Game Changers - Athlete Edition

Confident or Competitive? Mastering the Game-Changing Mindset

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: Have each athlete (or yourself!) write down three competitive behaviors you’ll bring—every day, independent of how you feel. Track them, talk about them, and notice the difference it makes. 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.

Fuel for Success: Hydration, Supplements & Simple Sports Nutrition - Part 2

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 [http://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.

Fueling Champions: The Power of Proper Nutrition - Part 1

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 This episode is for educational and informational purposes only and does not constitute professional nutritional, medical, or coaching advice. Always seek personalized guidance from qualified professionals before making major changes to diet or training. Guests’ views are their own and do not necessarily reflect those of Game Changers: Athlete Edition or its hosts. Results may vary; use this information at your own risk.

From the Yips to Starting Lineup: How One Freshman Overcame Mental Paralysis

Game Changers: Athlete Edition - Episode with Josie Owen-Kren (Part 2) Show Description 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. Episode Highlights The Mental Game: Overcoming "The Yips" 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 Power of Letting Go 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. Translating Coach Speak into Player Action 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?" Communication Across Different Coaching Styles 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." The Spring Turnaround: From Uncertainty to Starting 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." Rediscovering the Joy of Playing 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." Key Takeaways for Athletes Mental Performance Lessons: 1. Overthinking kills performance - Sometimes you need to quiet the mental chatter and trust your instincts 2. It's okay to step back temporarily - Taking a break from trying to please everyone can help you find yourself again 3. Rediscover your love for the game - When pressure mounts, remember why you started playing Communication Skills: 1. Coaches won't change for you - Learn to adapt to different communication styles 2. Translate feedback into your language - Don't try to completely change who you are as a player 3. Build relationships gradually - Understanding different personalities takes time Resilience Building: 1. Prepare for things to go wrong - Even successful freshmen face unexpected challenges 2. Everyone struggles - You're not alone in questioning yourself during freshman year 3. Academic preparation matters - Strong study habits from club/high school will serve you well The Academic Success Factor 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. Looking Ahead: Sophomore Year Preparation 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." Final Words of Wisdom 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. Episode Quotes "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." Connect with Game Changers: Athlete Edition * Follow us on social media @GameChangersPod * Subscribe wherever you get your podcasts * Share this episode with teammates and coaches who could benefit 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.

The Brutal Truth About Freshman Year: What No One Tells You Before College Sports

Game Changers: Athlete Edition - Episode with Josie Owen-Kren Show Description 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. Episode Highlights The Reality Check: When Expectations Meet College Athletics 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." The Talent Level Jump: Club vs. College 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: 1. Fitness Level - The physical demands are exponentially higher 2. Decision-Making Speed - Not just physical speed, but how fast you can think and react "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." Preparation Advice: What Josie Wishes She'd Done Differently 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. The Social Challenge: Finding Your Place 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. Navigating the Red Shirt Reality 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. The Power of Direct Communication 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. Key Takeaways for Athletes For Current High School Athletes: 1. Start fitness training early - Learn to embrace uncomfortable workouts while you have time to develop the habit 2. Prepare mentally for the jump - Even elite club players face significant adjustments 3. Understand the competition level - Everyone was the best player on their previous team For Current Freshmen: 1. Give yourself grace - The transition affects everything, including your athletic performance 2. Don't self-isolate - Put yourself out there socially, even if it feels uncomfortable 3. Communicate with coaches - Seek clarity about your role rather than living in uncertainty 4. Focus on your role - Once you know where you stand, embrace it fully The Social Connection Factor 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. Guest Bio 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. Episode Quotes "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." Connect with Game Changers: Athlete Edition * Follow us on social media @GameChangersPod * Subscribe wherever you get your podcasts * Share this episode with teammates and coaches who could benefit 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.