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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You can find us by searching GoPerform on social media.

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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You can find us by searching GoPerform on social media.

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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You can find us by searching GoPerform on social media.

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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You can find us by searching GoPerform on social media.

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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You can find us by searching GoPerform on social media.

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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You can find us by searching GoPerform on social media.

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

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