In this episode, we explore the quiet power of trusting your decisions in sport—and the cost of second-guessing. Because when you trust yourself, you move better. You hesitate less. You stop overthinking and start performing.

Because when you are trusting decisions in sport - everything starts to shift.

• You move better.
• You hesitate less.
• You stop second-guessing and start playing with presence, power, and purpose.

But trusting decisions in sport doesn’t always come easily.

• It gets blocked by overthinking.
• By the fear of making the wrong call.

What Happens When You Don't Trust Decisions in Sport?

• Trust gets blocked.
• You fear of being wrong.
• There is pressure to be perfect.
• That inner voice says, “What if I stuff up?”

In this episode it will help you:

1. Reconnect with your inner yes.
2. Let go of second-guessing.
3. Build confidence in the moment.
4. Perform with clarity, not comparison.

Because sport isn’t about perfection—it’s about presence. And your decisions, when made with trust, become part of you performing better when you perform in your sport.

** Affirmation of the Episode**
"My body knows. My experience speaks. I trust it."

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In this episode, we name the quiet saboteurs that sneak into your sport and performance spaces often unnoticed, yet deeply disruptive. These blockers don’t just affect your game; they steal your presence, your focus, and your ability to play with confidence and enjoyment.

This episode invites you to pause, create awareness, reflect and progress. Because confidence isn’t found in comparison it’s built in the doing, the showing up, and the messy magnificent moments of growth.

What We Explore:
1. Comparison
When you compare yourself to others, whether it’s speed, skill, experience, or appearance, you shift your focus outward. Instead of tuning into your own rhythm, you start chasing someone else’s. This drains your energy, disrupts your flow, and makes your performance feel like a test instead of a celebration.
What it steals: Presence, joy, and your unique pace.

2. Fear of Judgment
The fear that others are watching, critiquing, or measuring you creates a mental spotlight effect. You become hyper-aware, self-conscious, and hesitant. This fear can freeze your instincts, mute your voice, and make you play small even when you’re capable of more.
What it steals: Confidence, spontaneity, and boldness.

3. Perfectionism
Perfectionism convinces you that anything less than flawless isn’t worthy. But sport is messy. Growth is nonlinear. Waiting for perfection delays action, silences effort, and keeps you from showing up fully.
What it steals: Momentum, experimentation, and self-compassion.

** Affirmation of the Episode**
"I am here to play, I am not here to prove."

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Step Into Your Zone - Your 2 Minute Pre Game Reset is a visualization designed to help you settle your nerves, sharpen your focus, and reconnect with your confident self, right before you step into competition. Whether you're on the course, the green, the court or the field, this 2-minute reset is your invitation to pause, breathe and rise.

** What You’ll Experience:**

• A calming breath ritual to ground your body.
• A visualization to activate your inner rhythm.
• A mindset cue to shift from proving to playing.
• An affirmation to carry into your game.

Why It Matters
Confidence doesn’t come from perfection, it comes from presence.
This 2 Minute Pre Game Reset helps you return to the version of you that already knows what to do.

Affirmation
“I am ready. I trust myself. I rise.”

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In this episode Tiffany Mika breaks down the subtle but powerful difference between focus and concentration—and how mastering both can transform your performance in sport.

She explores how Focus is about choosing what matters and that Concentration is staying with it. Through breathwork, anchor words, and body awareness, you will learn how to reclaim your mental rhythm and step into the zone with clarity and confidence.

In This Episode, You’ll Hear:

1. The 3 Step Pre Performance ritual designed to sharpen focus and deepen concentration.
2. Guided Visualisation for "Stepping Into The Zone". A guided visualisation into a mental space where you can reconnect with your confident self—moving with ease, clarity, and trust in your sport.

Your Affirmation

“I am focused. I am ready. I trust myself. I rise.”

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In this powerful opening episode, Tiffany Mika the host invites you to rethink confidence, not as something we learn, but as something we reclaim. Through storytelling, ritual, and reflection, Tiffany guides us back to the version of ourselves who already knows how to rise.

In This Episode, You’ll Hear:

• How confidence lives in our body, our past and in our truth, not in external achievements.
• How to shift from cahsing approval to honouring your own voice.
• Simple daily practices to reconnect to who you have always been.

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Why I’ve Been Quiet — And What’s Coming Next

In this heartfelt episode, Tiffany Mika opens up about the past few months — the highs, the heartbreaks, and the deep reflections that led to the creation of Where Women Rise Together. She introduces Where Women Rise Together — a free, inclusive community designed to help women build confidence, connect with others, and rise at every stage of their sport journey.

In This Episode, You’ll Hear:

• Why Tiffany stepped away from recording — and what she’s been building behind the scenes.
• The emotional impact of loss and how it shaped her future vision.
• What Where Women Rise Together is, who it’s for, and why it matters.
• How to join the free community and start rising today.

Join the Movement:
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I’ve just returned from an incredible event called Thrive—and I’m still buzzing with inspiration and fresh ideas. There’s something truly special about being surrounded by like-minded people: those who refuse to settle for mediocrity, who are hungry for growth, and who constantly seek ways to evolve. That’s exactly why I love events like Thrive. They don’t just motivate me; they challenge me, stretch my thinking, and introduce me to new concepts I’d never considered before.

If you’re someone who wants more from life and your sport, I invite you to join me as I share the most powerful lessons I learned at Thrive—and how you can use them to elevate your performance, both on the field and in everyday life.

Below are a few quick insights but if you want a deeper dive make sure you hit play and listen to** Lessons Learned: Thrive Inspired Lessons Learned for Sport**

1. Embrace the Unknown
At Thrive, I was reminded that true growth happens outside our comfort zones. The event exposed me to ideas and perspectives I’d never encountered before. In sport, this means being willing to try new training methods, play new positions, or even compete in unfamiliar environments. The unknown can be intimidating, but it’s also where breakthroughs happen.

2. Surround Yourself with Growth-Minded People
One of the most powerful aspects of Thrive was the community: people who are all striving for more. In sport, your environment matters. Training with those who push you, encourage you, and hold you accountable can make all the difference.

3. Stay Curious and Open-Minded
Thrive reminded me that learning never stops. The best sports competitors are perpetual students of their sport. They’re always looking for new ways to improve, adapt, and stay ahead of the competition.

4. Set Bold Goals—and Take Action
A key takeaway from Thrive was the power of setting ambitious goals. But big dreams mean little without action. In sport and life, clarity about what you want, paired with consistent effort, is unstoppable.

5. Prioritise Your Wellbeing
Thrive emphasised the importance of looking after your mind and body. Peak performance isn’t just about physical training—it’s about recovery, mindset, and self-care.

Ready to Thrive in Sport—and Life?
Attending Thrive was a powerful reminder that greatness is a journey, not a destination. The lessons I learned are just as relevant on the sporting field as they are in everyday life. If you’re ready to embrace the unknown, surround yourself with growth-minded people, stay curious, set bold goals, and prioritise your wellbeing, you’re already on the path to thriving.

So, let’s keep exploring, learning, and evolving—together.

Are you ready to dive into this episode on ** Lessons Learned: Thrive Inspired Lessons Learned for Sport**

Hit play because your best is yet to come!

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You know the feeling: some days, you’re unstoppable in your sport, your movements are fluid, your mind is sharp, and your game feels effortless. Other days, nothing clicks. You miss easy shots, you overthink and leave at the end of your competition frustrated.

But what if the idea of “good” and “bad” days is a myth?

What if the secret to consistency lies in letting go of this good day versus bad day attitude because the difference isn’t luck or you are just having a bad day it’s where you place your attention. Just think about this for a moment when you obsess over this notion of good days and bad days you also have this feeling that you must be perfect but when you tie your self-worth to uncontrollable outcomes you into believe that every game must meet an unrealistic standard. Instead of focusing on what you can control: effort, attitude, and the immediate task in front of you.

Be aware that sports aren’t about flawless performances they’re about adaptation. It is how you adapt to the situations that are thrown at you, it's not about perfection or good days or bad days, its how you deal with what comes before you in that moment.

In this episode Turning Bad Days In Sport Into Breakthroughs the key is to stop judging the day and start learning from it.

What you will discover in this episode are:
1.Understanding what really is the problem with perfection and how it will hold you back.

1. The underlying fear that you carry about making mistakes.
2. What causes you to play tentatively.
3. How to shift your attention and focus on the small immediate task at hand.

When you break down the big picture and narrow your focus, you anchor yourself in the present.

Are you ready to dive into this episode on Turning Bad Days In Sport Into Breakthroughs ?

Hit play because you will know how to shift attention to your next move. This will disrupt those negative spirals and it will recenter your mind.

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Dreading competition doesn’t mean you’ve fallen out of love with your sport it means you care deeply but are trapped in a cycle of self-doubt. This pressure hijacks your focus, replacing instinctive skill execution with overthinking and self-doubt. The result? Avoidance. You might skip practices, you might procrastinate, or you even contemplate quitting your sport, not because you’ve lost passion, but because the mental toll feels unbearable. If you have this inward pressure you want to treat it as a challenge to outsmart yourself rather than a monster that you fear so that you can step back into your sports arena with clarity and confidence.

So how do you overcome the dread that you feel?

In this episode The Pressure That Is Crushing Your Confidence you will discover this method known as a Structured Reflection. This is a strategy to dissect and defuse inward pressure. This structured reflection moves beyond casual post-game analysis. It’s a deliberate, systematic process to identify patterns, celebrate strengths, and address weaknesses without self-judgment

Why this Structured Reflection works is because it;

• Builds self-awareness - helps you recognize how pressure affects your mindset and decisions.
• Promotes growth - shifts your focus from “I am failing” or "I am dreading" to “What can I learn?”.
• Reduces anxiety - breaks down overwhelming pressure into manageable, actionable insights.

Are you ready dive into this episode on The Pressure That Is Crushing Your Confidence?

Hit play because you are here to develop coping strategies and to rebuild a healthier relationship with your sport and competition within your sport.

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Constant inward pressure can create a cycle of negative reinforcement. If you repeatedly underperform in sport due to stress and self-doubt, your confidence erodes. You will begin to expect failure, which further amplifies nervousness and makes it even harder to perform at your best. This mental burden can lead to frustration, burnout, and even avoidance, where you will begin to avoid competition or even practice to escape the anxiety of underperforming.

To break free from the negative effects of inward pressure, you have to shift your mindset.

And how will you do that?

In this episode The Inner Struggle: How Inward Pressure Leads to Sports Failure the good news is that to build confidence and let go of inward pressure is a skill that can be developed and strengthened so you want to think of it as a set of skills and habits that can be developed with intention and practice.

What you will discover in this episode are:
1.How the use of physical and verbal cues are used to elevate you to better competition performance.
2.What type of verbal cues to use that will help you reset and refocus to reduce the overthinking.
3.Why simple physical cues are powerful because they help to reinforce technique and composure.
4.Four action steps on how to implement both simple and effective physical and verbal cues into your game so that you can take back the control.

Inward pressure is inevitable in sports, but it doesn’t have to control you. Instead of fearing it, you can sharpen your mental game, strengthen your resilience, and prepare yourself to face it head-on. With the right mindset and training, pressure becomes a challenge to conquer rather than a force that holds you back.

Are you ready to dive into this episode on The Inner Struggle: How Inward Pressure Leads to Sports Failure?

Hit play because these simple yet powerful physical and verbal cues are more than reminders, they are tools for mastering the mental game. By combining concise verbal prompts with purposeful physical rituals, you can transform that inward pressure ensuring you execute your skills with clarity and confidence when it matters most.

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If you’re constantly fixated on how badly you might play, you’re already setting yourself up to struggle. When all your energy goes into worrying about mistakes, frustration, or not living up to your own expectations, you lose sight of what really matters, playing the game. That pressure you’re putting on yourself, it doesn’t push you forward, it holds you back and pulls your attention away from the game itself and places it squarely on your fears and doubts and the harder it becomes to actually perform well.

So how do you break out of it?

In this episode When Your Confidence Crumbles: How Inward Pressure Derails You for you to improve and play with confidence, you need to focus on how to execute the right way. Confidence and performing well in your sport comes from understanding the how, not just chasing the what.

What you will discover in this episode are:
1.Instead of obsessing over the pressure to play well judging every single shot, why you must understand the mechanics behind each movement to learn what you need to do technically to perform well.
2.. Instead of focusing on “I need to win” or “I can’t mess up,” what to focus on that you can control and keep you grounded in the present. This is where your better performances will actually happen.

When you fixate on the outcome, you create pressure.

So to change that dive into this episode on When Your Confidence Crumbles: How Inward Pressure Derails You?

Hit play because you are capable of so much more when you stop focusing on failure and start focusing on growth. It's time to let go of the fear and let go of the need to be perfect. The freedom to perform your best comes when you trust yourself and play with confidence, not hesitation.

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Success in sport isn't solely determined by just physical skills, the mental skills are just as important. While there can be external pressures from coaches, teammates, or competition that can influence performance, the pressure that you place on yourself —often referred to as inward pressure—can be even more debilitating. This self-imposed expectation to constantly excel, meet personal goals, or avoid failure can lead to excessive stress, anxiety, and self-doubt.

In this episode Your Silent Opponent: How Internal Pressure Sabotages Your Performance we will be uncovering;

1. The #1 reason why you are not performing and feeling the internal pressure - this is foundational and if you don't have this, you must work on it.
2. Why you must be honing your skills so that it becomes ingrained into your muscle memory.
3. The foundational plan you must begin with to build confidence in your skills and confidence in your sport.

Are you ready to dive into this episode on*Your Silent Opponent: How Internal Pressure Sabotages Your Performance* ?

Hit play so you can overcome that mental state of fear of mistakes that overshadows your ability to trust your skills. If you stay in this feeling of inward pressure it disrupts your focus, causes you to hesitate and you will be second-guessing everything you do especially in the crucial moments.

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So often in sport, we start worrying about letting others down or holding up playing partners because we don't think we are good enough or letting our teammates down. But what if I told you that the worrying you have about letting others down is actually holding you back?

In this episode What If You Stopped Worrying About Letting Others Down we will be working on strategies to shift your worrying into a positive approach that could then free you to play at your best and not have that worrying about letting others down.

1. How to prevent the mind from wandering to "what if's" or other worrying and anxiety inducing thoughts.
2. Why repeating positive familiar actions can build confidence and a sense of readiness for you to compete.
3. 3 priming strategies to help you transition into a more competitive role.

Are you ready to dive into this episode on*What If You Stopped Worrying About Letting Others Down*?

Hit play so you reduce anxiety and stop the worrying about letting others down, because you will be focused strategies to prime and ready yourself for your upcoming sports performances.

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When a sports competitor gets nervous before a game, their body and mind can go through a series of physical and psychological reactions due to heightened stress and adrenaline.

While these reactions are normal, unmanaged nerves can interfere with performance. However, nervousness isn’t always a bad thing—it can also act as fuel, sharpening focus and readiness when channeled effectively.

In this episode on Beyond the Butterflies: Turning Nerves Into Motivation you will learn;

1. 5 key signs you can identify when you are experiencing nerves before your game.
2. Why poor self talk before you start your competition will impact your performance negatively.
3. 3 strategies to implement to effectively manage pre-game nerves

Are you ready to dive into this episode on** Beyond the Butterflies: Turning Nerves Into Motivation**?

Hit play so that you have the tools and stratgeies ready to implement prior to your competition so that you can get beyond the butterflies thrive in your competitions.

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Performance anxiety in sport refers to the intense feelings of nervousness, fear, or self-doubt that can arise before or during a competition. It’s often triggered by the pressure to perform well, meet expectations, or avoid failure, and can be influenced by internal factors like self-confidence and external factors such as audience scrutiny, not letting team mates or themselves down or even societal expectations.

The good news is that performance anxiety can be managed to help you stay calm and focused under pressure. With the right strategies, you can not only overcome performance anxiety but thrive in high-pressure situations, unlocking your full potential.

In this episode on** The Nervous Factor: Understanding Performance Anxiety** you will learn;

1. What happens to you both physically and mentally when you are experiencing performance anxiety (i.e. nerves).
2. The most simple type of breathing technique to help calm the nerves during those high pressure moments (i.e. nerves).
3. How to relieve physical tension and create a mental reset.
4. A focus attention technique that is particularly effective in breaks and provides a calming effect.

Are you ready to dive into this episode on The Nervous Factor: Understanding Performance Anxiety ?

Hit play so that you can stay calm and reduce the nervous and anxiety so that you can thrive beyond the nerves.

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We are tackling a topic that affects every sports competitor at some point in their competition in managing anxiety in high-pressure situations.

The pressure to perform under pressure can be overwhelming. Anxiety can creep in, affecting your focus, your confidence, and ultimately, your performance.

But what if you could harness that pressure and turn it into a source of strength?

What if you could stay calm, focused, and composed under all of that anxiety?

In this episode on Calm Under Fire: Reduce The Anxiety in High Pressure Situations you will learn;

1. How to take control to focus and concentrate better.
2. The mental trigger that produces a state of readiness and helps reduce the anxiety.
3. The skill you need to help you perform under pressure & how it will make a difference.

Are you ready to dive into this episode on*Calm Under Fire: Reduce The Anxiety in High Pressure Situations* ?

Hit play so that you can stay calm and reduce the anxiety in high pressure situations.

Get your Breaking Through the Barrier - 3 Steps to Build Self Confidence
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Setting ambitious goals is a powerful way to drive personal growth and achievement in your sport and in your life however it can also be daunting. When you are then faced with a monumental task, it's easy to feel overwhelmed and lose motivation.

By focusing on smaller goals, you not only reduce the sense of overwhelm but also create a clear path forward. Each small victory builds momentum, reinforcing your confidence and motivation. This approach allows you to stay focused on the present moment, making steady progress toward your ultimate objective. Learning to harness the power of smaller goals is a skill that can transform your journey to success, turning what seems overwhelming into a series of achievable steps. By mastering this technique, you'll find yourself more motivated, more productive, more focused and more resilient in the face of challenges.

In this episode on Overcome The Challenges Of Big Overwhelming Goals you will learn;

1. How breaking down goals into smaller steps helps overcome challenges.
2. 7 practical tips on how to break down the large goals into smaller milestones.
3. The 6 proven ways that can significantly improve your focus and motivation.

Are you ready to dive into this episode on*Overcome The Challenges Of Big Overwhelming Goals* ?

Hit play so that you are more motivated, more productive, more focused and more resilient in the face of challenges.

Get your Breaking Through the Barrier - 3 Steps to Build Self Confidence
Visit: [www.tiffany-mika.com]

In this episode Step Up, Step Forward: Building Confidence With Every Milestone we dive into the powerful journey of building confidence, motivation and focus with every milestone.

The truth is, confidence isn’t something you either have or you don’t—it’s something you build step by step. And that confidence, motivation and focus is built with every small victory and every milestone achieved. By focusing on these milestones, you not only enhance your motivation and sharpen your focus but this will allow you to perform at your best.

In this episode on Step Up, Step Forward: Building Confidence With Every Milestone you will learn;

1. How having a big goal can be overwhelming & so we will focus on the milestones and how to do that.
2. 7 Effective ways to track progress when using milestones.
3. The 7 key advantages of breaking the big goals into smaller manageable milestones.

Are you ready to dive into this episode on*Step Up, Step Forward: Building Confidence With Every Milestone* ?

Hit play so this will enhance your motivation and focus to stay on task and achieve your sporting goals.

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What Is Protein Pacing?

There is so much information out there but protein pacing is a nutritional strategy that focuses on evenly distributing protein intake throughout the day. The main goal of protein pacing is to optimize muscle protein synthesis, improve muscle recovery, and support overall metabolic health.

What Is Muscle Protein Synthesis?

Muscle protein synthesis is the process by which the body builds new muscle proteins. It's essentially how muscles grow and repair themselves.

In this episode on *An Introduction To Protein Pacing * you will learn;

1.What the 'Sweet Spot' timing is for intake of protein throughout the day.
2.The best routine to implement for protein pacing - especially if you are a woman.
3.The 5 benefits that protein pacing has if you follow the nutritional strategy.

Are you ready to dive into this episode on *An Introduction To Protein Pacing *?

Hit play and discover how by incorporating protein pacing into your daily routine can be a simple and effective way to enhance your nutrition and achieve your health and sports goals.

Get your Breaking Through the Barrier - 3 Steps to Build Self Confidence
Visit: [www.tiffany-mika.com]

In the world of sports, challenges are inevitable. However, the way sports competitors approach these obstacles can make all the difference in their performance and overall success. This approach can significantly boost confidence and resilience, enabling you, the sports competitior to push through difficulties and achieve your goals.

In this episode on Strength in Struggle: Overcoming Sports Disappointments you will learn;

1.The power of positive focus & having a strategic mindset can yield tangible benefits.

1. Why identifying and emphasizing personal strengths is crucial for building confidence.
2. Learning from previous wins & what contributed to those successes and how apply those lessons to your current challenges.

Are you ready to dive into this episode on Strength in Struggle: Overcoming Sports Disappointments?

Hit play as this approach can significantly boost your confidence and resilience, enabling you to push through those disappointments and focus on moving forward to set you up for better success in your sport.

Get your Breaking Through the Barrier - 3 Steps to Build Self Confidence
Visit: [www.tiffany-mika.com]