https://www.theother23hourscoaching.com/blog daily 0.75 2023-05-18 https://www.theother23hourscoaching.com/blog/is-stress-good-or-bad-for-your-health-and-performance monthly 0.5 2023-05-18 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/ca4aec06-d5b6-41e1-9eb8-261c09c03a0c/_F_81441.jpg Blog - Is Stress Good Or Bad For Your Health and Performance? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.theother23hourscoaching.com/blog/the-5-best-ways-to-deal-with-post-workout-muscle-soreness-doms monthly 0.5 2025-01-30 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/ca4aec06-d5b6-41e1-9eb8-261c09c03a0c/_F_81441.jpg Blog - The 5 Best Ways To Deal With Post-Workout Muscle Soreness (DOMS) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.theother23hourscoaching.com/blog/does-the-perfect-morning-routine monthly 0.5 2025-01-30 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/ca4aec06-d5b6-41e1-9eb8-261c09c03a0c/_F_81441.jpg Blog - Does the perfect morning routine exist?  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.theother23hourscoaching.com/blog/workout-template-for-the-aging-athlete monthly 0.5 2025-01-30 https://www.theother23hourscoaching.com/blog/the-ultimate-guide-to-active-recovery monthly 0.5 2025-01-30 https://www.theother23hourscoaching.com/podcast daily 0.75 2022-12-16 https://www.theother23hourscoaching.com/podcast/schools-out-for-summer-season-1-finale monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/is-all-stress-bad monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/sleep-the-most-underrated-mental-and-physical-health-strategy-on-the-planet monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/strategies-for-supporting-your-mental-and-physical-health-while-traveling monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/vacation-mini-episode monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/supporting-your-favorite-entrepreneur monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/periods-your-health-and-the-patriarchy monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/using-celebration-and-ritual-to-make-sense-of-your-life-in-chaotic-times monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/how-to-choose-a-personal-trainer-coach-or-mental-health-professional monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/outside-the-binary-3-ways-to-manage-your-expectations-around-your-health-goals monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/self-care-tips-for-healers-beyond-the-bubble-bath monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/when-a-therapist-and-a-trainer-make-a-podcast monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/podcast/the-other-23-hours-podcast-trailer monthly 0.5 2022-12-16 https://www.theother23hourscoaching.com/instagram daily 0.75 2025-09-03 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192291411-SUZW7I8OXMMHH7FH8FAH/image-asset.png Instagram - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.theother23hourscoaching.com/home daily 1.0 2024-12-13 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/eb9a6ac7-03e2-4361-97e2-d90065d4e40a/mason+jar+smile.jpg Home - Hi, I’m Julie! Hi, I’m Julie Shiller, a mental performance coach combining over 15 years of experience in strength and conditioning, social work, and sport and performance psychology to help athletes and performers unlock their full potential—both in their craft and life. I founded The Other 23 Hours Coaching because while the field of play and the gym are important, the other 23 hours of the day truly shape your performance. I'm here to help you master the mental game, build resilience, and cultivate a winning mindset inside and outside your performance setting. My mission? To empower athletes and performers to: Dominate the Mental Game: Develop the mental skills to perform at your peak. Build Unbreakable Confidence: Believe in yourself, even when others doubt you. Optimize Performance: Achieve peak performance, both physically and mentally. Foster Positive Team Culture: Create supportive environments that drive success. Build a Well-Rounded Identity: Develop a fulfilling life outside of performance through mindfulness, stress management, and self-awareness. Because here’s the truth: whether it’s sport, performance, or life, success isn’t just about physical talent or technical skill. True excellence comes when we train the mental game with the same dedication and intention. And when you do that? Your confidence, consistency, and performance reach a whole new level. I earned my Master’s in Social Work from the University of Denver and my Bachelor’s in Sociology from the University of Hartford. I’m also a Certified Mental Performance Mastery Coach, Pain-Free Performance Specialist, Sleep, Stress Management, and Recovery Coach, and ACSM-Certified Personal trainer. Outside work, you’ll find me cheering for women’s sports, hiking with my black lab, Millie, sipping strong coffee, swinging a kettlebell, or relaxing on a rest day. Let’s take your mental game to the next level and help you thrive in performance and life. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Home https://www.theother23hourscoaching.com/privacy-policy daily 0.75 2022-12-13 https://www.theother23hourscoaching.com/services daily 0.75 2024-12-04 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/5dd81bb6-c342-4543-b064-90379e07dea6/supine.jpg Work With Me - Remote 1-on-1 Mental Performance Training Are you putting in the work—practicing, preparing, and doing everything you’re “supposed” to—but still struggling to perform under pressure? Do you feel like your self-talk, focus, or mental game is holding you back from reaching your peak, no matter how much effort you invest? Whether you're an athlete, speaker, musician, or business leader, high performance demands more than physical or technical skills. True success comes from mastering your mental game—that’s where I come in. With personalized mental performance coaching, I’ll meet you where you are and provide the tools, strategies, and support you need to break through barriers, stay composed under pressure, and perform at your best every time. If you're ready to move past self-doubt and mental blocks, I’m here to help you unlock your full potential. What’s Included: Monthly 60-Minute Consultation: A tailored session to pinpoint your goals and challenges and a detailed action plan specific to your needs. Custom Mental Skills Toolkit: Personalized resources like journal prompts, mindfulness exercises, habit-building strategies, and reflective activities to sharpen your mental edge. Weekly Accountability & Messaging Support: Ongoing guidance keeps you focused, motivated, and on track toward your goals. Investment: $449 per month for 3-months or $397 for a 6-month commitment https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/c68fd3b2-e5e1-4d01-bc87-2de1556a2d39/chalkboard+wall.jpg https://www.theother23hourscoaching.com/about-me daily 0.75 2024-12-04 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1663005640744-VAPMEC261P1UR33DUPG1/2.png About Me https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1663005641530-0WSAEJ60U6FWTT0SAFTB/3.png About Me https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1663005639998-8AFEFYFAFYEKCZ1WNJ5E/1.png About Me https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1663005642456-KAZCDECQ05KXI7CXPCXB/4.png About Me https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1663005643236-34I7PCYJB1VKX9DDAI8M/5.png About Me https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1709148422895-7H1ARV883NWI2NSXKOSY/download-1.jpg About Me - download-1.jpg https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/dc84433f-2e79-453a-97d0-8fef2238325a/black+and+white+battleropes.jpeg About Me Transform Your Mental Game and Unlock Your Full Potential Looking back, my biggest regret was stepping away from sports too early. By the age of 12, I walked away from team sports, overwhelmed by challenges like body image issues, performance anxiety, fear of failure, and a constant cycle of negative self-talk. Does this sound familiar? You're not alone. Many high performers face the mental load of pushing themselves to succeed. But here's the good news: there are strategies and tools to help you navigate these pressures and elevate your performance. At that point in my life, I needed a mentor who could help me face adversity, guide me through challenges on and off the field, and show me how to turn struggles into growth. It wasn't until later in life, through my undergraduate college professor's mentorship, that I developed the resilience, self-confidence, and positive mindset I needed to thrive. Their guidance transformed my life and shaped the work I do today. Now, I’m here to be that mentor for you. Whether you’re an athlete, coach, or high-performance professional outside of sport, I’m committed to helping you master the mental side of performance. Together, we’ll build the tools to navigate challenges, thrive under pressure, and show up as your best self—both in your career and your life. I also work with coaches, teams, parents, and organizations to cultivate environments that foster mental resilience and encourage open conversations about the mental game. Achieving peak performance is about more than just physical ability; neglecting the mental side leaves so much untapped potential on the table. With my expertise in social work, sport and performance psychology, and strength and conditioning, I’m ready to help you elevate your role—whether as an athlete, leader, or supporter of others striving for excellence. Let’s unlock your true potential and take your mindset, performance, and impact to the next level. https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/a6fc9275-0f5a-4069-9e58-e8a2479f06f6/Untitled+design.jpg About Me - Mental Skills Coaching For Coaches and Parents https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/a6fc9275-0f5a-4069-9e58-e8a2479f06f6/Untitled+design.jpg About Me - Mental Skills Coaching For High Performers https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/54f5e247-9c8b-4517-89f5-af12e63ecd18/Untitled+design.jpg About Me - Workshops For Teams and Organizations https://www.theother23hourscoaching.com/connect daily 0.75 2022-09-29 https://www.theother23hourscoaching.com/the-other-23-hours daily 0.75 2022-09-12 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192291411-SUZW7I8OXMMHH7FH8FAH/image-asset.png The Other 23 Hours - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192303865-8AD2RF28LU5BOD5CHQ1Q/image-asset.png The Other 23 Hours - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192302851-8ZH4VAIPX57F8D728UON/image-asset.png The Other 23 Hours - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192301515-PNP5QQH0V54F6N44DKHQ/image-asset.png The Other 23 Hours - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192305475-RK7TBD1DAZGWP53XPBC7/image-asset.jpeg The Other 23 Hours - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192308395-TKM72LEBOLVLBEZ679UX/image-asset.jpeg The Other 23 Hours - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192293508-ZDO9A06QC1HCTVFHN7LV/3+total+body+workouts+each+week.jpg The Other 23 Hours https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192294538-JY0UFFQ9FHGJCLEVE84D/document+section+to+support+your+training+.jpg The Other 23 Hours https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192295516-4GJ2TIXKJC7GSV1RV8QP/with+built+in+recovery+days+.PNG The Other 23 Hours https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192296254-K2BQD42SMD2BTYBLA65Y/You%27re+more+than+a+number.jpg The Other 23 Hours https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192297190-BFAKAWHP7M2GMLWT9KMZ/pre+training+check+in.jpg The Other 23 Hours https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192298108-77CFUU0LDT78WIC9KQSS/post+training+check+in.jpg The Other 23 Hours https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192299024-F9S6M7F06TWYLMITY0NV/Optional+Energy+System+Training+Day+%28Smart+Cardio%29.jpg The Other 23 Hours https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/1661192299869-E8JYV023FG8NDMQYVDUF/monthly+check+ins+.jpg The Other 23 Hours https://www.theother23hourscoaching.com/podcast-feed daily 0.75 2022-12-16 https://www.theother23hourscoaching.com/rock-your-recovery-for-coaches daily 0.75 2024-12-04 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/ca4aec06-d5b6-41e1-9eb8-261c09c03a0c/_F_81441.jpg 1-on-1 Mental Performance Coaching For Coaches As a high performer, you’re no stranger to pressure, long hours, and the constant drive to give your best. But what happens when you're running on empty? Coaching from a place of exhaustion or burnout impacts your athletes and your passion and well-being. I’ve been there. I know the mental and emotional toll of the role, and developing my mental performance toolkit has been a game-changer in reigniting my energy and focus. Now, I want to help you do the same. In our coaching sessions, I’ll teach you the same tools I give athletes to help them reach peak performance—tools that will help you perform at your best. Together, we’ll craft a personalized action plan that integrates seamlessly into your workday, allowing you to show up as your best self for your athletes, staff, and life outside of work. What’s Included: 60-Minute Monthly Mental Performance Coaching Call Focused, actionable insights tailored to your needs, designed to boost your energy and effectiveness. Mental Performance Action Plan A customized plan (delivered within 48 hours) to help you implement the strategies you need to thrive—personally and professionally. Weekly Accountability & Support Consistent check-ins to ensure you stay on track and energized, even on your busiest days. Monthly Follow-Up Regular touchpoints will be used to track your progress and refine your plan as needed. Investment: $449 per month for 3 months or $397 per month for a 6-month commitment https://www.theother23hourscoaching.com/workshops-for-coaches daily 0.75 2024-12-04 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/581f867d-419d-4158-b57d-cc6c9d9913cf/sitting+on+the+beach.jpg Workshops for Coaches As a coach, you’re expected to lead, inspire, and perform at your best—day in and day out. But without the right mental tools, it can be easy to burn out or feel like you’re not giving your athletes or your team the guidance they need. That's where these custom, coach-specific workshops come in. In these workshops, I’ll teach you how to build and implement your mental performance toolbox—empowering you to perform at your best and lead your athletes to success, both on and off the field. What You'll Learn: Mental Skills for Every Situation Master when and how to apply mental performance tools in practice, competition, and off-the-field conversations. Coaching Your Way Develop your unique coaching style while learning how to use sport as a platform to teach valuable life lessons. Leadership Development Build stronger leadership within your team, fostering accountability and empowerment among athletes and fellow coaches. Creating a Winning Culture Learn the strategies to develop a positive, high-performing team culture that motivates and unites athletes. Recognizing When Mental Performance Coaching is Needed Understand how to identify when athletes need 1-on-1 mental performance coaching to overcome mental barriers and reach their potential. https://www.theother23hourscoaching.com/my-favorites daily 0.75 2024-02-10 https://www.theother23hourscoaching.com/recovery-training daily 0.75 2022-11-28 https://images.squarespace-cdn.com/content/v1/6303c7490b6faa175abc48f6/c0eb2031-58f9-4860-99ea-747ecfe908d0/_F_81450.jpg Recovery Training - Rock your Recovery Rock Your Recovery is individualized recovery coaching for: First responders Active gym-goers Athletes Fitness enthusiasts This program includes three months of coaching with: One 60-minute initial intake call and coaching 3 60-minute follow-up coaching calls Action plan sent out within 48 hours after calls Text support Monday-Friday via Voxer Rock your Recovery Workbook Investment: $579 per month with a three-month commitment. https://www.theother23hourscoaching.com/store daily 0.75 57321-12-16