Only dead fish go with the flow

Join me (Sophia your host) as I reflect on my first year of podcasting, sharing behind-the-scenes stories, personal growth, and the importance of planning and journaling for success in sports and life. Hope you have a giggle and thank you so much for all your support so far!

EPISODE 50. Yes, it’s a big one - recorded in person (my fav), heavily featuring rowing (predictable), and absolutely packed with jargon (sorry in advance… grab a notebook). I’m joined by Naomi Ashcroft, Chairwoman of Henley Women’s Regatta, rowing legend, and proof that if you stay in a sport long enough, they will eventually put you in charge of it. With 40 years in the game, she’s raced, won (a...

In this episode, we dive into  rowing, career pivots, and identity beyond sport  with Robyn Hartwink - Atlantic ocean rower, former teacher, and digital marketer . From  university rowing at Edinburgh  to  crossing the Atlantic Ocean , Robyn shares her journey through elite sport, changing careers, and embracing being a  multi-hyphenate . We talk about  life after sport, athlete identity, confiden...

Host Sophia Heath sits down with former Leeds United Women footballer turned women’s health specialist Victoria Fytche-Crossman from TOTM (Time of the Month) to talk all things sport, hormones, and periods. Vic shares how understanding hormones like cortisol, melatonin, estrogen and progesterone can transform performance, recovery, and everyday wellbeing. They also dive into period stigma in sport...

This week, Sophia is joined by Jessica Rowe from Seas The Day - one half of the duo who rowed the entire Pacific Ocean non-stop and unsupported, setting multiple world records along the way. Jess shares the highs and lows of 165 days at sea, from sleep deprivation and mid-ocean breakdowns to breathtaking wildlife, star-filled skies, and the mental resilience it took to keep going - plus how many p...

Buckle up for this weeks episode, it's honest, funny a little chaotic and has a special guest apperance midway through. Olympic skeleton gold medalist Tabby Stoecker shares her journey from circus arts to elite winter sports, delving into training, mental resilience, and women's health in sport. Discover her insights on overcoming challenges, the thrill of speed, and the importance of self...

This podcast episode with Rebecca Coles dives deep into her journey as an offshore sailor, exploring the challenges and triumphs she faces in pursuit of becoming the first woman to win the Mini Transat race. Join us as we uncover the essence of adventure on the high seas and the lessons learned along the way.

"Lookout by Skepta and Giggs is my soundtrack of life." Hope you are locked in and ready as we chat with Milly Pickles as she shares her journey. Milly is a disability advocate, and content creator but honestly, she wears so many hats thats not quite doing her justice! She discusses the realities of running with a prosthetic, societal perceptions of disability, and the importance of repr...

Join us as 5x Olympic athlete Jo Pavey shares her journey in distance running, training insights, the impact of the menstrual cycle on performance, and the importance of anti-doping awareness. Key takeaways Listening to your body is crucial for sustainable training. Monitoring menstrual health can prevent injuries and improve performance. Personalised coaching is vital, especially for female athle...

Louise Buttler shares her journey from discovering Pilates during her mother's cancer treatment to building a successful online Pilates business. She discusses the benefits of Pilates for health, longevity, and mental well-being, the challenges of running a fitness business, and the importance of safe, accessible exercise for everyone.

This week we are sitting down to chat with Marina as she shares her journey into hand cycling after becoming disabled. She discusses the joys and challenges of the sport, her experiences in competitive cycling, and her advocacy for disability sports. Marina emphasizes the importance of inclusivity in fitness and shares valuable life lessons learned through her journey.

Olympian Tess Howard shares her journey from a young hockey enthusiast to a prominent advocate for inclusive sportswear. She discusses the challenges faced by athletes, regarding sports kit and body image, and how her organization aims to ensure that no one drops out of sports due to these issues. Choice in sportswear, compelling statistics and personal anecdotes. We also touch on the balance betw...

The wonderful journeys of the Pink Champagne Dragon Boat Team, a group formed to support breast cancer patients and survivors through the sport of dragon boating. The discussion covers the origins of breast cancer paddling, the growth of the team, personal transformations, and the camaraderie that develops through shared experiences on the water. The members share their best and worst moments, mem...

Mhairi Maclennan, a Scottish long-distance runner and CEO of Kyniska Advocacy, discusses her journey in athletics and the importance of creating safe spaces in sports. She shares insights on the mental health benefits of running, the challenges athletes face, and the need for self-advocacy. Mhairi emphasizes the significance of balance in an athlete's life and the role of coaches in fostering...

This week is part two of the Vwairé Obukohwo episodes. We are discussing personal milestones, the importance of family support and biggest f*ck ups. The discussion also touches on personal growth, the concept of free will, and the importance of living life to the fullest. The episode concludes with a light-hearted exchange about their current favorite music, encapsulating the dynamic and multiface...

Grab a drink or some shnackkksss we are gonna be yapping for a while... This week we are discussing the challenges of maintaining identity and self-care, especially for women of color, while navigating the demands of high-performance athletics. The conversation highlights the importance of representation, the unique beauty barriers faced by athletes, and the significance of community support in ov...

Host Sophia Heath welcomes Welsh rugby player Bethan Lewis, who shares her journey in the world of women's rugby. The conversation kicks off with a light-hearted discussion about the differences between rugby and rowing, highlighting the unique training regimens and camaraderie found in team sports. Bethan reflects on her experiences at Hartpury, where she found a sense of belonging among her...

Nicky shares her journey into the world of golf, highlighting the importance of social connections, inclusivity, and the evolution of the sport. She discusses the benefits of golf for women, the significance of networking in a relaxed environment, and the various events organized to empower women in golf and business. Nicky reflects on her memorable moments in the sport, the lessons learned from m...

Jenny Bates shares her journey as a rowing athlete and entrepreneur, discussing the balance between sport and personal life, the importance of mental health, and the need for better media representation in women's sports. She emphasizes the value of creative outlets, networking, and the lessons learned from both successes and failures in her athletic career. Jenny also highlights the significa...

We've lost track of what the date and time is, but as promised a bonus episode just in time to listen to whilst traveling to your New Years arrangments! Let's reflect on the year... significant life events such as buying their first house, participating in charity events, and achieving milestones in rowing. The discussion also touches on personal growth, travel experiences, and their aspir...

This week Olympic silver medallist Heather Fell joins the podcast. They discuss the transition from Modern Pentathlon to Triathlon, the importance of community and inclusivity in sports, and the unique challenges women face in balancing family and athletic careers. Heather shares her personal experiences with returning to sport after pregnancy and emphasizes the need for support systems and resear...

Chat with sisters Maddy and Bea Adamson, co-founders of MadBees, a female-focused triathlon clothing brand. They discuss their journey into triathlons, the challenges they faced in creating a brand that caters specifically to women, and the importance of community and accessibility in the sport. The conversation also touches on the dynamics of working together as sisters, the training regimens for...

Sophia Heath and Eva Fabian discuss the importance of connection with nature, the lessons learned from mistakes, and the significance of reinvention in sports and life. The conversation also touches on the influence of music in their lives, particularly the impact of artists like Lady Gaga and Rosalia. Through personal anecdotes and insights, they highlight the resilience required in sports and th...

Part One - The intricacies of open water swimming and the challenges faced by female athletes. Delve into personal experiences, the impact of societal narratives on female athletes, and the significance of having supportive teammates and coaches. The discussion highlights the need for a shift in the culture of sports to foster collaboration rather than competition among women.

In this episode, Sophia Heath and Eve Stewart discuss the journey of an Olympic bronze medallist in rowing. They explore the challenges and triumphs of being an athlete, including the importance of self-belief, the impact of injuries, and the camaraderie found in team sports. Eve shares her experiences of navigating different cultures in sports, memorable moments from her career, and the humorous...