Quick Summary: Cheryl talks with Cortnee White, a sports therapist, mental performance coach, and owner of @TheAthleteMind , about the mindset side of starting a sport in midlife. You’ll learn why being a beginner feels so vulnerable, how to get better without making your hobby feel like work, and how to choose a “mind stance” that helps you enjoy the game whether you win or lose.
Intro:
Maybe it’s pickleball, golf, tennis, or a running club. Starting a sport as a hobby in midlife is good for us. But it can bring up a lot between our ears: comparing ourselves to other people, getting frustrated with ourselves, and feeling like a beginner when we’re good at so many other things.
In this episode, I welcome Cortnee White, a sports therapist, mental performance coach, and the owner of The Athlete Mind. Cortnee has been an athlete her whole life, from youth sports to NCAA to fitness competitions and even women’s arena tackle football. Today she helps athletes from kids to pros understand how their mind, body, and behavior work together under pressure. We talk about why competition feels so uncomfortable for some of us, her “no zero” approach to practice, a simple way to handle frustration, and the three mind stances she teaches her athletes.
What You’ll Learn:
✔ The Beginner Challenge: Why trying something new in midlife feels so vulnerable, and why you get to decide what this sport means to you
✔ The “No Zero” Approach: How small, focused practice (even five minutes) builds momentum without turning your hobby into a chore
✔ Catch It, Disrupt It, Redirect It: A simple method for handling frustration on the course or court, plus Cortnee’s three mind stances: the Challenger, the Anchor, and the Appreciator
Links & Resources:
Cortnee’s website: theathletemind.com
The Athlete Mind on Instagram: @theathlete_mind
This episode’s sponsor, Barre3 Arlington. Your first class is free, and listeners get $10 off a class package with code ARLMINDYOURMIDLIFE. Located in Ballston, Arlington, Virginia.
Connect with Cheryl: @cherylpfischer on Instagram, LinkedIn, and Facebook
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Frequently Asked Questions:
Why is it so hard to be a beginner at a sport in midlife?
Cortnee says that by midlife we’ve become competent in many areas, like work and raising children. Starting something new asks us to not be good at something, which feels vulnerable and leads to comparison.
What if I don’t like competition?
Cortnee says competition asks you to take risks and step into uncertainty, so it can feel uncomfortable. Sometimes there’s a story behind that feeling. Other times competition is just unfamiliar, and anything unfamiliar feels uncomfortable.
How can I get better at golf or pickleball without practicing all the time?
Cortnee says there’s plenty of room between practicing seriously and not improving at all. She uses a “no zero” approach. On a busy day, five focused minutes on one thing, like your putting setup, still counts and keeps your momentum going.
How do I handle frustration when I’m playing a sport?
Cortnee teaches “catch it, disrupt it, redirect it.” First, notice and name what’s happening (“I’m starting to rush”). Next, do something physical to release the energy, like gripping and releasing your hands. Then ask yourself what one thing you can control next.
What is a mind stance in sports?
A mind stance is a mental stance you choose before you play and come back to, the same way you return to your physical stance. Cortnee teaches three: the Challenger takes on the challenge, the Anchor stays steady through the storm, and the Appreciator focuses on joy and meaning.
Do I have to be good at a sport for it to be worth doing?
No. Cortnee’s main takeaway is that you don’t have to be good at something for it to be good for you. Trying, being courageous, and tolerating the vulnerability of being a beginner are what’s worth focusing on.
Episode Chapters:
00:00:00 - Midlife Sports And Mindset Setup
00:04:19 - Why Starting Feels Hard
00:08:31 - Competition And Identity Stories
00:15:20 - Practice Without All Or Nothing
00:21:12 - Frustration Reset Toolkit
00:26:42 - Three Mind Stances For Athletes
00:35:54 - Key Takeaway And Listener Actions
Music: Cartwheels by Good News Tunes, licensed by Premium Beats. YouTube ID: NOYTHM5TOK62B7JY
Why This Episode Matters:
When you let go of having to be good at something, you free yourself to enjoy the game, move your body, and grow in confidence. In Cheryl’s words: do the thing to enjoy the thing.
Take a little bit better care of yourself in midlife.
