The Athlete Within: Unlocking High Performance and Mental Toughness with Kate Allgood

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I think the stories that they tell themselves is usually a really, really big one. What what's the story you're telling yourself as you're entering into a situation and is that narrative helping you or is it hurting you? I think that can be a really, really big one. Confidence, self trust, I think, is another really big one. I think a lot of people are, regardless of the area, they're letting their circumstances or how things maybe go that day determine their confidence. And confidence is a feeling like it's going to come and go. But you can always trust yourself. And, and really, if you work more on the foundation of building that trust, that's really going to allow the confidence to flourish even in difficult situations.

Step into the world of success with your Brand Amplified, the ultimate podcast designed to unravel the intricacies of thriving businesses. I'm your host, Anika Jackson, and I'm on a mission to uncover the stories, strategies and secrets that have propelled entrepreneurs and business leaders to success. It is an absolute pleasure today to have Kate Allgood on the show. Kate, I want you to share your background a little bit because I think it'll be interesting for everybody who's listening to hear about the work you do with athletes and high performance and as an athlete yourself. But then how that turns into things that we need to understand, just as entrepreneurs and business owners, whether or not we've been in the pros. So thank you for being on your Brand Amplified today.

No, thank you so much for having me. I'm looking forward to this. Yeah.

So please share a little bit about your backstory and what got you to being a performance coach, mental performance coach, specifically with your business, Quantum Performance.

Yeah. So I'm originally from Toronto, Canada. And sports was always a huge component of my life. I was skating at 2 years old and playing hockey with boys at 6. I played soccer, I played tennis, I did cross country running. Like, I did everything you can imagine. And I think for me, it just spoke to me in a way that other things didn't. And hockey was the one sport that I chose to go very far with. So I played in university, got a number of awards, recognized as the best female hockey player at that level in Canada, was up for an award for the best female athlete, period. Across Canada, was on track to potentially make the 2010 women's Olympic team for Canada for ice hockey. And before that happened, though, I did decide to retire. And through my journey as a hockey player, especially that time, it's different now. There's a very solid professional women's hockey league. I did play a couple of years professionally, but you're never going to get paid for it. Going to the Olympics is fantastic, but you're still going to have to find a way to make money. So it was always in the back of my mind that I needed to figure out what life beyond the game was going to look like. And sports was always going to be a part of that equation. And I thought of being a sports agent, a gym teacher. I happened to take a first year psychology class in undergrad and then decided to switch majors from sports management over to psychology in that I took a couple sports psychology classes, but I wasn't quite sure just yet. So I actually, when I graduated, started to work on the physical side with athletes. So doing some biomechanics work and working with injuries and things of that nature. After a couple years though, it became very evident that my passion was more on the mind, or at least the mind body connection. And so that got my, I guess the wheels moving to go back to school. And I actually did a year of acupuncture and oriental medicine because I thought that might be a good fit for me, mind body connection. But then ultimately landed in doing a double master's degree in psychology. One in sports psychology, other in general psychology. I created the business even before I went back and was doing just more of the physical side with athletes. And then through my education and moving more into that part of working with athletes, I slowly morphed my entire business to just work with athletes on the mental side.

Amazing. You answered several questions for me because I was like, oh, do you still work with the physical side as well? But ultimately having that understanding of body mechanics and western and eastern medicines and healing Modalities, I think can also really help with the mental side of things.

Very much so. I think it's, it gives me a unique insight that maybe other people in my, in my profession or in my situation don't have. Because when I work with clients, injuries are usually a huge component of the equation. Helping athletes maneuver through it, come back from it. And just generally when we're talking about their physical training, I, I have a different level of understanding and knowledge than maybe a lot of people do in my position.

Yeah, I, I really want to dig into that because I was watching Monday Night Football yesterday before the interview and it was the Chargers Eagles. And the quarterback for the Chargers has, I mean, he was playing with a broken, I think a broken wrist. Like they had just done surgery and he was still out there giving it his all, which I think is amazing. But that also has to speak to his mental capacity. Because if you can get over, you know, a surgery that you just had and still go on the field and play and give it your all and pull a win when you're incapacitated, I mean, that has to speak to the mental performance side of things. So I'd love to talk about a little bit about that. Like what areas do you see yourself helping in the most currently? Is it with current athletes? Is it with people who are looking to move into entrepreneurship or figure out what their post professional life looks like? Or is it kind of all of those?

It definitely can be all of those. So I work a lot with current athletes and people who are, are the athletes right now, but also other high performers. So I've worked with individuals in the military as well as business professionals, whether that's in sales. Right now I have a person who is a coach for financial planners and so I'm coaching him to coach. So there's, you know, anything that has to do with result oriented high pressure, it kind of falls within my wheelhouse because it, it demands a high level of performance. Yeah.

So that, I mean, that opens it up a little bit more. And when it comes to high pressure performance, what are the things that you see are the through lines between all of the different types of people that you work with most? Like what are the big hurdles that they have to get over when they have to have that mindset shift?

I think the stories that they tell themselves is usually a really, really big one. What's the story you're telling yourself as you're entering into a situation and is that narrative helping you or is it hurting you? I think that can be a really, really big one. Confidence, self trust, I think, is another really big one. I think a lot of people are, regardless of the area, they're letting their circumstances or how things maybe go that day determine their confidence. And confidence is a feeling like it's going to come and go, but you can always trust yourself. And. And really, if you work more on the foundation of building that trust, that's really going to allow the confidence to flourish even in difficult situations. So I think those are, you know, some of the key components. Being able to perform under pressure is another big one. Right. Being able to have the attention, the energy, the focus that you need when it matters the most, that's another key thing, regardless of. Of the context.

Yeah. So I imagine you do an assessment, you put people through maybe some exercises to figure out what you need to work on the most. Am I totally off, or is that part of the structure that you take in, you know, techniques that you take people through?

For me, that is part of the structure. Yeah. So I do have an assessment that I have people go through that I've been certified in. So that really helps me understand specifically how people do operate under pressure, what are going to be their drivers and limiters for them, and then that's really going to be very informative for how do we create the structure of their program? What tools, what techniques, what exercises do we need to give them, and how do we need to approach it for that very specific person? Yeah.

And how did that transition from working primarily with athletes, being an athlete yourself, to working with these other groups of high performers who need the same kind of training, coaching, mentoring?

Yeah, I think it's a pretty natural segue because a lot of people in other areas, whether it's the military or business settings, they look at athletes and they look at them and say, okay, whatever they're doing, I need to do. And so that's where a lot of the time, even my website, it's still very much geared to athletes, but I think people then recognize, well, these are the same tools and techniques and strategies and things that I need to work on and develop in my own setting. And so I think that's the big thing. Everyone wants to kind of train like the athlete, be like the athlete. So I think people kind of naturally gravitate to the work that I do. And you'll see that across the board. A lot of people in my situation will work with high performers in a number of different fields and areas.

Obviously, you started out in Canada, but you now live in San Diego. What was the impetus behind that transition. Was it because of the work that you were doing and work just led you here? Was it because you were wanting. I know it's pretty cold there right now, so you're wanting a little bit of different weather.

Yeah. So, interestingly, I found myself down here after I decided to stop playing hockey. I came down here to train one summer and as most people do, you kind of fall in love with, with San Diego. And when I decided to retire because I had no, you know, no job, nothing really holding me or tying me to Toronto or Canada, I made the decision to try and see if I could make it work and, and move to San Diego and, and I was able to put the pieces together to, to do that. So my entire kind of adult and career, my business has always been in San Diego. So I kind of moved down here a little bit. Yes, the weather's a big, a big factor, especially this time of year. It's a huge factor. But I think for me also, it was just a great opportunity to figure out who I was away from the game and away from being a hockey player and really create a new life and not have some of those things that usually can be there if you're transitioning away. You know, people always asking you, why did you retire? Why'd you walk away? Like you could have made the Olympics, you know, that would have always kind of been right in my face if I had stayed in Toronto. So it just gave me some time to figure out and to, yeah, move through the very difficult process of transitioning in a different setting.

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2025 and while having to go through that transition and you're really figuring out who you are outside of being an athlete, right yourself and how you're going to move through the world and what you value and what you don't. So you're still applying that athletic mindset but to different parts of your life and to have the flexibility and freedom to explore a little bit. So I imagine that also really helps with your work, particularly people who are transitioning out of whether it's being a pro athlete, whether it's getting out of the military after a high performing career or people who are in Fortune 50, Fortune 500 big companies that may be going out on their own or maybe wanting to try something new and make positive shifts.

Absolutely. It's a big part. That transition is a part of the umbrella of the work that I can do with someone. And you know, for me too, because I know that is coming for people. I do weave that into the work I do with clients who are maybe far away, they could be 10 years away from retiring. But you have to plant that seed that you are more than your sport because that happens far too often where identity is highly tied to the things that we do. So whether that's sports or being a CEO of a Fortune 500 company. Right. If we're tying ourselves too highly to what we're doing and our value is too highly tied to the outcomes that we're getting or how well we're doing it, when that transition does come, it makes it exceptionally hard. It's going to be hard Regardless. But now it makes it even harder because you don't know who you are, you don't know what your value is outside of this. You know, one thing that you were, you were doing. And I think for me, you know, something that was a little bit of a saving grace was the fact that because at that time I couldn't make a living out of doing the sport, I, I was forced to explore other things that I would need to maybe do at some point. Right. And I think without that it would have been even worse for me because my identity was already tied to being a hockey player. So I think that was a little bit of it. Where then when that transition did then come, I already knew at least what another passion was going to be for me. I already had started to realize I did have a passion for helping other people and to stay in the world of sports. And I think for a lot of athletes, they don't necessarily have that or people in other, you know, avenues don't have that. What's next? And I think that makes it much harder. But if you do know what's next, it does make it a tiny bit easier. Yeah.

I just want to note, I love that you've said you can see that somebody's going to go down this trajectory even if it's 10 years from now. And so you're really helping prepare them with questions they probably wouldn't even ask themselves. That's really brilliant.

Correct. Yeah. And it can be a 14 year old kid. Right. It's just, it's somebody trying to help prepare them to understand that you have to start to plant that seed and get the ball rolling. And it doesn't have to be huge at first. It doesn't. It can take so many different forms. I mean, obviously you're looking at a 15, 16 year old kid. They don't necessarily know what they're going to do for a career. I didn't know what I was going to do for a career at that age. But I think just starting to broaden the horizon of you are more than this sport and your, your value is not tied to this so that they can start to open their mind and maybe start that exploration. Because I think that was again a big thing for me as I did a start to explore when I was 16, 17, what would this look like? And you know, along that journey I found out what I didn't want to do. And that's a big part of it. And I think some people are afraid of that. Like they got to know exactly they want to do. And a big part of figuring out what you want to do is sometimes figuring out what you don't want to do first and helps narrow it down to what you eventually are going to.

End up doing behind you. You have your book, the Athlete within was the impetus for writing the book and other books that you've written partly because of the experience that you went through and information you knew you could share with people even if they weren't becoming a client?

Absolutely. I think it's a great way to be able to share my philosophy, my story, how I view things and how I put this all together for either people who want to get, I guess, a taste of my work and maybe eventually become clients or people for whatever reason, it just, they'll never become clients, but it's a great opportunity for them to get a little piece of what I have to offer. Yeah.

Are there exercises, case studies? What will we find?

Yeah, in, in the book, there's definitely some stories I like to use. You know, each chapter starts with kind of an example through a story of, of either an athlete I have worked with or just maybe even a well known professional athlete. And obviously that's just using my perspective. I did some interviews with former Olympic athletes, so they were now in their, you know, 50s and later on and so getting their perspective, you know, that hindsight from their time now having gone through the whole process, having been the Olympic athlete to then transitioning outside of being a, an Olympic athlete to, you know, next stages, but then also having a little bit of a gap to be able to see that whole process play out as well, not that they just had stopped playing their sport. And so that obviously helped me to pull again a little bit of that new case study and stories behind it. And then yeah, there'll be some exercises and some things that people can maybe start to do to help them with the concepts that are in the book.

Fantastic. Would you be willing to share one or two stories with us today on, you know, a surprising breakthrough or somebody who wasn't quite sure where they're going to end up and had immense results or any, any other story that you would like to share?

There's so many that's, that's always a challenge. There's so many, you know, good ones. You know, I think one, for some reason that that comes to mind was a, like a Pan American jiu jitsu athlete that I worked with and she'd really always struggled with confidence and like a lot of people I've worked with, never were was able to really Put her full potential on display in a competitive situation, especially a high pressure competitive situation. And to be able to see her and she worked with me for a little bit and to see her kind of maneuver herself through getting to a place where even when she lost in the final match, to be able to walk away and feel really, really good about it, to know that she actually hit her potential in that moment, like she really displayed what she had to display. And I think it goes in there's so many facets with this example for me is one that she was able to get to kind of her peak performance. It didn't end in the optimal way that, you know, by not winning, but she was still able to walk away feeling good, which is something I'm always trying to, you know, hit home with my clients is you, you can't control the outcome. The other person does have a say. You can control what to the table. And then she is someone who has retired and moved on and having been able to talk to her afterwards, to know that the work we did helped her in that transition as well and to help her be able to walk away from the sport and she had to walk away due to an injury. So it's again, it's one of those hard things where she was kind of forced out and to be able to walk away on in a good way and to move on to that next chapter. So she, for me just kind of embodies so many different elements that I'm trying to help my clients do. Amazing.

And I think that's really important to note. We don't always reach the goal we think we want to reach, but having the buildup of confidence and knowing who we truly are and that we can be okay with that and walk away with grace and a better understanding of ourselves to know what we're going to do next, that's huge. And I think that's something that so many people who are entrepreneurs, business leaders, people from the military, people who are athletes and have their identity's wrapped up so much in those roles, as we said we're talking about, it can be really hard to go into the unknown and go into that without the self doubt, the fear.

No, exactly. And that's one of the reasons why a lot of athletes are pretty good when they do if whether they become entrepreneurs or go into the business world because they've had to navigate that unknown for quite a while of you do all this work, all this preparation, then you step into a moment, you don't know what's going to happen. And you have to be able to then know that everything you've done is enough. And now you have to step and let go and just be in the moment and let things flow and trust. And then you'll get some feedback and you'll go back to the drawing board afterwards and do it all over again.

You come across as very self assured. You are a woman with a plan, very confident. I have ultimate trust and utmost trust that you'd be able to help me solve an issue or anybody else that I would refer to you. Have you ever had to deal with those self doubts? Whether it was starting your business, writing a book for the first time, the second time, or just figuring out how to navigate with clients all the time?

Yeah, I don't think you can maneuver through. I think part of being self assured is knowing that those doubts can still come up. They don't have to define your experience or define what's going to happen next. And definitely early on in my career, I think I let them define it and it would definitely be a little bit more of a roller coaster ride earlier on in my career and getting things started. In one sense I was, I started a business because when I started doing even the physical work with athletes through a technique called muscle activation techniques, no one was hiring for that. So it's kind of, it was like, if I want to do this, I got to create it for myself. And then it was the same when I transitioned into doing the mental performance is. It wasn't as prevalent as it is now. So it wasn't, you know, professional teams weren't out there hiring. Universities usually just use their professors to kind of work with their team. So it was very different. So again, it was kind of if I want to do this, I have to do this for myself. And there was a lot of doubt back then in terms of if I was doing things right, if I was on the right trajectory. But I think the perseverance I had as an athlete helped me. I just kept working at it and trying to figure it out. And my attention to detail has always been, I think, an asset for me in every everything I've done. And so just really becoming my own advocate. So even if I may hire somebody to do something like SEO, I still take it upon myself to be as knowledgeable as I possibly can be. So I know that they're doing it right and I can ask the right questions and, you know, make sure things are being done correctly. It'd be the same with my accountants. I try to know as much as I possibly can know because people are human and they won't always get it right. And so at least it's ultimately it's on me. It's my business. So I have to make sure that I know as much as I as I possibly can. And as I've gone through life, a big thing is I'm a big proponent on I can't tell people to do something I would never do. And I also know that I can only bring people up to the level I've already gone to myself. So I've constantly worked on myself and I think that's a huge part of being a leader or helping people is you have to constantly be working on yourself and trying to find ways to make sure that you are leading exactly by example, which is what I've always done in sports. I led by example. And that's what I've continued to do. And so that's allowed me to get to a place where what you see now where I am very self assured. I still sometimes I'm like I don't know if what I'm doing right now is going to work, but it doesn't stop me and starting to understand that some things work out, some things don't work out. You just got to keep keep trying it. I had that dream again. My small business needs to hire, but I don't use LinkedIn and I hire an energy vampire, but also they're a literal vampire. And suddenly my team is spending all their time sharpening wooden stakes and buying bulk silver and rehearsing ancient chants. And then I wake up.

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What are some of the other inner skills that you think are important for somebody to go into a business with? Because I think a lot of times entrepreneurs, we go into something because we're solving a problem for ourselves or something we're passionate about. But I think about people who for instance, love baking and they want to start a cupcake shop or bake shop, but then they realize they have to do all these other parts of the business that don't bring them as much joy. So what would you say are some of the skills that we should bring to these constructs to make us be better at our businesses and also have that mindset shift of yeah, this is all fun, even the, you know, boring, the, the accounting, all the things that we do ourselves first before we get to the scale of hiring people.

What comes to mind for me is a curious mindset and I think that's been something that's helped me because you're correct, when I got into it, I wasn't thinking about all the business side of the equation. I was thinking about just sitting down with a client and helping that, that person. And then you start to realize that there's so much more to the equation that usually is not taught in school. They teach you how to do the job, not the work behind running a business. And I think I just got really curious and wanted to try and understand as much as I could about all these different facets and see if I could do it. So I think the curiosity is a huge component is just be curious and, and see what happens from there. Because I think if you stay curious, even though it may not be your preferred task to do, you will still come at it from a better place than if you're looking at it and resisting that it's something you're going to have to do versus let's understand this, let's figure this out and then eventually, if I can, let's hand it off. Because it's not something I prefer to spend my time on.

I think that approach is very reasonable. But sometimes we Also get really emotional when it comes to the things that we love to do. How can we build our businesses, how can we do those things and bring a curious mindset without necessarily understanding how to self regulate and without getting burned out.

I think self regulation is a huge skill component for an entrepreneur. You have to be able to self regulate, you have to take care of yourself, you have to do self care. I still meditate, I still work out, I do saunas, I do cold plunges. I do. And I mean a big part of that is because of the athlete in me and I work with athletes and you know, again, I don't want to tell them to do something I'm not going to do. But I think at the same time that's a huge part that allows me to not burn out running a business. Because a lot of the time if we get into the motive and I've done it myself, I've made that mistake. If you just go do, do like just, or go all the time, you just, your energy is completely drained, your battery's gone. And so even going back to like sleep, I make sleep a huge priority for myself. And so I think you have to, to be a high performer in anything running a business or otherwise, you have to almost attack it like an athlete would attack their own recovery. Right. And to make sure that you are doing the things that for you really re, energize you, keep you steady, to learn techniques to help self regulate yourself. In the middle of maybe a really busy, stressful day. It doesn't have to take long. You don't have to do a 30 minute meditation, you can do, you know, a couple breathing exercises. There's, there's ways to self regulate, you know, in a moment, very briefly your day and then, but also to carve out those bigger windows of whether it's meditation or you know, going and walking in nature, whatever it is that you, you need to do, you have to make sure you do that. Because then when you come into your work, you'll be much more able to be more efficient, higher quality work, get things done, be more creative. Because a lot of time you have to be creative when you're running a business, finding new ways to maybe do things and if you've drained your battery, you're, there's no way you're going to be able to be creative.

I think that's where a lot of us trip up as well. We get so involved in the doing. You have to get this done, you have to get that done. You have to work 60 hours that we get to that burnout phase before we realize, oh, I'll go further, maybe a little bit slower, but with a much stronger foundation. If I sleep enough, if I take the time out to go on walks with my dog. I only say that because my dog's been wondering all morning when we're going out or take the time to actually eat a meal or say, you know what? I have to take a mental health day today, and I'm going to go exercise and spend time getting all the things, resting, doing whatever, you know, meditating, journaling, whatever it might be so that we can come back and be fresh and be excited again. And like you said, have that creative juice, that curiosity flowing.

Exactly. Yeah. And I think, as you said, because of my athletic background, that's just always been something a little bit woven into me, creating routines and finding a structure. Like, I have a morning routine, right. To make sure I do things first thing in the morning that do help me to, you know, set myself up for the day. But I said it's sometimes it is so easy to just fall into that trap of just, here's my long list of things I want to do. And sometimes it's because I'm so passionate and I want to just, like, get it all done. Like, I want to move it forward so I can implement it with clients. And you. I have to hold myself back to saying, you know what? There's always going to be something to do. Like, let's just chip away at this and make sure that we're also taking care of ourselves at the same time.

We're going to obviously have your website linked and your book so that people can know where to purchase it and learn from everything that you've put into the world. I did have a couple of last questions. One is, you were mentioning this earlier, and truly, there was no playbook for coaches when you started this business. So how have you seen the field change? And even the things that you have to consider or the techniques you have to use, have those changed over the past, you know, almost 18 years that you've had this business?

Technique's not as much. I think, you know, the way that I, I guess talk to my clients about it, maybe that's evolved with time or just finding a better, better way to introduce it or talk to them about it. But things like meditation have been there for so long, and they're still there today. There's more research now behind it that can obviously help with the evidence to support it. But it was something I was a big proponent of back when I first started the business and I still today. So the techniques, not so much have changed. The business has definitely changed because yeah, there's, there's so many people now who do this. You have, you know, teams that do it, organizations that are hiring people to do it. A lot of I said professional teams are hiring people, you know, full time to do it. You have social media now that was non existent really back when I, I remember going to some meeting and someone, you know, mentioned Twitter for the first time and I was like, what is this thing? So you have that evolution of, of, you know, how do you navigate with all these things and find, you know, continue to figure out for myself where I want to fit. And not necessarily there are some people who I think make a living just doing social media and posting stuff on social media and that's. I do YouTube, I think that's a more sustainable thing. But you know, it's so easy and I've done it where I'm like, oh, maybe I should go in that direction and realize that's not the avenue for me to really use my time or my energy. It doesn't fit me. So I think that's where you have to start to. For me, like I had to get really, really clear on with all these new options of ways that you can, I guess, advertise or help people. You know, what's the best, best fit for me? Yeah, absolutely.

And what is a quote, mantra, verse, poem, motto, words of wisdom that you would like everybody who's listening or watching this episode to really think about.

For me, a big one that I currently use is just breathe and observe. And I think that's a big thing because it goes back to some of the stuff we talked about when get chaotic to just focus on your breathing and just step back into more of an observer role. It really helps us to be able to self regulate. It helps us to not get too reactive, to be able to maybe respond, to not get hooked into some type of story about, you know, something that just happened to like really take that kind of metaphorical step back. And I think that for me has always been a big thing to not. And it's not just the, you know, the situation you need to breathe and observe, it's also yourself is just to observe. Observe the emotions as they kick up or the story as they up and just try and you know, observe it. Let it kind of do its course and then from a calm place, you know, take that step forward and choose your response to whatever it is that has occurred. Yeah, yeah, take that time.

Such good advice. Thank you so much, Kate. This has been fun. I've loved learning a little bit more about you, the way that you work with people. And just to take this time, you're very calming as well. So I feel like I've taken a little bit of a moment to also remember to breathe and be intentional. And I hope everybody who's listening to this episode has that same feeling. And of course, as I said, we'll have Kate's book the Athlete within linked in the show notes as well as her website. So if you are an athlete, if you are a high performer, if you are in the military and you're looking to make a change, you need somebody to help provide some guidance. Kate Allgood will be here for you. Thanks for listening or watching to this episode of youf Brand Amplified. Don't forget to leave us a rating or review on your favorite podcast listening platform. And if you want to learn more, check us out@yourbrandamplified.com.

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