In this episode we explore Frida’s newest challenge: training for a half Ironman.

We chat about her journey from being a soccer player to exploring new things (such as crossfit and endurance races). We dive deeper into the mindset shifts that made her believe she could take on something so big. From learning to swim to committing to long-distance training, Frida shares the ups, downs, and breakthroughs along the way.

This episode is a reminder that progress takes time, small steps matter, and with the right mindset, you can take on any challenge you set your mind to.

In this episode we break down the Mick Kerr Memorial, the third handball tournament of the season and we dive into the mental strategies that shaped Ciana's performance.

We explore how reflection, calmness under pressure, and adapting to the game’s momentum all influence success on the court. From using mental cues to stay focused, to managing stress, to celebrating small wins, our conversation highlights the real-time role of mental performance in sport.

Whether you're an athlete or a coach, this episode offers practical insights into competing with confidence and composure.

In this episode we break down goal setting through a mental performance lens.

We talk about why motivation comes and goes, how commitment keeps you moving forward, and the most common mistakes people make when setting goals.

We explore the power of focusing on daily actions over outcomes, planning for setbacks, and getting clear on your “why.”

Along the way, we share personal reflections and practical strategies to help you set goals that actually support growth, consistency, and long-term performance.