FULL INTRO TO THE WORKBOOK - If you want to get it now click here. The odds are high that you know SOME thing about me and my background to see what this is all about. Before I dive into the contents of this book I wanted to give you a little background on me, why I’m writing this, and how you can get the most out of this book. The short version of my story is that my mindset was a huge obstacle in my career and life for so long. Partially because of mental health struggles with anxiety and depression, but also largely to my overall mindset, perspective, and lack of coping mechanisms. My perfe ..read more

This is the last week of mental health awareness month, but it’s still so important that we continue to create safe spaces for discussion. Too many people stay silent, feeling like they have to take it all on alone. I wanted to make a point of speaking about this today because even I still have to fight the urge on bad days when my head tries to tell me things like I’m weak for relying on others for help, that I “should” be able to push through it on my own. Every bad day looks different, and the reality is asking for help gets me to the other side much faster and ultimately makes me stronger ..read more

M27: Mental Reps Visualization is a huge component of mindset, but it can be hard to know what to visualize. Many times we visualize ourselves succeeding, scoring the goal, making the big save, crushing the big talk we have to give. It’s not surprising that some of these would largely focus on the positive feelings of joy and accomplishment after. That’s okay to channel those good feelings before a performance or game, but what about everyday life for improvement? This is what I want to challenge you on today. Can you take the time to take mental reps of a skill you want to improve? Can you vi ..read more

PG27: Perspective in Relationships In M26 I talked about how creating different perspectives can help your mindset development. Today, I want to talk about how shifting your perspective can help in relationships. One of the greatest skills I ever learned was empathy. I think I naturally have always been an empathetic person but through the years it has grown, at times to a fault! Most of us have the ability to be empathetic, but what about when it gets hard? Can you still practice empathy? This is where many struggle. Someone does something to wrong us, and we instantly detach empathy because ..read more

T24: Improve Performance with Naps One key piece of performance is sleep! While I’m not going to dive into the importance of sleep today, I wanted to share a study I checked out proving the efficacy of napping for performance! Not only did athletes benefit from a nap in their performance before practices or competitions, but the researchers were able to narrow down some guidelines to optimize naps even more! One of the most important factors to consider is the length. You want your naps to be 20-30 minutes so they do not affect your sleep after practice or a game. Additionally, You want to mak ..read more

N14: Specific Female Fueling Strategies I’m going to dig more into the specific fueling strategies for women depending on the phase of each cycle and the hormone levels that accompany them. The two main hormones at work in the cycle are oestrogen (aka estrogen) and progesterone, and they are always in opposition. Prior to menstration estrogen hormone levels are higher as your body prepares to fertilize an egg, and then once this doesn’t happen it begins to drop.  Before I dig into nutrition strategies, it’s important to note that just like nearly every topic or advice I discuss, health is ..read more

I recently started to break down clips from college games to help out more goalies understand what they should be looking for and what they can do and say specifically to their defenders. Here’s the first clip from the second half, and the first half breakdown can be found on my Instagram page ..read more

Every week, I’ll be posting Q&A videos on my YouTube page! So far, there’s been two! Check them out below ..read more

I know that everyone is sitting at home wondering what CAN I do? I hope this will help no matter what equipment or personnel you have access to. Save Reps This is the least exciting to go through the motions of your save technique, but incredibly important. Ways to make this more fun: Record yourself - make sure you’re actually performing the correct movements. Here’s video of saving highs, mids, and lows. Make it competitive - Time yourself for 1 minute and see how many rounds you can get in of going through the motion of a save and resetting before going to the next spot. Work your way from ..read more

Spring season has begun at the college level and many high schools are gearing up in the coming weeks. During the spring season you WILL face hurdles, especially the goalies. I still see and hear goalies experiencing similar hurdles I went through during my high school and college days. I hope these lessons can help some players out there take their game to the next level and thrive off the field along the way. As I mentioned in the title, these might not be novel ideas, but rather things I wish I actually did to maximize my potential. Strive for progress, not perfection in all areas. I always ..read more