Prime Mindset Performance Consulting

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Kingston, ON
Prime Mindset Performance Consulting

I offer online Personal Coaching and Mental Skills Training for anyone looking to move toward enhanced living and performance.

09/03/2025

✏️ Back to school. It’s a signal of the changing of seasons, new rhythms and routine. Whatever stage you’re at with yourself or kids, you can feel the shift when September hits.

I don’t have a lot to say but wanted to share some observations and tips. I also want to hear yours!!

🤲 Honour the messiness of it for yourself in a safe space.
➡️I set a timer to scroll the photos, feel the feels, and then choose a small and actionable task I will do once the timer goes off. Today it was tidy the couch blankets and put away toys.

📝Plan for even BIGGER feelings when the kids get home.
➡️I know we are all busy but a little bit of planning can go a long way. You know your small humans best and what fills their cup. What small things can you do to reduce friction when they walk through the door?

🥨SNACKS. For you. For them.
➡️Throw down a blanket and have a picnic catch up without pressure to share everything.

☁️ They’ll likely need time, grace and connection to come off being held together all day. I know I do after a long day.
➡️put down a blanket outside and cloud watch together.

✨ What small rituals or actions help you keep the post-school feelings (yourself included) from running the show?

03/17/2025

👣 Grounding practices. Do you have a go-to practice or technique that allows you to reconnect with the present moment so you can access all those skills you’ve been working on so you’re more likely to show up the way you want?

The moments I need grounding the most are during hard parenting moments - cue overwhelm, disconnection or reactivity. Emotions come in hot and highjack my access to all the beautiful and useful tools I have at my disposal. Can you relate?

What has been working is:
🧘‍♀️ a quick body scan to see if I’m holding my breath or clenching my jaw (tells of where I hold my stress)
🫁 taking cleansing breaths or simply focusing on extending the exhale to be longer than the inhale
💪+😌 + 🫁 a mini progressive muscle relaxation of jaw, shoulders and neck.
🌲 get outside and use all 5 senses (for some reason, 5 senses approach is easier outdoors than indoors for me..)

✨ I’m curious to know what techniques YOU use that help you centre yourself?

02/24/2025

Scarcity Brain by Michael Easter

I’m only just starting so it’ll likely be part of my March reading as well.

A concept I see often in my work is an all or nothing mindset that people are struggling to re-wire to allow for “good enough” and stillness to also exist in the pursuit of goals and dreams.

👀 This is one topic I’m curious to see if this book can give a new perspective on.

💡 Did you take away any powerful nuggets from this book?

02/05/2025

I’ve been a bit quieter on here and initially I thought, “my inconsistency is a problem. I need a plan”. But then I just sat with that assumption.. do I need a plan?

I made the intention of posting more. I’m embracing that posting more will have ebbs and flows. I needed the two+ weeks to be more conscious of the content I’m consuming and putting out there.

Yesterday as I walked I didn’t listen to a podcast or audiobook (my usual habit). I took in the beauty of the snow and walked with my own thoughts and reflected.

There are times when efficiency is needed and times when doing less and slowing down is needed. One is not more superior than the other and it looks different for each person.

I don’t have a profound or precise message. Just offering the permission (if you need it) to step back when you need and re-engage when you need; to protect your physical and mental health; to be kind to yourself when things feel heavy.

🫶❤️

01/18/2025

📖 This month, this is what I’m reading and listening to. I’m also reading some romance but that might not make it on this list 🫣 this isn’t necessarily an endorsement, so if you want to know my thoughts, I’m happy to share. DM me.

I’m always curious about what others are reading and consuming, whether it’s a podcast, book, article, theory, strategy, approach or tools.

I feel honoured when someone says “have you read/seen/heard ___” or shares what is helping them show up in a way that’s true to them. It’s a gift to watch someone light up like that.

I usually have two books on the go; fiction and non-fiction. Some I read faster than others so maybe this monthly post is a bust or maybe it’ll give me a bit of a push to not stop part way through the book (totally guilt of that) 🤪

I want to know:
❓What are you currently reading?
❓What is on your to-read list?
❓What have you already read that has helped you in your own growth and development?

Send me your recommendations!

01/15/2025

Consistency also looks like watching reality TV while walking on an incline with a weighted vest in the same cold garage I often avoid. The mind is a powerful thing.

It’s incredible the influence a little bit of friction and resistance has on our behaviours.

‼️2 strategies to help reduce friction:

1️⃣ Acknowledge that you don’t want to AND do it anyway. Literally say to yourself “I don’t want to do this and I’m going to do it anyway”

2️⃣ Figure out what the “minimum amount” is of the thing you want to do that still allows you to feel productive, accomplished and consistent.

📝 it does require some inward noticing and relfection. Gift yourself the time to get curious to help identify areas of resistance. Your current future self will appreciate it 🙏

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http://www.primemindset.com/

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Our Story

My name is Kayla and I am Prime Mindset. I’ve been working with athletes, performers, and military personnel to enhance their performance outcomes. Prime Mindset has undergone many changes as I evolve as a coach, partner and parent. I am excited to extend Personal Coaching services to people trying to navigate life the best the can but need additional support and perspective to create the life they are proud to lead.

To better serve my clients, I started the journey of becoming a Personal Coach in 2016 and am a Certified Professional Integral Coach. My purpose is to help people make the moves we all know we *need* to make but just don’t quite know how or where to start. These moves help us get to that next level of performance, development and integration.

I’m always happy to have a free exploration call with anyone interested in these services. Shoot me a message and let’s chat!