In the ?take your kids to work day' we built this episode together...maybe the beginning of a collaboration????

Breath is something we do automatically… but very few people actually know how to use it, or use it.

In this episode, we explore Breathwork as a performance tool, not just a relaxation technique. Because breath is the fastest way to influence your state (mentally and physically) in real time.

When pressure rises, your breathing changes. And if you don’t control it, it starts controlling you.

This episode will help you understand:

• Why breath is the bridge between body and mind
• How your nervous system reacts under stress
• Why breathwork is a pillar of performance (not just wellness)
• When to use breath to calm down, focus, recover, or re-energize
• Two simple breathing techniques you can start using immediately

Breath is always available. The question is—are you using it with intention?

Shoulders drop. Head lowers. Movement changes.

That’s not just emotion—it’s communication.

In this episode of Let’s Go Mental, I break down one of the most overlooked performance tools in sport and life: body language.

Because body language doesn’t just express how we feel…

it actively shapes how we feel.

We explore:

• Why athletes “collapse” after mistakes—and what it really does internally
• The difference between expansive vs. contractive posture under pressure
• How body language influences teammates and opponents in seconds
• Why your “reset” might be more important than your skill execution
• How parents can recognize emotional patterns in their athletes (and themselves)

Most athletes train skills. Some train mindset.

Very few train state control—but that’s where performance is actually decided.

The good news?

Body language is a habit. And habits can be trained.

You’ll leave this episode with a simple but powerful tool:

👉 Lift your head

👉 Open your posture

👉 Take one breath

👉 Move into the next action

Not because you don’t care—but because you’re choosing control over collapse.

For athletes, parents, and anyone who wants to perform with more presence, this episode connects sport psychology to something you already do every second of the day: how you carry yourself.

If you want more follow me and write to me: b_cortella@yahoo.it

Let’s Go Mental, together!

Individually, these skills are powerful. Together, they form a practical mental toolkit that athletes and peak performers can use to navigate challenges, pressure, and growth.

In this episode, I break down how combining these tools makes them even more effective, and how you can apply them consistently in sport and everyday life.

Ask yourself: Which of these tools do I need the most right now?

Contact me at: b_cortella@yahoo.it

In this episode we explore how small, intentional adjustments—both reactive and proactive—can transform your performance in sport and life.

Learn how to:

• Recognize when your system needs tweaking.
• Make proactive adjustments before small issues become big setbacks.
• Train your mind to adapt quickly under pressure.
• Use reflection to unlock the next level of growth.

Whether you’re an athlete, parent, or lifelong learner, mastering the art of adjustment is your secret weapon for consistent growth and confidence.

Tune in and start making the small corrections that lead to big wins.

Contact me: b_cortella@yahoo.it

Discover the three dimensions of accountability:

1. Being accountable: owning your role and decisions.
2. Staying accountable: showing up consistently, even when motivation fades.
3. Allowing accountability: inviting a partner to reflect your commitment and keep your standards steady.

Learn how accountability transforms both sport and life:

• Train with intention and protect your alignment even when results are slow.
• Finish what you start, communicate clearly, and build trust inside your team, family, and yourself.
• Create practical systems: define your role, establish non-negotiable behaviors, implement weekly checks, and choose the right accountability partner.

Accountability is more than a mindset, it’s a structure that creates freedom. When you do your job, you stop negotiating with yourself and start building trust that lasts.

Contact me for any other information and support: b_cortella@yahoo.it

But if your goals, beliefs, and daily habits are pulling in different directions, performance will eventually feel heavy.

In this episode, we explore alignment — the internal and relational harmony between what you want, what you believe, and what you consistently do.

Alignment is not only an individual process. In youth sport, it also involves parents. When family visions are assumed instead of shared, tension builds quietly — and emotional noise affects performance.

This episode gives you a simple reset system to bring clarity, direction, and flow back into your performance and your family dynamic.

Inside this episode:

• What alignment really means beyond motivation
• Why misalignment creates stress and confusion
• The hidden tension between parent and athlete goals
• How to have the vision conversation
• A practical 4-step reset system
• Why awareness is the foundation of alignment

Reflection Questions:

1. What is my clear goal for the next 4 months?
2. Have I shared it openly with my family?
3. Do my daily habits reflect that goal?
4. Where are we assuming instead of communicating?

Alignment creates clarity.

Clarity creates direction.

Direction creates flow.

For more info contact b_cortella@yahoo.it

Some athletes always seem one step ahead. They’re already moving while others are still reacting. That’s not luck.

That’s anticipation.

In this episode, we explore anticipation not as expectation, but as a cognitive skill — the ability to predict, read, and respond before a situation fully unfolds.

Anticipation is not magic. It’s presence in motion.

We break down:

• The difference between reacting and anticipating
• Why reaction is always late
• How presence and preparation build anticipation
• The connection between awareness and calm performance
• Why anticipation reduces panic
• How routines and mental preparation create competitive advantage
• How this applies not only to athletes — but to parents and adults too

You’ll also get a practical way to start training anticipation immediately through small daily actions.

Because being ready beats being fast.

🎧 Listen if you want to:

• Improve decision-making under pressure
• Reduce emotional overreaction
• Train calm before chaos
• Build a mental edge that transfers to sport, school, and life

In this episode, Barbara breaks down how acting is a trainable skill and how even small, deliberate actions can shift your energy, mindset, and performance.

What You’ll Get:

• How to move past overthinking and take effective action

• Practical tips for athletes, parents, and anyone seeking growth

• The ripple effect of tiny wins and momentum-building strategies

“Acting means doing something. Deciding. One small action toward what you want to be different, then another, then another.”

Take your first step today. Momentum is a skill—train it with us!

Follow me on Instagram

Contact me for any info and question: b_cortella@yahoo.it

Awareness is the ability to notice what’s happening inside you and around you — thoughts, emotions, body signals, focus, environment — in real time. It’s like turning on a light: nothing magically disappears, but once you see clearly, you can finally decide how to respond instead of reacting automatically.

In this episode, you’ll discover:

• Why awareness is the foundational skill behind all other mental skills

• The difference between being awake and being truly aware

• How living on autopilot keeps athletes repeating the same patterns

• Why the brain prefers the status quo — and resists awareness

• How awareness creates the space for control, choice, and growth

• What awareness looks like in sport: body, mind, emotions, environment

• Why mental training starts with noticing, not trying harder

• A simple, practical awareness exercise you can use every day

This episode is for:

• athletes who want to stop reacting and start choosing

• parents who want to support growth without controlling

• coaches who care about development, not just performance

Key takeaway:

What you are aware of, you can work on.

What you are aware of, you can train.

What you are aware of, you can control.

Let's Go Mental by turning the light on.

Contact me if you want a tool to discover how to be more aware: b_cortella@yahoo.it

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“He has an attitude.”

“She needs to change her attitude.”

But what if attitude wasn’t a personality trait? What if it was a skill?

In this episode of Let’s Go Mental, we explore attitude as a controllable, trainable asset — something that shapes performance, relationships, and opportunities, both in sport and in life.

Because while athletes may not control outcomes, decisions, or results, they always control how they show up.

In this episode, you’ll learn:

• What attitude really is (and what it’s not)
• Why attitude is one of the first things coaches, parents, and teammates perceive
• How attitude can open doors — or quietly close them
• Why attitude is contagious and shapes the environment around you
• How small, intentional attitude choices become habits and identity
• Why mental training is essential to make attitude consistent, not reactive
• What parents often underestimate about the impact of their own attitude

This episode is for:

• athletes who want to perform with consistency under pressure
• parents who want to support growth without controlling
• coaches who care about culture, trust, and long-term development

Key takeaway:

Attitude is not who you are. It’s how you decide to show up. And that decision can be trained

Contact me: b_cortella@yahoo.it

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We explore why words are never neutral — and how language shapes emotions, identity, and performance, especially in youth sports.

🎧 You’ll learn:

• Why the brain doesn’t just hear words — it responds to them
• The 3 things your brain does instantly when it hears language
• Why fear shows up so strongly before games and performances
• How repeated words become mental patterns
• The difference between saying “I am” vs “I feel”

How changing one word can change energy, focus, and readiness

🧠 Key Concepts We Explore:

1) Fear vs Challenge:

The same situation can trigger completely different reactions depending on the word used:

Fear prepares the body for defense

Challenge or excitement prepares the body for engagement and energy

2) Identity Language (“I am”) vs Experience Language (“I feel / I act”)

When we say “I am anxious” or “I am bad under pressure,” the brain treats it as identity.

When we say “I feel stress right now,” the brain hears something temporary — and temporary creates possibility for change.

Language creates the emotional environment in which athletes perform.

Just like updating your phone, changing your words helps update your mental software — from an old version to a new one that supports confidence, trust, and growth.

🎯 This Week’s Challenge:

The next time you feel pressure — before a game, a test, or a difficult moment:

Notice the first word you use to describe how you feel: change it intentionally, observe how your body and energy respond.

See you in the next episode

Contact: b_cortella@yahoo.it

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A Mental Reset for Athletes and Parents.

What if this season didn’t need more goals…more resolutions…or more pressure?

What if it only needed 'direction'?

In this episode I invite athletes and parents to pause, reflect, and simplify. Instead of chasing motivation or adding more to your plate, you’ll explore the power of choosing one intentional word: a word that becomes your compass when emotions run high, routines get busy, and pressure takes over.

Whether you’re a youth athlete navigating competition, confidence, and setbacks, or a parent trying to support without controlling, this episode offers a simple but powerful mental performance tool to guide your decisions, reactions, and growth throughout the season.

In this episode, we explore:

• Why motivation fades, and why direction lasts.
• The difference between setting goals and choosing an identity
• How one word can anchor athletes during tough games, bench time, and pressure
• How parents can use one word to respond instead of react
• Why mental training should be part of daily life — not just game day
• How to choose your word with intention and clarity
• Practical ways to make your word visible and actionable

This episode is for you if:

• You’re tired of starting every season with big intentions that fade
• You want mental clarity without adding more pressure
• You’re an athlete who wants to perform with confidence and presence
• You’re a parent who wants to support your child with purpose, not emotion

Before the season starts, give it a title. Choose your word.

And when you do — share it.

📩 Send me a message, a DM, or a photo of where you placed your word.

I’ll walk with you, support you, and help you stay connected to it — one intentional choice at a time.

✨ **My word for this season is: ________**

Contact me: b_cortella@yahoo.it

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Behind every athlete, there’s a story no one sees — the thoughts, the doubts, the pressure.

In this episode, we explore why mental training is essential for young athletes, and how parents and coaches can help build confidence, focus, and resilience — both in sport and in life.

👉 The goal isn’t to “fix” anything, but to train what’s invisible — emotions, awareness, and the ability to reset and bounce back.

Because everything is trainable: the body, the mind, and the mindset.

🎯 In this episode:

• Why the mind is the machine that makes everything possible

• The taboos and misconceptions still tied to the word “mental”

• The key mental skills every athlete can train: confidence, focus, motivation, emotional control, leadership, and more

• How to make mental performance a natural part of everyday life

💬 Training your mind is a choice, not an obligation. But it’s the choice that changes everything.

📩 Email me at b_cortella@yahoo.it or follow me on Instagram

🎙 Let’s Go Mental — where everything is trainable.

Il perché dell’importanza dell’allenamento mentale per i giovani atleti

Dietro ogni atleta c’è una storia che nessuno vede: i pensieri, i dubbi, la pressione.

In questo episodio scopriamo perché l’allenamento mentale è fondamentale per i giovani atleti, e come genitori e allenatori possono aiutare a costruire fiducia, concentrazione e resilienza — dentro e fuori dal campo.

👉 L’obiettivo non è “aggiustare” qualcosa, ma allenare ciò che non si vede: le emozioni, la consapevolezza, la capacità di reagire e ripartire.

Perché tutto è allenabile — il corpo, la mente e la mentalità.

🎯 In questo episodio parliamo di:

• perché la mente è la macchina che rende tutto possibile,

• i tabù e i pregiudizi che ancora circondano la parola “mentale”,

• le abilità mentali che ogni atleta può allenare (fiducia, motivazione, concentrazione, gestione dello stress, resilienza, leadership),

• come l’allenamento mentale diventa uno stile di vita.

💬 Allenare la mente è una scelta, non un obbligo. Ma è la scelta che cambia tutto.

📩 Scrivimi a b_cortella@yahoo.it o seguimi su Instagram @letsgomentalpodcast

🎙 Let’s Go Mental — il podcast dove tutto è allenabile.

and yet — you’re still sitting there.

We’ve all been there — that invisible space between ready and go. That’s procrastination.

It’s not laziness — it’s the moment your brain fights the start.

In this episode, Barbara Cortella, Family and Mental Performance Coach, breaks down what procrastination really is — and how to train that moment before action. You’ll discover the Anti-Procrastination System that helps athletes move from overthinking to doing, one small step at a time.

You’ll Learn 🧠

• Why procrastination is an emotion problem, not a time problem

• How to deconstruct any big task so it feels doable

• The secret behind Mel Robbins’ 5-Second Rule

• How to build accountability and momentum daily

• Why starting before you feel ready is a mental superpower

Key Moments 🎙

• 00:00 — The warm-up freeze: why starting is the hardest part

• 03:00 — What procrastination really hides

• 06:00 — The Anti-Procrastination System: Awareness • Deconstruct • Plan • Action

• 08:30 — The 5-Second Rule for everyday courage

• 09:30 — Challenge of the week: start before you feel ready

Weekly Challenge ⚡️

1. Pick one thing you’ve been avoiding.
2. Break it down into 3 micro steps.
3. Count down 5-4-3-2-1- and start!

Contact me if you want to know more b_cortella@yahoo.it

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Between school, sport, friends, messages, and social media — your brain is constantly switching. In this episode, Barbara Cortella breaks down what it really means to become indistractable — to train your focus like a skill, to recognize when you’re escaping through distraction, and to build traction toward your goals instead.

You’ll Learn 🧠

• Why the opposite of distraction isn’t focus — it’s traction

• How distraction turns into a habit (and how to reverse it)

• The link between distraction, avoidance, and procrastination

• Why FOMO disconnects you from yourself

• How to use “Plan – Protect – Practice” to train your focus

Key Moments 🎙

• 00:00 – The “Open Tabs” story: your mind as your browser

• 02:20 – Traction vs Distraction → pulling toward your goals

• 04:00 – How distraction becomes automatic

• 06:30 – Awareness + simple focus habits that actually work

• 08:30 – The 3-step system: Plan • Protect • Practice

Tools + Challenges ⚙️

• 📋 Distraction Audit: identify your top 3 distractions

• ⏱ Create one Focus Zone a day (start with 10 minutes)

• 📲 Use “Do Not Disturb” or Study Mode while you work

Contact me: b_cortella@yahoo.it

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My Community

You’ll learn how to:

• Shift your mindset: time isn’t a clock, it’s a choice.

• Choose your priorities so you don’t drown in distractions.

• Protect your time with tools like Pomodoro and Timeboxing.

• Find your MIT (Most Important Task).

• Build a weekly system that frees energy, reduces guilt, and gives you more control.

This episode is for athletes — but also for parents and anyone who wants to stop feeling “busy all the time” without moving forward.

Key Takeaways

• Big Rocks first. Put your non-negotiables (school, sport, sleep, eating) in place before everything else.

• Not everything is important. If everything is important, nothing is important.

• Time is a choice. Protect it with focus blocks and boundaries.

• System > chaos. When you create structure, you gain more freedom.

This Week’s Challenge

1. Do the Big Rock Exercise → list your rocks, pebbles, and sand.

2. Pick your daily MIT (Most Important Task): one school, one sport, one life.

3. Protect it with a time-box.

4. Share this system with your parents — plan your week together and see how priorities align.

Contact me: b_cortella@yahoo.it

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In this episode, Barbara breaks down why time is your most valuable asset as a young athlete. With a powerful story about the “Bank of Time,” she shows you how to see time differently, why awareness is your scoreboard, and introduces the Time Personality Quiz to help you understand where your time is really going.

🎧 What You’ll Learn in This Episode

• Why time is the ultimate equalizer (and your edge as an athlete).

• How perception tricks you into wasting hours without noticing.

• The 4 Time Personalities and how to find yours.

• Why mastering your time means mastering your freedom, energy, and progress.

📝 Tools & Resources

• Contact me: b_cortella@yahoo.it

• Join the Let’s Go Mental community for support and tools.

Let's introduce the Daily Success Checklist—a simple, powerful system to help athletes execute!

What You’ll Learn in This Episode

• Why execution is the fun part of your system, and how planning reduces stress and future anxiety.

• The mindset that makes execution possible: control what you can control, let go of what you can’t.

• How to build your own Daily Success Checklist: start with 3 actions (physical, mental, lifestyle), write them down, and check them off daily.

• The importance of a weekly review & redirect to adjust and keep moving forward.

• How small daily wins add up to big season goals.

Challenge of the Week

👉 Create your Personal 3 actions Daily Success Checklist.

Resources & Links

• 🎧 Catch up on Episode 28 - New Season: your opportunity to decide who you want to be.
• 🎧 Catch up on Episode 29: Your Intentional Goal for the new season.
• 📝 New season - Assessment
• Contact me: b_cortella@yahoo.it

✨ Let’s Go Mental is the podcast where mental training becomes a lifestyle—so athletes can consistently progress and perform with confidence in sports and in life.

In this episode, we move to Step 2 of the Goal Builder System: setting your goals for this season. Not long-term dreams, not outcome trophies, but process goals—the daily actions that you can control and that actually lead to growth, performance, and eventually results.

You’ll learn:

• Why outcome goals (winning, more play time, medals) are not enough.

• The difference between outcome goals and performance goals.

• How to turn your challenges, guiding words, and Start/Stop/Continue into specific, inspiring goals.

• A step-by-step process to set 3 goals for this season that keep you motivated and intentional.

Because when you align your challenges, your words, and your actions—you’re not just preparing for a season. You’re building a system that you can use in sport, school, and life.

🎙 Telescope Goals

🔗 Download your free self-assessment Step 1

📧 Contact me: b_cortella@yahoo.it

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Step 2 Worksheet

Next episode: Step 3—Implementation: turning goals into actions and planning!

#LetsGoMental #ProcessOverOutcome #GoalSetting #YouthAthletes

A new season is exciting — but it can also feel overwhelming. New coach, new teammates, pressure to improve, school starting, social life… it’s a lot. And when that little “what if” voice sneaks in (“What if I’m not good enough? What if I get benched?”), it can take over before you even step on the field.

In this episode, we’re flipping the script. Instead of letting fear set the tone, you’ll learn how to take control of your mindset and decide who you want to become this season.

Here’s what we discover:

• A simple 4-step system to set the right tone for your season.

• Step 1: How to stop, take your location, and get clear on where you are right now.

✨ Plus: I’ve created a self-assessment for athletes to help you start this season with awareness and intention.

🎧 Listen now — and bring your assessment to the next episode. Together, we’ll turn your starting point into your advantage.

If you want to start the new season stronger, contact me, I will guide you to develop the mindset you need to breakthrough performances and consistent success!

b_cortella@yahoo.it

🔗 Download your free self-assessment

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If you have some questions and you want to help me shape the next episodes, please be my Co-editor!

Let's unpack a simple 3-part framework to help you build trust where it matters most: on game day.

What You’ll Learn:

 • The difference between confidence and trust

 • Why training and performance require different mindsets

 • How to shift from control to flow

 • A 3-step framework to train trust before, during, and after competition

Questions to reflect on:

 1. How do you prepare for practice?

 2. How do you prepare for competition?

Trust Framework:

 • Before performance: Prepare the mindset

 • During performance: Trust your work

 • After performance: Reflect, reset, and refocus

If you’re ready to dive deeper into your trust mindset, build your pre-game plan, or learn how to reset under pressure—reach out.

Let’s train the mental game, together.

Contact: b_cortella@yahoo.it

DM me on Instagram  or visit my Community 

Download the Trust Worksheet here

What we break down:

• Why we lose our composure in the first place
• What to do if you’ve already lost it
• The powerful 3 R’s tool: Recognize, Regroup, Refocus
• How to turn awareness into control and bounce back faster

This isn’t just for athletes. These tools can help you in school, at home, with friends, or anywhere pressure shows up.

Download the The 3R's Of Composure 

Follow Barbara on Instagram

Share the episode with a teammate who needs this!

Listen to the the episodes about Expectation and Perfectionism

In this episode we will:

• Understand what perfectionism really is

• Recognize how it shows up in your game and mindset

• Learn how to shift from pressure to progress

• Discover powerful mental shifts that build confidence

Plus, there’s a free worksheet in the bio to help you reflect and take action starting today.

Links:

Contact me: b_cortella@yahoo.it

Follow Barbara on Instagram

Download some free resources

Learn how to:

• Step into your performance “bubble” where distractions don’t reach you

• Let go of mistakes and focus on the present moment

• Use your breath as a mental reset tool — even in the middle of the game

• Replace negative confidence metaphors with empowering ones

• Create your own trigger word to bounce back quickly

• Build confidence one play at a time, like lighting a fire

Quote to Remember:

“Confidence isn’t like ice — it doesn’t melt under pressure. It’s like fire. One spark leads to another.”

For Parents & Coaches:

This episode is a great pre-game listen for your young athlete. You can also use it as a prompt to start conversations about emotional control, resilience, and staying mentally present during competition.

Contact me: b_cortella@yahoo.it

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✅ It Takes a Village: More Than Just a Foundation – A movement dedicated to raising awareness, creating opportunities, and empowering individuals with special needs.

✅ Social Saturdays: A Safe Space for Connection – A program where teenagers and young adults with different abilities come together, not as volunteers and participants, but as companions.

✅ A Personal Story: How my son found a sense of purpose, belonging, and perspective through Social Saturdays.

✅ The Lesson in Mental Strength: We are more than just one role. Contribution builds resilience, empathy, and purpose.

✅ Why Giving Back is a Mental Game Strategy – Success isn’t just about achievement; it’s about connection, contribution, and lifting others up.

Call to Action:

👉 Find Your Social Saturday! If you’re feeling stuck, unmotivated, or searching for meaning, contribution might be the key.

👉 Live in Miami? Check out the volunteer request form in the show notes to join It Takes a Village and become part of something bigger.

👉 Live elsewhere? Find or create your own “Social Saturday”—a space where young adults can connect, contribute, and grow.

💬 Did this episode resonate with you? Share it, tag us, and spread the message that true strength comes from lifting others up.

🔗 Links & Resources:

📌 Ittakesavillagekb

📌 Join the Let’s Go Mental Community

📌 My Instagram

🎧 Subscribe & Review!

If you enjoyed this episode, make sure to subscribe and leave a review! Your support helps spread awareness and inspire more people to embrace mindset work as a lifestyle.

Let’s go mental—together! 💪💙

Think about it:

• Training every day? Hard.

• Skipping practice and falling behind? Also hard.

• Holding yourself accountable? Hard.

• Living with regret? Even harder.

The truth is, you don’t get to avoid difficulty—you get to choose which hard you’re willing to face. And in today’s episode, we’ll break down how to make the choices that push you toward growth instead of regret.

What You’ll Learn in This Episode:

✅ How to shift your mindset and see choices as a privilege, not a burden

✅ A simple 3-step process to make the right “hard” choice

✅ The power of thinking about your future self before making decisions

✅ Why easy choices often lead to regret, while hard choices lead to success

🎧 Listen, reflect, and ask yourself: Which hard will you choose?

📲 Follow for more

Find more free resources

Key Points:

• The Comparison Trap:

Understand how comparing achievements, skills, or even physical traits can be a joy killer.

• How Our Brain Works:

A brief look at how our brain’s reward, decision-making, and self-evaluation processes are activated when we compare ourselves to others.

• Different Journeys:

Recognize that every athlete is unique—with different starting points, abilities, and goals.

• Shifting Your Mindset 

3 Simple Steps:

1. Observe, Don’t Judge: Learn from others’ strengths without harsh self-criticism.

2. Decide Your Priority: Focus on one key area to improve instead of trying to change everything at once.

3. Focus on Your Own Process: Concentrate on your effort, mindset, and commitment to personal growth.

Practical Tip:

Next time you catch yourself comparing, pause, take a deep breath, and ask, “What makes them better? What can I learn from them?” Then, channel that energy into your own development.

Bonus:

Check out our episode on “Control what you can control” for more tips on mastering your mindset.

Go and check your Implementation Worksheet.

Making mental training a habit is just as important as physical training. Embrace your journey, work on both your mind and body, and together, let’s go mental!

Contact me: b_cortella@yahoo.it

If your goal is to reach the top 1% in your sport, this practice is for you!

Key Takeaways:

• What is self-reflection? It’s the process of pausing to think about what happened, why it happened, and what you can learn to improve for the future.

• Why is it essential? Without reflection, you risk repeating the same mistakes over and over. Reflection helps you identify strengths, weaknesses, and patterns, giving you a roadmap for growth.

• How to start:

• Dedicate 5-10 minutes after practice, a game, or at the end of the week.

• Ask simple questions like:

• What went well?

• What could have been better?

• What can I do differently next time?

• Write it down to clarify your thoughts and track your progress.

Practical Framework:

Barbara introduces the 3 R Process for reflection:

1. Reflect: Understand what happened without judgment.

2. Reset: Let go of the past and focus on actionable next steps.

3. Restart: Implement changes and grow from your insights.

Why Reflection Matters for Athletes:

• Helps you internalize feedback from coaches.

• Allows you to build on successes and fix mistakes.

• Creates a habit of intentional improvement that accelerates progress.

Quote of the Week:

“Reflection isn’t just about looking back—it’s about moving forward with purpose.”

Call to Action:

Share this episode with a teammate or friend who’s serious about improving. And let me know how self-reflection is helping you grow—she’d love to hear from you!

Connect with Barbara:

• Follow me on Instagram

• Join the Let’s Go Mental community for more tools and tips to sharpen your mental game.

. Be my Co-Editor and help me shape the podcast with new ideas and your questions and doubta

What You’ll Learn:

• The difference between being interested and committed.

• Why commitment is about who you are becoming, not just what you do.

• How to shift from hesitation to action by asking better questions.

• Practical tips to start building your commitment muscle today.

Free Resource:

Implementation Worksheet to help you ask the right questions and build thje commitment muscle! Click here to download it now!

Start with the Self-assessment

Contact me: b_cortella@yahoo.it

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Learn how to create your own pre-game ritual and make the powerful mental shift from preparation mode to game on by design.

It’s about stepping into your “bubble,” the place where you leave distractions behind and focus fully on being your best—whether that’s in a game, practice, or any big moment.

In this episode you will learn:

• Why preparation can sometimes hold us back—and how to move past it.
• The importance of finding your own shift routine to enter performance mode.
• Tips on building a pre-performance routine that works for you.
• How to use your gear-up time, stretching, and warm-ups as mental cues to help you lock in.

This Week’s Challenge:

Create a small, intentional shift ritual.

Tune in and learn how to flip the switch, enter your bubble, and tap into all the energy you’ve built in practice!

Important link:

Contact me for any curiosity, question or doubt : b_cortella@yahoo.it

Try the powerful: Start, Stop, Continue Process

FOLLOW ME In Instagram

Start with a self-assessment

Key Concepts:

1. Mind & Body Bank Account: Think of your mind and body like a bank account—what you deposit (sleep, nutrition, mental work) adds to your energy and focus. What you withdraw can drain you.

2. Backstage Work: The essential, behind-the-scenes actions you take, such as maintaining good sleep habits and fueling your body properly, are what build the foundation for your success when it’s time to perform.

This Week’s Challenge:

Download the worksheet linked below to help you take action on this episode. Choose one behavior to start, one to stop, and one to continue for both sleep and nutrition.

Download the Sleep & Nutrition Worksheet

contact me: b_cortella@yahoo.it

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Take a look at other free resources and subscribe to the newsletter

Subscribe and Stay Updated! Share the episode!!!

But not the kind you hear about every day. We're going deeper into what real preparation looks like, the type that goes beyond just warming up or training. This is the backstage work that sets you apart from everyone else.

It is about the extra effort no one sees, the habits you build that make the difference in the long run. Whether it is mental focus, consistency, or handling pressure, the preparation you put in now will shape the paler-and person-you become.

Join us for a quick, on this introduction on the topic. In the next weeks we will dive into the real preparation, for now shift your mindset from getting ready to be ready, and let's Go Mental, together!

Previous episode

Stay connected b_cortella@yahoo.it

Start with a self-assessment

Changing perspective from Feeling confident to do Confident!

Confidence is a skill. Let's train it starting with these 4 easy tools:

• Visualization
• Body language
• Focus
• Self-talk

Too often we treat confidence as something we cannot control, based on how we feel today, start training this new skill to become unstoppable!

Contact me : b_cortella@yahoo.it

Previous Episode

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Start your Journey with a Self Assessment

Only by following these 3 episode you are a little bit more near to master your mental game.

In this episode we will give the power to self-control, when you need to manage your impulses, feeling and behavior with a 4 steps process:

1) Recognize your signals: what happen when you are loosing control?

2) Pause and reset: physically reset yourself.

3) Bring the focus back to the present moment.

4) Positive self-talk: reframe the moment.

We are building character one step at the time.

If you want to know more email me to b_cortella@yahoo.it

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Take the Let's Go Mental assessment

Learn how positive and negative self-talk can shape your mindset, impact your performance, and influence how you see yourself in life and sports.

Discover practical tools to become more aware of your self-talk and how to transform it into a powerful tool for growth.

Remember, the way you speak to yoursel matters!

Tune in and start building your mental advantage today.

Contact me: b_cortella@yahoo.it

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Previous Episode

Free Tools

Self-Awareness, Self-talk, Self-Control, and Self-Confidence.

First pillar: self-awareness.

We'll explore why it is like a mental GPS, guiding to better understand emotions, behaviors, and thoughts to stay on track toward your goals.

Special tool of the week: the Traffic Light system, introduced by sports psychology expert Ken Ravizza, to help identifing and managing the mental and emotional states.

Whether you're just starting your journey or looking to deepen your mental game, this episode will provide actionable insights to help you build a stronger foundation for success, both in sports and in life.

Join us as we begin the path of improving ourselves, discovering how everything is connected, and how mastering self-awareness can lead to better performance and a more intentional, fulfilled life.

contact me: b_cortella@yahoo.it

Self-Awareness Success worksheet

Self-assessment

My Instagram

Episode highlights:

1. Self-assessment: assess your mindset, strengh and weakness, discovering where you are right now.
2. Goals: define your destination. Listen to the previous episode to know more.
3. Creating new Routine: establish new empowering habits to to consistently perform.
4. Balance between Academics and Athletics
5. Nutrition and recovery: everything is connected, fueling your body and getting your sleep is crucial to achieve your goals!
6. Creating Your ideal Team and environment: surround yourself with the right people is key.
7. Mental game: my favorite! To be a 360o athlete, you need to work on yourself, your confidence, your emotion, stay prepare and motivated!

Welcome to our new season!

Resources:

• Self-assessment tool.
• Episode 'First steps into Goals Mastery'
• Instagram
• Your questions answered

Don't forget to follow me and check out the self-assessment. It will be your first step to Discover, Develop, and Expand!

This episode offers insights on how to navigate disappointment, seek improvement, and maintain motivation during challenging times. Discover 7 strategies that will transform your mindset from being a Victim to be a Success!

By harnessing resilience, setting new goals, and staying positive, an much more, athletes can bounce back from setbacks and continue on their path to success.

Be My Co-editor: help me shape the podcast with your feedback!

Stay in contact!

Episode website.

Unleash your inner drive and discover the ultimate guide to staying motivated with tips and tricks for athletes.

Understanding the different sources of motivation, both internal and external, is crucial in mastering the art of staying driven.

Learn how to fuel your passion, create routines, and set achievable goals to keep your momentum going and discover the power of self-reflection and regular goal reviews to track your progress and stay motivated in sports and life.

Help me shape the podcast: share your struggles and challanges! Be my co-editor

Do you support your Athlete Mental game? Do the assessment to discover it!

E-mail me to know more: b_ cortella@yahoo.it

Exploring the science behind visualization, athletes can tap into their full potential by engaging their right brain, enhancing creativity and intuition.

The power of visualization lies in its ability to train the subconscious mind and shape reality by vividly imagining success before it happens.

With guided visualization techniques and focused imagery, athletes can cultivate a strong mental prep routine to optimize their performance. Through sensory visualization and outcome visualization, athletes can immerse themselves in the sights, sounds, and emotions of their success, paving the way for peak performance. Embracing visualization as a secret weapon, athletes can conquer doubts, overcome challenges, and achieve their goals.

Contact me for more info b_cortella@yahoo.it

Start with assessing how are you supporting your kids in sport.

Become my Co-Editor: help me understand where do you struggle the most and where I can support you better.

• By reframing the language used around tryouts
• Focusing on character development
• Transforming expectations
• Utilizing visualization techniques

athletes can approach tryouts with confidence and determination.

The importance of preparation, staying present, and creating a safe emotional space for athletes is emphasized, highlighting the holistic approach required for success.

Whether preparing for team tryouts or individual competitions, the episode offers a comprehensive guide to navigate the challenges of tryouts effectively.

Contact me:b_cortella@yahoo.it

4 Step Formula for Goal Achievement

Join the Community

For the implementation:

• Contact me at b_cortella@yahoo.it
• Join the Community
• Performance Daily Checklist

See you next week!

• You can grab your sample of the 'Daily Performance Checklist' here.
• you can connect with me in the Let's Go Mental Community
• You can send me an e-mail at b_cortella@yahoo.it
• Remember you are my CO-HOST, go and share your doubt with me, you will help me shape the podcast and you will have your doubt soloved in oue of the next episode!

In this episode I will share one strategy to get grounded on the process-focused mindset starting with awareness and acklowledgment: understanding what our athletes can control and what they cannot, is a powerful way to decide where to put their focus, attention and energy. This is the first step to empower our kids to thrive both in and off the field.

I believe in Implementation after learning, this is why you will find a Success worksheet as a part of the podcast as a gift for you.

Click in the link and start immediately your journey in the Let's  Go Mental Community: the podcast is a conversation starter, I am building a Community of like minded where to find support, connect and share, and start building your support team system!

Last but not least, I NEED YOU! to help me shape the podcast, with your insight, your doubs, your fear, your struggles: You will be my CO-EDITOR filling in the form: each week I will pick a topic from the one that I will receive so you wioll help me shape the podcast and get your struggles solved! 

I am honored to share this journey with you.

In this very first episode You will have a short introduction to the Mental Training: 

• what it is,
• why it is important 
• some myths to bust
• why sometimes we are not really supporting our kids mental game even if this is our only goal!
• how we will discuss about it in the podcast

Every episode will have a call to action, CTA, because learning and talking without getting a little bit in the action and in the implementation part is not worthy and not fun!

Here you have 2 important links you need to Go Mental faster:

1. Be my co-editor: without your input, the podcast would miss a signinficant part: ask questions, explain your challanges, and doubts by filling out the form that you find in the show notes. This way you'll help shape this podcast and get your struggles solved!   Be my co-editor 
2. Start your Let's Go Mental Toolkit (1st essential tool). The Awareness: a 25 questions assessment to be aware of your starting point...are you your kids First Mental Coach or First Enemy?  Kick Start Assessment

Thanks for listening! Enjoy the resources and hear you next week. Until next time, embrace the challanges, conquer the doubts, and always remember: Let's Go Mental, together!

Everything started reading a quote...

"When you reach that elite level, 90% is Mental and 10% is Physical: you are competing against yourself. Not against the other athlete." D. Fosbury 

(Fosbury was an American high Jumper, one of the most influential of all the time, he transformed the way of jumping.)

After the last Netflix serie now we know that Yogi Berra used to say: 'Baseball is 90% mental. the other half is physical.'

So...If mental is so important....WHY do we wait so much to talk about it, why waiting till the professionism to talk about? Sometimes very talented kids did not have the chance to arrive at the Elite level because they are mentally weak..

And after reading that quote...my curiosity started working, till I transformed it into a big project and this podcast is part of it!

If you are a Sport Parent that has the desire to approach this topic or a Young Athletes that wants to learn something new and important...Tune in!

Join us on a mental Journey as we delve into attitude, mindset, habits, dark work, growth and much more, an episode at the time.