This podcast episode is a recording of a recent talk Heidi gave to a group of teenage sprinters and their parents. It's full of helpful advice for youth athletes of all sports focussing on the three pillar of nutrition, recovery and injury prevention. 

Heidi Zymela-Sandy is a Sports therapist, nutrition and performance coach at GoPerform and combines this with working as a lecturer at Bucks University. 

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We sat down with sleep expert & exercise physiologist Dr Sarah Gilchrist to discuss her new book "The Essential Guide to Women's Sleep" , exploring women’s sleep across the life cycle, from adolescence to perimenopause, and how simple, pragmatic changes can transform daily energy, recovery and overall wellbeing. 

Sarah is a sleep and performance specialist who has been working in high performance sport since 1999. She saw a growing need for more resources around women's sleep and has written this excellent book described as: 

"..the perfect guide to navigate the complex and often overlooked relationship between women and sleep".. to facilitate this.  

You can check out Gilchrist Performance for further resources and information on how you can work with her. 

The Essential Guide to Women's Sleep is out on the 21st October 2025, published by Jessica Kingsley Publishers and is available on Amazon, Four Bears Books and all of the usual places.

Pre-order link: https://uk.jkp.com/products/the-essential-guide-to-womens-sleep

Discount code: GOPSG15.  Select 'apply' to claim the discount. This code is valid until 31st December 2025 and cannot be used in conjunction with any other offer.

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Kaya Slater is a Team GB U20 sprinter who has consistently improved over the past 3 years and now finds herself in an elite group of British sprinters. In this conversation with Dan she discusses the transition to training full-time, her breakthrough season, adapting to university life and the specific areas in which she is trying to improve. It's a great snapshot of where she finds herself at the start of a Commonwealth games year. 

You can follow along with Kaya's journey by following her instagram account @_kaya.sprinter

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Strength and Conditioning Coach Robbie Wilde presents on the subject of long term athletic development and the science of strength training for youth athletes,  including the youth training model we have developed at GoPerform. This presentation was recorded at our recent Youth Athlete Seminar which is also available to watch via our Youtube Channel.

This is a great resource for youth athletes, parents, coaches and teachers. You can contact robbie@go-perform.co.uk if you have any follow up questions. 

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In the second part of their pregnancy series, local athlete and PE teacher Sophie Mures discusses with Sarah Holmes (specialist female health physio) her experiences of returning to physical activity and exercise after the birth of her daughter. 

The discussion referenced Returning to running postnatal guidelines and the Squeezy App. Links below: 

Returning to running postnatal guidelines

Squeezy App

If you have any questions or feedback on this episode feel free to contact sarah@go-perform.co.uk directly. 

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Alex Voakes ambitiously signed himself up for his first marathon in New York, 15 years ago on a whim. Since then he has fallen in love with the marathon and ultra marathon distances. Prior to running his first 100 mile Centurion Race last week, he sat down with Tristan Baker to discuss all he has learned in the subsequent years as he approaches completion of the 6 World Marathon Majors in early 2026. 

This is an interview we have been looking forward to doing for several months. It's an inspiring listen for all long distance runners, enjoy!

You can follow Alex on Instagram via: al64_v 

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You can find us by searching GoPerform on social media.

Sports Science students Amelia and Chelsea are half way through their placement year at GoPerform. In this conversation with placement mentor Jonny they reflect on their experiences so far, the benefits of working across a broad population and finding their feet with coaching and working independently as part of a busy multi-disciplinary team. 

This is a must listen for any Sports Science (or similar subject) students wanting to know more about their options and considering doing a placement year. At GoPerform we have been fortunate enough to offer placements and internships for the past 7 years and these students perform a really important role in the GoPerform community. Amelia (Solent University) and Chelsea (University of Bath) have slotted in seamlessly and we are excited to see them continue to flourish in the second part of their placement year with us. 

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In the first of a two part special P.E Teacher Sophie Mures and Physiotherapist Sarah Holmes discuss their experiences of pre-natal activity and exercise. Their conversation includes:

• The benefits of physical activity when pregnant
• Being aware of when you should stop participating in physical activity
• Being kind to yourself and your changing body and emotions when pregnant 
• Contraindications to participating in physical activity when pregnant 

It's a really good listen and will be followed up in the coming weeks with a special episode on return to physical activity and exercise following birth.

Resources mentioned: 

Active Pregnancy Foundation (also search for them on social media)

Get Active Questionnaire for Pregnancy

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You can find us by searching GoPerform on social media.

Cheer is one of the fastest growing sports in the UK, combining gymnastics with dance and acrobatics. Meg Maynard is a coach at Crimson Heat Tigers and has been immersed in the sport for the past 16 years as both an athlete and coach. 

In addition to her coaching qualifications she has a degree in sport conditioning, rehabilitation and massage and is passionate about supporting Cheer athletes in all aspects of the sport. 

In this conversation with Dan, she describes her journey through the highs and lows of the sport, coping with pressure and dealing with injuries and setbacks. 

She also highlights the importance of eating sufficiently to fuel both training and performance and managing her sleep around late night training and early starts with working as a personal trainer. 

Meg is an experienced Cheer athlete turned coach who has some great insight to share. This is a great listen for all involved in the sport, particularly athletes, parents and coaches. Enjoy :)

Resources mentioned: 

Lets Talk Cheer (Podcast)

The Female Body Bible (Book)

Resources | Kids Back 2 Sport

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You can find us by searching GoPerform on social media.

Steve is 59 years old and has been a wonderful member of the GoPerform training community for the last 3.5 years. He has a physically active job which also involves management of a team. In this episode with Tristan he discusses the journey he has been on with his health in the past 3-4 years and how his perspective has changed from "living to 100" to being able to run and stay active well into his 90's. 

We meet lots of people turning 60 who want to make drastic changes to their health and lifestyle. Steve is a great example of how simple changes on a daily basis can make a huge difference in all aspects of life, from any age.

They discuss diet, sleep, training, stress management and much more. This is a brilliant and inspiring listen. 

Suggested further reading: 

Outlive - Peter Attia
Why we sleep - Matthew Walker
Breath - James Nestor
Atomic Habits - James Clear
Lifespan - David Sinclair
Why Zebra's don't get ulcers - Robert Sapolsky

Enjoy!

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In this episode sports therapist and nutrition coach Heidi Zymela-Sandy sat down with Tristan Baker to discuss everything we need to know about nutrition as we head into a New Year, the key themes they discussed were: 

• The principles of energy requirement
• Setting goals in January - what to do and what to avoid
• How best to fuel your exercise with food

This is a great episode for anyone wanting to make lifestyle changes, fuel their sport more effectively and for PE and Sport students who want the low down!

You can contact Heidi directly with any follow up questions by email:

heidi@go-perform.co.uk

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Having both been diagnosed with coeliac disease in the past 12 months, Maddie and Alisa discuss how it's changed their lives. They share all they've learnt about the disease including:

• Their story of diagnosis and advice on how to get tested
• The shock of learning you are coeliac (only 36% of those with CD will be diagnosed). 
• Coeliac disease affects 1/100 people
• Changing staple foods and finding good alternatives
• Understanding the long term effects of the disease
• The current lack of post diagnosis support medically
• Being forced to change to a healthier, more natural diet 

It's a really insightful listen for all of us and will definitely increase your understanding of coeliac disease. 

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You can find us by searching GoPerform on social media.

Shai Bartenbach and Maddison Bennett have been with us on a year long placement from Solent University and University of Bath respectively. They have made huge progress and become much loved members of our team. In this conversation with Dan they discuss how the year has been so far and how they are developing as practitioners and people. 

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You can find us by searching GoPerform on social media.

Jon Bolding is the England powerchair football captain and one of the top players in the world.  He has a condition called central core myopathy which affected his ability to play football with his friends growing up. Following back surgery for scoliosis he was introduced to powerchair football by the Middlesex FA.

Playing the sport gave him a new lease of life and 22 years later he is still playing at the highest level for club and country.  Jon gives us the low-down on Powerchair football in the UK, what's involved and how to find your local club. He describes the thrill of being part of a team, travelling the world, winning and losing together with his team mates.

He has faced challenges and setbacks on and off the pitch including fracturing his hip and pelvis with a subsequent total hip replacement. He speaks with gratitude about his family and support team (including a story about his incredibly understanding wife!).

Jon is an inspirational man and England powerchair football legend, we know you will enjoy this conversation with physiotherapist Sarah Holmes.

His contact details and links mentioned are below:

Twitter: @jonbolding8

Wheelchair Football Association website
Powerchair Football YouTube Channel

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You can find us by searching GoPerform on social media.

Becs Bell is a footballer who plays for Worthing FC Women.  She has made a successful return to football after two  ACL reconstructions and holds an MSc in Sport and Exercise Psychology.

In this chat with Dan she describes her personal journey and also shares insights from her thesis:

"The impacts of  Social Identity on Returning to Sport After an ACL Injury in Female Footballers in the FA Womens National League."

 She shares her findings on 4 key areas that make all the difference to a successful rehab journey, it's a must listen for athletes, family, friends, coaching and medical staff. Becs is passionate about helping others going through similar challenges and creating great team environments for ALL athletes to thrive in. 

If you'd like to contact Becs directly with any question or for support  feel free to email her directly:  11rabell20@gmail.com

or contact her via instagram: @rebeccabell11

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You can find us by searching GoPerform on social media.

Jamie Butler took up running in 2008, at the time he was 21.5 stone and simply wanting to lose weight. Since then, running has become his passion. He has completed dozens of Park Runs, 45 half marathons, 11 marathons and 4 ultra's. Jamie has embarked upon all sorts of running challenges and has learnt many lessons along the way. 

In this conversation with Tristan Baker he describes how the path to success is not always in a straight line, how he juggles a busy life with work and family, and how he has found the balance between enjoying time with friends and running. 

This episode is packed full of helpful advice and perspectives as Jamie prepares to run London Marathon and then Chicago Marathon later on this year. 

He also mentions our dear friend Jordan Norris who died last year. 

"Memento Mori"

You can follow Jamie Butler's running journey on instagram by searching:
@mediumrarerunner

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You can find us by searching GoPerform on social media.

Raisie Frankum is an experienced mindset coach. Having started out working in nutrition and personal training she felt the need to train further in clinical hypnotherapy, coaching and trauma release. She has worked with lots of our members at GoPerform and is really skilled at helping people with mindset and behaviour change. 

In this conversation with Tristan she discusses: 

• Breaking out of comfort zones
• Knowing when to "be" and when to push
• Positive & negative emotions
• Finding your flow state
• Sleep - quieting the chatter
• Importance of your breath 
• Overcoming injury - internal dialogue

You can get in touch with Raisie directly by emailing
raisie@humanapproach.co.uk

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You can find us by searching GoPerform on social media.

As GoPerform reaches its sixth anniversary, Jonny sits down with co-founder Dan Buchanan to reflect on his life and career so far and what GoPerform has meant to him.

They discuss how GoPerform came to be, the values and culture that has been fostered and his hopes for how he see's things developing in the future.  

You can contact Dan directly via dan@go-perform.co.uk should you wish to follow up on anything he says in this interview. 

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You can find us by searching GoPerform on social media.

Will Hayler is a Strength & Conditioning coach at GoPerform with a special interest in training youth athletes. Having worked as U9-16's S&C coach at Reading FC Academy he is now a full-time member of the team at GoPerform and has some excellent insight to share around the topic of training the youth athlete. 

In this conversation with Tristan he discusses:

• Growth and maturation
• Common growth related injuries
• Physical changes throughout puberty
• Measuring and managing children through adolescence
• Common misconceptions around strength training
• How best to train the youth athlete

Feel free to  contact Will directly with any questions. You can also check out an excellent athletic motor skills competency infographic below.

will@go-perform.co.uk

Athletic Motor Skills Competencies (AMSC) from Cornwall High Performance

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Matt Johnson is the CEO of Reading Rockets Basketball and Director of Performance Sport at John Madejski Academy in Reading, UK. 

In this wide ranging conversation Matt shares some of his experiences and learning from 26 years of work establishing one of the biggest basketball clubs in the UK. He expands on a variety of topics related to leadership and organisations  including: 

• Responsibilities of a leader
• Navigating difficult conversations
• What makes a good team
• Creating better coaches
• Accountability as a catalyst for growth
• Importance of family - commitment to  truth, honesty and being there
• The future of basketball in the UK

There's a lot to digest!

You can find out more about the incredible work Reading Rockets do below:

Reading Rockets Basketball Club

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You can find us by searching GoPerform on social media.

ACL injuries can be devastating for those involved. The aim of this episode is to help individuals and their support teams understand what to expect from surgery, rehabilitation and beyond. 

At GoPerform we rehabilitate large numbers of ACL injuries each year. In this episode Clinical Director Luke Anthony walks us through the journey of ACL recovery, from injury back to sport.

He answers many of the questions we typically get asked and speaks from almost 30 years of working in elite level sport with male and female athletes. This is a must listen for anyone who has experienced an ACL injury and for those supporting them.

Resources mentioned include:
https://poweruptoplay.org/
https://www.go-perform.co.uk/post-surgery-rehabilitation

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You can find us by searching GoPerform on social media.

In our 3rd female athlete episode, physio Sarah Holmes and endurance runner Vinnett discuss the importance of understanding and protecting your breasts as a female athlete.

Topics covered include:

• getting to know your Cooper ligaments
• stride length reduced by a poorly fitted sports bra
• the challenges of school PE
• performance gains from getting the right fit, it's not one size fits all!

Further resources mentioned:

Treasure your chest
Portsmouth Breast Health research group

Thanks for listening!
You can find us by searching GoPerform on social media.

In our second female athlete episode, Sarah Holmes sat down with Elevate member Sarah Whittingham to discuss her experience of navigating the menopause whilst training and having a highly demanding job.

They discussed the peri-menopause, menopause, the many symptoms experienced and how they affect energy levels, training and work. They also covered the different options to support females experiencing peri-menopause and how exercise can assist in reducing symptoms and providing long term health benefits.

Resources discussed and recommended include:
British Menopause Society
Menopause matters
The Well HQ (especially their new book "The Female Body Bible")

Thanks for listening!
You can find us by searching GoPerform on social media.

Sammy Ball (18) is a decathlete from Reading Athletics Club who currently holds the GB U20 points record in Decathlon (7870) and has a world leading total so far this year. 

He sat down with Dan Buchanan to discuss his route into the sport including his strong family connection to Reading Athletics club, training full time over 10 events, and his hopes for the next 12 months including the European Championships in August 23. 

We've enjoyed seeing Sammy mature and develop in recent years and it was great to sit down with him and hear him speak about his athletics career so far. 

You can follow Sammy Ball on instagram: @sammy_.ball

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You can find us by searching GoPerform on social media.

Darnell Fisher is a professional footballer from Reading with over 200 appearances in the SPL and Championship with Celtic, St Johnstone, Rotherham, Preston and Middlesborough. 

Age 16, the week after finishing his GCSE's, he was spotted playing for his local team in match against Glasgow Celtic. He went on trial, moved up to Scotland and has been a full time footballer ever since.

In this conversation we discuss what life is actually like as a footballer. The relentless pressure of proving yourself over and again and how it has made Darnell into the man he is today. 

Darnell enjoys mentoring and supporting teenagers when he is back in Reading, this is a really good conversation for those who aspire to be footballers and for the people supporting them. 

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You can find us by searching GoPerform on social media.