Mental Training Room

In this episode, we sit down with sport psychology expert Dr. Kasey Philyaw to break down the power of SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound). Whether you're an athlete striving for that next level, a coach helping your players stay focused, or just someone working toward personal growth, this episode gives you the tools to set goals that actually stick.

Dr. Philyaw shares how SMART goals create clarity, motivation, and momentum, and she explains the science behind why vague goals often fall flat. We also walk through real-life examples of how to set and adjust SMART goals throughout a season or recovery journey.

Expect tangible takeaways, mindset shifts, and a deeper understanding of how structured goal-setting fuels performance, confidence, and mental resilience.

Key Topics Covered:

• Breaking down the SMART goal framework
• The psychology behind effective goal-setting
• Common mistakes athletes make with goals
• How to use SMART goals to boost confidence and focus
• Tools to track progress and stay adaptable

This episode is a must-listen for anyone looking to level up their mental game with intention and structure.

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For Mental Performance Coaching visit haleyherdman.com

In this episode, we’re joined by professional softball player Morgan DeBoard, who shares her unique journey as a multi-sport athlete and her experience playing one unforgettable season of college basketball alongside Haley. We dive deep into the topic of leadership—what it really looks like on and off the field, and why it’s so important. Morgan opens up about the challenge of consistently showing up with positivity, especially when things get tough, and how she’s learned to lead by example through resilience, empathy, and staying true to herself. Whether you're an athlete, coach, or just someone striving to be a better teammate in life, this episode offers powerful takeaways on staying grounded while lifting others up.

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For Mental Performance Coaching visit haleyherdman.com

In this episode, we sit down with Licensed Marriage and Family Therapist Jenny Smith to explore the powerful framework of Dialectical Behavior Therapy (DBT) and how its core skills can help athletes regulate emotions during high-pressure game moments. Jenny breaks down DBT’s four pillars—mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness—and connects each one to the athlete experience, from pre-game anxiety to in-game frustrations and post-game reflections. Whether you’re on the field, court, or in the locker room, this conversation offers practical tools athletes can start using today to stay grounded, manage emotional spikes, and perform at their mental best when it counts the most.

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Follow us on Instagram @mtr.pod

For Mental Performance Coaching visit haleyherdman.com

In this Spring Session, we sit down with Jalyn Mosley—former University of Iowa soccer player and host of The Jist Podcast—to talk about one of the hardest realities in sport: injury. Jalyn shares her personal journey through the physical and emotional challenges of repeated injuries that ultimately led to her medical retirement from college soccer. We explore what it means to have your identity tied to being an athlete, how to cope when that identity is shaken, and the resilience it takes to find new purpose beyond the game. This honest conversation is for anyone who's had to pivot when life didn’t go as planned—and especially for athletes navigating the tough transitions that aren't often talked about. 

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Follow us on Instagram @mtr.pod

For Mental Performance Coaching visit haleyherdman.com

In this powerful episode, we sit down with former Rockette and Broadway dancer Sae La Chin to dive deep into the mental health challenges behind the spotlight. Sae La shares her inspiring story of growing up as an athlete with immigrant parents, overcoming the intense pressure of the professional dance industry, and navigating her personal journey with OCD. We discuss mental health in athletes and performers, resilience in high-pressure careers, and the search for identity and peace while striving for perfection. Don't miss this honest and motivational conversation about mental health, overcoming adversity, and thriving in the world of elite performance.

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Follow us on Instagram @mtr.pod

For Mental Performance Coaching visit haleyherdman.com

In this episode, Haley Herdman is joined by Tal Sahar to discuss Tal's mindfulness journey and how it played a pivotal role in navigating the pressures of her Division I basketball career and her professional athletic journey. Tal shares valuable insights into how mindfulness practices helped her manage stress, enhance focus, and improve mental resilience on and off the court. The conversation explores how athletes can incorporate mindfulness into their routines to better handle challenges and stay grounded throughout their careers. Follow Tal on Instagram @tal.saharr and catch more from this episode on our Instagram @mtr.pod! 

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Follow us on Instagram @mtr.pod

For Mental Performance Coaching visit haleyherdman.com

We're back and kicking off Spring Sessions of Mental Training Room by sharing some of our life updates with you all! In today's session you'll learn about our full-time jobs, how we are trying to navigate adulthood, and what we are doing to manage the lingering effects of being DI athletes (cough cough ADHD!!!!!!). We hope you enjoy listening as we work to close the gap from mentally unprepared to mentally elite! 

Be sure to follow us on Instagram @mtr.pod to see more from our hosts and takeaways from each session and share our podcast with teammates, friends, family members, or anyone you think could benefit from some Mental Training! 💪🏻

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Follow us on Instagram @mtr.pod

For Mental Performance Coaching visit haleyherdman.com

Haley sits down with her former head coach from LMU, Aarika Hughes, to chat about the pressures student-athletes face, how coaches' awareness on mental health are changing, and some of Coach A's personal self-care techniques. 

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Follow us on Instagram @mtr.pod

For Mental Performance Coaching visit haleyherdman.com

Juliana Friedman is a recent graduate from the University of Miami. Juli was a four year member of the Hurricanes Spirit squad. In this episode, she gives us an inside scoop on dance culture and its effect on her development as a young woman. She also shares with us  what it was like for her to be a Sunsations dancer! 

Follow us on @mhtrpod for more! 

Support the show

Follow us on Instagram @mtr.pod

For Mental Performance Coaching visit haleyherdman.com

Lisa Bonta Sumii is a Licensed Clinical Social Worker. She founded AthMindset to work specifically with Athlete's on their mental training and she is the Mental Health and Sports Performance Specialist for the Oakland Roots SC. In this episode, Lisa and Haley talk about what it is like to be a clinician for athletes as well as discussing a wide range of other mental health topics like grief and anxiety that affect athletes. To hear more from Lisa, stay tuned for our next episode! You can also follow her on Instagram @Lisa_bontasumii and @athmindset.io!

Follow us on Instagram @mhtrpod

Support the show

Follow us on Instagram @mtr.pod

For Mental Performance Coaching visit haleyherdman.com