Weekly Agenda
WEEK 6
1. Comp Review
Explore belief that effort should always produce immediate evidence of success. Release that expectation and strengthen an identity rooted in consistency, adaptability, and self-trust can help you develop the resilience needed for a multi-year Olympic campaign, where setbacks are inevitable but don't have to define your confidence or commitment.
You actually did many things that high-performing athletes do well:
Prepared well
Enjoyed the experience
Stayed present after mistakes
Recovered emotionally within a day
Still made finals
Recognized that one competition shouldn't define you
QUESTIONS
What are you most disappointed about?
What story are you telling yourself because of this competition?
What hurts the most?
If this competition had gone exactly how you wanted, what would that have meant about you?
You said you did everything right.
What did you expect would happen because you did everything right?
If preparation automatically guaranteed success, would sport still be sport?
What variables were outside your control?
What variables were completely inside your control?
If another athlete prepared exactly like you but slipped because of heat or conditions, what would you think about them?
Would you think they suddenly weren't talented?
So why is the standard different for you?
Forget the placing, what are five things you did that future Olympic Kaitlyn would be proud of?
When you picture the athlete who stands on the Olympic wall in 2028...
How does she respond after a disappointing competition?
What does she learn?
What does she refuse to make the result mean?
What would Olympic Kaitlyn want current you to understand today?
2. Weekly Homework Assignment
WEEK 5
1. Wealth Transformation Work
Let’s discuss how we want to integrate the money piece more intentionally into our work together during your next session — releasing money blocks, shifting what may be holding you back, and creating the safety and confidence needed to generate the revenue you desire.
Map Money Pressure Pattern
Pressure Trigger > Old Pattern Begins > Activation Cue > Performance Identity > Execution
2. Comp Prep
I also want us to focus on integrating everything you’re experiencing through our work together into your next comp. The emotional regulation, identity evolution, and trust you’re building around money also support how you show up, perform, and lead yourself. Let’s bring it all together so you’re strengthening not only physically, but mentally and emotionally as well.
WEEK 4
1. RTT Session Wins & Integration Check-In
What felt different this week?
Where did you notice yourself catching old patterns sooner?
When did you feel most free in training?
Where did pressure still take over?
What surprised you?
Let’s revisit your Trigger Loop:
Trigger > Thought > Need for Control > Anxiety > Behavior > Result
2. Review Best Performance Evidence
Who are you when you're already performing at your best?
When you're having one of your best races...
What are you thinking?
What aren't you thinking about?
How does your body feel?
How do you move differently?
How do you make decisions?
What emotions are present?
What emotions disappear?
How do you respond after mistakes?
How much are you thinking versus reacting?
3. Define Everyday Kaitlyn vs Performance Kaitlyn/BIG Pookie
Every elite athlete has a version of themselves that naturally appears when they're completely immersed in execution. Let’s learn to access that state deliberately!
Create two columns and write down:
Everyday Kaitlyn and Performance Kaitlyn/BIG Pookie
4. Begin Building Your Alter Ego
If this version of you could only follow five rules, what would they be?
How does she stand?
How does she breathe?
How does she walk to the gate?
What does she notice?
What doesn't she notice?
Does this version have a name other than BIG Pookie?
5. Weekly Homework Assignment
6. Quick Admin Note
Just a quick reminder that your next coaching payment is due on July 21st. Your payment link is at the bottom of your personal webpage.
I also remembered you had originally mentioned wanting to pay in full, so I wanted to let you know that if you prefer to pay the remaining balance early, you're always welcome to. There's absolutely no pressure. Your current payment plan remains exactly as agreed, with payments due on the 21st of each month. I just wanted you to know the option is there if it's more convenient for you.
WEEK 3
RTT Session
SESSION FOCUS: Underlying belief system that drives the insane pressure, extreme stress and need for control
WEEK 2
1. Integration & Wins
What stood out from your journals this week?
When did you notice pressure showing up?
Did anything surprise you?
When did you naturally access your Performance Identity/”BIG Pookie”?
What felt different compared to before?
What are you learning about yourself?
Follow-up on post comp text questions:
What are the facts of what happened today, separate from the story you're telling yourself about it?
What did you do today that you're genuinely proud of, regardless of the outcome?
When you say, "When will it be my turn?" what does "my turn" actually represent for you?
If you watched someone else have the exact competition you had today, what would you say to them?
What part of today's result was within your control, and what wasn't?
What does today's competition tell you about your process? What doesn't it tell you?
If this competition were simply data instead of a verdict, what data did you collect?
What evidence do you have that your work is moving you forward, even if today didn't show it?
What would success have looked like today if winning or running the time wasn't available?
What did you learn about yourself today that you didn't know yesterday?
Who do you want to become through this pursuit, regardless of when the breakthrough comes?
What kind of competitor do you want to be on the days things don't go your way?
If your breakthrough came tomorrow, what qualities would have made you ready for it? Which of those qualities can you practice this week?
2. Anxiety > Control Loop Review at Last Comp
At comp > Need certainty > Trying to control outcome > More thinking > More monitoring > More anxiety > Less trust > More control
Has anything changed?
Where are you noticing the loop begin?
Are there situations where you interrupt it sooner?
There are two moments in every pressure cycle:
The trigger and the moment you notice you've been pulled away from execution (This where training happens).
Let’s create a revised loop.
Pressure Trigger > Old Pattern Begins > NOTICE > Activation Cue > Performance Identity > Execution
We want to focus on shortening the time between trigger and recovery
3. Define the Principles and Rules of Your Performance Identity
When you’re performing at your absolute best, finish these statements:
"I am..."
"I don't..."
"I always..."
"What matters most is..."
What never changes regardless of score?
When you're competing as your best self, what rules does she live by?
Let's build 5–7 rules/principles that feel authentic to you. Timeless, fundamental truths or guiding rules that form the foundation for your behavior and consistently produce results when you put them into practice.
Which of these feels most important when pressure is highest?
4. Design Your Competition Switch
Your routine isn't designed to remove nerves. It's designed to tell your brain, 'It's time to perform.'
Let’s build a simple 20-30 second sequence.
Example:
Step 1: One deep breath.
Step 2: Adopt an athletic posture.
Step 3: Use the activation cue (Rub arms; “I’ve got this!”).
Step 4: Recall the primary identity principle/rule.
Step 5: Direct attention to the first executable task.
Let’s practice!
5. Guided Pressure Rehearsal
Answer the following questions after each scenario I present.
What thoughts appeared?
What happened in your body?
What did your Performance Identity do?
How quickly did you recover?
6. Expand Your Activation Cue
How did your cue work during the week (Rub arms; “I’ve got this!”)?
The Cue = Breath + posture + physical anchor + word
The more consistently it's rehearsed, the more automatic it becomes.
7. Weekly Homework Assignment
WEEK 1
1. Set Expectations
What made you decide now was the right time to get support?
Review initial self-reflection
Decide regular weekly session day and time and text support hours
2. Define Success for the Next 90 Days
What do you want to achieve?
Who do you want to become during this process?
3. Map Pressure Pattern
Let’s take a closer look at and map out your Control > Anxiety Loop
Example:
Competition approaching > Need certainty > Trying to control outcome > More thinking > More monitoring > More anxiety > Less trust > More control
What are you trying to control when you feel pressure?
What are you afraid might happen if you don't control it?
What would that outcome mean about you?
4. Establish Baseline Performance State
Expand on your best three performances (Not best results, best experiences)
For each performance:
What were you focused on?
What was your self-talk like?
What emotions were present?
How did your body feel?
What were you doing differently?
What are the patterns?
What do you notice?
5. Performance Identity Version 1
We're not creating a fake version of you. We're creating a reliable access point to the version of you that already exists when you're at your best.
If the version of you that performs at her best walked into the room, how would she carry herself?
How would she think?
How would she respond to doubt?
What would she trust?
6. Create First Activation Cue
Based on everything you shared, let’s develop one cue. When pressure shows up, where do you want your attention to go? The answer becomes your cue.
7. First Guided Pressure Rehearsal
Let’s rehearse!
8. Weekly Homework Assignment