Show Notes:

In this episode of Game Changers - Athlete Edition, hosts Kortney Harmon (former Division 1 softball pitcher and high-performance business coach) and Julie Jones (Hall of Famer, former Division 1 head coach, and mental performance coach) dive deep into the realities of confidence for athletes at every level. Whether you’re a young travel player or a seasoned pro, confidence isn’t just a “beginner’s issue”—it’s something we all wrestle with.

Are you waiting to feel confident before you compete or perform at your best? Julie and Kortney break down why confidence is a feeling, while competitiveness is a behavior—a choice you can make every single day, regardless of how you feel. You’ll hear stories from their own athletic journeys, practical coaching tools, and actionable tips for athletes, coaches, and parents.

Key topics in this episode:

The highlight reel effect and pressures of comparison in sports and life

The difference between confidence (a feeling) and competitiveness (a behavior)

How to compete anyway, even when you’re nervous or not “feeling it”

Real strategies for young athletes and teams: evidence journals, reset tools, competitive behavior checklists, and more

Why body language and visible behaviors can change how others see (and how you see) your own confidence and competence

Tips on using comparison as fuel for growth

How intentional breathing can reset your focus and boost performance

Breaking the myth that success has to come after confidence—take action first, let confidence follow!

Coaching and parenting tips to help young athletes internalize these lessons

Challenge of the Week:

Resources Mentioned:

Competitor behaviors worksheet (linked in show notes)

Reflective questions for athletes on competitiveness and confidence

Breathing exercises for young athletes

If this episode helped shift your mindset around confidence, please share it with your team, a fellow athlete, or a coach. For more tips, motivation, and actionable content, remember to subscribe and follow us on social media!

Remember: Champions are built through dedication, perseverance, and the right mindset. Compete anyway—confidence will follow.

For full resources, the downloadable worksheet, and all the reflective prompts mentioned, check out our show notes at : https://drive.google.com/file/d/1pHlGDZe0Ukwrum0V6vTb6SEyVlio5IDS/view?usp=drive_link

Stay tuned for upcoming episodes featuring mental performance experts and more athlete stories!

DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

Welcome to Part 2 of our insightful conversation with sports nutrition expert Brian Parana! In this episode, hosts Kortney Harmon and Julie Jones dive deeper into practical performance nutrition, focusing on hydration, electrolytes, and the truth about supplements. Brian shares hands-on strategies, easy-to-understand science, and real-life anecdotes to help athletes—and their parents—navigate the confusing world of sports drinks, water intake, and energy boosters. If you’ve ever wondered how much water you actually need, when electrolytes matter, or which supplements are really worth your time (and money), this episode is packed with clarity and actionable advice.

Episode Highlights

Hydration Essentials

Why hydration is about more than just drinking water—and what a filet mignon can teach you about muscle quality!

How to create lifelong hydration habits (and why Brian carries his “fire hydrant” water bottle everywhere).

Realistic daily water goals for athletes (hint: 80+ ounces usually, even for smaller athletes).

Electrolytes Explained

When do you actually need electrolyte supplements?

Do you need sugar-laden sports drinks? (Spoiler: Usually not.)

Cost-effective, easy alternatives to fancy electrolyte powders—why Brian likes “Emergen-C” and how to use it.

Supplements: What Works, What Doesn’t

Brian’s quick guide to research-backed, safe supplements for athletes:

Multivitamins, Omega-3s, Creatine, Protein

Caffeine: Benefits, safe dosing, and why more isn’t better

Pre-workout products & energy drinks: what to avoid, NCAA regulations, and potential dangers

Why most athletes should focus on food and habits before considering expensive supplements

Blood panels vs. basic multivitamins: making a plan with purpose

Performance & Practical Tips

How dehydration (even at just 2%) impacts performance by 10%

Smart pacing: spreading water intake over the day to avoid constant bathroom breaks

Making hydration and nutrition easy for distracted teens and busy families

Ideas for healthy snacks and simple meal tips for before, during, and after training

Mindset & Habits

The power of simple routines: reusing water bottles, making hydration “cool,” and using flavoring tricks to enjoy water

Key Takeaways

Hydration is an all-day habit, not just a practice or game-day focus.

Electrolytes matter most in heat, high intensity, or prolonged activity—not every day, and not always from sugary sports drinks.

Use budget-friendly, effective supplements only as needed; food and smart habits come first.

Caffeine can boost performance but only in moderation; excessive intake hinders focus and control.

Small routines—like prepping snacks or carrying the right water bottle—pay big dividends in performance and health.

Quotes from the Episode

“What muscle tissue quality do you want inside your body: the filet or the beef jerky?”

“If you’re over a gallon of water, you need to know why. Don’t just do it because it’s cool.”

“The more intense, the longer the duration, the more you need electrolytes.”

“Eat meals. Don’t just snack through the day and call it done.”

“Supplements should be purposeful—know why you’re taking them.”

Further Resources & Connect

Find Brian Parana: BrianParana.com

Sign up for “30 Tips in 30 Days”—a free email series with actionable nutrition and health tips

Follow @GameChangersPod on social for exclusive content, tips, and episode updates

Subscribe and share this episode if you found it helpful!

DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

Game Changers: Athlete Edition – Episode: Brian Parana (Part 1)

Show Description In this insightful episode of Game Changers Athlete Edition, hosts Kortney Harmon and Julie Jones welcome sports nutrition expert and high school health coach Brian Parana. Brian, a former competitive runner and triathlete, brings over two decades of experience working with individuals on optimizing health, fitness, and performance—especially for young athletes. In part one of his conversation with the Game Changers team, Brian dishes practical, no-nonsense advice on fueling athletic excellence, demystifying protein intake, nutrient timing, and building food habits that stick for life. Whether you’re a parent, an athlete, or a coach, this episode is packed with relatable stories, actionable nutrition strategies, and a clear-eyed approach to developing a healthy relationship with food.

Episode Highlights

Meet Brian Parana

Family, fitness, and food: Brian shares his background as a husband, father of four active kids, and someone passionate about nutrition and travel.

Professional focus: 23+ years of coaching people of all ages and health backgrounds, with an emphasis on lifelong nutrition—not just quick fixes.

How Nutrition Fuels Performance

Brian and Julie reflect on learning about sports nutrition before it was mainstream, and how nutrition shaped their own athletic journeys.

Nutrient timing: The importance of eating carbohydrates before activity for performance and recovery.

Misconceptions: Debunking myths like “pizza is always bad before a game,” and emphasizing individualized, context-driven choices.

Young Athletes and Common Nutrition Mistakes

Distraction and under-preparedness: Today’s young athletes often lack nutritional awareness and a plan for fueling.

Impact on performance: Poor food choices or skipping meals affects training intensity, recovery, and long-term results.

“Every yes is a no”: Choosing snacks like goldfish and pretzels over balanced meals means missing out on vital recovery and energy.

Protein, Carbs, and Building the Athletic Plate

Practical rules: Strive for balance—one-third protein, one-third veggies or fruit, one-third starch.

Protein demystified:

General guideline for high school athletes: 0.8–1.0 grams of protein per pound of body weight, adjusted for sport and goals.

Visualize portions: A deck of cards = about 3–4 ounces = ~30 grams protein.

Spread intake between 3–4 meals; don’t chase extreme protein supplement routines.

Carbohydrates for energy: The more intense your sport and training, the more carbs (think rice, potatoes, pasta) you need to support performance and sleep.

Practical Planning & Life Hacks for Busy Athletes

Plan to automate: Brian shares automation and routines that help families (and athletes) stay consistent with nutrition, even with busy schedules.

Prep over “winging it”: Whether it’s packing lunch the night before or meal prepping on weekends, successful nutrition comes down to forethought, not luck.

The power of triggers: Setting alarms, post-it reminders, or family routines ensures food decisions are proactive, not reactive.

Mindset and Motivation

Tie nutrition to “your why”: When good nutrition is connected to performance goals and personal aspirations, it becomes far more meaningful—and sustainable.

Habits, not hacks: Brian emphasizes real behavior change—moving more, eating better, and practicing portion control—over fads, quick fixes, or supplements.

Key Takeaways for Athletes and Parents

Nutritional awareness is a game-changer: What you eat and when you eat matters for training, recovery, and overall results.

Balanced meals trump endless snacking: Prioritize real, whole foods, not convenience snacks.

Preparation is a superpower: Set yourself up for success by planning and prepping, not leaving nutrition to chance.

Protein and carbs are your friends: Don’t be afraid of either; just get them in the right amounts for your sport and body.

Building habits takes intention: Use reminders, routines, and language that empower you to make better choices, not just for a season but for life.

Connect food to outcomes: Remind yourself (and your athletes!) that every food decision is either fueling or draining your performance.

Quotes from the Episode

“Every time you say yes to something, you’re saying no to something else.”

“I want people saying, ‘Brian taught me how to eat balanced meals, be more prepared with my food, and practice portion control.’”

“You have to slow down a little bit to be able to speed back up.”

“If you’re saying yes to handfuls of goldfish crackers, you’re saying no to a balanced meal—so which will really help you recover and perform?”

Connect & Share

Follow us on social media @GameChangersPod

Subscribe to Game Changers wherever you listen to podcasts

Share this episode with your team, a parent, or anyone who wants to elevate their nutrition and their game

Disclaimer

In Part 2 of our powerful conversation with Michigan soccer player Josie Owen-Kren, hosts Julie Jones and Kortney Harmon dive deeper into the mental challenges of college athletics. From overcoming "the yips" to learning how to communicate with different coaching styles, Josie shares how she transformed from a tentative freshman into a confident starter. This episode explores the crucial skills of adaptation, communication, and finding your voice while still being coachable - lessons that extend far beyond the soccer field.

Josie opens up about experiencing what she calls "the yips" - a period where she couldn't connect a simple pass for four straight days. This happened because she was so focused on not making mistakes that she actually made everything worse.

The Pressure Cooker: "I have four days to prove that I can play. So I didn't want to do anything wrong. So now I'm trying not to do everything wrong and I'm actually doing everything wrong because I'm trying not to do it wrong."

The Breaking Point: Even simple decisions like playing the ball backward to her center backs or goalkeeper became impossible. She was so mentally locked up that she would only play forward - directly to the opposing team.

The turning point came when Josie made a controversial decision that actually saved her mental game: she temporarily stopped listening to her coaches.

Finding Her Game Again: "I kind of stopped listening to my coaches for a minute... I was like, I'm just gonna play my game. I started doing that and started enjoying soccer again."

This wasn't rebellion - it was about quieting the mental noise and getting back to her natural instincts before slowly incorporating coaching feedback.

Working with Julie, Josie learned how to take coaching instructions and translate them into her own language and movement patterns, rather than trying to completely change her game.

The Key Insight: "It was more of, like, almost taking what she says and turning it into, what am I good at? And how do I apply it to what I'm already good at?"

Josie had to learn to communicate with Brian, a male assistant coach whose harsh, direct style was completely different from what she was used to. The lesson? Coaches won't change their communication style for you - you have to figure out how to work with them.

The Reality Check: "Any time he said something, it was hard for me to take it in because I didn't quite understand what he was saying. The way he said it wasn't how I would have received it."

Despite feeling confident going into spring meetings, Josie received lukewarm feedback from coaches who still weren't sure about her abilities. But instead of getting discouraged, she used this as motivation.

The Meeting That Stung: Her coaches said her confidence was up but she was still indecisive, and they needed to "see how the games go."

The Breakthrough Moment: In her second spring game against Notre Dame, Josie not only started but received Player of the Game honors from her captains. She started every game after that.

Coach's Surprise: "You know, like, I kind of just threw you in there to see how you would react. And you hung with everyone. Like, you played great. Like, nobody was expecting it."

A crucial element in Josie's transformation was remembering why she loved soccer in the first place.

Back to Basics: When they did 1v1 defending drills (something she loved from her club days), Josie found her zone again: "I just loved it. So there was like a few practices where we do 1v1. So I was just like in my zone. I was loving it."

Julie's Insight: "When fun goes away, it's work. And you didn't go there to work soccer. You went there to play soccer."

Josie shares how her club team's early emphasis on academics (requiring report cards, teaching communication with teachers) prepared her for college better than expected. This became one of the easier transitions, showing the value of early preparation.

The Lesson Learned Early: A B grade in PE/Health in 8th grade taught her to over-communicate with teachers - a skill that served her well in college when missing classes for travel.

Josie's mindset going into her sophomore year shows tremendous growth:

Comfort and Trust: "I'm comfortable with the team. I have players I know I like playing with. I know the team knows me and trusts me too."

Grace and Perspective: "Just giving myself grace and understanding, okay, I can have a bad practice here, I can have a bad practice there, but as long as we're on a steady incline, I'm okay with how the season goes."

Josie's Reality Check for Incoming Freshmen: "Jumping from being a senior in high school to a freshman in college is a huge life change. And even if you think you have it handled, you probably don't... Something will go wrong... It's very rare that a freshman plays 90 minutes and is a standout... You're seeing the one or two freshmen who are playing, but you're not seeing the six or seven others who aren't."

The Universal Truth: Every single freshman athlete in the country has something that makes them question themselves - even those who appear to be thriving.

"The indecision came from me not wanting to do anything wrong. The second I started making my decisions and actually focusing on what I wanted to do... I actually kind of stopped."

"How can I take that and use it to advance my game rather than change my game for what they want to do?"

"Coaches aren't changing for you. You have to figure out how to communicate with them."

"Everybody has a horror story from freshman year of something that went wrong, something that wasn't perfect and that they had to adapt to."

DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

Join hosts Julie Jones and Kortney Harmon as they dive deep into the realities of freshman year with Michigan soccer player Josie Owen-Kren. This honest conversation explores the gap between expectations and reality, mental wake-up calls, and the challenges that shape young athletes today. From preparation strategies to managing new life demands, this episode equips you with insights to navigate your own athletic journey, especially if you're heading into your freshman year.

Josie shares her vivid memory of feeling "like a chicken with my head cut off" during her first possession drill at Michigan. Despite playing at elite club levels and feeling confident during captain's practices, everything changed once coaches arrived and competition intensified.

Key Insight: "In preseason, before we were with the coaches, we were playing 77... I felt great. We get into season with the coaches, all of a sudden everybody goes from like the 75% that I thought was 100% in preseason to like 110% the first day."

Coming from International Soccer Club (the same program as previous guest Katie Scott), Josie explains the dramatic difference between even elite club soccer and Division 1 college athletics.

The Two Game-Changers:

"Once you get to college, the talent from top to bottom is just like, it's pretty much all the same. It just ends up being who's more fit and who's faster at decision making speed."

The biggest piece of advice for incoming college athletes? Start running and learn to embrace uncomfortable workouts early.

Josie emphasizes finding ways to enjoy fitness while you're younger (sophomore/junior year of high school) so it's not a burden when you reach college. She credits this realization to stories her Marine father told her about improving his running times - advice she initially dismissed but now fully understands.

Not everyone immediately clicks with their team, and Josie's experience highlights an often-overlooked aspect of the college transition. While many of her former International teammates found their groups quickly, she struggled with social connections during her first semester.

The Self-Isolation Trap: When things don't go as planned athletically, it's natural to withdraw socially - but this makes everything harder.

The Turnaround: Second semester brought better relationships as Josie learned to put herself out there more, despite being naturally introverted.

One of the most challenging aspects of Josie's freshman year was realizing she would be red-shirted. The turning point came through advice from a junior who had been in the same situation.

The Game-Changing Conversation: After not traveling to away games and uncertainty about her status, Josie requested a sit-down with her coach. The key was asking for clarity so she could focus on her role rather than constantly wondering about her playing time.

Coach's Response: "I don't want to waste your eligibility" - which Josie appreciated, having seen other players burn eligibility for minimal minutes.

The Mental Shift: Once she knew her role as a red-shirt, Josie became the team's biggest cheerleader and could focus on being the best teammate possible.

Both hosts emphasize a crucial lesson: As a freshman, you'll need your coach more than you'll ever ask for help. The gap widens when you're not getting what you want, but that's exactly when communication becomes most vital.

Julie's Coaching Insight: "As a freshman, you can't get them in your office. As a sophomore, you can't get them out." The comfort level changes dramatically once players realize coaches are there to help, not just withhold opportunities.

Research from Harvard shows that social connection, not test scores or intellect, determines success in college. This applies to athletes too - those who are more socially connected tend to be more successful than those who isolate themselves.

Josie Owen-Kren is a soccer player at the University of Michigan who previously played for International Soccer Club. She's experienced the full spectrum of the freshman transition, from injury recovery to red-shirting to finding her place both athletically and socially. Her honest insights provide valuable perspective for any athlete navigating the college transition.

"I think the biggest thing that I actually didn't do for myself that I would have loved to look back on to make my experience better was actually giving myself a lot more grace, like understanding that this transition is a huge transition."

"Everything changes the second that [coaches] happens. And it was just like I was not expecting it. I don't know why I wasn't, but I just had not thought about that aspect of it for sure."

"I think uncertainty is the thing that we hate the most. The problem is that you don't control the information that you get. So sometimes you have to be the one seeking that information."

DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

Hosts: Kortney Harmon & Julie Jones

In this powerful continuation of our leadership conversation, Dr. Jason Ronai joins hosts Kortney Harmon and Julie Jones to dive deep into what real leadership looks like in youth sports. This isn't your typical leadership discussion - it's a research-backed exploration of how helping others becomes the foundation of authentic leadership development.

"Great leaders are honest, competent, inspiring, forward looking individuals and choose to be poised, growth oriented, conscientious competitors who positively impact people and organizations in order to achieve mission driven results that exceed expectations." - Dr. Jason Ronai

"It's impossible to help and be a jerk at the same time." - Dr. Jason Ronai

"We don't play to win because if we played to win, I would have quit coaching immediately." - Julie Jones

Dr. Jason Ronai is a district athletic director for 17 high schools in Chicago, overseeing approximately 400 coaches. He's a former Division 1 baseball and basketball player with professional baseball experience. Dr. Ronai is the author of "Endless Teachable Moments: An Expression of the Art and Education of Sport," which combines essays and poetry to capture the transformative power of athletics.

DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

In this powerful conversation, Dr. Jason Ronai shares his expertise on leadership development for athletes at every level. The discussion focuses on how true leadership isn't about titles, but about influence, and provides practical tools that athletes can implement immediately - whether they're team captains or not.

Hosts:

Dr. Jason Ronai - Expert in athlete leadership development and author of "Endless Teachable Moments"

"Great leaders are honest, competent, inspiring, forward looking individuals and choose to be poised, growth oriented, conscientious competitors who positively impact people and organizations in order to achieve mission driven results that exceed expectations."

"The most important word in leadership is 'choose' - we choose our core values, our standards of behavior, our standards of body language, and our standards of communication."

"Leadership is just a constant growth and awareness process in which you aim to be positive and an empowering influence on others through your habits, values, words, skills and actions."

"We have this window of time in which children can extract the most amount of values and positive experiences and failure along the way in a really safe setting."

Tune in 2 weeks from now for Part 2 of this conversation! 

DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

On this episode of Game Changers – Athlete Edition, co-hosts Julie Jones and Courtney Harmon are joined by JP Nerbun, renowned author of "The Sport Parent Solution," to dive deep into the crucial but often overlooked role parents play in their athletes' sports experiences.

From dinner table conversations to sideline reactions, the trio unpacks how parental beliefs and actions shape team culture, impact athletes’ mindsets, and even influence how coaches approach communication. JP shares practical questions parents can ask themselves to keep their focus on growth, effort, and values instead of outcomes and playing time. Julie and Kortney open up about the challenges and joys of being both coaches and sports parents, and invite listeners to reflect on how their support can make sports a truly positive and transformative journey for their kids.

You’ll walk away with powerful insights on building resilience, fostering gratitude, teaching accountability, and promoting a lifelong love for sports—all while keeping perspective and having fun along the way. Whether you’re a parent in the stands, a coach, or an athlete, this conversation is full of actionable takeaways and real talk that will help elevate your game—on and off the field.

Be sure to check out the show notes for JP’s book links, essential reflection questions, and more resources for supporting the athletes in your life!

— If you enjoy this episode, don’t forget to subscribe, share with another sports parent or coach, and follow us on social media for more inspiration and exclusive content.

Resources Mentioned:

JP Nerbun’s books: The Culture System

The Coaching Culture Podcast

Welcome back to another powerful episode of Game Changers – Athlete Edition! This week, co-hosts Kortney Harmon and Julie Jones sit down with JP Nerbun—bestselling author, leadership coach, founder of TOC Culture Consulting, and renowned expert in sports culture and leadership.

JP dives into the nuances of building winning team cultures, offering practical wisdom for athletes, coaches, and parents. He explains why cultivating culture isn’t about tearing everything down and starting over—instead, it’s more like tending a garden: nurturing what’s good, pulling out the weeds, and helping everyone thrive.

In this episode, you’ll learn:

The athlete’s vital role in shaping and sustaining positive team culture.

How to lead by example, especially when things get tough.

The power of reframing setbacks and fostering an outward, giving mindset.

Concrete strategies for managing negativity within teams, including the toxic effects of unchecked complaining.

JP’s top three culture-building mistakes—and how to avoid them.

Key traditions and everyday actions that drive lasting transformation, plus why “little” efforts (like post-practice tea and chats) can create big shifts.

The value of identifying your personal non-negotiables and clarifying what it takes to be successful as an athlete or teammate.

Why embracing every individual, from star players to janitors and groundskeepers, shapes team identity and unity.

JP also shares insights from his books, Calling Up: Discovering Your Journey to Transformational Leadership and The Culture System, making this episode a must-listen for anyone eager to elevate their team’s environment, whether you’re an athlete, coach, or sports parent.

Stay tuned for next episode: JP returns to discuss the parent’s impact on team culture, sharing actionable advice for turning parents into valuable allies.

Connect with Us

Resources Mentioned:

JP Nerbun’s books: The Culture System

The Coaching Culture Podcast

Listen wherever you get your podcasts. Follow us on social for daily motivation and exclusive content!

In this powerful episode of Game Changers - Athlete Edition, hosts Kortney Harmon, Julie Jones, and Courtney Harmon sit down with Michael Blair—former NFL player, bobsledder, actor, keynote speaker, coach, founder of 9010 Sports Bobsled Team, and recipient of the Presidential Lifetime Community Service Award. Michael shares his extraordinary journey through professional football, the icy tracks of bobsled, and his current work shaping the next generation of athletes through his innovative sports and vocational academy.

Listeners will learn:

Why coaching is less about telling and more about listening—and how that fosters true development

The “90 mental, 10 physical” philosophy and why focusing on the mind is key for young athletes

The importance of community, shared experiences, and intellectual skills over solitary training

Michael’s honest account of conquering self-doubt when transitioning from football to bobsledding in his 40s

The small but profound milestones that build confidence and competitive spirit in kids

How coaches—whether parents or professionals—can better support, communicate, and lead athletes in today’s sports culture

Whether you’re a parent, coach, or current athlete, Michael’s insights on resilience, staying present, and redefining success will inspire you to embrace every challenge, nurture competence over comparison, and focus on lifelong growth—not just on the scoreboard.

Tune in for practical tips, inspiring stories, and a reminder that champions aren’t born—they’re built with the right mindset, perseverance, and a lot of heart.