Mental Playbook

Friendships can shape some of our best memories and even our mindset, but they can also come with pressure, change, and even heartbreak. In this episode, Rachael Rizzi, rising junior at USC and mental health advocate, and I discuss the pressures of being part of a friend group, having a best friend, and why being a “floater” and having different friends for different parts of your life can be important. 

We discuss how to resolve tension and conflict with friends, what makes long-distance friendships work, and how to navigate friendship breakups. We also explore the meaning of having teammates as friends and why focusing on yourself first can help you find the right people along the way. 

This conversation is about redefining what friendship looks like and realizing there isn't just one right way to have friends.

Instagram: @rachael.rizzi @heyyitsray_

What does it take to perform when the pressure is on?

In this episode of the Mental Playbook, Jordan Palmer, Quarterback Coach and Entrepreneur, and I talk about mindset, preparation, and overcoming pressure on and off the field. From his experience as a backup quarterback to lessons on passion vs. purpose, FOPO (fear of other people’s opinions), and the power of a neutral mindset, Jordan shares practical insights that go far beyond being an athlete.

We also explore why preparing for high pressure moments matter and how the habits you build ultimately create your outcomes. Tune in to learn the thoughtful strategies that Jordan teaches his athletes which you can adapt in your everyday life.

Link: https://qbsummit.com/

In this episode of the Mental Playbook, I sit down with Jamia Fields, MBA and PhD student, professional soccer player (forward and defender), founder of Vintyj Kreations and Stoic Los Angeles. We talk about the journey beyond the game!

From competing with different clubs and playing internationally, Jamia shares how soccer has taught her the importance of adapting to change whether it's a new environment or an end of a contract. We also discuss the importance of having a creative outlet outside of sports and how fashion has become a space for her to express herself beyond being an athlete but with the same goal oriented mindset.

Jamia opens up about the importance of representation and resources in sports, and why creating opportunities and seeing people who look like you can make a lasting difference. We also talk about the things that keep her grounded, including reading self-help books, believing in herself, and leaning on her faith.

This conversation is about more than soccer, it's about discovering who you are, embracing change, finding creative outlets, and building a life and identity off the field.

https://stoiclosangeles.com/

https://vksstudios.com/

Insta: @jamiafields

In this episode of the Mental Playbook, I talk to Alex Simmons, father, fitness trainer, former pro football player, and kidney transplant recipient, to talk about grit, perspective, and the positive mindset that carried him through life's greatest challenge.

Alex shares how growing up in sports shaped the resilient mindset he would later rely on after being unexpectedly diagnosed with kidney disease. Unlike a sports injury where the path to recovery is often clear, he explains how kidney disease brought uncertainty, lifestyle changes, and no simple solution. After enduring dialysis, Alex ultimately received a life-saving kidney transplant from his sister, forever changing the way he views health, relationships, and everyday life.

Together, we explore what it means to adapt to a new lifestyle, why no one should take their health for granted, and how the smallest moments, whether it's a conversation with a stranger, spending time with loved ones, or simply showing up to the gym even when you can't give 100%, can become the moments that truly matter most.

In this episode of the Mental Playbook, I sit down with 7X championship flag football coach Anthony Jackson to explore the incredible growth of one of the fastest rising sports in the world. Anthony shares how he got involved in flag football at just 15 years old, the journey that led him to coaching elite athletes, and why now is the perfect time for you to get involved.

We dive into the key differences between flag and tackle football, the evolution of the sport, and what it's been like coaching internationally in countries like Panama and Germany. Anthony also discusses how different playing styles and cultures have shaped his perspective on the game.

On the mental side, we talk about what separates elite flag football players from everyone else, why dedication is the foundation of success, how athletes should respond to mistakes, and the importance of creating a strong team culture. Whether you're a longtime football fan or just discovering flag football, this conversation offers valuable insight into the future of the sport and the mindset it takes to succeed.

What happens when you combine youth mentorship, women's sports, and entrepreneurship? In this episode of the Mental Playbook, I sit down with Meaghan Franks, founder of Sport Sitters, to discuss how she's creating opportunities for NCAA female student-athletes while helping families find trusted role models for their children.

We explore the story behind Sport Sitters, why athletes make incredible mentors, and how the platform encourages kids to step away from screens, get outside, and build healthy habits through play and connection. Kids don't have to love sports to benefit, it's the mindset, discipline, confidence, and positive lifestyle that athletes bring that can leave a lasting impact.

Meaghan also shares how Sport Sitters offers a different perspective on NIL by valuing athletes for who they are rather than their social media following, appearance, or fame. We discuss how the platform gives student-athletes a flexible way to earn income while making a meaningful difference in their communities.

Beyond the mission, we dive into the realities of building a startup, from the highs and lows of entrepreneurship to the role technology plays in growing a business, while remembering that genuine human connection is what truly lasts.

Whether you're an athlete, parent, entrepreneur, or simply passionate about creating positive change, this conversation carries insights on leadership, resilience, and building something with purpose!

Insta: @sportsitters

We all know the iconic duo A Great Big World, made up of Chad King and Ian Axel. Today, I sat down with singer, songwriter, and one half of the Grammy Award-winning duo, Chad King, to discuss his journey navigating Multiple Sclerosis (MS) while continuing to pursue his passion for music.

Chad opens up about the life-changing symptoms he has experienced, including challenges with walking and changes to his voice that have impacted his singing, playing, and songwriting. From touring, opening for Maroon 5, and now releasing his latest project, The Road Ahead, he reflects on how authenticity, resilience, and the huge reminder that no one is truly alone have become central themes in both his life and work.

Chad is also currently working on the musical adaptation of Wonder, the beloved book and film. Be sure to follow @itsmechadking to stay updated on this exciting project and everything he has coming next.

Tune in to this episode for an inspiring conversation about perseverance, passion, and embracing the road ahead.

In this episode of the Mental Playbook, I sit down with Reshma Kearney , Trauma-Informed yoga teacher and Mindful Healing Guide, for an open and honest conversation about grief, loss, and healing.

We unpack the common misconception of the “5 stages of grief” and why the grieving process is far more complex and non-linear than we’ve been taught. Reshma shares insight into the unique pain of losing someone to suicide, including the guilt and unanswered questions that often follow.

We also dive into how to approach conversations about grief with children, the importance of making time for ourselves, and meaningful ways to practice mindfulness in everyday life. Most importantly, we talk about the difficulty of reaching out for help and why doing so can be one of the most important steps toward healing.

This episode is a reminder that there is no “right” way to grieve and that you don’t have to go through it alone because there are people wanting to support you.

https://www.reshmakearney.com/

Insta: @reshmakearney

This episode is all about what really changes when you step into a new environment. Ashley Thurk, USC Women’s Soccer Defender and Maya McDermott, USC Women’s Soccer Forward join host, Maliya Patel to discuss all about the student-athlete journey from playing at a young age to performing at the collegiate level. They even got the opportunity to play against the pros: Angel City FC and San Diego Wave FC, elevating their confidence and perspective.

We dive into the transfer experience and how a fresh start can completely reshape confidence, mindset, and performance…not just as athletes, but as people. From balancing academics and athletics to navigating misconceptions around NIL and the transfer portal, this conversation goes deeper than what we see at games.

We talk about the power of a strong support system, the difference an empowering environment makes, and why learning to focus on what you can control: your attitude, preparation, and effort, changes everything.

And through it all, one message stays consistent: trust the process, stay present, and be grateful, because the people and moments come and go.

That said, we had some fun with this episode, so sit back, relax and laugh out loud! 

In this episode, we dive into how gratitude and perspective can transform the way we handle pressure and nerves with Olivia Papakyrikos, Licensed Therapist (MA & CT),  Mental Performance Coach for Athletes & High-Achievers, and Performance Consultant & Speaker. We talk about practical ways to build gratitude practices, how to stay grounded while still chasing big goals, and why nerves aren’t something to fight but something to reframe.

From learning how to stay present in high pressure moments to making time for yourself and shifting from reactive to proactive thinking. This conversation is all about performing at your best without losing yourself in the process. A reminder to step back, reflect on what’s going well, and make thoughtful decisions even in the chaos of it all.

Papakyrikos Therapy & Performance Inc.