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

Kate McCauley | Mental Toughness Mindset Coach for Athletes, Leaders and High Performers
  • 5.0 (17)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Are you a student-athlete, parent, coach or high performing leader 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 mental toughness mindset coaching for athletes and the corporate space, 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 Perform Under Pressure Without Overthinking | #185

    2H AGO

    How to Perform Under Pressure Without Overthinking | #185

    Book a mental toughness mindset training team workshop, or corporate speaking engagement:  https://shop.danunow.com/s/appointments  In this episode, Kate McCauley discusses the mental challenges athletes face, particularly during high-pressure situations like the Olympics. She emphasizes the importance of resilience, growth mindset, and practical mental training strategies such as breathwork and visualization. The conversation aims to empower athletes to understand that one performance does not define them and that their response to challenges is what truly matters. Keywords: mental toughness, athletes, performance anxiety, resilience, growth mindset, Olympic athletes, mental training, self-talk, visualization, breathwork Takeaways: You're not defined by one performance.What you do next matters more than what you just did.Mental training is as important as physical training.Breathe before you react to stressful situations.Use feedback as a gift to grow.Your response to failure defines you more than the failure itself.Visualize success as part of your training.Self-talk can either empower or hinder your performance.Resilience is built in moments of adversity.Mental reps are essential for athletes.     CONNECT with Kate McCauley:   IG https://www.instagram.com/the.champion_within   LinkedIn https://www.linkedin.com/in/kate-mccauley-danu   Book a Mental Toughness Mindset Training Appointment: https://shop.danunow.com   Book corporate a speaking engagement or workshop on performance: https://www.kate-mccauley.com   Kate McCauley, Mental Toughness Mindset Coach In-person in Philadelphia and nationwide virtually

    10 min
  2. How To Master Pressure: Mental Strategies for High-Stakes Performance | #184

    5D AGO

    How To Master Pressure: Mental Strategies for High-Stakes Performance | #184

    Book a mental toughness mindset training team workshop, or corporate speaking engagement:  https://shop.danunow.com/s/appointments  In this conversation, Kate McCauley discusses the importance of mental systems in high-pressure situations, particularly for athletes and performers. She introduces three key systems: the Reset System, which focuses on breathing and posture; the Identity System, which emphasizes building identity based on standards rather than outcomes; and the Thought Rehearsal System, which involves visualizing potential setbacks and rehearsing responses. McCauley stresses that training these systems is essential for maintaining composure and performance under pressure. Takeaways: People default to what they are comfortable with under pressure. Mental systems are crucial for high-stakes performance. Training the nervous system is as important as physical training. The Reset System involves controlled breathing and posture. Identity should be built on standards, not outcomes. Reframing self-talk can stabilize performance. Visualization of setbacks prepares the mind for pressure. Consistent practice of mental systems leads to better performance. Pressure is not the enemy; surprise is. Stable performers know how to adjust under pressure. Keywords: pressure, mental systems, performance, athletes, identity, reset system, thought rehearsal, standards, nervous system, high-stakes Chapters: 00:00 Understanding Pressure and Defaulting Under Stress 01:19 The Importance of Mental Training Systems 02:16 The Reset System: Recovering from Mistakes 08:03 Building Identity on Standards, Not Outcomes 13:35 Thought Rehearsal: Preparing for Pressure Situations 25:08 Champion Within Outro CONNECT with Kate McCauley:  IG https://www.instagram.com/the.champion_within  LinkedIn https://www.linkedin.com/in/kate-mccauley-danu  Book a Mental Toughness Mindset Training Appointment: https://shop.danunow.com  Kate McCauley, Mental Toughness Mindset Coach In-person in Philadelphia and nationwide virtually Website https://www.kate-mccauley.com

    26 min
  3. How to Execute Under Pressure When the Stakes Are Highest | #183

    FEB 15

    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
  4. How To Perform Under Pressure in Sports | #182

    FEB 10

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

    FEB 8

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

    FEB 3

    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
  7. How Athletes Can Handle Mistakes Under Pressure |#179

    FEB 1

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

    JAN 27

    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
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About

Are you a student-athlete, parent, coach or high performing leader 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 mental toughness mindset coaching for athletes and the corporate space, 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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