During this book you'll learn how to optimise your training, recovery, mindset, nutrition and personal values in order to maximise your health and wellbeing for optimal performance!

You will gain the skills, knowledge and desire to assess your current environment, identify strengths and weakness and make the required changes for a balanced lifestyle that promotes better performance!

Ability Level

Who

Age

We’ll identify the key practises of training that impact your ability to respond, adapt and improve.

You’ll learn how to fuel your body before, during and after training sessions with specific examples and recipes.

You’ll learn the female specific methods to enhance recovery following a hard training session or race/game.

We’ll identify how stress from all areas of life impact the body and how you can mitigate this to maximise health for performance.

We start the book off by honouring the gender gap in sport and educating you on how you can start embracing your menstrual cycle and using it to your advantage.

LENGTH: 2 Chapters (Includes Performance Prompts)

Understanding how to create a mindset that enhances your performance through STUDY

Seek Clarity

Take up a Growth Mindset

Understand your Intention

Develop Systems

You Want Grit

LENGTH: 5 Chapters (Includes Performance Prompts)

Understanding the key training principles that influence the overall structure, specifity and volume through BONDS

Bulk of Training in Aerobic Zone

Organise the Week

Normalise Strength Work

Daily Mobility

Shift the Stimulus

LENGTH: 5 Chapters (Includes Performance Prompts)

Understand the fundamentals of nutrition that support training, health and performance through FEED

Fuel to Train

Energy Availability

Excellent Macro and Micro Nutrients

Develop Individualised Nutrition

LENGTH: 4 chapters (Includes Performance Prompts)

You’ll learn how to optimise your recovery through hydration, sleep, ice baths, compression & cool downs to work with your female physiology through the 4R's

Refuel with Protein and Simle Carbs

Rehydrate Regularly

Recover

Rebuild Through Sleep and Rest

LENGTH: 4 chapters (Performance Prompts)

You'll learn how to incorporate all the components discussed with your other life commitments for holistic health and wellbeing. We learn the role of socialising, family, downtime and other hobbies in creating optimal health for performance.

LENGTH: 2 Chapters (Includes Performance Prompts + Recipes & Training Examples)

I’m so confident that this book will improve your health for performance that I am giving you a no-risk guarantee just for giving it a try. If you don’t feel like these lessons are working out for you, simply request a full refund within 7 days. No questions asked.

Sport has been a huge part of my life for as long as I can remember and now being able to share that passion with other people has become a significant goal of mine. I have played football for New Zealand attending 3 age group World Cups, being a member of the full National Team and attaining a full university scholarship to the USA . More recently my time has been spent as a Triathlete back home in Cambridge, New Zealand which has grown my love of endurance sport. I graduated from Massey University with a BSc in Sport and Exercise Science in 2020 and am currently continuing my studies during 2021 in a Master of Sport and Exercise Science. I started coaching individuals in 2019 and love being able to make a difference in people's lives and see where sport can take them!