The Champion Within: Build Confidence, Elevate Performance, and Hit Your Goals

Kate McCauley | Mindset Coach for Student-Athletes & Coaches, Educators and Leaders
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Are you a student-athlete, parent, or coach looking to break through mental barriers and perform at the highest level? Welcome to The Champion Within, the go-to podcast for youth sports psychology, mental toughness, and confidence building. Hosted by Kate McCauley, a specialist in mindset coaching for athletes, this show provides actionable strategies to help you manage performance anxiety, overcome negative self-talk, and hit your biggest goals. Each episode delivers "bite-sized" coaching and deep-dive interviews designed for the busy sports family. Whether you are navigating the pressure of college recruiting, recovering from a sports injury, or looking for the pre-game routine that actually works, Kate gives you the tools to elevate your game and your life. Stop letting nerves hold you back. It’s time to find the champion within. New episodes every Tuesday and Sunday. Follow the show so you never miss an episode and join our community of high-performing athletes and elite coaches and supportive parents.

  1. How to Execute Under Pressure When the Stakes Are Highest | #183

    15 HR AGO

    How to Execute Under Pressure When the Stakes Are Highest | #183

    Book a mindset training team workshop, school assembly or speaking engagement:  https://shop.danunow.com/s/appointments  What really separates champions from almost-champions when the stakes are highest? In this episode, Kate McCauley (mental toughness coach) breaks down what Ilia Malinin’s 2026 Olympic performance reveals about mental toughness, performance anxiety, and execution under pressure. Talent isn’t enough. Preparation isn’t enough. When expectation rises and it feels like the world is watching, your mindset training is what holds or collapses. We talk about: • How to perform under Olympic-level pressure • Why negative thoughts derail elite athletes • The difference between practice confidence and competition composure • Mental conditioning vs. motivation • What high performers in sports and corporate leadership must train to execute consistently Whether you’re an athlete, coach, parent, or leader, this episode will challenge how you think about confidence, focus, and composure in high-stakes moments. If performance drops when pressure rises, the gap isn’t talent. It’s mindset training. Good news is, that gap is trainable. Keywords: Mental Toughness Performance Mindset Execution Under Pressure Sports Psychology High Performance Leadership Development Performance Anxiety Peak Performance CONNECT with Kate McCauley:  IG https://www.instagram.com/the.champion_within  LinkedIn https://www.linkedin.com/in/kate-mccauley-danu  Book a Mindset Training Appointment: https://shop.danunow.com  Kate McCauley's website https://www.kate-mccauley.com

    10 min
  2. How To Perform Under Pressure in Sports | #182

    5 DAYS AGO

    How To Perform Under Pressure in Sports | #182

    Email Kate: kmccauley@danunow.com Book a mindset training team workshop, school assembly or speaking engagement:  https://shop.danunow.com/s/appointments  In this episode, Kate McCauley explores the concept of mental toughness, emphasizing that it is not merely about pushing harder but about learning to regulate one's body and mind before facing pressure. She shares insights on how athletes can manage stress, stay focused, and perform consistently across various sports. Through real-life examples at Cheer Nationals, she illustrates the importance of nervous system regulation and how it impacts performance. Coaches and teams are encouraged to prioritize mental training and self-regulation techniques to foster a calm and controlled environment for athletes, ultimately leading to improved performance and confidence. Takeaways: Mental toughness is about regulation, not just motivation.The body must feel regulated for optimal performance.Performance breakdowns often stem from an overloaded nervous system.Coaches should focus on teaching athletes to regulate stress.Nervous system regulation is crucial before competition.Confidence can be a byproduct of effective regulation.Mental training should be proactive, not reactive.Calmness in a team can influence overall performance.Success should be celebrated, but learning is key.Mental toughness is a skill that can be trained. Keywords: mental toughness, stress regulation, performance consistency, athlete training, nervous system, coaching strategies, competition pressure, self-regulation, sports psychology, team dynamics CONNECT with Kate McCauley:  IG https://www.instagram.com/the.champion_within  LinkedIn https://www.linkedin.com/in/kate-mccauley-danu  Book a Mindset Training Appointment: https://shop.danunow.com  Kate McCauley's website https://www.kate-mccauley.com

    18 min
  3. Super Bowl Mental Toughness for Athletes & High-Pressure Performance | #181

    8 FEB

    Super Bowl Mental Toughness for Athletes & High-Pressure Performance | #181

    Email Kate: kmccauley@danunow.com Book a mindset training team workshop, school assembly or speaking engagement:  https://shop.danunow.com/s/appointments  In this episode, Kate McCauley discusses the mental strategies and techniques that elite performers use to manage pressure in high-stakes situations, such as the Super Bowl. She emphasizes the importance of controlling one's nervous system, staying focused, and understanding the challenges that come with performing under pressure. The conversation covers practical breathing techniques, the significance of mindset, and the necessity of training for pressure rather than avoiding it. Takeaways: The biggest games aren't won by talent alone.Athletes often choke under pressure due to overthinking.Calming the nervous system is crucial for performance.Fear can lead athletes to play not to lose.Controlling the controllables is essential for success.Breathing techniques can help regulate the nervous system.Nervousness is a sign that you care about your performance.Visualization is key to managing pressure effectively.Training under stress prepares athletes for real situations.Flow state is achieved through control, not effort.     Keywords: performance, pressure, mindset, athletes, Super Bowl, mental toughness, nervous system, flow state, breathing techniques, elite performers   CONNECT with Kate McCauley:  IG https://www.instagram.com/the.champion_within  LinkedIn https://www.linkedin.com/in/kate-mccauley-danu  Book a Mindset Training Appointment: https://shop.danunow.com  Kate McCauley's website https://www.kate-mccauley.com

    8 min
  4. What You Say After the Game: Building Confidence in Athletes | #180

    3 FEB

    What You Say After the Game: Building Confidence in Athletes | #180

    Book a mindset training team workshop, school assembly or speaking engagement:  https://shop.danunow.com/s/appointments  In this episode, Kate McCauley discusses the pressures faced by young athletes and their parents in the realm of youth sports. She emphasizes the importance of protecting a child's confidence and offers practical strategies for parents to support their athletes, particularly during post-game conversations. The discussion highlights the need for a mindset shift in how parents approach their child's performance and the significance of creating a supportive environment that fosters resilience and emotional strength. Takeaways: Protect your child's athlete confidence with supportive language. Pressure in youth sports often comes from home, not just coaches. Parents should focus on the fun aspect of youth sports. Mistakes should not define a child's worth or identity. Timing of parental feedback is crucial after games. Teach athletes how to respond to external pressures. The car ride home is a critical time for building confidence. Silence can be a form of support after a game. Ask if your athlete wants advice or just to vent. Praise effort and focus, not just outcomes. Keywords: youth sports, athlete confidence, parenting, sports pressure, mindset shift, emotional strength, post-game conversations, resilience, sports parenting, athlete development CONNECT with Kate McCauley:  IG https://www.instagram.com/the.champion_within  LinkedIn https://www.linkedin.com/in/kate-mccauley-danu  Book a Mindset Training Appointment: https://shop.danunow.com  Kate McCauley's website https://www.kate-mccauley.com

    18 min
  5. How Athletes Can Handle Mistakes Under Pressure |#179

    1 FEB

    How Athletes Can Handle Mistakes Under Pressure |#179

    Book a mindset training team workshop, school assembly or speaking engagement:  https://shop.danunow.com/s/appointments In this episode, Kate McCauley emphasizes the importance of mindset in sports, particularly in preparing athletes for mistakes. She discusses the significance of Athlete Mental Health Week (https://www.instagram.com/athletesforhope/ ) and how mental training is essential not only for athletes but also for coaches. The conversation highlights the need for a supportive environment that fosters resilience and emotional regulation, ultimately leading to better performance and healthier athletes.   Takeaways If you're waiting until an athlete makes a mistake to talk about mindset, you're already too late.Athlete Mental Health Week is a nationwide movement to change sports culture.Mistakes are guaranteed; preparation is key.Mindset coaching is about preparation, not damage control.Athletes should visualize mistakes and how to respond calmly.Coaches also need mental training to support their athletes.It takes a village to support an athlete's mental health.Mental training helps regulate emotions and improve communication under stress.Prioritizing mental health can lead to better performances and longer careers.We must make mental health a priority in every sports environment. Keywords mindset, athlete mental health, resilience, mistakes, mental toughness, coaching, sports culture, preparation, emotional regulation, performance Book a mindset training team workshop, school assembly or speaking engagement:  https://shop.danunow.com/s/appointments CONNECT with Kate McCauley: IG https://www.instagram.com/the.champion_within LinkedIn https://www.linkedin.com/in/kate-mccauley-danu Book a Mindset Training Appointment: https://shop.danunow.com Kate McCauley's website https://www.kate-mccauley.com

    8 min
  6. An Athletic Director’s Honest Advice for Athletes and Parents | #178

    27 JAN

    An Athletic Director’s Honest Advice for Athletes and Parents | #178

    Book a mindset training team workshop, school assembly or speaking engagement:  https://shop.danunow.com/s/appointments  In this episode of The Champion Within Podcast, host Kate McCauley speaks with Bobbi Caprice, the director of athletics at Penn State Brandywine. They discuss the importance of education for student-athletes, the challenges of choosing the right college, navigating the transfer portal, and the evolution of support for student-athletes, including mental health resources. Bobbi shares insights on what to look for in coaches and the value of involving student-athletes in the hiring process. The conversation emphasizes the balance between athletics and academics, and the aspirations for future success in NCAA competitions. Takeaways: Education should always come first for student-athletes. Choosing a college should be based on educational fit, not just athletics. The transfer portal can lead to regret; think carefully before leaving. Mental health resources are essential for student-athletes today. Passion and enthusiasm are crucial traits for coaches. Involving student-athletes in coach selection can provide valuable insights. The landscape of college athletics is evolving positively. Student-athletes face increased pressure to succeed in all areas. Support from local communities is vital for college athletics. Future aspirations include achieving success in NCAA competitions.   CONNECT with Kate McCauley: IG https://www.instagram.com/the.champion_within LinkedIn https://www.linkedin.com/in/kate-mccauley-danu Book a Mindset Training Appointment: https://shop.danunow.com   CONNECT WITH BOBBI CAPRICE PENN STATE BRANDYWINE ATHLETICS: https://www.psubrandywineathletics.com/     Keywords: student-athlete, college athletics, mental health, NCAA, transfer portal, coaching, education, Penn State Brandywine, athlete recruitment, sports management

    32 min
  7. How to Deal with Negative Self-Talk at Cheer Nationals | #177

    25 JAN

    How to Deal with Negative Self-Talk at Cheer Nationals | #177

    MINDSET MODE private podcast ONLY $7/month click here for visualizations, breathwork and tips! First month is FREE! In this conversation, Kate McCauley discusses the mental performance challenges athletes face before competitions, emphasizing the importance of regulating nervous energy and creating a calm environment. She provides practical techniques for coaches to help their teams manage anxiety and perform at their best, including guided visualization and breathing exercises. The conversation highlights the significance of mental preparation in sports and the role of coaches in modeling calmness for their athletes. Takeaways: The moments before competition are filled with chaos and nervous energy.Athletes often doubt themselves and feel overwhelmed before performances.Coaches need to regulate the environment to help athletes focus.Mental performance techniques should be practiced well before competition day.Calmness in coaches can influence the team's performance positively.Guided visualization can help athletes prepare mentally for competition.Breathing exercises are essential for calming nerves before performances.Trusting one's training is crucial for athletes during competitions.Practicing mental techniques regularly can improve performance outcomes.Coaches should model calmness and provide a supportive environment for their teams. Chapters 00:00 Preparing for Cheer Nationals and overcoming Negative talk04:16 Mental Performance: The Key to Success for cheerleaders07:56 Calming Techniques: Regulating Nerves Before Cheer Performance10:21 Guided Visualization for Cheer Coaches and athletes: Preparing the Mind for Competition12:52 Champion Within Outro .mp3   COACHES COPY AND PASTE BELOW: I want you to look at this as an experiment. You don't have to be perfect. We're going to breathe and calm down our body. We're going to inhale through our nose and exhale out through our mouth. Let's start breathing. Big inhale in through our nose and blow all of the air exhaling out through your mouth. Keep doing that inhaling and exhaling as you listen to my voice in through your nose and out through your mouth. If you feel comfortable, you can close your eyes, continuing to breathe. Now I want you to just focus on your feet in your shoes. Your feet on the floor. Keep breathing deep in and breathe it out. Feel that floor beneath you. You are here… right now. The noise around you doesn't matter. Breathe in and out. Nobody gets to decide how you perform…. Not the noise…. Just picture the first count. The noise around you doesn't matter…. Focus on your breath in and out. You get to decide how you perform. You are in control of your body and your mind. I want you to picture the first count sharp and intentional. Picture moving together, not rushed, not hesitant. If something isn't perfect, see the reset immediately and confidently. No panic, no pause, just see it. See the ending. See yourself finishing strong, connected as a team. Say to yourself in your mind: “I am ready. I trust my training. I trust my team.” Breathe that in and out. “I am ready. I trust my training. I trust my team.” …………. “I am ready. I trust my training. I trust my team.” Focus on your breath one more time with a big inhale and exhale. Now open your eyes and LET’S GO!!!!!! Coaches, want you to put this into practice with your team. Let them practice this like a science experiment. Do this at practice. Do this when you're at the hotel. Do this the night before, the morning of. It doesn't take long. Do it on the warm-up mat. Do it when you notice some panic. It is going to make a big difference in the way you show up.

    14 min
  8. Mastering Mental Toughness: Performance Strategies for Student-Athletes | #176

    20 JAN

    Mastering Mental Toughness: Performance Strategies for Student-Athletes | #176

    Book a mindset training team workshop, school assembly or speaking engagement: https://shop.danunow.com/s/appointments   Kate McCauley and Jon Giesbrecht discuss mental toughness and performance techniques, focusing on how athletes can manage pressure and improve their game through mental readiness and breath work. Keywords: mental toughness, performance techniques, breath work, athlete management, pressure management Takeaways: Mental readiness is key to performance. Breathwork helps regulate emotions. Trust building is essential for athletes. Integrating mental practices into routines is beneficial. Small mental shifts lead to big performance changes. Mental techniques can be simple yet effective. Athletes need recovery windows during games. Mental performance impacts overall life quality. Coaches should incorporate mental training. Mental toughness is a continuous journey. Book a mindset training team workshop, school assembly or speaking engagement: https://shop.danunow.com/s/appointments CONNECT with Kate McCauley: IG https://www.instagram.com/the.champion_within LinkedIn https://www.linkedin.com/in/kate-mccauley-danu Book a Mindset Training Appointment: https://shop.danunow.com Kate McCauley's website https://www.kate-mccauley.com CONNECT with Jon Giesbrecht: https://www.instagram.com/playfreebball/ Skool community: https://www.skool.com/playfreebball/about Free Your Mind: Journal on Amazon: https://a.co/d/j278ILU

    31 min
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Are you a student-athlete, parent, or coach looking to break through mental barriers and perform at the highest level? Welcome to The Champion Within, the go-to podcast for youth sports psychology, mental toughness, and confidence building. Hosted by Kate McCauley, a specialist in mindset coaching for athletes, this show provides actionable strategies to help you manage performance anxiety, overcome negative self-talk, and hit your biggest goals. Each episode delivers "bite-sized" coaching and deep-dive interviews designed for the busy sports family. Whether you are navigating the pressure of college recruiting, recovering from a sports injury, or looking for the pre-game routine that actually works, Kate gives you the tools to elevate your game and your life. Stop letting nerves hold you back. It’s time to find the champion within. New episodes every Tuesday and Sunday. Follow the show so you never miss an episode and join our community of high-performing athletes and elite coaches and supportive parents.

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