PerformHappy with Rebecca Smith

Fueling a gymnast is not just about eating “healthy.” It is about giving the body and brain what they need to perform, recover, and grow. In this episode of the Perform Happy Podcast I sit down with Dr. Roger Adams to break down what most gymnastics families get wrong about nutrition and how to fix it.
One of the biggest takeaways is that carbs are not the enemy. Many athletes are underfueling because they restrict carbs and calories to stay lean. But carbohydrates are the main source of energy for both the body and the brain. When an athlete does not get enough, performance drops, recovery slows, and injury risk goes up. Simply put, carbs are fuel, not something to fear.
We also talk about the difference between healthy eating and performance fueling. What works for the average kid does not work for an athlete training 20 or more hours a week. Gymnasts need enough calories for performance, recovery, and growth. That means sometimes food is less about being “clean” and more about being effective.
Another key point is how to spot underfueling. It is not always about how an athlete looks. The first signs often show up in their attitude and energy. If they are more tired, less motivated, or not enjoying practice, that can be a red flag. The brain will actually slow the body down to conserve energy when it is not getting enough fuel.
We also dive into injury and recovery. Repeated injuries, slow healing, or constant soreness can be signs that an athlete is not eating enough. Proper fueling helps strengthen bones, muscles, and connective tissue so athletes can handle intense training loads.
One of the most practical takeaways is how to close the recovery gap. Many athletes eat before practice but forget about after. Recovery should start immediately with a simple snack that includes carbs and protein. It does not have to be perfect, just easy to digest and consistent.
We also cover meet day nutrition. When nerves are high, eating can be tough. The key is to fuel before arriving and keep things simple during the meet with quick carbs like fruit or crackers. Small amounts at the right time can make a big difference in performance.
In this episode you will hear
Why carbs are essential for performance and recovery
 How underfueling affects mood, motivation, and results
 Signs your athlete may not be eating enough
 How to support injury prevention through nutrition
 Simple ways to improve recovery after practice
 What to eat before and during competition
In this episode of the Perform Happy Podcast Dr. Roger Adams and I share simple, practical strategies to help gymnasts fuel properly, recover faster, and perform with more energy and confidence.
Learn exactly what to say and do to guide your athlete through a mental block with my new book "Parenting Through Mental Blocks" Order your copy today: https://a.co/d/g990Bur

Follow me on Instagram: https://www.instagram.com/complete_performance/
Join my FaceBook page: https://www.facebook.com/completeperformancecoaching/
Check out my website: https://completeperformancecoaching.com/

Write to me! Email: [email protected]

Ready to help your athlete overcome fears and mental blocks while gaining unstoppable confidence? Discover the transformative power of PerformHappy now. If your athlete is struggling or feeling left behind, it's time for a change. Are you ready? For more info and to sign up: PerformHappy.com

Building a confident gymnast is not just about physical skills. It is about mindset, self talk, and how they handle pressure. In this episode of the Perform Happy Podcast I sit down with Sloane Blakely to talk about confidence, perfectionism, and how athletes can bounce back from mistakes and enjoy the sport again.
One of the biggest themes in our conversation is how athletes deal with mistakes. Sloane shares that instead of trying to be perfect, she learned to let herself feel frustrated for a moment and then reset. She explains that it is okay to be upset, but you cannot stay there. The key is asking, what is next. This simple shift helps athletes stay focused instead of spiraling after one bad turn.
We also talk about perfectionism and how it can actually hold athletes back. Sloane describes how she used to expect perfection from herself all the time. Over time, she learned to turn that mindset into a challenge instead. Instead of trying to be perfect, she focused on getting a little better each turn. That change helped her enjoy gymnastics more and perform with more freedom.
Another key piece is confidence and self talk. Sloane shares how using positive affirmations changed her performance and even her life outside the gym. At first it felt strange, but over time she started to believe what she was telling herself. When athletes learn to speak to themselves with confidence, it shows in how they compete.
We also dive into the importance of having a life outside of gymnastics. Sloane explains that taking time for things that have nothing to do with the sport helps athletes stay balanced. Whether it is spending time with family or doing something fun, those moments help reduce pressure and prevent burnout.
One of the most powerful lessons from this episode is learning to enjoy the sport again. When Sloane got to college, she realized she did not have to be serious all the time. Once she allowed herself to relax and have fun, her performance improved. It showed her that working hard and enjoying the process can go together.
In this episode you will hear
How to reset after mistakes instead of getting stuck
 Why perfectionism can hurt performance
 How positive self talk builds real confidence
 Why athletes need balance outside the gym
 How having fun can actually improve performance
In this episode of the Perform Happy Podcast Sloane Blakely and I share simple but powerful mindset shifts that help gymnasts build confidence, handle pressure, and enjoy the sport so they can perform at their best.
Learn exactly what to say and do to guide your athlete through a mental block with my new book "Parenting Through Mental Blocks" Order your copy today: https://a.co/d/g990Bur

Follow me on Instagram: https://www.instagram.com/complete_performance/
Join my FaceBook page: https://www.facebook.com/completeperformancecoaching/
Check out my website: https://completeperformancecoaching.com/

Write to me! Email: [email protected]

Ready to help your athlete overcome fears and mental blocks while gaining unstoppable confidence? Discover the transformative power of PerformHappy now. If your athlete is struggling or feeling left behind, it's time for a change. Are you ready? For more info and to sign up: PerformHappy.com

Building a strong, confident gymnast is not just about skills. It is about the environment they grow up in. In this episode of the PerformHappy Podcast I sit down with Julie Ballard Clark to talk about how positive culture, supportive coaching, and mindful parenting shape not just great athletes, but strong humans.
One of the biggest themes in our conversation is the power of a positive environment. When gymnasts feel supported instead of judged, they are more likely to stay in the sport and reach their potential. Julie shares how her own experience growing up in a gym that focused on encouragement and growth helped her fall in love with the process. Instead of fear or pressure, she learned to see challenges as part of the journey. That mindset stayed with her through college and into coaching.
We also talk about the role parents play and how hard it can be to find the right balance. It is easy to slip from supporting into pushing without even realizing it. Julie explains that kids already feel pressure from themselves and their coaches. What they need most from parents is steady support and love no matter the outcome. When a child knows their worth is not tied to performance, they are more confident, resilient, and willing to keep going after mistakes.
Another key piece is culture. The environment around an athlete can either help them thrive or burn them out. Julie shares how successful teams are built on trust, communication, and understanding each athlete as an individual. When athletes feel seen and heard, they take ownership of their journey. They learn how to handle challenges, speak up for themselves, and grow both in and out of the gym.
Julie and I also dive into long term development. Gymnastics careers are short, but the impact lasts a lifetime. The goal is not just to create great athletes, but to help kids walk away from the sport with confidence, self trust, and a strong sense of identity. When we focus on effort, progress, and character, kids are set up to succeed far beyond their final routine.
In this episode you will hear
Why a positive environment helps gymnasts reach their potential
 How parents can support without adding pressure
 The difference between pushing and encouraging
 What makes a strong team culture
 How to help athletes build confidence that lasts beyond the sport
In this episode of the PerformHappy Podcast Julie Ballard Clark and I share how small shifts in coaching, parenting, and culture can help gymnasts feel supported, confident, and motivated so they can thrive in sport and in life.
Learn exactly what to say and do to guide your athlete through a mental block with my new book "Parenting Through Mental Blocks" Order your copy today: https://a.co/d/g990Bur

Follow me on Instagram: https://www.instagram.com/complete_performance/
Join my FaceBook page: https://www.facebook.com/completeperformancecoaching/
Check out my website: https://completeperformancecoaching.com/

Write to me! Email: [email protected]

Ready to help your athlete overcome fears and mental blocks while gaining unstoppable confidence? Discover the transformative power of PerformHappy now. If your athlete is struggling or feeling left behind, it's time for a change. Are you ready? For more info and to sign up: PerformHappy.com

Injuries and mental blocks can feel scary and isolating for gymnasts and parents. In this episode of the PerformHappy Podcast I sit down with PerformHappy coach Stephanie Gaumer  to talk about confidence, fear, perfectionism, and what it really takes to come back when the sport suddenly feels harder than it used to.
One of the biggest challenges gymnasts face is the mental side of the sport. Even athletes who look confident on the outside can struggle with fear, overthinking, and self doubt. Stephanie shares how she would sometimes go into practice and suddenly feel unsure of skills she had done for years. After a major ankle injury in high school, she also had to work through fear of reinjury and the frustration of not being where she used to be.
Instead of letting those challenges stop her, Stephanie leaned into mindset and support. Staying connected to her team during recovery helped her push through the isolation that injuries can bring. She also worked with a sports psychologist who helped her focus on what she could control and build the mental tools she needed to come back stronger.
We also talk about perfectionism and comparison, which are common struggles in gymnastics. When athletes feel like they have to be perfect, the sport can stop feeling fun and start feeling stressful. Stephanie helps athletes shift their mindset, focus on small wins, and find ways to relax in high pressure moments so they can perform with more confidence.
Stephanie and I also talk about what athletes really need from their parents during tough times. Most athletes are not looking for advice or corrections. They want support, encouragement, and a safe space to share how they feel. When parents focus on connection instead of performance, it helps athletes feel more confident and less alone.
In this episode you will hear
Why even high level gymnasts struggle with confidence and fear
 How injuries can impact athletes mentally and emotionally
 The role of mindset in coming back from setbacks
 Why perfectionism and comparison can hold athletes back
 What athletes actually need from their parents
 Simple ways to bring fun back into the sport
In this episode of the PerformHappy Podcast Stephanie Gaumer and I share how gymnasts can navigate fear, rebuild confidence, and feel supported so they can keep growing and enjoying the sport.
Learn exactly what to say and do to guide your athlete through a mental block with my new book "Parenting Through Mental Blocks" Order your copy today: https://a.co/d/g990Bur

Follow me on Instagram: https://www.instagram.com/complete_performance/
Join my FaceBook page: https://www.facebook.com/completeperformancecoaching/
Check out my website: https://completeperformancecoaching.com/

Write to me! Email: [email protected]

Ready to help your athlete overcome fears and mental blocks while gaining unstoppable confidence? Discover the transformative power of PerformHappy now. If your athlete is struggling or feeling left behind, it's time for a change. Are you ready? For more info and to sign up: PerformHappy.com

Post season can feel exciting but it can also be stressful for gymnasts and parents. In this episode of the PerformHappy Podcast I sit down with Briley Casanova to talk about how parents can support their athletes without adding extra pressure.
One of the biggest challenges is pressure. As meets get closer, athletes and parents start thinking about scores, results, and qualifying. This can make gymnasts tense, overthink skills, or even freeze during routines. The more we try to push or correct at this stage, the worse it can feel.
Instead, I share the 24 hour meet rule. In the 24 hours before a competition parents should keep conversations calm and avoid talking about scores or results. After the meet the focus should be on connection and support rather than analyzing performance. Let coaches handle corrections and focus on being a steady, supportive presence.
Briley and I also talk about how athletes who handle pressure well keep simple routines, focus on one cue at a time, and have a reset plan if something goes wrong. When parents show love and support that is not tied to outcomes kids feel safer and more confident performing.
In this episode you will hear
Why pressure can make gymnasts tense during competitions
 What happens in the brain when athletes compete under stress
 The 24 hour meet rule for parents
 How athletes stay focused under pressure
 Simple ways parents can support their gymnast
In this episode of the PerformHappy Podcast Briley Casanova and I share small ways parents can help gymnasts feel calm, safe, and confident so they can perform their best.
Learn exactly what to say and do to guide your athlete through a mental block with my new book "Parenting Through Mental Blocks" Order your copy today: https://a.co/d/g990Bur

Follow me on Instagram: https://www.instagram.com/complete_performance/
Join my FaceBook page: https://www.facebook.com/completeperformancecoaching/
Check out my website: https://completeperformancecoaching.com/

Write to me! Email: [email protected]

Ready to help your athlete overcome fears and mental blocks while gaining unstoppable confidence? Discover the transformative power of PerformHappy now. If your athlete is struggling or feeling left behind, it's time for a change. Are you ready? For more info and to sign up: PerformHappy.com