’s perspective will help you reset your focus and get back to what actually moves you forward. 

About Ben

Ben Jennings is a professional speed climber for Team USA. Climbing since he was 12 years old, Ben is a 3 time national champion, once on the youth, collegiate, and professional stage. He is also a full time student at the University of Utah, studying psychology and planning to pursue a masters in secondary English education so that he can become a teacher. He has a background in coaching, and has worked with athletes that have become successful in both the youth and professional stages. He loves working with kids not only to develop them as athletes, but more importantly to help make them the best people they can be. 

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How do you support a youth athlete without becoming their coach, manager, problem-solver, and protector all at once?

Former professional hockey coach Alex Stein joins Mariel Anderson for a powerful conversation about sports parenting, youth athlete development, mental performance, resilience, independence, and the parent-athlete relationship.

Drawing from Alex’s 26 years coaching professional hockey across eight countries, they unpack the Triple E Framework: Environment, Enable, Empower — a simple approach parents can use to help young athletes grow both in sport and in life.

They explore how parents can create a safe and supportive home environment, set healthy boundaries around sleep and phones, help athletes navigate difficult conversations with coaches, respond to playing-time frustrations, build personal responsibility, and learn to solve problems without Mom or Dad immediately stepping in.

The conversation also tackles one of the biggest issues in youth sports: parent behaviour at practices and games. Alex and Mariel discuss coaching from the stands, yelling at referees, the car ride home, athlete versus spectator mindset, and why sometimes the best thing a parent can do is simply let their kid play.

Alex even shares a memorable lesson in sports parenting from watching Wayne Gretzky and Janet Jones Gretzky quietly support their child at a hockey camp.

If you are raising a competitive or elite youth athlete and wondering how much to help, when to step in, when to step back, and how to protect your relationship with your child along the way, this episode is for you.

Show Notes

In this episode, Mariel and Alex discuss:

• The Triple E Framework: Environment, Enable, Empower
• Why parenting an athlete can feel like a sport of its own
• Creating a psychologically safe home for youth athletes
• Why boundaries can actually help children feel safer
• Sleep, phones, screen time, social media, and young athletes
• Co-creating boundaries instead of simply imposing rules
• Why mistakes are an essential part of athlete development
• How parents can teach athletes to advocate for themselves
• What to do when your child is unhappy with their playing time
• How to prepare an athlete to speak directly with their coach
• Using role play to practise difficult conversations
• When parents should step in and advocate for their child
• Helping athletes pack their own equipment, food, and game-day necessities
• Building independence and personal responsibility through sport
• Why rescuing kids from every mistake can interfere with resilience
• How parent behaviour affects athletes during games
• Why yelling instructions from the stands usually doesn’t help
• The difference between the athlete mindset and spectator mindset
• What parents should — and shouldn’t — do on the car ride home
• A simple post-game question: “What do you need from me?”
• Referee abuse and why youth sports parents need to reconsider their role
• How parent behaviour can affect recruiting opportunities
• Alex’s story about watching Wayne Gretzky and Janet Jones Gretzky parent from the sidelines
• Asking your athlete for honest feedback about how you show up at their games
• How supporting independence today can create stronger, more confident adults tomorrow

For parents of youth athletes, coaches, competitive athletes, hockey families, and anyone involved in youth sports development, this conversation offers practical tools for raising resilient, confident, self-reliant athletes without losing the parent-child relationship along the way.

To follow or work with Alex Stein, find him here: 
https://www.carpecoaching.com/

LinkedIn: https://www.linkedin.com/in/alex-stein-coach/

Train your mind. Build your grit. Forge your legacy.

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What does it take to become an Olympian and still feel like the same person the next day? Beattie Podulsky opens up about the reality behind Olympic luge - from the heartbreak of a race that went sideways, to the mental reset that got her back on the sled, to the tiny self-talk shifts that keep an athlete calm at 80 mph. Beattie is one half of Canada’s first-ever Olympic women’s doubles luge team, and she’s only been sliding with teammate Kaylee for about a year. That makes their rapid rise, their brutal learning curve, and their chemistry under pressure even more remarkable. If you’ve ever wondered what happens when elite performance meets fear, nerves, and zero margin for error, this conversation goes deep.You'll discover:

• How Beattie and Kaylee built trust fast, from an awkward first coffee to living together and racing as a unit
• Why their Olympic disappointment became a lesson in mindset, not a dead end 
• The exact pre-race ritual they use, including track walks, warmup timing, breathing, and cue words
• How they use visualization and “target mindset” language to stay focused under pressure
• Why second runs can be harder than the first, even when the adrenaline is gone

Beattie's perspective is equal parts honest, hard-earned, and encouraging - especially if you’re chasing something that scares you. This episode is a must-listen for athletes, coaches, parents of young competitors, and anyone who needs a reminder that courage isn’t the absence of fear - it’s doing it scared anyway. If you want a raw look at elite mindset, teamwork, and what it means to keep going when the outcome hurts, press play.

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Pain, grief, identity, motherhood, and leadership all collide in this deeply personal 39th-birthday episode from Mariel. If you have ever wondered how one person can survive chronic illness, rebuild after heartbreak, and still keep growing, this conversation will stay with you. For her 39th birthday, Mariel doesn't bring on a guest or hide behind a lesson, she tells the story herself, tracing the thread through too many versions of her life to count. From the hospital room where ulcerative colitis pushed her to a breaking point, to the promise she made in the shower to stop living in survival mode, this episode is raw, honest, and unexpectedly clarifying. You'll discover how Mariel:

• Reclaimed her life from chronic pain, migraines, fibromyalgia, and Ehlers-Danlos syndrome
• Learned that her values - kindness, integrity, curiosity, respect, and courage - are what stayed constant through every reinvention
• Found her way through elite sport, skateboarding, dangerous environments, youth work, and leadership without abandoning herself
• Turned grief, motherhood, and co-parenting into a masterclass in accountability, listening, and love
• Realized courage comes before confidence

Along the way, she shares the moments that shaped her most: a humiliating hospital night that became a turning point, a friendship with a man at a soup kitchen that reframed what it means to remember someone, and the hard parenting lessons her daughter has been brave enough to teach back to her. She also reflects on the doors that closed, the collaborations that changed her, and the tools from sport that still guide how she lives and works today.T his is a reflection on what it means to stop waiting, trust your own becoming, and build a life from everything you've lived. You are never starting from nothing. You are starting from experience.

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What happens when you finally reach the goal everyone told you was impossible… and find yourself asking, “What’s next?”

NBA and international pro Mitch Creek joins Mariel for a raw, wide-ranging conversation about what it actually takes to build a career — and a life — at a high level.

From growing up in a small Australian town and once being scared of the basketball, to earning his opportunity in the NBA and competing around the world, Mitch shares the mindset that has carried him through every stage: stay curious, keep learning, and be willing to get uncomfortable.

But this conversation goes far beyond basketball.

Mitch opens up about pressure, failure, being cut, leadership, relationships, therapy, mental health, identity, and the work he's had to do away from the court to become better on it. He breaks down how he mentally steps outside high-pressure moments, why great leadership is about creating confidence in the people around you, and why sometimes you have to be willing to go backwards before you can move forward.

They dig into what it really means to be a professional — not simply getting paid to play, but becoming so consistent that the gap between your best and your worst gets smaller and smaller.

And perhaps most importantly, they talk about the danger of believing the destination is the point.

Because once you get there… what’s next?

This episode is for athletes, parents, coaches, leaders, and anyone chasing something bigger. It’s about curiosity, consistency, self-awareness, discomfort, growth — and learning to love the process of becoming.

Follow Mitch on IG Here!

SHOW NOTES

00:01 — From small-town kid to international pro
Mitch shares how his upbringing, family, multi-sport childhood, and natural curiosity helped shape the athlete and person he became.

03:12 — Curiosity might be the real advantage
Why you don’t need to be the best when you’re young — but you do need the patience and curiosity to keep learning.

06:09 — Progress is NOT a straight line
Mitch breaks down why development includes plateaus, setbacks, missed goals, mistakes, and sometimes going backwards before moving forward.

10:53 — Break the big goal down
Start with where you are, understand where you want to go, build a plan, and keep repeating the process.

12:47 — Small habits create consistency
Big goals are exciting, but Mitch believes progress is built through simple actions repeated until they become automatic.

14:32 — Everybody wants the outcome. Who wants the work?
The difference between wanting the professional career and being willing to consistently do the training, recovery, mindset work, preparation, and little things required to create it.

20:08 — You don’t deserve the opportunity — you earn the chance at one
Hard work doesn’t guarantee the outcome. The work prepares you so that when your opportunity arrives, you’re ready to perform.

22:01 — How Mitch handles pressure
Mitch explains how he mentally pulls himself outside the moment, gets a bird’s-eye view of the situation, and asks: What does this moment require of me?

26:19 — Helping teammates play free
Why leadership can mean taking pressure off someone else, reinforcing their confidence, and creating enough mental space for them to make the next play.

30:48 — Learning servant leadership
Mitch talks about coach Joey Wright, having the ceiling he placed on himself challenged, and learning that great leadership is about more than being the best player.

34:42 — The work outside basketball
A family separation at 16 eventually led Mitch toward therapy and a deeper understanding of how unresolved experiences, relationships, self-image, and confidence were affecting his life and performance.

38:26 — You can’t keep avoiding the root cause
Mitch speaks openly about his mental-health struggles and why learning to work through what is happening underneath the surface matters — especially when pressure, fatigue, and stress hit.

40:51 — The hidden side of success
More success creates more opportunities — but also more distractions. Mitch talks about trust, relationships, boundaries, asking better questions, and learning who deserves access to your time.

47:31 — What gives you energy?
A practical way of looking at life: notice what fills your cup, notice what drains it, and become more intentional about creating a life that supports you.

53:58 — Learn to enjoy being bad at something
Mitch explains why he actively seeks new skills and experiences — and why being willing to fail gives you somewhere new to grow.

57:46 — What actually makes someone a pro?
It isn’t the paycheck. Mitch defines professionalism as closing the gap between your best performance and your worst until the two become almost unrecognizable.

1:02:21 — He made the NBA… then asked, “What’s next?”
After achieving the goal he had been told was impossible, Mitch found himself sitting alone wondering what came next. The moment changed the way he thought about achievement, progress, and the journey itself.

1:03:20 — The fear of stagnation
Why reaching the destination can never be the end — and why Mitch continues building hobbies, skills, businesses, and identities outside basketball.

1:08:42 — Your skills have to go beyond your sport
Mitch challenges young athletes to recognize that the curiosity, patience, repetition, problem-solving, and discipline they develop in sport can transfer directly into life.

1:12:28 — Everything connects
What you learn on the court can make you better off it — and what you learn away from basketball can make you better when you return.

1:16:22 — Time is a currency
Mitch discusses building skills and opportunities that create more choice — and ultimately more quality time for the people and experiences that matter.

1:18:44 — Start with a spark
You don’t have to risk everything. Give a little time to something that makes you curious, see what happens, and allow that spark to become an ember.

1:20:24 — If it makes you nervous, lean in
Speak up when you’re uncomfortable. Say what you need. Express appreciation. Set boundaries. Mitch explains why strength isn’t pretending everything is fine.

1:22:18 — Try things before deciding they aren’t for you
What works today may not work forever — and what didn’t work before might fit you later. Stay willing to experiment and adjust.

1:24:00 — Your five people matter
The people around you influence how you think, behave, and grow. Mitch and Mariel talk about intentionally finding people who stretch you while still valuing the relationships that matter.

1:28:47 — Rock the boat
Mitch leaves us with a reminder that you don’t have to fit everywhere: rock the boat, swim to shore, set up a tent, and wait for your people to come along.

IN THIS EPISODE

Curiosity • Consistency • Pressure • Mental Performance • Leadership • Confidence • Failure • Mental Health • Self-Awareness • Relationships • Personal Growth • Life After Sport • Habits • Discomfort • Environment • Becoming a Pro

EPISODE 59 TRANSCRIPT — MITCH CREEK

Host: Mariel Anderson
Guest: Mitch Creek

NOTE: This transcript has been reformatted for readability from the original auto-generated transcript. Speaker labels and timestamps have been standardized; the spoken wording has otherwise been left as supplied.

MARIEL ANDERSON — 00:01
Mitch, I have so many questions for you. It's not even funny, but we will keep it into 45 minutes, okay? so my first question is small town basketball player growing up to international basketball star. Holy shit, number one. And number two, like what what got you there? I mean a million things, but like what are the key things that got you there?

MITCH CREEK — 00:07
Perfect, sounds good.

MITCH CREEK — 00:21
Mm.

MITCH CREEK — 00:28
I think my upbringing definitely set a precedence for like who I was going to be as I got older. I remember I went back to my high school, it's called St. Bridget's College in Australia. And the the they spoke to me and I did an assembly speech and we basically came back and said, Hey, like, you know, you could do anything you set your mind to and generic kind of like conversation and I I had my own version and spin on it. But the principal and one of my sport coordinator teachers at the time said to me, he's like, You here's some old school report cards of feedback we gave you. And it was like, you know, doesn't, you know, is amazing in team environments and group activities, is able to take the lead, not afraid to speak his mind, you know, great, great communication skills. But it when it came to like, you know. Ability to execute and listen within a classroom where it was just like a singular task, I struggled with. focus within a class when it's just one-on-one teaching, you know, everyone is learning the same thing from a board or a booklet. I really struggled. So the areas that I actually struggled with as an adult were very much the same as when I was young. And the areas of strength for me as a young man. Was actually very much the same strengths that I have and have built on as I've got older and into a professional career of basketball. Now that

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Most of us underestimate the mental game behind peak performance... until we hear how Olympian speed climber Zach Hammer balances obsession with joy, failure with progress, and precision with purpose.

Zach's journey from a young kid in Austria to a top-ranked Olympian is a story of mastering resilience, reframing setbacks, and cultivating a mindset that refuses to accept limits. Zach shares how he trains his mind just as intensely as his body, from visualization techniques that trick the body into doing more reps to the subtle art of smiling through defeat. Discover how he approaches competition prep, the rituals that keep him centered, and the role of self-talk and outcome-focus that keeps him pushing forward. 

Whether you're an athlete, a high achiever, or simply someone striving to push past personal limits, this episode offers a blueprint for building mental grit, joy, and resilience in every aspect of life. Tune in if you're ready to elevate your mental game and start building the masterpiece that is your potential.

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About Zach

"I am an Olympic speed climber for Team USA. I have been climbing since the age of 3 and am now 100% dedicated to bettering myself and becoming the best version of myself possible, on and off the wall. I set sky high goals that people think are impossible, I love what I do, I enjoy every second of it I try, and I try to be unapologetically me no matter what. I believe that to be the best athlete you can be, you have to work on all aspects of your life, not just sport." - Zach

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