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If you're wanting to take your football or triathlon to the next level then get in contact NOW! I am

11/06/2024

Do oral contraceptives impact performance? 🤔

With up to 50% of female athletes using some form of hormonal contraceptive and ~2/3 of them using the oral contraceptive pill it’s important to consider it’s impact on performance 🏃🏼‍♀️

A review article from Elliott-Sale et al., in 2020 concluded that from a practical sense there is currently no trivial evidence to show that the OCP effects performance‼️

It is important to note that:
➡️ 87% or articles were considered low or moderate quality
➡️ There were large between study differences due to study design and definitions of “performance”

Their final conclusion was that👇🏼

An individual approach should be taken based on the athlete’s response to and objective for OCP use 🫡

10/06/2024

Another week, another 🏃🏼‍♀️ race 💚💛

Just missed the podium in the final Wellington XC series race but probably my most proud race for a looooong time ‼️

Something I’ve always struggled with throughout my time in sport has been pushing myself to dig deep in the big moments 😓

Went into the pain cave for the final 200m sprint of the race and whilst it was only for 4th, I showed myself that I can put in the hard yards when it’s needed which is a habit I’ve been working on in training for a while 🫡

Swipe to see the gap 🫠

Big congrats to and for taking 🥇🥈 always an inspiration 🤩

09/05/2024

Could female athletes be at higher risk of muscle injuries in phase 4 (pre menstrual) of the menstrual cycle? 🤔

A recent study from Barlow et al., 2024 examined the effect of menstrual cycle phase on injury risk in elite female footballers ⚽️

This was a 3 year longitudinal study during which 74 injuries occurred in 26 players over 7,273 training and matches 🏃🏼‍♀️

Major findings included:

⭐️ muscle injuries were least common in phase 1 (during menstruation)
⭐️ muscle injuries were 5x more likely in phase 3
⭐️ muscle injuries were 6x more likely in phase 4

It was suggested that the increase in muscle injuries in phases 3 and 4 could be due to an increase in menstrual symptoms, progesterone and overall bodily inflammation 🔥

All of which could influence player readiness, recovery and therefore risk of injury 🤕

Obviously this was an isolated study in one team of elite footballers so it is important to consider whether the findings are translatable to:

1️⃣ other team sports
2️⃣ non-elite or youth athletes
3️⃣ individual or non-contact sport athletes

Practical takeaways for both athletes and coaches would be:

👉🏼 Track the menstrual cycle
👉🏼 Consider the menstrual cycle in athlete readiness
👉🏼 Empower athletes with education

Reference - Barlow A, Blodgett JM, Williams S, Pedlar CR, Bruinvels G. Injury Incidence, Severity and Type across the Menstrual Cycle in Female Footballers: A Prospective Three Season Cohort Study. Med Sci Sports Exerc. 2024

03/05/2024

Very proud to celebrate all our academy girls graduating to the A League environment over the last 8 months at the 2024 Phoenix awards 🤩 👏🏼

I feel very lucky to have worked with and continue to work with such driven, hard working young women and seeing them progress and thrive at the next level really tops it all off 🙌🏼

Big congrats to for taking academy player of the year and for taking U23 player of the year and goal of the season ⚽️

Excited for to see all our upcoming talent take that next step very 🔜 👀

26/04/2024

Back on the start line again last weekend after winning a free entry into the 11km event 🏃🏼‍♀️

This is the most racing I’ve done in a loooong time and it’s so refreshing to go out to each race with absolutely zero pressure and just see what I’m capable of 🤪

It’s been years since I’ve competed in any sport without the expectation of “being the best” and whilst I still try to get as close to the top as I can, being happy with giving my best on the day is enough for now 😎 (getting to do it with my sisters is also a bonus)

It’s amazing what we’re capable of when the outcome gets removed from the picture…

So my question to you is how do you deal with pressure? Are you focused on the process or the outcome? 🙋🏼‍♀️ 🤨

24/04/2024

Not all periods of low energy availability are detrimental…

The new 2023 international Olympic committee update on relative energy deficiency in sport (REDS) redefined low energy availability (LEA) as ‘adaptive’ LEA and ‘problematic’ LEA 🤔

Essentially they recognise that LEA occurs on a spectrum in terms of both time and severity ⏰

Adaptable LEA
⭐️ short term (days to weeks)
⭐️ reversible changes to body systems
⭐️ may improve performance
⭐️ no long term health consequences

Problematic LEA
⭐️ long term (months to years)
⭐️ down regulation of bodily systems
⭐️ reduced performance
⭐️ long term health consequences

This update recognises that not all states of LEA are the same, and there may be periods of time in which short term exposure to LEA helps improve body composition and therefore performance with the help of appropriate experts 🙌🏼

In order to avoid a state of problematic LEA here are some easy and simple tips:
1️⃣ increase food intake with training volume
2️⃣ fuel adequately before and after training
3️⃣ consume regular carbs
4️⃣ avoid long periods without fuel

If you or your athletes feel you are affected by LEA then check out there services on my website focused on getting you back to optimal health & performance 💪🏼 💪🏼💪🏼

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