Improving our Mental Toughness with Dr. Haley Perlus

November 9, 2018

Improving our Mental Toughness with Dr. Haley Perlus


 Dr. Perlus shares her views of mental toughness in sport and how we can build our own to help improve our sport performance or any goal that you might have for yourself!  

* Mental Toughness is wanting it more than you fear it. The ability to press mute on the fears that you might have in sports and focus on the desire and the want and have that be greater than the fear is how Dr. Perlus defines it.

* How do we build mental toughness?? Work on those mental blocks, which is a negative story that you are telling yourself that is debilitating your performance. By changing this story and the way you look at something can be beneficial.

* Sometimes you just have to accept what is and when you do this you end up spending less energy on the mental block. So suck it up!

* Dr. Perlus shares some tips she uses that helps in her career and performance; music, goal setting, imagery, and visualization.

 So you know she’s legit:

Haley holds a Ph.D. in Sport and Exercise Psychology, an M.S. in Sport Pedagogy (coaching behavior), numerous fitness and coaching certifications. The former elite Alpine ski racer is an expert inspiring, motivating and empowering athletes and teams of all types to achieve peak results.

An adjunct professor at the UCCS, a seminar leader at top sport and fitness conferences, a consultant to National Team and Division I scholarship athletes, an appointed Industry Leader by International Health, Racquet & Sportsclub Association, and four-time author.

Connecting with Haley Perlus:

Lauren Anton shares “when people are so disconnected from their body this is when the disorder creeps up” on PHIT for a Queen.

November 2, 2018

Lauren Anton shares “when people are so disconnected from their body this is when the disorder creeps up” on PHIT for a Queen.


  • Her role as a trainer in a gym gave her first-hand insight into the culture that contributes to eating disorders.  
  • Interesting fact that breathe work when going to school for acting helped her be able to use this as a mind-body connection tool.


  • Could be this disconnection a result of trauma?


  • Dispel the weight stigma of “what is a larger body in running?”


  • Feels that injuries can stem from negative thought processes about altering the body.


  • Self-compassion is honoring where my body is Today!


  • Can one separate their activities by intention for self and intention for disorder?


     Where you can find Lauren at



How you know she is legit:

Lauren Anton, MS, RD, CEDRD-S, CPT is a Registered Dietitian Nutritionist and Certified Personal Trainer in private practice in Los Angeles, CA. She is a Certified Eating Disorder Registered Dietitian and Approved Supervisor through the International Association of Eating Disorder Professionals. Lauren specializes in eating disorders, sports nutrition, and helping those who struggle with their weight and seeks to assist clients in moving away from a punitive experience with food and movement to one of self-compassion and self-care. Her non-diet, weight-inclusive, Health at Every Size® approach allows clients to shed the rules and regulations that bind them to behaviors that no longer serve them.  As an expert in eating disorders and nutrition therapy, Lauren has worked at most levels of eating disorder treatment (residential through IOP) and has spoken at numerous national and regional conferences and events on adolescents, eating disorders, and sports nutrition. She has also presented her own research at two conferences examining the effects of intuitive eating – based nutrition education on adolescent female cross country runners.  She has been quoted in publications such as The Washington Post, BuzzFeed, and the Huffington Post. Lauren served as a co-chair on the Academy of Eating Disorders Weight Stigma and Social Justice Special Interest Group from 2015-2018 and on the iaedp-Los Angeles board from 2010-2014.  Lauren is passionate about normalizing and enhancing the eating experience and encourages each of her clients to “taste their food with all their senses” in her Mindful Eating experientials. 


Dr. John Sullivan shares why “The Brain always Wins” on PHIT for a Queen

October 26, 2018

Dr. John Sullivan shares why “The Brain always Wins” on PHIT for a Queen  


  • The Brain is the Governor connected by the vagus nerve
  • The brain hasn’t been viewed as cool because we don’t tell a good story about it.
  • Why we should view mental health as brain health- “we don’t know what human consciousness is”
  • Breath rate manages heart rate which also manages the brain.
  • Shares how brain management starts with PROCESS- listen to find what those stand for
  • When you can regulate heart rate and respiration rate you can regulate emotion.
  • Leaving you to be able to “see and do” emotion regulation, pattern recognition.
  • What if we viewed nutrition as the messages received to optimize brain health and function versus physical function? - “nutrition is neurotransmitters. “
  • Does our lack of social connection- eye to eye, hand to hand impact our brain health?
  • Some of the proceeds go back to the military where they can continue to study the brain and the impacts on war.




How you know he is legit:

Dr. John P. Sullivan is a Sport Scientist and Clinical Sport Psychologist. He has over twenty years of clinical and scholarly experience, including his work with the New England Patriots in the National Football League (NFL) for sixteen years assisting with the coordination of sport science and clinical care. Dr. Sullivan’s experience also includes such work within the National Basketball Association, Major League Soccer, British Premier Football League, Premier Rugby League, Australian Football League, and Olympic national teams. He is an expert consultant for the elite military of the Department of the Navy and law enforcement in regard to performance and welfare needs.

As the Clinical Sport Psychologist/Sport Scientist for Providence College and the University of Rhode Island, he maintains positions in Sports Medicine and Sport Science. He is also the Assistant Director of the South County Sports Medicine Concussion Clinic in Wakefield, Rhode Island.  

Dr. Sullivan is a visiting scholar/sport scientist at the Queensland Academy of Sport (QAS)/Australian Institute of Sport (AIS) in Brisbane, Australian, examining the current state sports technology in the marketplace and its utility as well as concussion rehabilitation, cognitive training in sport, and sport recovery. He is also a visiting professor and researcher at Queensland University of Technology within the Institute of Health and Biomedical Innovation, Psychology, and Neuroscience departments focused on projects in athlete health, human performance, and neurophysiology (brain-based performance). Domestically, Dr. Sullivan also serves as an Instructor/Supervisor for Brown University Medical School Sports Medicine Fellowship.

He provides consultation to the NFL office on issues related to well-being and performance and is a member of the mental/behavioral health advisement group. Dr. Sullivan was one of five national experts identified by the National Collegiate Athletic Association (NCAA) to provide expert contribution to new guidelines for the NCAA Sports Medicine Handbook, and he is the co-lead author for the interdisciplinary consensus statement regarding the treatment of mental health issues with student-athletes, which is sponsored by the National Athletic Trainers Association (NATA) and the NCAA. Dr. Sullivan also serves as a Scientific Advisory for five sport technology companies providing support and oversight throughout the development process.

Dr. Sullivan is a national and international practitioner-researcher who conducts central nervous system (CNS) measurement/assessment, performance optimization, testing, talent selection, recovery training, and concussion assessment/rehabilitation. He has established expertise in psychophysiological profiling and developing cognitive abilities (e.g., decision making, complex reaction time, and read-and-react abilities) of elite performers. Dr. Sullivan uses various markers such as, Central Nervous Systems Assessment - DC Potential, Heart Rate Variability (HRV), Electroencephalography (EEG), Accelerometry/GPS, Multiple Object Tracking (MOT), Optic Flow (OF), and biofeedback to determine optimal training loads, recovery interventions, and maintaining as well as enhancing cognitive capabilities in performance environments.  

He is a frequent contributor writing on sport science and sports medicine for peer review journals and popular press (Australian Financial Review, The Atlantic, BBC Sports, ESPN, the Guardian, Huffington Post, New York Times, the Daily Morning Telegraph, the Telegraph, Sports Illustrated, and the Sydney Morning Herald). He has also co-authored a book focusing on the latest cognitive science and neuroscience related to optimal brain performance entitled The Brain Always Wins (Urbane Publishing London UK Ltd).

He has co-authored three recent chapters; the first on the merging of technology, neuroscience, biofeedback, and sport/performance psychology in Sport psychology: On the way to the Olympic Games; and the second chapter focusing on well-being and mental health issues in athletes within fundamental concepts in sport and exercise psychology; A project sponsored by the International Society of Sport Psychology, and the third chapter for the American Psychological Association (APA) book - Career Paths in Psychology: Where Your Degree Can Take You 3rd edition - focusing on working in sport and the role of Sport Psychologists and properly defining the title, role, and credentials.



Athletes are Humans! Performance Anxiety in Sport with Dr. Lonnie Sarnell.

October 19, 2018

Dr. Lonnie Sarnell tackles the world of mental health issues in sports, particularly performance anxiety and the overlap between anxiety and disordered eating.



* Athletes are humans and struggle with mental health issues! The thoughts around mental health and anxiety are that if we struggle with it it's a personal failing versus something that is extremely prevalent and can be treated. Lonnie tackles myths around mental health in the sports world.

* The average delay between onset symptoms of mental illness and intervention can be 8 to 10 years.

* We need a little anxiety to help with motivation and performance but when anxiety and stress lead to suboptimal performance, that's when it can become a problem.

So you know she’s legit:

Lonnie Sarnell, Psy.D. is a licensed clinical psychologist who provides clinical and sport psychology services to adolescents and adults. Dr. Sarnell has experience working with a wide range of concerns, including anxiety, depression, academic stress, life transitions, eating disorders, and relationship concerns. Dr. Sarnell specializes in peak performance and anxiety management. She has worked with athletes at all levels, including high school, college and professional athletes. Dr. Sarnell completed her B.A. in psychology at Yale University, where she played as a goalie on the Division I women’s lacrosse team. Dr. Sarnell received her Psy.D. in clinical psychology with a concentration in sport-performance psychology from La Salle University, where she provided sport psychology services within the athletic department. She completed a pre-doctoral internship and post-doctoral fellowship at the University of Delaware’s Center for Counseling and Student Development, where she consulted with Student Services for Athletes and provided sports psychology and personal counseling services for students. Dr. Sarnell’s post-doctoral specialization areas were performance anxiety and eating disorders. From 2013 – 2016, Dr. Sarnell worked at the Metropolitan Center for Cognitive Behavior Therapy, a private practice on the Upper East Side of New York City that specializes in the treatment of anxiety.

Connecting with Dr. Sarnell:

Michelle Cordero shares with us “How she uses a holistic approach when taking care of her athletes. “

October 12, 2018

Michelle Cordero shares with us “How she uses a holistic approach when taking care of her athletes.


  • Athletic Trainers are part of the Sports Medicine team and are usually the first to the athlete when injured.
  • Also are behind the scenes to prevent injuries from happening.
  • Share what puts the female athlete at risk for injuries- training, nutrition, maintenance.
  • The goal is to break down the injury to relatable terms so they can understand what is going on to their body.
  • Avoid generalizations and bring back information put into context.

Check out Michelle’s Facebook community- Athlete Remedy


So you know she is Legit:

Michelle A. Cordero is a Certified Athletic Trainer and Corrective Exercise Specialist in Miami, Florida. She was mentored by the leading expert in heat illness in the United States while pursuing her degree at the University of Connecticut as well as learn from top educators in the field. She went on to pursue her Master's Degree in Sports Medicine at Florida International University where she began her medical coverage with young athletes in the high school setting.

She has a passion for sports and loves nothing more than to help athletes overcome their struggles and get back to competition. Michelle has been the Head Athletic Trainer for the 5-time State Champion and 2-time Dick’s National Champion Girls Basketball team in Florida and has worked with elite level athletes in the U18 and U20 Women’s National Soccer Team. Although her primary practice has been working with student-athletes in middle and high school, Michelle has also worked with collegiate, professional, and high-level athletes in multiple sports as well as been part of the medical staff with the FC Barcelona Escola: an International academy based in Barcelona, Spain that holds soccer camps worldwide.

She is the creator of Athlete Remedy, a website devoted to empowering and educating sports parents and athletes with practical tips and guidelines for preventing, treating, and recovering from sports injuries in a language that YOU can understand! She strongly believes in providing a user-friendly approach that cuts to the chase and isn’t full of big scientific explanations. She leads a growing online community of sports parents by providing insight and filling in the gap in the world of sports injury treatment and recovery with weekly training, LIVE Q&A, and injury consultations. 

Contact Michelle

Instagram: @athleteremedy

Facebook: Athlete Remedy

Athlete Remedy Community 

Hollaback! To Street Harassment with Emily May

October 4, 2018


Emily May, the co-founder of Hollaback!, a global, people-powered movement to end harassment, joins us to discuss the issue, how to respond to harassment and how we can be a part of creating a safer community.

  • Emily explains what street harassment is: sexual harassment that happens in a public space; a whole spectrum of behavior that is a product of sexism and racism. Everywhere across the world it exists and it is a problem! Youth are even more at risk, the majority of young women will have experienced street harassment by age 12.
  • Street harassment might feel like a normal thing that we as women have to tackle when we are out there on a run, but it isn’t normal. If someone says something derogatory in the workplace there are systems in place to prevent this from occurring but not in public places. This makes consequences for the harasser difficult to enforce.
  • There is no perfect response to a harasser. Emily shares tips on how to respond in these situations.

So you know she’s legit:

Emily is an international leader in the gender justice movement. In 2005, at the age of 24, she co-founded Hollaback! in New York City, and in 2010 she became its first full-time executive director.

Under her leadership, the organization has scaled to over 50 cities in 25 countries and launched HeartMob, Hollaback!’s platform designed to support people being harassed online, and The People’s Supper, a collaboration designed to bring people together to repair the fissures in our relationships, heal, and bridge difference. Emily believes that by having each other's backs in deep and meaningful ways, we can disrupt cycles of hate and create a world where everyone has the right to feel safe and confident.

Prior to running Hollaback!, Emily worked in the anti-poverty world as a case manager, political action coordinator, director of development, and most recently, a one-woman research and development team. She has also worked on four political campaigns. Emily has a Master’s Degree in Social Policy from the London School of Economics, is an Ashoka Fellow, a Prime Movers Fellow, and has won over ten awards for her work including the TEDCity 2.0 Prize.

Connecting with Emily and Hollaback!


Dr. Amy Bender shares “why getting your ZZZsss is key to your success” on PHIT for a Queen podcast:

September 28, 2018

Dr. Amy Bender shares “why getting your ZZZsss is key to your success” on PHIT for a Queen podcast:


  1. “I have always wanted to be an author so it was natural to write about her story”
  2. Use perfectionism for good, not destruction!
  3. Is on a mission to educate coaches on the forms of eating disorders and bring about awareness.
  4. We have to have a behavior approach versus appearance approach.
  5. Happiness in my core!
  6. By breaking my silence I mustered the courage to recover.

You can follow Dr. Bender at:


So you know she is legit:

Dr. Bender received her Ph.D. and Master of Science degrees in Experimental Psychology from Washington State University specializing in sleep EEG. Her current research focuses on the relationship between sleep and recovery on athletic performance. She has developed sleep intervention protocols for numerous Canadian National Teams. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, has summitted a handful of volcanoes, completed an Ironman in 2009, and currently runs around chasing her 3 children who are all 5 and under.

Flaunt Performance: THE Podcast for the Voluptuous Runner

September 21, 2018



Descriptor: Aja shares her experience of being stigmatized as a voluptuous runner and why this led her to start a podcast around these topics.



  • Aja shares how she has experienced weight stigma as a runner and why she decided to speak out about this problem in the running world. She started Flaunt Performance: THE Podcast for THE Voluptuous Runner and athletes.
  • We don’t have to lose weight to start a sport. It is the perception that you CAN’T but that is not true. We address those stigmas!
  • We live in a society that is very anti-pleasure. Aja shares that she feels that order to accept and love our bodies we have to embrace pleasure.

So you know she’s legit:


As the daughter of a marathon runner, Aja began to develop her passion for running at around 8 years old. However, her initial path to running bliss wasn’t filled with much satisfaction. As a fat kid, the overbearing messages of weight loss and body image overshadowed the pleasures that running had to offer. Ironically, running soon became a mental refuge that Aja used to retreat from the constant pressures of bullying and not quite fitting into what was “normal.”

But issues regarding body image persisted throughout her life...until they were no longer bearable.

December 30, 2015, Aja gave birth to her second daughter; Yaminah. Three days later, she and her husband heard the news that no parents ever want to hear. Yaminah was very ill and wouldn’t live very long. Yaminah died in her parent's arms on January 19, 2016.

At that point, everything stopped. Aja realized that she could no longer carry the load of weight loss pressures along with insurmountable grief. Weight loss, along with tons of other issues, seemed so minuscule when compared to losing a child.

So like she had always done when she needed to retreat, Aja ran. In fact, she decided to sign up for her first 1/2 marathon in honor of Yaminah.

Training for that 1/2 marathon wasn’t pretty at all. It wasn’t because Aja wasn’t in shape for running. Her body was used to running. In fact, she ran while pregnant with Yaminah. Training wasn’t pretty because at her highest weight ever, Aja learned what it really means to be fat and athletic. It means being ignored while shopping for running shoes. It means not being able to find running pants that fit over big hips. It means running in nightgowns to hide the fact that her butt hangs out of those too-small running pants!

In May of 2016, race day finally arrived.   Aja looked around at everyone at the starting line and saw people of all shapes and sizes coming together for one common goal. But she knew all of the other round athletes at that starting line had experienced many of the issues she’d experienced during training. Aja decided to do something about it. She wanted the world to at least hear their stories. So Aja launched Flaunt Performance Podcast.

Flaunt Performance Podcast is a podcast for voluptuous runners who just love to run. It’s a no diet-talk, no fat-shaming, no self-shaming zone where pleasure trumps weight loss.

Aja lives with her husband and two living children in Northwest Indiana.   She enjoys gardening, swimming, and retreating on running trails.


To Connect with the Flaunt Performance Podcast: THE podcast for the Voluptuous Runner

 Facebook @flauntperformance

Twitter @FlauntPerfor













Changing the Game of Youth Sports with John O’Sullivan

September 14, 2018

Changing the Game of Youth Sports with John O’Sullivan

 The world of youth sports that is changing drastically leading to high burn out. John joins us and discusses this changing atmosphere and ways parents and coaches can help to keep the Play in Sport!


  • Changing the Game has the main goal of keeping the Play in sports. John discusses the changing times of youth sports, and how we have pushed the adult version of sport onto our children.


  • How can the parent be encouraging but not too pushy with our children when it comes to engagement in sport? Let’s first increase their physical literacy. Second, let’s let them play sports that they really love.


  • Is there anywhere else where we allow an adult ( a coach) to spend so much time with our children, yet they have no training?? Coaches need further training then they are getting now.


  • It can be helpful to encourage your kids to have three goals for that sport season: have fun, work hard, fulfill your commitment.                                                                                                                                                                                  

So You Know He is Legit….

John O’Sullivan is an internationally known TEDx Speaker and the founder of the Changing the Game Project, which he started in 2012 in order to better educate parents, coaches and youth sports organizations and put some more “play” in playing sports. John is a former collegiate and professional soccer player and coached for 20 years on the youth, high school, and college level. He has been an advisor and presenter for numerous sporting organizations across the globe, including US Soccer, Football, Lacrosse, Swimming, and Hockey, and he sits on the National Advisory Board for the Positive Coaching Alliance and the National Association for Physical Literacy. John is the author of two #1 bestselling books, and his blog gets nearly 5 million visits a year. His goal today is to start a discussion about changing the environment in youth sports so we can keep more kids active, healthy and involved in physical activity.

To Connect with Changing the Game

John’s Ted Talk













Dr. Laura Miranda shares how “strategies to align sports performance with capability” on PHIT for a Queen podcast

September 7, 2018

Dr. Laura Miranda shares how “strategies to align sports performance with capability” on PHIT for a Queen podcast:


  1. Was inspired by the women that helped put her back together during her injuries as a young athlete.
  2. Align sports performance with capability.
  3. Loves to workout outside as it reminds of playing as a child.
  4. Injuries can impact an athlete’s identity and being able to say “I am not OK and what can I do?”
  5. Empowering positive talk is a must for mental & physical healing- Speak to yourself as if you were a young child.
  6. Must adhere to the training program- It works if you work it

You can find Dr. Laura Miranda at:


So you know she is legit:

By trade, Dr. Laura Miranda DPT, MSPT is an NYC based doctor of physical therapy, certified personal trainer, and creator of PURSUIT, the outdoor fitness movement. She is also an author, speaker, and has appeared in and writes for many major publications like Shape, Buzz Feed, Huffington Post, and Girls Gone Strong. By mission, she empowers people on their path toward becoming the best possible version of themselves.