Game Changers - Athlete Edition

Fuel for Success: Hydration, Supplements & Simple Sports Nutrition - Part 2

Welcome to Part 2 of our insightful conversation with sports nutrition expert Brian Parana! In this episode, hosts Kortney Harmon and Julie Jones dive deeper into practical performance nutrition, focusing on hydration, electrolytes, and the truth about supplements. Brian shares hands-on strategies, easy-to-understand science, and real-life anecdotes to help athletes—and their parents—navigate the confusing world of sports drinks, water intake, and energy boosters. If you’ve ever wondered how much water you actually need, when electrolytes matter, or which supplements are really worth your time (and money), this episode is packed with clarity and actionable advice.
Episode Highlights
Hydration Essentials
Why hydration is about more than just drinking water—and what a filet mignon can teach you about muscle quality!
How to create lifelong hydration habits (and why Brian carries his “fire hydrant” water bottle everywhere).
Realistic daily water goals for athletes (hint: 80+ ounces usually, even for smaller athletes).
Electrolytes Explained
When do you actually need electrolyte supplements?
Do you need sugar-laden sports drinks? (Spoiler: Usually not.)
Cost-effective, easy alternatives to fancy electrolyte powders—why Brian likes “Emergen-C” and how to use it.
Supplements: What Works, What Doesn’t
Brian’s quick guide to research-backed, safe supplements for athletes:
Multivitamins, Omega-3s, Creatine, Protein
Caffeine: Benefits, safe dosing, and why more isn’t better
Pre-workout products & energy drinks: what to avoid, NCAA regulations, and potential dangers
Why most athletes should focus on food and habits before considering expensive supplements
Blood panels vs. basic multivitamins: making a plan with purpose
Performance & Practical Tips
How dehydration (even at just 2%) impacts performance by 10%
Smart pacing: spreading water intake over the day to avoid constant bathroom breaks
Making hydration and nutrition easy for distracted teens and busy families
Ideas for healthy snacks and simple meal tips for before, during, and after training
Mindset & Habits
The power of simple routines: reusing water bottles, making hydration “cool,” and using flavoring tricks to enjoy water
Key Takeaways
Hydration is an all-day habit, not just a practice or game-day focus.
Electrolytes matter most in heat, high intensity, or prolonged activity—not every day, and not always from sugary sports drinks.
Use budget-friendly, effective supplements only as needed; food and smart habits come first.
Caffeine can boost performance but only in moderation; excessive intake hinders focus and control.
Small routines—like prepping snacks or carrying the right water bottle—pay big dividends in performance and health.
Quotes from the Episode
“What muscle tissue quality do you want inside your body: the filet or the beef jerky?”
“If you’re over a gallon of water, you need to know why. Don’t just do it because it’s cool.”
“The more intense, the longer the duration, the more you need electrolytes.”
“Eat meals. Don’t just snack through the day and call it done.”
“Supplements should be purposeful—know why you’re taking them.”
Further Resources & Connect
Find Brian Parana: BrianParana.com
Sign up for “30 Tips in 30 Days”—a free email series with actionable nutrition and health tips
Follow @GameChangersPod on social for exclusive content, tips, and episode updates
Subscribe and share this episode if you found it helpful!
DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

Fueling Champions: The Power of Proper Nutrition - Part 1

Game Changers: Athlete Edition – Episode: Brian Parana (Part 1)
Show Description In this insightful episode of Game Changers Athlete Edition, hosts Kortney Harmon and Julie Jones welcome sports nutrition expert and high school health coach Brian Parana. Brian, a former competitive runner and triathlete, brings over two decades of experience working with individuals on optimizing health, fitness, and performance—especially for young athletes. In part one of his conversation with the Game Changers team, Brian dishes practical, no-nonsense advice on fueling athletic excellence, demystifying protein intake, nutrient timing, and building food habits that stick for life. Whether you’re a parent, an athlete, or a coach, this episode is packed with relatable stories, actionable nutrition strategies, and a clear-eyed approach to developing a healthy relationship with food.
Episode Highlights
Meet Brian Parana
Family, fitness, and food: Brian shares his background as a husband, father of four active kids, and someone passionate about nutrition and travel.
Professional focus: 23+ years of coaching people of all ages and health backgrounds, with an emphasis on lifelong nutrition—not just quick fixes.
How Nutrition Fuels Performance
Brian and Julie reflect on learning about sports nutrition before it was mainstream, and how nutrition shaped their own athletic journeys.
Nutrient timing: The importance of eating carbohydrates before activity for performance and recovery.
Misconceptions: Debunking myths like “pizza is always bad before a game,” and emphasizing individualized, context-driven choices.
Young Athletes and Common Nutrition Mistakes
Distraction and under-preparedness: Today’s young athletes often lack nutritional awareness and a plan for fueling.
Impact on performance: Poor food choices or skipping meals affects training intensity, recovery, and long-term results.
“Every yes is a no”: Choosing snacks like goldfish and pretzels over balanced meals means missing out on vital recovery and energy.
Protein, Carbs, and Building the Athletic Plate
Practical rules: Strive for balance—one-third protein, one-third veggies or fruit, one-third starch.
Protein demystified:
General guideline for high school athletes: 0.8–1.0 grams of protein per pound of body weight, adjusted for sport and goals.
Visualize portions: A deck of cards = about 3–4 ounces = ~30 grams protein.
Spread intake between 3–4 meals; don’t chase extreme protein supplement routines.
Carbohydrates for energy: The more intense your sport and training, the more carbs (think rice, potatoes, pasta) you need to support performance and sleep.
Practical Planning & Life Hacks for Busy Athletes
Plan to automate: Brian shares automation and routines that help families (and athletes) stay consistent with nutrition, even with busy schedules.
Prep over “winging it”: Whether it’s packing lunch the night before or meal prepping on weekends, successful nutrition comes down to forethought, not luck.
The power of triggers: Setting alarms, post-it reminders, or family routines ensures food decisions are proactive, not reactive.
Mindset and Motivation
Tie nutrition to “your why”: When good nutrition is connected to performance goals and personal aspirations, it becomes far more meaningful—and sustainable.
Habits, not hacks: Brian emphasizes real behavior change—moving more, eating better, and practicing portion control—over fads, quick fixes, or supplements.
Key Takeaways for Athletes and Parents
Nutritional awareness is a game-changer: What you eat and when you eat matters for training, recovery, and overall results.
Balanced meals trump endless snacking: Prioritize real, whole foods, not convenience snacks.
Preparation is a superpower: Set yourself up for success by planning and prepping, not leaving nutrition to chance.
Protein and carbs are your friends: Don’t be afraid of either; just get them in the right amounts for your sport and body.
Building habits takes intention: Use reminders, routines, and language that empower you to make better choices, not just for a season but for life.
Connect food to outcomes: Remind yourself (and your athletes!) that every food decision is either fueling or draining your performance.
Quotes from the Episode
“Every time you say yes to something, you’re saying no to something else.”
“I want people saying, ‘Brian taught me how to eat balanced meals, be more prepared with my food, and practice portion control.’”
“You have to slow down a little bit to be able to speed back up.”
“If you’re saying yes to handfuls of goldfish crackers, you’re saying no to a balanced meal—so which will really help you recover and perform?”
Connect & Share
Follow us on social media @GameChangersPod
Subscribe to Game Changers wherever you listen to podcasts
Share this episode with your team, a parent, or anyone who wants to elevate their nutrition and their game
DisclaimerThis episode is for educational and informational purposes only and does not constitute professional nutritional, medical, or coaching advice. Always seek personalized guidance from qualified professionals before making major changes to diet or training. Guests’ views are their own and do not necessarily reflect those of Game Changers: Athlete Edition or its hosts. Results may vary; use this information at your own risk.
 

From the Yips to Starting Lineup: How One Freshman Overcame Mental Paralysis

Game Changers: Athlete Edition - Episode with Josie Owen-Kren (Part 2)
Show Description
In Part 2 of our powerful conversation with Michigan soccer player Josie Owen-Kren, hosts Julie Jones and Kortney Harmon dive deeper into the mental challenges of college athletics. From overcoming "the yips" to learning how to communicate with different coaching styles, Josie shares how she transformed from a tentative freshman into a confident starter. This episode explores the crucial skills of adaptation, communication, and finding your voice while still being coachable - lessons that extend far beyond the soccer field.
Episode Highlights
The Mental Game: Overcoming "The Yips"
Josie opens up about experiencing what she calls "the yips" - a period where she couldn't connect a simple pass for four straight days. This happened because she was so focused on not making mistakes that she actually made everything worse.
The Pressure Cooker: "I have four days to prove that I can play. So I didn't want to do anything wrong. So now I'm trying not to do everything wrong and I'm actually doing everything wrong because I'm trying not to do it wrong."
The Breaking Point: Even simple decisions like playing the ball backward to her center backs or goalkeeper became impossible. She was so mentally locked up that she would only play forward - directly to the opposing team.
The Power of Letting Go
The turning point came when Josie made a controversial decision that actually saved her mental game: she temporarily stopped listening to her coaches.
Finding Her Game Again: "I kind of stopped listening to my coaches for a minute... I was like, I'm just gonna play my game. I started doing that and started enjoying soccer again."
This wasn't rebellion - it was about quieting the mental noise and getting back to her natural instincts before slowly incorporating coaching feedback.
Translating Coach Speak into Player Action
Working with Julie, Josie learned how to take coaching instructions and translate them into her own language and movement patterns, rather than trying to completely change her game.
The Key Insight: "It was more of, like, almost taking what she says and turning it into, what am I good at? And how do I apply it to what I'm already good at?"
Communication Across Different Coaching Styles
Josie had to learn to communicate with Brian, a male assistant coach whose harsh, direct style was completely different from what she was used to. The lesson? Coaches won't change their communication style for you - you have to figure out how to work with them.
The Reality Check: "Any time he said something, it was hard for me to take it in because I didn't quite understand what he was saying. The way he said it wasn't how I would have received it."
The Spring Turnaround: From Uncertainty to Starting
Despite feeling confident going into spring meetings, Josie received lukewarm feedback from coaches who still weren't sure about her abilities. But instead of getting discouraged, she used this as motivation.
The Meeting That Stung: Her coaches said her confidence was up but she was still indecisive, and they needed to "see how the games go."
The Breakthrough Moment: In her second spring game against Notre Dame, Josie not only started but received Player of the Game honors from her captains. She started every game after that.
Coach's Surprise: "You know, like, I kind of just threw you in there to see how you would react. And you hung with everyone. Like, you played great. Like, nobody was expecting it."
Rediscovering the Joy of Playing
A crucial element in Josie's transformation was remembering why she loved soccer in the first place.
Back to Basics: When they did 1v1 defending drills (something she loved from her club days), Josie found her zone again: "I just loved it. So there was like a few practices where we do 1v1. So I was just like in my zone. I was loving it."
Julie's Insight: "When fun goes away, it's work. And you didn't go there to work soccer. You went there to play soccer."
Key Takeaways for Athletes
Mental Performance Lessons:
Overthinking kills performance - Sometimes you need to quiet the mental chatter and trust your instincts
It's okay to step back temporarily - Taking a break from trying to please everyone can help you find yourself again
Rediscover your love for the game - When pressure mounts, remember why you started playing
Communication Skills:
Coaches won't change for you - Learn to adapt to different communication styles
Translate feedback into your language - Don't try to completely change who you are as a player
Build relationships gradually - Understanding different personalities takes time
Resilience Building:
Prepare for things to go wrong - Even successful freshmen face unexpected challenges
Everyone struggles - You're not alone in questioning yourself during freshman year
Academic preparation matters - Strong study habits from club/high school will serve you well
The Academic Success Factor
Josie shares how her club team's early emphasis on academics (requiring report cards, teaching communication with teachers) prepared her for college better than expected. This became one of the easier transitions, showing the value of early preparation.
The Lesson Learned Early: A B grade in PE/Health in 8th grade taught her to over-communicate with teachers - a skill that served her well in college when missing classes for travel.
Looking Ahead: Sophomore Year Preparation
Josie's mindset going into her sophomore year shows tremendous growth:
Comfort and Trust: "I'm comfortable with the team. I have players I know I like playing with. I know the team knows me and trusts me too."
Grace and Perspective: "Just giving myself grace and understanding, okay, I can have a bad practice here, I can have a bad practice there, but as long as we're on a steady incline, I'm okay with how the season goes."
Final Words of Wisdom
Josie's Reality Check for Incoming Freshmen: "Jumping from being a senior in high school to a freshman in college is a huge life change. And even if you think you have it handled, you probably don't... Something will go wrong... It's very rare that a freshman plays 90 minutes and is a standout... You're seeing the one or two freshmen who are playing, but you're not seeing the six or seven others who aren't."
The Universal Truth: Every single freshman athlete in the country has something that makes them question themselves - even those who appear to be thriving.
Episode Quotes
"The indecision came from me not wanting to do anything wrong. The second I started making my decisions and actually focusing on what I wanted to do... I actually kind of stopped."
"How can I take that and use it to advance my game rather than change my game for what they want to do?"
"Coaches aren't changing for you. You have to figure out how to communicate with them."
"Everybody has a horror story from freshman year of something that went wrong, something that wasn't perfect and that they had to adapt to."
Connect with Game Changers: Athlete Edition
Follow us on social media @GameChangersPod
Subscribe wherever you get your podcasts
Share this episode with teammates and coaches who could benefit
DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

The Brutal Truth About Freshman Year: What No One Tells You Before College Sports

Game Changers: Athlete Edition - Episode with Josie Owen-Kren
Show Description
Join hosts Julie Jones and Kortney Harmon as they dive deep into the realities of freshman year with Michigan soccer player Josie Owen-Kren. This honest conversation explores the gap between expectations and reality, mental wake-up calls, and the challenges that shape young athletes today. From preparation strategies to managing new life demands, this episode equips you with insights to navigate your own athletic journey, especially if you're heading into your freshman year.
Episode Highlights
The Reality Check: When Expectations Meet College Athletics
Josie shares her vivid memory of feeling "like a chicken with my head cut off" during her first possession drill at Michigan. Despite playing at elite club levels and feeling confident during captain's practices, everything changed once coaches arrived and competition intensified.
Key Insight: "In preseason, before we were with the coaches, we were playing 77... I felt great. We get into season with the coaches, all of a sudden everybody goes from like the 75% that I thought was 100% in preseason to like 110% the first day."
The Talent Level Jump: Club vs. College
Coming from International Soccer Club (the same program as previous guest Katie Scott), Josie explains the dramatic difference between even elite club soccer and Division 1 college athletics.
The Two Game-Changers:
Fitness Level - The physical demands are exponentially higher
Decision-Making Speed - Not just physical speed, but how fast you can think and react
"Once you get to college, the talent from top to bottom is just like, it's pretty much all the same. It just ends up being who's more fit and who's faster at decision making speed."
Preparation Advice: What Josie Wishes She'd Done Differently
The biggest piece of advice for incoming college athletes? Start running and learn to embrace uncomfortable workouts early.
Josie emphasizes finding ways to enjoy fitness while you're younger (sophomore/junior year of high school) so it's not a burden when you reach college. She credits this realization to stories her Marine father told her about improving his running times - advice she initially dismissed but now fully understands.
The Social Challenge: Finding Your Place
Not everyone immediately clicks with their team, and Josie's experience highlights an often-overlooked aspect of the college transition. While many of her former International teammates found their groups quickly, she struggled with social connections during her first semester.
The Self-Isolation Trap: When things don't go as planned athletically, it's natural to withdraw socially - but this makes everything harder.
The Turnaround: Second semester brought better relationships as Josie learned to put herself out there more, despite being naturally introverted.
Navigating the Red Shirt Reality
One of the most challenging aspects of Josie's freshman year was realizing she would be red-shirted. The turning point came through advice from a junior who had been in the same situation.
The Game-Changing Conversation: After not traveling to away games and uncertainty about her status, Josie requested a sit-down with her coach. The key was asking for clarity so she could focus on her role rather than constantly wondering about her playing time.
Coach's Response: "I don't want to waste your eligibility" - which Josie appreciated, having seen other players burn eligibility for minimal minutes.
The Mental Shift: Once she knew her role as a red-shirt, Josie became the team's biggest cheerleader and could focus on being the best teammate possible.
The Power of Direct Communication
Both hosts emphasize a crucial lesson: As a freshman, you'll need your coach more than you'll ever ask for help. The gap widens when you're not getting what you want, but that's exactly when communication becomes most vital.
Julie's Coaching Insight: "As a freshman, you can't get them in your office. As a sophomore, you can't get them out." The comfort level changes dramatically once players realize coaches are there to help, not just withhold opportunities.
Key Takeaways for Athletes
For Current High School Athletes:
Start fitness training early - Learn to embrace uncomfortable workouts while you have time to develop the habit
Prepare mentally for the jump - Even elite club players face significant adjustments
Understand the competition level - Everyone was the best player on their previous team
For Current Freshmen:
Give yourself grace - The transition affects everything, including your athletic performance
Don't self-isolate - Put yourself out there socially, even if it feels uncomfortable
Communicate with coaches - Seek clarity about your role rather than living in uncertainty
Focus on your role - Once you know where you stand, embrace it fully
The Social Connection Factor
Research from Harvard shows that social connection, not test scores or intellect, determines success in college. This applies to athletes too - those who are more socially connected tend to be more successful than those who isolate themselves.
Guest Bio
Josie Owen-Kren is a soccer player at the University of Michigan who previously played for International Soccer Club. She's experienced the full spectrum of the freshman transition, from injury recovery to red-shirting to finding her place both athletically and socially. Her honest insights provide valuable perspective for any athlete navigating the college transition.
Episode Quotes
"I think the biggest thing that I actually didn't do for myself that I would have loved to look back on to make my experience better was actually giving myself a lot more grace, like understanding that this transition is a huge transition."
"Everything changes the second that [coaches] happens. And it was just like I was not expecting it. I don't know why I wasn't, but I just had not thought about that aspect of it for sure."
"I think uncertainty is the thing that we hate the most. The problem is that you don't control the information that you get. So sometimes you have to be the one seeking that information."
Connect with Game Changers: Athlete Edition
Follow us on social media @GameChangersPod
Subscribe wherever you get your podcasts
Share this episode with teammates and coaches who could benefit
DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

The Secret to Youth Sports Leadership: Why Helping Others Beats Winning Every Time - Part 2

Game Changers: Athlete Edition - Episode Show Notes
The Secret to Youth Sports Leadership: Why Helping Others Beats Winning Every Time - Part 2
Hosts: Kortney Harmon & Julie JonesGuest: Dr. Jason RonaiEpisode Type: Part 2 of Leadership Discussion
Episode Overview
In this powerful continuation of our leadership conversation, Dr. Jason Ronai joins hosts Kortney Harmon and Julie Jones to dive deep into what real leadership looks like in youth sports. This isn't your typical leadership discussion - it's a research-backed exploration of how helping others becomes the foundation of authentic leadership development.
Key Topics Discussed
The Environment Effect on Youth Athletes
Dr. Ronai shares a fascinating story from the Navy Baseball Leadership Camp
How parental presence in the stands dramatically changed player behavior
The impact of external voices on young athletes' decision-making
Creating growth-oriented environments free from distractions
The Truth About Why Kids Play Sports
Research reveals children choose sports for fun and friends - not opinion, but fact
What "fun" actually means to youth athletes (spoiler: winning was ranked 48th)
The top 6 reasons kids find sports fun:
Feeling of trying your best
Coach treats players with respect
Getting playing time
Playing well as a team
Getting along with teammates
Being active
The Youth Sports Crisis
70% of youth athletes drop out by age 13 because it's "no longer fun"
The $40 billion youth sports industry and what it's breaking
How exclusionary travel sports impact community leagues
The importance of sport sampling vs. early specialization
Redefining Leadership for Young Athletes
Leadership isn't about titles or being the star
The power of helping others as the foundation of leadership
How helping prevents negative behaviors like tantrums and self-pity
Building relationships that lead to superior team performance
Research-Backed Benefits
Children with higher ACE scores (adverse childhood experiences) show better mental health outcomes when playing team sports
Multi-sport participation leads to longer athletic careers
The physical and mental benefits of diverse athletic experiences
Practical Parenting Strategies
Developing family core values around sports participation
Fighting against external validation culture
Creating intrinsic motivation rather than outcome-focused thinking
Simple mantras: "I'm safe, I'm empowered, I'm loved, I can do hard things"
The Real Numbers Game
What parents focus on: Winning (48th), Tournaments (63rd), Private instruction (66th)
What kids actually want: Fun, friends, respect, playing time, teamwork
96-98% of youth athletes won't receive college scholarships
Notable Quotes
"Great leaders are honest, competent, inspiring, forward looking individuals and choose to be poised, growth oriented, conscientious competitors who positively impact people and organizations in order to achieve mission driven results that exceed expectations." - Dr. Jason Ronai
"It's impossible to help and be a jerk at the same time." - Dr. Jason Ronai
"We don't play to win because if we played to win, I would have quit coaching immediately." - Julie Jones
Guest Information
Dr. Jason Ronai is a district athletic director for 17 high schools in Chicago, overseeing approximately 400 coaches. He's a former Division 1 baseball and basketball player with professional baseball experience. Dr. Ronai is the author of "Endless Teachable Moments: An Expression of the Art and Education of Sport," which combines essays and poetry to capture the transformative power of athletics.
Resources Mentioned
Book: "Endless Teachable Moments: An Expression of the Art and Education of Sport" by Dr. Jason Ronai
Available on Amazon and other book retailers
International Journal of Coaching Science research on youth motivation
ACE (Adverse Childhood Experiences) test research
Key Takeaways for Parents and Coaches
Focus on helping others - This is the foundation of real leadership
Establish family values around sports participation early
Prioritize fun and friendship - these are the real reasons kids play
Support multi-sport participation as long as possible
Create environments where kids can fail and learn without judgment
Fight against external validation culture
Remember the statistics - most kids won't get scholarships, so focus on life lessons
Call to Action
Reflect on your family's core values around sports participation
Consider how you can help young athletes focus on helping others
Support local community leagues and inclusive sports programs
Share this episode with other parents and coaches who could benefit
DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

Choose to Lead: Building Tomorrow's Leaders Through Youth Sports - Part 1

 
Episode Overview
In this powerful conversation, Dr. Jason Ronai shares his expertise on leadership development for athletes at every level. The discussion focuses on how true leadership isn't about titles, but about influence, and provides practical tools that athletes can implement immediately - whether they're team captains or not.
Hosts:
Kortney Harmon - Former Division 1 College Softball Pitcher turned high-performance business coach
Julie Jones - Hall of Fame coach with over 20 years of D1 softball coaching experience and certified mental performance specialist
Guest:
Dr. Jason Ronai - Expert in athlete leadership development and author of "Endless Teachable Moments"
Key Topics & Timestamps
Leadership Philosophy & Foundation (00:00 - 10:00)
Dr. Ronai's comprehensive leadership philosophy from his doctorate program
The most important word in leadership: "CHOOSE"
Breaking down complex leadership concepts for youth athletes
The "Two Beasts" concept: Growth-oriented vs. Poison beast
The Mountain Climbing Metaphor (10:00 - 15:00)
Leadership as climbing a mountain toward "competitive greatness"
Choosing conscientiousness and working hard daily
Building habits of overcoming obstacles
The importance of "figuring it out" and applying self-knowledge
Age-Appropriate Leadership Development (15:00 - 20:00)
Why young athletes shouldn't be pressured to be "leaders" immediately
Starting with being a "good helper" and taking personal responsibility
Building standards of behavior, communication, and body language
The progression from helper → great teammate → positive influencer → leader
The Six E's Framework (20:00 - 30:00)
Effort: Complete focus and articulation of concentration
Energy: Positive body language that shows readiness
Enthusiasm: Excitement for the success of others
Encouragement: Having courage to give and receive feedback
Execution: Conscientiousness in all actions and movements
Elimination: Removing DEBTS (Distraction, Embarrassment, Taunting, Sarcasm, Self-pity)
The Value of Failure & Teachable Moments (30:00 - 40:00)
Why high achievers often struggle more with failure
The endless teachable moments available through sports
How team sports create opportunities to overcome both success and failure
Building habits of resilience through athletic experiences
Embracing Failure & Building Toughness (40:00 - 45:00)
Painting realistic pictures of what will happen in sports
The two core values: Poise (proactive mindset) and Toughness (reactive habits)
Preparing athletes mentally for inevitable mistakes and adversity
Building trust through consistent responses to failure
Modern Challenges: Social Media & External Pressures (45:00 - End)
Navigating increased distractions and external pressures
Helping athletes develop personal core values
Strategies for dealing with social media negativity
The importance of focusing on internal standards vs. external opinions
Key Quotes
"Great leaders are honest, competent, inspiring, forward looking individuals and choose to be poised, growth oriented, conscientious competitors who positively impact people and organizations in order to achieve mission driven results that exceed expectations."
"The most important word in leadership is 'choose' - we choose our core values, our standards of behavior, our standards of body language, and our standards of communication."
"Leadership is just a constant growth and awareness process in which you aim to be positive and an empowering influence on others through your habits, values, words, skills and actions."
"We have this window of time in which children can extract the most amount of values and positive experiences and failure along the way in a really safe setting."
Actionable Takeaways
For Young Athletes:
Start with personal responsibility - Get your equipment ready, be organized
Focus on being a good helper before trying to be a leader
Practice the Six E's daily in training and competition
Embrace mistakes as learning opportunities, not failures
Develop your own core values as you mature
For Parents:
Don't pressure young children to be leaders - let them develop gradually
Create environments where mistakes are learning processes
Focus on growth-oriented mindsets over outcomes
Help children navigate external pressures and social media
Model the standards of behavior you want to see
For Coaches:
Establish clear standards of behavior, body language, and communication
Use rubrics and evaluations around character development
Create "no fear, no embarrassment" environments
Focus on process over outcomes in youth sports
Provide endless teachable moments through sports experiences
Resources Mentioned
"Endless Teachable Moments" by Dr. Jason Ronai
The Leadership Challenge study (five-decade research on admired leader characteristics)
Coach K's "no fear, no embarrassment" policy
Patrick Murphy's "mutita" concept from University of Alabama
Next Episode Preview
Tune in 2 weeks from now for Part 2 of this conversation! 
DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

How Parents Shape Athletic Culture and Support Their Child’s Sports Journey

On this episode of Game Changers – Athlete Edition, co-hosts Julie Jones and Courtney Harmon are joined by JP Nerbun, renowned author of "The Sport Parent Solution," to dive deep into the crucial but often overlooked role parents play in their athletes' sports experiences.
From dinner table conversations to sideline reactions, the trio unpacks how parental beliefs and actions shape team culture, impact athletes’ mindsets, and even influence how coaches approach communication. JP shares practical questions parents can ask themselves to keep their focus on growth, effort, and values instead of outcomes and playing time. Julie and Kortney open up about the challenges and joys of being both coaches and sports parents, and invite listeners to reflect on how their support can make sports a truly positive and transformative journey for their kids.
You’ll walk away with powerful insights on building resilience, fostering gratitude, teaching accountability, and promoting a lifelong love for sports—all while keeping perspective and having fun along the way. Whether you’re a parent in the stands, a coach, or an athlete, this conversation is full of actionable takeaways and real talk that will help elevate your game—on and off the field.
Be sure to check out the show notes for JP’s book links, essential reflection questions, and more resources for supporting the athletes in your life!
— If you enjoy this episode, don’t forget to subscribe, share with another sports parent or coach, and follow us on social media for more inspiration and exclusive content.
Resources Mentioned:
JP Nerbun’s books: The Culture Systemhttps://a.co/d/5WZFmR9 
JP Nerbun’s books: The Sport Parents Solution. https://www.amazon.com/Sports-Parent-Solution-Strategies-Transforming/dp/B0CT6GQHND 
The Coaching Culture Podcasthttps://open.spotify.com/show/336Hs8udk8s0yXuK3BzSOq?si=4a528e075de54ecf DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.

Building Extraordinary Team Cultures: Insights from JP Nerbun for Athletes and Coaches

Welcome back to another powerful episode of Game Changers – Athlete Edition! This week, co-hosts Kortney Harmon and Julie Jones sit down with JP Nerbun—bestselling author, leadership coach, founder of TOC Culture Consulting, and renowned expert in sports culture and leadership.
JP dives into the nuances of building winning team cultures, offering practical wisdom for athletes, coaches, and parents. He explains why cultivating culture isn’t about tearing everything down and starting over—instead, it’s more like tending a garden: nurturing what’s good, pulling out the weeds, and helping everyone thrive.
In this episode, you’ll learn:
The athlete’s vital role in shaping and sustaining positive team culture.
How to lead by example, especially when things get tough.
The power of reframing setbacks and fostering an outward, giving mindset.
Concrete strategies for managing negativity within teams, including the toxic effects of unchecked complaining.
JP’s top three culture-building mistakes—and how to avoid them.
Key traditions and everyday actions that drive lasting transformation, plus why “little” efforts (like post-practice tea and chats) can create big shifts.
The value of identifying your personal non-negotiables and clarifying what it takes to be successful as an athlete or teammate.
Why embracing every individual, from star players to janitors and groundskeepers, shapes team identity and unity.
JP also shares insights from his books, Calling Up: Discovering Your Journey to Transformational Leadership and The Culture System, making this episode a must-listen for anyone eager to elevate their team’s environment, whether you’re an athlete, coach, or sports parent.
Stay tuned for next episode: JP returns to discuss the parent’s impact on team culture, sharing actionable advice for turning parents into valuable allies.
Connect with UsIf you found today’s episode helpful, share it with your team, your coach, or anyone who could use a boost of inspiration. Don’t forget to subscribe for more mindset strategies, leadership lessons, and success stories from game changers around the world.
Resources Mentioned:
JP Nerbun’s books: The Culture Systemhttps://a.co/d/5WZFmR9 
JP Nerbun’s books: The Sport Parents Solution. https://www.amazon.com/Sports-Parent-Solution-Strategies-Transforming/dp/B0CT6GQHND 
The Coaching Culture Podcasthttps://open.spotify.com/show/336Hs8udk8s0yXuK3BzSOq?si=4a528e075de54ecf DISCLAIMER: This content is for educational and informational purposes only and does not constitute professional coaching or mental health advice. Do not disregard, avoid, or delay obtaining advice from qualified professionals because of something you may have heard in an episode of Game Changers: Athlete Edition. You should not rely on this information as a substitute for professional coaching, mental performance, or medical advice. Please consult with qualified professionals for proper evaluation and guidance specific to your situation. Guests who speak on this podcast express their own opinions, experiences, and conclusions. Neither the Game Changers: Athlete Edition hosts nor any company providing support endorses or opposes any particular training, coaching, or treatment methods discussed in the episodes. They are not responsible for any actions or inactions of listeners based on the information presented. The strategies, tips, and information shared in this podcast are based on the hosts' experiences and professional expertise, but results may vary. The use of any information provided is solely at your own risk.
Listen wherever you get your podcasts. Follow us on social for daily motivation and exclusive content!