Youth Series: What is Confidence? How Do We Grow It?



How do we build real confidence, and how do we stay true to ourselves as we grow?



In this episode of the Mental Fitness Matters Show, Tracy sits down with Nina—now 12 years old and returning five years after her first appearance. Together, they break down what confidence really means, how our self-belief evolves over time, and why affirmations, courage, and authenticity matter.



Nina shares her personal journey growing up, building confidence, and facing fears—even when it isn’t easy. You’ll hear a look back at the affirmations that helped her as a child, and see what’s changed (and what hasn’t) as she’s grown.



This conversation is for everyone—parents, educators, and young people—looking for practical ways to nurture confidence and support authentic growth.



Watch the full episode above.







Join the conversation:




* What does confidence mean to you?



* What affirmations help you stay strong?




Like, comment, and subscribe for more on mental fitness, personal growth, and well-being.



#Confidence #MentalFitness #Growth #Authenticity #BeYourself

Trauma changes the brain—but so does healing.In this powerful episode of Mental Fitness Matters, we explore how trauma impacts the brain’s structure and function, and how innovative tools like neurofeedback, brain mapping, and mindfulness can help support recovery.



💬 Episode Overview



We kick things off with a thought-provoking question:




“I wear many masks: anger, anxiety, silence, perfectionism… I started as protection—but now, I might be holding you back. Who am I?”




If you guessed trauma, you’re absolutely right.



This episode is for you if:




* You’ve experienced trauma and want to better understand what’s happening in your mind and body



* You work in a helping profession and support others through healing



* You’re simply curious about how the brain processes emotional pain








🔍 In this episode, we cover:




* What trauma is (and what it isn’t)



* The difference between acute, chronic, complex, developmental, and vicarious trauma



* How trauma affects the amygdala, hippocampus, and prefrontal cortex



* Why your brain might stay in survival mode (fight, flight, freeze)



* How tools like neurofeedback and brain mapping can support recovery



* Holistic strategies for healing — including mindfulness, movement, and therapy








🧠 Why This Matters



Trauma isn’t just “in your head.” It’s a whole-brain, whole-body experience that can affect how we think, feel, and connect with others.



But here’s the good news: your brain is neuroplastic. With the right tools and support, you can retrain your brain to feel safe, regulated, and empowered again.







❤️ Final Thoughts



You are not broken. Your brain has been trying to protect you — and now, it can learn to heal.



If this message resonates with you, we invite you to:



Subscribe to the Mental Fitness Matters channel for more conversations like this



Watch the episode



Share it with someone who may need it!

In this enlightening episode of the Mental Fitness Matters Podcast, I dive deep into the world of neurofeedback—a cutting-edge therapy with the potential to transform your mental health and performance. 



Whether you’re curious about enhancing your mental performance, managing stress, or addressing specific mental health concerns, you’re probably wondering: Is neurofeedback right for me? 



Join me as I tackle the most frequently asked questions surrounding neurofeedback, uncovering who makes an ideal candidate for this innovative approach. Tune in to discover insights that could open a new chapter in your personal wellness journey! Shine Brighter!!



WATCH VIDEO



#MentalFitnessMatters #Neurofeedback #PeakPerformance #MentalEdgeFitnessSolutions #GrowthMindset #SelfTalk #SelfConfidence #Braintraining #PerformanceOptimization #SportsPsychology #MentalPerformance

Ready to take your game to the next level? Join Tracy and Destiny Wilson from Mental Edge Fitness Solutions as they reveal the secrets of our 10-session Mental Skills Training Program. Discover how skills like Growth Mindset, Self-Talk, and Self-Confidence can transform your performance. Curious about Mindfulness, Imagery, and Goal Setting? We’ve got you covered. Don’t miss out—subscribe, like, and share to unlock your full potential!



WATCH VIDEO



#MentalFitnessMatters #MentalSkillsTraining #PeakPerformance #MentalEdgeFitnessSolutions #GrowthMindset #SelfTalk #SelfConfidence #Mindfulness #BreathingTechniques #Imagery #GoalSetting #MentalHealth #AthleteMindset #PerformanceOptimization #SportsPsychology #TracyMcMillan #DestinyWilson #MentalPerformance #SubscribeNow #ShineBright #UnlockPotential

Unleash Your Potential: Mind Over Matter! Unlock Your Mental Edge with Destiny Wilson, a certified Mental Performance Trainer.



Have you ever wondered why some athletes thrive under pressure while others seem to falter? Do you feel there’s a missing piece in your game that’s holding you back from reaching your full potential? Here’s a secret: your mind holds the key to unlocking untapped potential! Welcome to another exhilarating episode of the Mental Fitness Matters show!



On this epissody, we’re diving deep into Mental Skills Training 101. We’ll show you how to harness the power of your mind to optimize your performance. Whether you’re an athlete, a coach, or simply curious about mental training, this show is for you. And stay tuned for Part 2, where we’ll break down the five Mental Skills used by my company, Mental Edge Fitness Solutions. As athletes, we devote countless hours to physical conditioning and training—undoubtedly crucial aspects of our success. But when we peel back the layers of sports, we often find that the biggest hurdles are mental… Overthinking, lack of confidence, and struggling to bounce back after mistakes are just a few common challenges.



WATCH VIDEO



#MentalFitnessMatters #MentalSkillsTraining #AthleteMindset #PeakPerformance #MentalEdgeFitnessSolutions #SportsPsychology #MentalTraining #PerformanceOptimization #BrainHealth #AthleteSuccess #MindOverMatter #MentalStrength #Coaching #SportsPerformance #MindsetMatters #MentalHealth #ShineBright

Hey Hey, Mental Fitness Matters family! Are you tired of feeling stuck in a cycle of mental fatigue, negative self-talk, and lacking motivation? Do you find yourself constantly postponing tasks until they become overwhelming? If you’re nodding along, then today’s episode of the Mental Fitness Matters show, titled “Test, Don’t Guess Proactive Mental Wellness Solutions,” is tailor-made for you.



Let me ask you a question: What if it’s not you, but your brain that’s holding you back? Have you ever considered that the root cause of your mental exhaustion, sleep troubles, and lack of focus might lie within your brain’s functioning?



Mental health is often brushed aside until problems become too significant to ignore. But what if we flipped the script and became proactive in nurturing our mental well-being? What if we understood that better mental health directly translates to better performance? Intrigued? Let’s dive in.



Brain Mapping: A Proactive Tool



I’m Tracy Alston, your host, and if you’re new here, welcome to the Mental Fitness Matters show. As a licensed mental health therapist and a specialist in brain health, I’ve witnessed firsthand the transformative power of proactive mental wellness solutions.



Today, we’re delving into the world of brain mapping. Think of it as a personalized roadmap of your brain’s unique abilities—a mental fitness test for your brain. Using advanced imaging technologies, brain mapping allows us to visualize and understand the activity and connectivity within the brain.



But here’s the exciting part—it’s completely safe and non-invasive. By analyzing your brain’s activity, we can gain insights into crucial areas like focus, sleep patterns, stress response, emotional control, and more.



Test, Don’t Guess



Imagine if you broke your hand and the doctor decided to operate without an X-ray. Would you trust that diagnosis? Probably not. Similarly, we shouldn’t be guessing when it comes to our brain’s health. That’s where brain mapping comes in—it’s all about testing, not guessing.



As someone deeply entrenched in the mental health field, I’ve seen countless individuals undergo trial and error with medications and treatments. But with brain mapping, we can pinpoint issues accurately, leading to more effective interventions from the get-go.



Early Detection Leads to Early Intervention



Why is this relevant? Because early detection is key to preventing mental health challenges from spiraling out of control. Brain mapping allows us to identify patterns associated with burnout, stress, anxiety, and more. It’s like giving your brain an annual check-up.



Your brain is the engine of your body, and if it’s not firing on all cylinders, it affects every aspect of your life. That’s why recognizing these patterns early on can pave the way for targeted interventions, ensuring you’re mentally fit to tackle life’s challenges.



Mental Fitness Matters



At the end of the day, mental fitness is about equipping yourself with the right tools to navigate life’s hurdles. Brain mapping is just the beginning of your mental fitness journey—a tool to understand, maintain, and enhance your mental health.



So, how do you get started? Brain mapping typically takes 60-90 minutes, and from there, we can customize a treatment plan tailored to your bra...

The Mind of a gaming champion, a Conversation with Kendall Hamilton, we dive into the unseen world of mental fitness in professional gaming. If you’re a gamer or simply curious about the industry, you’re in for a treat!



Our guest is none other than Kendall Hamilton, a professional video gamer who has soared to fame as one of the top 10 players in the turbocharged world of 3v3 Rocket League. Buckle up as we journey through the mind of this elite gamer!



1. The Genesis of Gaming:



Kendall shares his gaming origin story, shedding light on how his journey into the gaming realm began. Did he start with a specific game, or was it a gradual evolution over time?



2. From Passion to Profession:



We explore the turning point in Kendall’s gaming journey when it transformed from a casual pastime to a serious profession. When did he know that gaming could be more than just a hobby?



3. Conquering Challenges and Convincing Parents:



Before becoming a pro, Kendall faced the challenge of convincing his mom that gaming was a viable career path. Hear about the hurdles he overcame on the road to professional gaming.



4. A Day in the Life of a Pro Gamer:



Kendall walks us through a typical day in his life, offering insights into the unique set of skills and routines required to thrive as a professional gamer.



5. Mental Warm-Ups and Rituals of a gaming champion :



Discover the mental warm-ups and pre-game rituals Kendall employs to stay sharp and focused in the highly competitive gaming arena.



6. Unwinding after Intense Sessions:



We delve into the crucial topic of mental well-being, exploring how Kendall unwinds and takes care of his mind after challenging gaming sessions or tournaments.



7. Navigating the Professional Landscape:



Gaming is now a career, and Kendall shares insights into how he secures sponsorships and gets paid for his skill in the gaming world.



8. Building Positive Connections:



Explore the importance of fostering positive relationships in the gaming community and how these connections contribute to Kendall’s mental health.



9. Goals and Excitement:



Kendall opens up about his future goals and what he’s most excited about in the ever-evolving world of gaming.



10. Physical vs. Mental:



Is gaming more physical or mental? Kendall provides insights into the training required for competitive gaming and discusses the balance between physical and mental aspects.



Thanks for joining us on this exciting episode of Mental Fitness Matters Show! Stay tuned for more conversations that unravel the minds behind remarkable achievements. Shine bright, Mental Fitness Matters community! 

Welcome to Mental Fitness Matters, where today’s journey into unlocking potential is led by none other than the acclaimed Game Changer, Dr. Gigi Hamilton. Her pioneering approach to mental fitness is not just a philosophy; it’s a transformative practice that empowers individuals to transcend their limits. Join us as we delve into an inspiring dialogue with Dr. Gigi Hamilton, exploring the pivotal role of mental fitness in realizing one’s full potential.



Mental Fitness: The Foundation of Unlocking Potential



Diving deep into the essence of mental fitness, Dr. Gigi Hamilton shares her insights on how mental well-being serves as the cornerstone of unlocking human potential. Her extensive experience as an organizational psychologist and licensed mental health counselor has equipped her with the tools to foster resilience, adaptability, and growth.



From Military Discipline to Mental Agility: Dr. Gigi Hamilton’s Journey



Dr. Gigi Hamilton’s remarkable transition from a disciplined military background to a luminary in mental health illustrates the profound impact of mental fitness on personal development. This section sheds light on how her experiences have shaped her unique approach to enhancing mental agility and strength.



Championing Diversity: Dr. Gigi Hamilton’s Impact on Mental Fitness



As The Game Changer, Dr. Gigi Hamilton emphasizes the critical importance of inclusivity and cultural competence in mental health practices. Here, we explore her efforts to amplify the voices of black mental health professionals and her commitment to making mental fitness accessible to diverse communities.



Fostering Conversations: Creating Spaces for Mental Fitness



Understanding the power of dialogue in mental health, Dr. Gigi Hamilton advocates for the creation of safe, supportive environments where individuals can openly discuss their journeys toward mental fitness. This commitment to nurturing safe spaces is instrumental in facilitating personal and communal growth.



The Game Changer Philosophy: Dr. Gigi Hamilton on Mental Fitness



In this section, Dr. Gigi Hamilton unpacks the philosophy behind her title, “The Game Changer,” and how it reflects her mission to revolutionize mental health advocacy. Her innovative strategies aim to empower individuals to embrace mental fitness as a key to unlocking their true potential.



A Vision for the Future: Dr. Gigi Hamilton’s Mental Fitness Goals



Looking forward, Dr. Gigi Hamilton shares her visionary goals for the mental fitness movement, focusing on the broader implications of mental health accessibility and education. Her aspirations highlight the transformative potential of mental fitness in shaping a more resilient, empowered society.



Practical Wisdom: Enhancing Mental Fitness with Dr. Gigi Hamilton



Concluding our exploration, Dr. Gigi Hamilton offers actionable advice for individuals seeking to enhance their mental fitness. These strategies are designed to support personal well-being, resilience, and the journey towards unlocking one’s potential.



Empowering Transformation with Dr. Gigi Hamilton 🚀



Embarking on this conversation with Dr. Gigi Hamilton, The Game Changer, illuminates the path to unlocking potential through mental fitness. As we embrace her insights and guidance, let’s commit to the practices that fortify our mental resilience and propel us towards our fullest potential.

Welcome back to the Mental Fitness Matters channel! Are you struggling to get quality sleep night after night? Well, you’re in for a treat because today we’re diving into the transformative world of “Sleep Hygiene”!



What exactly is sleep hygiene? Think of it as the personal care routine for your sleep. But there’s more to it, and we’ll be exploring these essential tips in our full video. You won’t believe how simple changes can revolutionize your sleep!



Did you know that sleep affects your mental, physical, and emotional health in more ways than one? We’ve got some eye-opening insights, including surprising findings from an Ohio State University study. Stay tuned for the full discussion in our video!



To dive deeper into the world of sleep hygiene and unlock the secrets to a better night’s sleep, make sure to watch our Mental Fitness Matters video.



Don’t forget to like, share, and subscribe for more life-changing content! See you there!

As we step into the New Year, the mix of emotions is real. Excitement for the possibilities, a tinge of sadness for personal losses, and a touch of anxiety for the unknowns. In this episode, I am providing you with tips and strategies to transform that anxiety into excitement and set the stage for a Stress-Free Start to the year, using the acronym C.A.R.E.



Changing the Narrative- Changing your narrative involves flipping the script from worse case scenarios to empowering thoughts. By reframing our perspective, we foster a mindset that encourages proactive problem solving and a positive approach to challenges. 



Activate the Power of Pause- learn how to intentionally take a moment to pause and disrupt anxious thought patterns. 



Remember Your Stress-Free Toolkit- A personal arsenal against stress and anxiety. In this episode learn how to create a stress-free toolkit for any season of life.



Embrace the Journey- New beginnings bring pressure, but the highs and lows are essential for growth. Practice C.A.R.E. daily to gain better control over the waves of anxiety and stress.



Mental Fitness Matters family, you have the power to set the tone for any season of your life. Changing your narrative, activating the power of pause, remembering your Stress-Free Toolkit and embracing the journey- these ingredients ensure a New Year full of excitement and joy.



Subscribe and share this episode for a stress-free start! Shine Bright like the Stars you are!

We all know and are familiar with what we consider our busy seasons throughout the year! Whether it’s the holiday season, a season of loss or transition, or a season in your life that is just beginning or ending, managing your stress levels, emotions, and overall health throughout busy seasons can be difficult. 



I want to give you 5 tips for managing stress during a busy season in your life. 



WATCH VIDEO

WATCH VIDEO













Learn Coaching with Intention with Frankie Littlejohn. Coaching is no easy job. You are tasked with balancing the performance of a team while striving to develop well-rounded, confident, and kind individuals. 



Frankie LittleJohn



Head Women & Men’s Track & Field Coach at Pine Lake Prep Defensive end/Center for the National Arena Football Leagues Carolina Predators Defensive End/Center for the TEAM USA National All-star team 2019 inducted into the European Football Hall of fame for TEAM USA International for playing 12 years in Italy, Germany, France BS in Exercise Science from North Greenville University with Minor in Psychology. BS in Neuromuscular Science from Winston Salem State University



Topic :



* As a former collegiate athlete, a current athlete, and a coach, talk about the importance of guidance not just in competing, but in preparation.* What are you seeing as some of the biggest changes as it relates to talking about the importance of not just training your body, but training your mind?* What are the biggest mental fitness hurdles you see in our youth today and how do we coach for the 21st century? What if anything needs to shift?* The world is getting faster, and the idea vs. reality of being that NEXT star and instant success is where a lot of our youth focus today, how do you see this impacting the kids you are training and coaching* What are your thoughts on NIL and does that change how you prepare your youth?* What do you see as some of the biggest challenges our youth are facing today and how is that impacting their performance?* How do you go about balancing the performance of a team, while striving to develop well-rounded individuals? * What do you see (if anything) as some of the barriers or challenges when it comes to discussing mental fitness with parents?  * People are talking more about mental health and the mental side of the game than ever before, how are you training/equipping your students to build confidence and a better mindset * What does mental fitness mean to you? * What’s your “why”?* Who was your role model and what qualities and/or characteristics have you tried to carry over* Majority of kids think they are going pro, what advice and/or tips do you have for parents and our youth as we both know the odds of that



WATCH VIDEO

WATCH VIDEO













Que Tucker is the commissioner of the North Carolina High School Athletic Association. Que oversees the entire operation of the Association, which includes a staff of 17, a sports program consisting of 13 different sports, culminating in the 90 state team championships for men and women. As a native of Rockingham County, Que played college basketball at Mars Hill College and earned a master’s degree in physical education from the University of North Carolina at Greensboro. She also coached alongside Kay Yow at NC State….



* Tell us a little about your journey* 50th anniversary of Title 9 and as someone who has navigated sports as an athlete a coach and an administrator you’ve seen the effects and changes to the face of title 9 sports have brought forth. How do you handle the stress of managing athletics at a state level?* Looking over the journey of Title 9, over the last 50 years, what would you say looks different about your student-athlete experience from then until now….* Looking back at the progress that’s been made over the last 50 years and some of the hurdles you had to cross, what’s one hurdle that you’ve dealt with that doesn’t exist for girls today?







WATCH VIDEO

WATCH VIDEO BELOW













Family Mental Health History Matters? How many of you know your family history and not just medical family history, but mental health family history?



And most importantly do you think it matters!!



I want to talk about this topic because I truly think it’s important and it can change how you operate in your life on a daily basis. As someone who is very curious and loves to study human behavior and performance I know there are so many factors that go into making us who we are, but also many factors that go into us becoming who we are meant to be.



So, today we are talking about Family History



Family history matters for all areas of health, but it truly can affect your mental health.



According to scientific research having family members with 



* Anxiety* Depression* Add/ADHD* Bipolar * Addictions or* Dementia



Increases your risk….WATCH VIDEO

How many times have you attempted to start something, in particular with your health and wellness?



Whether it’s pursuing a new goal for your life, around a workout schedule, or weight management, how many times have you thought about starting and have said you’ll just wait until tomorrow, or next month or next year and then the time comes around and you haven’t started? 



We’ve all done this before right?! Well on today’s show, I’ve brought back an amazing guest Christiane Matey, Integrative and functional Dietician and the Founder of MINT Nutrition, so we can talk about the benefits of creating healthy habits and boundaries so that we can live consistently healthier lifestyles.



LISTEN TO THE PODCAST 

WATCH VIDEO BELOW













Representation Matters For Mental Health with Nadine Ford. Whether it’s a fictional character, family member, or someone in the spotlight we’ve never met- those of us who have been marginalized, excluded, or traumatized by society know just how much it means to simply see yourself in someone else.



Nadine Ford is a drowning prevention ambassador and swim instructor



Tell us a little about who you are and your journey. How did you first start your swimming journey and why did you decide to transition from individual swimmer to starting a US Masters Swim Club?



Starting the only black female-led US Master Swim Club, what do you find is the most common misconception or “myth” you work on dispelling?



How has your experience with swimming, throughout the years, aided your own mental health?



If we have time, how important was the US Olympic Committee’s reversal against the ban on caps for black hair?



Talk about the benefits of swimming for physical and mental health Let’s speak about why representation matters in everything that we do.



How important is it to your mental health, your confidence and self-value to feel included, seen, and represented in the spaces guy walking into on a daily basis (community, job/career, family, sports)

WATCH VIDEO BELOW













Have you ever wonder been on vacation, attended a meeting, concert or watched a movie and walked away feeling so inspired and excited that your mind is flooded with a million ideas and creative thoughts about what you’re going to do and what you want to accomplish and then, you get back out of that space and back into your own reality and all the things you were thinking of, and ready to do, that when its time to actually sit down and do them, the motivation isn’t there?



We’ve all been there, right? Well today, I want to talk to us about, motivation vs. inspiration and how to use both of them to accomplish your goals, dreams, and desires.



LISTEN TO THE PODCAST

WATCH VIDEO













Back to school, it is that time of the year when kids are heading back to school. Some may even be in school already, but this is a BIG transitional period for a lot of people so today I wanted to do a show for my parents out there so that we can take a closer look at what your kids may be feeling and how to begin to understand some of their feelings and emotions, how to help them understand their feelings and emotions and how to address some of the behaviors you may be noticing.



Think about it for yourself as parents. Transitions whether going into a new space or place for the first time, or for the first time in a long time can cause a little stress and anxiety for you, so imagine what your kids are feeling and some of them don’t even know how to put a label or word to it yet.



Things that can cause kids to act anxious but they might not have the words for: 



* Going back to school* Entering into a new setting* Past traumas (bullying in school or online)* Making new friends, being the new kid* Feeling excluded (every kid knows when they aren’t invited to something* Kids may be picking up on your anxiety as a parent……



Things to pay attention to as a parent:WATCH VIDEO

WATCH VIDEO BELOW













Learn how to heal through food with Christiane Matey, an Integrative and functional Dietician and the Founder of MINT Nutrition, with a depth of experience in health, wellness, and fitness. She is a graduate of the Culinary Institute of America and a graduate of the Master of Science in Health Sciences (MSHS) Program in Integrative Medicine from George Washington University’s School of Medicine and she has spent decades crafting foods from scratch in kitchens—all over, New York City, Boston, London, and beyond.



Understanding You + Healing From Within



Achieve genuine, whole-body wellness. In order to do this, and get at the underlying root causes for your symptoms, fully understand your health needs and goals through in-depth assessments and specialized testing.



WATCH VIDEO



https://www.themintnutrition.com

Kwame Dixon is a 1987 graduate of the University of Pittsburgh, where he played football and earned a bachelor’s degree in business administration.  Coach Kwame Dixon has been an educator and coach for the past 31 years. In addition to being the owner of the speed school for the past 5 years, he currently serves as the offensive coordinator ad quarterback coach at Holly Springs HS. His previous coaching assignments include QB coach at Wake Forest HS (2020), OC/QB coach at Leesville Road (2019), and the same positions at Sanderson HS (2017 and 2018). His last head coaching position was when he took over a Green Hope HS program that had lost its previous 38 straight games. Which, at the time, was the longest active losing streak in NC. While there from 2011 -2016 he went to the state playoffs 5 out of 6 years and won the conference once. Prior to GHHS, Dixon served on the staff at NCCU as the WR coach and recruiting coordinator for 3 seasons (2008-2010). For three seasons (2005-07), Dixon served as head coach at West Johnston High School in Benson, N.C. In 2007, he led the Wildcats to a single-season school record seven victories (7-5), the school’s first-ever state playoff appearance and the program’s highest conference finish at second place in the Greater Neuse Conference. During the 2000-04 seasons, Dixon was head coach at Cambridge (Mass.) High School, where he posted the highest winning percentage in school history, recorded the most wins in a single season and was voted as 2003 Massachusetts Coach of the Year.



On the collegiate level, Dixon has worked as wide receivers coach at the University of Rhode Island (1999) and held terms as assistant head coach/quarterbacks coach and running backs coach/recruiting coordinator at Northern Arizona University (1995-98). In 2003, Dixon was named the Coach of the Year, and he has the highest winning percentage in Cambridge school history. He also holds the Cambridge record for the most wins in a single season. Dixon was also named the NFL/New England Patriots Coach of the Week two times at Cambridge, and he recorded the first back-to-back eight-win seasons in Cambridge history.  He has also performed NFL summer internships with the Green Bay Packers (1998) and Carolina Panthers (1996).



WATHC VIDEO