In this episode, Nick breaks down:

Why carbs aren’t the enemy.

How to simplify fueling without obsessing over calories, and what role parents play in the process. 

How to get buy-in from athletes who are picky eaters or resistant to change.

Why breakfast might be the most important decision an athlete makes all day.

🔗 Connect with Nick Lemke

https://clutchperformancenutrition.fit/linktree
https://www.instagram.com/nicklemkerd

🔗 Connect with Mike

https://michaelvhuber.com [https://clutchperformancenutrition.fit/linktree]
https://www.instagram.com/michaelvhuber.com [https://www.instagram.com/nicklemkerd]

💬 Like this episode?

Rate, review, and share it with a parent or coach who needs help supporting a young athlete’s performance through better nutrition.

How Can Proper Nutrition Help Young Athletes Come Through In The Clutch?

Connect with Mike Huber

JOIN OUR COMMUNITY: https://michaelvhuber.com/newsletter

MENTAL PERFORMANCE COACHING CONSULTATION (30 minutes): https://calendly.com/michaelvhuber/mike-huber-30-minute-meeting

QUESTIONS FOR MIKE (15 minutes): https://calendly.com/michaelvhuber/the-freshman-foundation-exploratory-discussion

Timestamps & Topics

00:00 – Reintroduction to Erica: Michael welcomes his first-ever returning guest and explains why this conversation is personal.

01:20 – Why Parents Matter More Than They Think: Erica breaks down how parents can be part of the athlete’s “team”—especially with nutrition, rest, and recovery.

06:00 – The Problem with Misaligned Messaging: When coaches, parents, and specialists aren’t on the same page, the athlete suffers.

07:30 – A Smarter Way to Create Behavior Change: Erica shares how she gets buy-in from athletes and parents without pushing supplements or rules.

10:00 – Visual Learning and the Gen Z Athlete: Why showing — not telling — goes farther with today’s young athletes.

12:30 – The Long Game of Nutrition and Growth: Erica and Michael share their own experiences navigating nutrition and behavior change over years, not months.

15:30 – When the Feedback Hits Hard: Michael shares a story about his daughter’s speed limitation—and how she wasn’t ready to address it yet.

17:00 – What Proper Speed Training Really Looks Like: Erica explains how most soccer players train speed incorrectly—and what actually works.

20:15 – Why Consistency is the Secret to Progress: Like mental training, speed and strength gains come with regular effort over time—not quick fixes.

22:00 – Competing Against Yourself: Erica encourages athletes to track personal bests instead of comparing themselves to teammates.

25:00 – The Role of Decision-Making in Speed: True speed isn’t just physical—it's cognitive. Reaction time, anticipation, and awareness matter.

29:00 – What College Coaches Actually Want: It's more than just speed. Erica shares what college and club coaches look for beyond athleticism.

34:00 – ACL Injury Risk: What Can Be Done?: Erica outlines practical ways to reduce injury risk, including strength training, sprinting, and nutrition.

39:30 – The Fitness Test Trap: Obsessing over fitness tests can lead to overtraining and underperformance. Erica recommends training for the game, not the test.

42:55 – “What Should I Do as a Dad?”: Erica offers one piece of advice to Michael—and every parent—on how to support their athlete daughter the right way.

FFP82: What’s Really Holding Young Female Athletes Back?

Takeaways

 * Cam started boxing to gain confidence and avoid bullying.
 * He learned the importance of hard work over natural talent.
 * Self-belief and positive self-talk were crucial to his success.
 * Cam faced significant setbacks, including being kicked off the Olympic team.
 * He reinvented himself as an entertainer after his boxing career.
 * Finding joy in life is essential, even beyond sports.
 * Cam emphasizes the importance of resilience in overcoming challenges.
 * He encourages young athletes to surround themselves with positive influences.
 * The concept of athlete privilege can be leveraged for long-term success.
 * Cam's journey highlights the importance of personal growth and self-acceptance.

Chapters

00:00 From Bullying to Boxing: The Early Years

04:50 Building Confidence Through Hard Work

07:48 The Shift: From Self-Doubt to Self-Belief

10:51 The Journey to the Olympics: Trials and Triumphs

13:44 Facing Setbacks: The Olympic Team Incident

16:43 Reinventing Identity: Beyond the Athlete

19:31 Leveraging Athlete Privilege for Longevity

22:39 Navigating Criticism and Staying True to Self

24:06 The Importance of Rest and Recovery

24:54 Trusting Your Instincts Over External Pressure

26:17 The Challenge of Making Your Own Decisions

27:41 The Connection Between Boxing and Entrepreneurship

28:48 Learning from Failure and Resilience

31:22 Living Life on Your Own Terms

33:15 The Struggles of Van Life and Pursuing Dreams

35:29 Overcoming the Fear of Judgment

37:08 Reinventing Yourself: The Birth of Cam F. Awesome

39:35 Transitioning from Schools to Corporate Speaking

41:33 Finding Joy in Your Work

44:44 The Top Five Influences for Athletes

FFP81: What If Failure Was Your First Step to Being Awesome?

Key Topics & Estimated Timestamps:

(0:00) Introduction by Mike Huber

(2:10) Diamyn’s life-changing football injury at 14 and early adversity

(9:20) Transitioning from football to basketball to baseball—and adapting mentally

(16:40) Discovery of mental performance tools: Heads-Up Baseball and John Maxwell’s leadership lessons

(22:10) The role of mental toughness in elite sports performance

(26:00) Building systems for mental skills and leadership development at the college level

(30:30) "Relax to Get Results" – Key principle in mental skills training

(37:20) How to dominate the time between pitches in baseball

(42:00) Shohei Ohtani's goal-setting sheet: Preparation secrets of the elite

(47:30) Preparation and reflection: The habits that differentiate Hall of Famers

(52:00) Visualization and why it's a superpower for athletes (Mookie Betts' example)

(59:00) Convincing young athletes to invest in mental training

(1:03:40) Motivation: Internal vs. external drive at high school, college, and pro levels

(1:09:00) The importance of creating challenging and supportive environments

(1:14:00) Role acceptance, trust, and communication in team culture

(1:21:00) The importance of player-coach communication and meeting athletes where they are

(1:28:00) Self-coaching: Why mastering your inner voice is critical to success

(1:34:00) Awareness, reflection loops, and continuous self-improvement

(1:39:00) Closing thoughts: Watering your own "grass" and building the habits of champions

Resources Mentioned:

Heads-Up Baseball by Ken Ravizza and Tom Hanson

360 Degree Leader by John Maxwell

Relentless by Tim Grover

Body Mind Mastery by Dan Millman

Five Dysfunctions of a Team by Patrick Lencioni

Shohei Ohtani’s Goal Setting Sheet [https://youtu.be/Lflx4k32Kz4?si=juSn67ZWwKnWwLXd]

Calm App (LeBron James)

Connect with Diamyn Hall:

Follow on Instagram @diamynhall

https://www.instagram.com/diamynhall/

Connect with Michael Huber:

Subscribe to The Freshman Foundation Newsletter: michaelvhuber.com/newsletter

Follow on Instagram @michaelvhuber.

https://www.instagram.com/michaelvhuber/

FFP80: What's the Secret to Overcoming Adversity Like a Pro?

Key Topics & Timestamps

[00:29] Ed's work in confidence building and youth development

[01:16] The importance of curiosity before passion

[02:37] Connection between curiosity and empathy

[04:06] Teaching teenagers about taking risks and trying new things

[06:15] Common mistakes in goal setting

[13:19] The power of positive self-talk and its impact

[18:36] The importance of modeling behavior for children

[21:26] Parenting with authenticity and handling mistakes

[31:13] Key qualities of high-performing leaders

[34:19] Practicing gratitude and being present

[37:38] Discussion of Ed's book "Shine Your Light"

[39:42] The role of values in personal identity

 

Key Insights

1. **Curiosity Before Passion**

  - Emphasis on encouraging exploration before focusing on passion

  - The importance of trying new things and stepping outside comfort zones

  - How curiosity leads to discovering authentic interests

2. **Building Confidence Through Effort**

  - Focus on celebrating effort over results

  - The importance of setting realistic, manageable goals

  - How small achievements build momentum and confidence

3. **The Power of Modeling**

  - Parents and leaders need to demonstrate the behaviors they want to see

  - The impact of authentic responses to challenges

  - Teaching through example rather than just instruction

4. **Gratitude and Present-Moment Awareness**

  - The scientific benefits of practicing gratitude

  - Techniques for staying present (breathing, journaling)

  - How gratitude affects performance and mindset

 

Notable Quotes

- "It's not passion first, I think it's actually curiosity first." - Ed Gerety

- "The biggest mistake that you can ever make is to live someone else's goal, is to live someone else's dream." - Ed Gerety

- "Be gentle with yourself so that you can be gentle and kind to others." - Ed Gerety

 

Resources Mentioned

- Ed's Book: "Shine Your Light: Navigate Your Way to a Life You Love"

- Reference to Carol Dweck's work on growth mindset

- Strategic Coach program's positive focus exercise

 

About Ed Gerety

Ed Gerety is a speaker, author, and leadership development expert with 30 years of experience working with students, educators, and business leaders. His work focuses on building confidence, developing leadership skills, and helping people navigate their way to a life they love.

 

## Connect with Ed

Ed's website [https://edgerety.com]

Buy Ed's book, "Shine Your Light" [https://www.amazon.com/SHINE-YOUR-LIGHT-Navigate-Your/dp/B0CM7L7SJN/ref=sr_1_1?crid=39PCGSQD09AG6&dib=eyJ2IjoiMSJ9.q8RHmX7XAs6xGzfAMAALzMWMKRC7wNXmKjHsT5SBrtM.iS6Jf6EI836n78jtAfk0rBqmksZDUL9lmcYovJxveLA&dib_tag=se&keywords=shine+your+light+ed+gerety&qid=1738162894&sprefix=shine+your+light+ed+geret%2Caps%2C202&sr=8-1]

## Connect with Michael

Mike's website [https://michaelvhuber.com]

The Freshman Foundation® YouTube Channel [https://www.youtube.com/@thefreshmanfoundation]

FFP79: How do you build confidence through curiosity?

[00:00 - 03:30] Introduction
Michael introduces David Durand, who shares his background and perspective on working with Gen Z athletes.

[03:31 - 06:50] Social Media’s Impact on Adolescents
David discusses how social media fuels perfectionism and insecurity among young athletes. He explains how constant social surveillance amplifies the pressure to appear flawless.

[06:51 - 10:09] Navigating Perfectionism and Social Comparison
David highlights how perfectionism can be a double-edged sword. He dives into the concepts of social comparison and fear of negative evaluation, which are heightened by social media use.

[10:10 - 14:10] Building Internal Security Through Sports
The conversation shifts to how sports can be a powerful tool for developing internal confidence. Michael and David discuss the shift from seeking external validation to cultivating self-worth.

[14:11 - 19:30] Early Intervention and Planting Seeds of Resilience
Michael shares his experiences working with younger athletes and emphasizes the importance of introducing sports psychology concepts early. David explains how building mental strength at a young age can counterbalance social media’s negative influence.

[19:31 - 22:40] The BET Method: Breath, Eyes, Touch
David introduces his framework from his book, Bet On It, which uses the BET method to help athletes regulate stress and improve performance.

 * Breath: Techniques to control stress through breathing.
 * Eyes: Using panoramic vision to combat tunnel vision under pressure.
 * Touch: Grounding techniques to enhance presence and focus.

[22:41 - 29:02] Practical Applications of the BET Method
David provides practical examples of how athletes can use the BET method to stay grounded during competition. They discuss how these techniques can also be applied to academics and everyday stressors.

[29:03 - 36:00] Mental Resilience for Injured Athletes
David shares insights from his upcoming book, Better Than Before, which guides athletes through the mental challenges of recovering from injuries. He emphasizes turning adversity into an opportunity for personal growth.

[36:01 - 41:20] Empowering Coaches to Understand and Support Athletes
Michael and David discuss the importance of fostering empathy and understanding in coaching. They explore how asking better questions and creating a supportive environment can positively impact athletes’ mental well-being.

[41:21 - 44:40] Advice for Parents and Coaches on Connecting with Gen Z
David emphasizes the need to approach young athletes with curiosity and empathy, asking questions to better understand their perspective. Michael shares the importance of giving young people a voice and respecting their need to understand the "why" behind decisions.

[44:41 - End] Closing Thoughts and Takeaways
David and Michael wrap up the conversation with their final thoughts on how to best support young athletes in navigating today’s pressures. They discuss the long-term benefits of building resilience, confidence, and self-awareness.

Resources Mentioned:

 * David Durand’s book: Bet On It: A Psychological Approach to Coaching Gen Z and Beyond GET DAVE'S BOOK [https://www.amazon.com/B-T-Psychological-Approach-Coaching-ebook/dp/B0D9MKV1CR]
 * The BET Framework (Breath, Eyes, Touch) for emotional regulation and performance improvement.

Connect with Us:

 * Follow Michael Huber: Instagram [https://www.instagram.com/michaelvhuber/] / YouTube [https://www.youtube.com/@thefreshmanfoundation] / LinkedIn [https://www.linkedin.com/in/michaelvhuber/] / Website [https://michaelvhuber.com]
 * Connect with David Durand: Website [https://realdevelopment.org/]

Subscribe & Review: If you enjoyed this episode, please subscribe to th

FFP78: What's holding Gen Z athletes back from building true confidence?

Episode Summary:
In this episode, I sit down with Angelo Gingerelli, Strength and Conditioning Coach at Seton Hall University, to discuss the often overlooked aspects of transitioning from high school to college sports. Angelo brings over 20 years of experience to the conversation and shares insights from his new book, The Next Four Years, which helps student-athletes prepare both physically and mentally for the challenges of college athletics. Whether you're an athlete, coach, or parent, this episode offers valuable advice on how to thrive in college sports and make the most of the next four years.

Guest Bio:
Angelo Gingerelli is the strength and conditioning coach at Seton Hall University. With two decades of experience, Angelo has worked with a variety of sports programs, helping athletes optimize their performance. He recently authored The Next Four Years, a guide for athletes transitioning from high school to college sports.

Key Topics:

 * Angelo's background and 20-year tenure at Seton Hall University (00:03)
 * Common challenges faced by student-athletes transitioning to college (02:15)
 * The physical and mental gaps athletes face when moving from high school to college sports (03:34)
 * How the transfer portal and NIL deals have changed the college athletics landscape (03:52)
 * The importance of focusing on personal progress rather than comparisons to other athletes (06:46)
 * Angelo’s insights on the role of strength and conditioning in athlete development (04:54)
 * The importance of building a strong foundation in basic movement patterns (10:07)
 * What coaches and parents should know about preparing student-athletes for college sports (21:47)
 * Angelo’s advice for athletes on how to best prepare for the physical demands of college sports (22:00)

Notable Quotes:

 * “A lot of kids and families look at signing that national letter of intent as the finish line. In reality, that’s the starting line.” — Angelo Gingerelli
 * “Training should be a part of your life all the time, even when you're enjoying your summer.” — Angelo Gingerelli

Resources Mentioned:

 * Angelo's book: The Next Four Years - Available on Amazon [https://www.amazon.com]
 * Contact Angelo on LinkedIn [https://www.linkedin.com/in/angelo-gingerelli-260b0a1b1/]

Timestamps:

 * 00:01: Introduction and welcome
 * 00:14: Angelo's background and experience
 * 02:15: Challenges student-athletes face in college
 * 03:34: Transfer portal and its impact on college sports
 * 04:35: The strength and conditioning philosophy at Seton Hall
 * 10:07: Importance of mastering foundational movements
 * 22:00: Angelo’s advice for preparing physically for college athletics
 * 47:22: How to get Angelo’s book, The Next Four Years

Connect with Us:

 * Visit our website at michaelvhuber.com [http://michaelvhuber.com]
 * Follow us on Instagram: @michaelvhuber
 * Subscribe on Apple Podcasts [https://podcasts.apple.com/us/podcast/the-freshman-foundation-podcast/id1554156653] | Spotify [https://open.spotify.com/show/6prc7mn4QlDvJIPDQwy8Mc?si=d027ba5a6c1048b8] | YouTube [https://www.youtube.com/@thefreshmanfoundation]

FFP77: How is Angelo Gingerelli helping college student-athletes conquer the next four years?

How did Natalie Heim navigate the transition to college athletics?

Welcome to The Freshman Foundation® Podcast where we help young athletes become confident problem solvers in sport and life.

My guest in this episode is Natalie Heim, a Division I swimmer and mental health counseling graduate student at Seton Hall University in South Orange, New Jersey.

Natalie shares openly about the challenges she faced in becoming a big-time college student-athlete. She discusses her experiences dealing with injuries, her recruiting process, mental health challenges, and transitioning through COVID.

So, what is your biggest takeaway from my conversation with Natalie Heim?

My biggest takeaway is that the road to athletic success is rarely straight and smooth. The ability to persevere requires actively seeking out help and developing the resilience to withstand adversity.

I want to thank Natalie for joining me on the podcast and wish her luck during the 2024-25 school year.

To learn how mental performance coaching can help young athletes become confident problem solvers in sport and life, visit https://michaelvhuber.com.

Thank you for listening. We’ll see you back soon for Episode 77.

FFP76 How did Natalie Heim navigate the transition to college athletics?

This episode of the Freshman Foundation® Podcast focuses on off-season training for young athletes during the summer break. Mike Huber emphasizes the importance of utilizing the summer to focus on personal development in sports.

Mike highlights three main points during the episode:

1. **Freedom to Choose**: It's okay for athletes to spend their summers as they wish, but they should be aware of the consequences. If they prioritize relaxation over training, they might fall behind in their athletic development.

2. **Consequences of Choices**: Athletes need to understand that their decisions during the summer impact their performance in the upcoming season. Huber stresses the importance of aligning actions with goals and being willing to accept the outcomes.

3. **Mental Development**: To enhance athletic skills, athletes should incorporate mental training into their summer regimen. This could include practices like meditation, journaling, or improving self-talk.

Mike also advises athletes to reflect on their previous season, set specific and measurable goals, and establish a plan to achieve them. He explains the importance of different types of goals, including outcome goals, performance goals, and process goals, and how they contribute to success.

Finally, he suggests finding an accountability partner to stay on track and recommends considering mental performance coaching during the off-season. He provides resources for further guidance and encourages athletes to focus on continuous improvement and resilience throughout the summer break.

Follow The Freshman Foundation® on YouTube: https://www.youtube.com/@thefreshmanfoundation

ATHLETES: To learn how to become a confident problem solver through mental performance coaching, visit https://michaelvhuber.com.

FFP75: How should you train your mind this offseason?

How is Annie Delre teaching young women the (stuff) she wishes she knew in high school?

Welcome to The Freshman Foundation® Podcast where we help young athletes BE READY for every next step in the game of life through mental performance coaching.

My guest in this episode is Annie Delre, board-certified health and wellness coach and author of the book, “Sh*t I Wish I knew in High School.” Annie’s inspiration for the book was sharing what she learned in high school with her younger twin sisters. 

In Episode 74, Annie and I talk about the challenges that teenagers face - mainly young females - and how important it is to help them learn HOW to ask for help and WHO they can trust to ask.

So, what is your biggest takeaway from my conversation with Annie Delre?

My biggest takeaway is that it can be really hard for teenagers to express themselves openly. However, teaching them to do so is critical to their development, mental health, and overall well-being. 

I want to thank Annie for joining me on the podcast. You can learn more about Annie on her website at https://www.anniedelre.com/ and on Instagram @coachanniedelre.

To learn how mental performance coaching can help young athletes BE READY for their next step in the game of life, visit https://michaelvhuber.com.

Please follow, like and comment on The Freshman Foundation YouTube channel at https://www.youtube.com/@thefreshmanfoundation.

Thank you for listening. We’ll see you back soon for Episode 75.

FFP74: How is Annie Delre teaching young women the (stuff) she wishes she knew in high school?

The Freshman Foundation Podcast: Preparing young athletes for every next step in sport and life. The Freshman Foundation Podcast is the creation of Mike Huber, who has a deep curiosity about the transition from high school to college athletics and the impact of life transitions in general. This interest is based on his experiences working with high school athletes, as well as his own life experiences. Mike talks to an array of successful athletes, respected coaches, and mental performance experts to discuss their perspectives on the very big leap to college athletics. The primary goal of the podcast is to help aspiring college athletes and their families to understand what it takes to survive and thrive in college amidst the many mental, emotional, social, and academic challenges facing incoming freshmen. Through his conversations, Mike hopes to identify the skills and attributes that the most successful student-athletes demonstrate upon arriving on campus. Mike is Founder and CEO of Follow The Ball LLC and Follow The Freshman LLC mental performance consultancies based in Fair Haven, New Jersey. Mike has earned the prestigious Certified Mental Performance Consultant (CMPC)® designation awarded by the Association of Applied Sport Psychology (AASP). Earning CMPC designation is the “gold standard” in the mental performance coaching field.. Mike’s mental performance coaching practice is focused on helping young athletes to achieve their potential by teaching them mental, emotional, and life skills to thrive in high school, college, and beyond. You can download free mental performance coaching resources at https://michaelvhuber.com.

Michael Huber

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