What separates athletes from the rest of us? Spoiler: it’s not just genetics or fancy facilities. It’s the way they think, train, and live.

In this powerful, 30 minute episode, we break down the habits and systems that athletes use — and how you can apply them to your own life, no matter your level.

We’ll cover:

🧠 The athlete mindset — training as non-negotiable

📅 Habits and structure — why consistency beats willpower

📊 Feedback and accountability — why no one succeeds alone

🔁 Consistency over motivation — how athletes show up, even on hard days

⚡ Pro athlete examples: Ronaldo, Kipchoge, LeBron, Biles, Hamilton, Kobe & more

👉 Want coaching that helps you live like an athlete — whatever your starting point? Visit www.abperformance.training.

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📋 Action Steps:

1. Pick one athlete habit to apply this week (training, sleep, nutrition, or accountability).

2. Treat it as a non-negotiable, just like brushing your teeth.

3. Track your progress for seven days and reflect on how you feel.

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📚 References

Côté, J., Baker, J. and Abernethy, B. (2007) ‘Practice and play in the development of sport expertise’, Handbook of Sport Psychology, 3, pp. 184–202.

Ericsson, K.A. (2008) ‘Deliberate practice and acquisition of expert performance: A general overview’, Academic Emergency Medicine, 15(11), pp. 988–994.

Gucciardi, D.F., Hanton, S., Gordon, S., Mallett, C.J. and Temby, P. (2015) ‘The concept of mental toughness: Tests of dimensionality, nomological network, and traitness’, Journal of Personality, 83(1), pp. 26–44.

Holliday, B., Burton, D., Sun, G. and Weiss, C. (2008) ‘Goal-setting style and performance in sport’, Journal of Applied Sport Psychology, 20(3), pp. 379–395.

Schinke, R.J. and Stambulova, N.B. (2017) Athletes’ Careers Across Cultures. London: Routledge.

For years, women have been told to just push through their periods, or worse, that hormones don’t matter for training. It’s time to change that.

In this bold, myth-busting episode, I’ll show you how to work with your cycle instead of against it — so you can train smarter, recover better, and perform at your best.

We’ll cover:

🌀 The four phases of the menstrual cycle explained in simple, practical terms

🏋️‍♀️ How to adapt your training across the month for strength, endurance, and recovery

⚽ Why athletes face higher injury risks during ovulation — and what to do about it

🍎 Nutrition strategies to fuel performance and manage cravings

🛌 Recovery, sleep, and stress hacks for better consistency

❌ The biggest myths about periods and performance — busted with science

🎯 Action Step: Start tracking your cycle this month. Note your energy, training quality, and sleep — and discover the rhythm your body’s been showing you all along.

👉 Ready to take this deeper? Visit me at www.abperformance.training for coaching that works with your physiology.

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📚 References

Elliott-Sale, K.J., Minahan, C., de Jonge, X.A.K.J., Ackerman, K.E., Sipilä, S., Constantini, N.W. and Lebrun, C.M. (2021) ‘Methodological considerations for studies in sport and exercise science with women as participants: A working guide for standards of practice for research on women’, Sports Medicine, 51(5), pp. 843–861.

McNulty, K.L., Elliott-Sale, K.J., Dolan, E., Swinton, P.A., Ansdell, P., Goodall, S., Thomas, K. and Hicks, K.M. (2020) ‘The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis’, Sports Medicine, 50(10), pp. 1813–1827.

Oosthuyse, T. and Bosch, A.N. (2010) ‘The effect of the menstrual cycle on exercise metabolism: Implications for exercise performance in eumenorrhoeic women’, Sports Medicine, 40(3), pp. 207–227.

Sims, S.T. and Heather, A.K. (2018) ‘Myths and methodologies: Reducing scientific design ambiguity in studies comparing sexes and/or menstrual cycle phases’, Experimental Physiology, 103(10), pp. 1309–1317.

Wojtys, E.M., Huston, L.J., Lindenfeld, T.N., Hewett, T.E. and Greenfield, M.L. (1998) ‘Association between the menstrual cycle and anterior cruciate ligament injuries in female athletes’, The American Journal of Sports Medicine, 26(5), pp. 614–619.

Summer’s been fun—BBQs, holidays, late nights—but now it’s time to hit reset. September is your comeback month, and in this episode we’ll build your blueprint for success.

I’ll walk you through how to:

Reset your nutrition without detoxes or crazy diets

Build a smart, sustainable training plan that actually lasts

Fix your sleep, stress, and structure so your habits stick

Take on 3 fun September challenges to boost motivation

This isn’t about punishing yourself for summer—it’s about building momentum and smashing the last quarter of the year with clarity, energy, and confidence.

🎯 Action Step: Write down your 90-day goal, lock in your 3 non-negotiable habits, and commit to one September challenge today.

👉 Want personalised coaching to help you design your own comeback plan? Head over to www.abperformance.training and let’s get started.

📚 References

Morris, R. (2022) Transitions on the Athlete Journey: A Holistic Perspective. In: Heaney, C., Kentzer, N. and Oakley, B. (eds.) Athletic Development: A Psychological Perspective. London: Routledge, pp. 47–66.

Lingham-Willgoss, C. and Heaney, C. (2020). Session 7, ‘The Comeback Framework’. Badged Open Course: The Athlete’s Journey – Transitions through sport. Available at: https://www.open.edu/openlearn (Accessed: 15 August 2025).

Smith, A. and Hopkins, J. (2021) ‘Behavioural strategies for habit formation: The role of consistency, cues and environment’. Journal of Health Psychology, 26(4), pp. 567–581.

Cohen, D.A. and Babey, S.H. (2012) ‘Contextual influences on eating behaviours: Heuristic processing and dietary choices’. Obesity Reviews, 13(9), pp. 766–779.

Chaput, J.P., Dutil, C. and Sampasa-Kanyinga, H. (2018) ‘Sleeping habits and obesity in adults’. Current Obesity Reports, 7(1), pp. 1–10.