Train Hard Work Smarter

How do you return to elite-level performance as a Masters squash player after an Achilles tear, 2 childbirths, and a knee surgery? In this episode, Katherine shares her framework for optimizing her lifestyle for high performance- on and off the court . What's most impressive is Katherine's mindset. She embraces a data-driven approach that prioritizes recovery, nutrition, and productivity t...

Graeme Williams is one of the most underrated minds in squash. His dedication to the craft of coaching, his humble nature, and genuine care for his students makes him a true gem in the coaching world, and I feel lucky to be under his tutelage! Graeme has coached the Canadian National team for several years (at the Pan Am Games, World Team Championships, and Commonwealth Games), built a full junior...

Mental strategies that helped me go from losing in 5 to winning in 5 within 1 week After a heartbreaking 5-game loss in Vancouver, I had exactly one week and a 14-hour flight to Brisbane to figure out how to reset. In this episode, I break down the tactical and mental shifts that allowed me to avenge my performance and find a win in the humid, high-pressure environment of the Australian Open. Key...

In this episode, I take you behind the scenes of a 5 game loss & the post-match reflections from the Richardson Wealth Vancouver Lawn Open, back in March 2025. I originally recorded this episode in the springtime, but I am just releasing it now. Although it is delayed, I think the lessons from this experience are valuable and timeless. This match stung, but it forced me to reflect more thoroug...

In this recorded Zoom Q&A, we went over: Recovery (after surgery, after evening matches) Watching the ball & timing Awareness & adjusting to your opponent Reframing discouragement How to use ghosting for technique (not just fitness) Adding in cross-training as a masters athlete Links & Resources: Check out the Squashletic App Join the Squashletic Training Academy (online training m...

This episode features Gina Kennedy- the top ranked Englishwoman on the PSA World Tour, Commonwealth Games Gold Medallist, and self-proclaimed training fanatic.  Highlights from this episode: How teenage Gina differed massively from her persona as a professional squash player How Gina’s ongoing struggle with ulcerative colitis has affected her squash career How Gina is trying to reframe and readjus...

Finding yourself in a bit of a slump recently? This can easily happen when we're dragged out of our normal routine, whether that's in the off-season, on vacation, or life has simply got in the way. In this super short episode, I'm sharing 3 of my simplest & best tips that I personally use to get back on "track", and regain momentum. Whether you need to kickstart your trai...

In this episode, I'm giving you a high level overview of the off-season period, including: the 3 major phases of the off-season and what to prioritize in each of them the rough off-season timelines for a junior, college, and pro player my own experiences from the last 15 years as a junior/college/pro squash player, and some takeaways from my clients Mentioned in this episode: SQUASH CAMP FITNE...

In this episode, I take you through some of the mental, physical, and tactical challenges I experienced throughout a 3 week period where I played 3 PSA tournaments back-to-back, including: - a 10k in Calgary (where I lost in the final, but discovered 7 reasons I was able to retain my competitive edge throughout the entire week) - a 50k just a couple days later in DC, where I lost first round - and...

Over the past two years, Celia has gone from being an injury-ridden former professional squash player who was struggling to lose weight and exercise without pain, to losing 30 pounds, becoming the WR #11 doubles player, and training injury-free several times per week.  In this episode, Celia and I talk about: Which nutrition habits were key for her to be able to lose weight consistently (even...

In this episode, I'll be highlighting 5 nutrition guidelines to follow if you'd like to lose some body fat, but you don't want your performance to suffer. Losing weight can be challenging- especially in today's day and age where diets are being heavily marketed but are not sustainable in the longterm. The tips I'll be sharing with you today are not short-term hacks, but guidelines you can follow c...

Ah, the age old question: Do you play squash to get fit, or get fit to play squash? In this episode, I'll be going over 6 ways you can improve and support your squash fitness without just playing more squash. If you're serious about becoming a better squash athlete, these 6 areas are key to improving your game.  I can't wait for you to listen to this episode. If you could send me a DM on Inst...

With "Train Hard Work Smart", I'm officially diving into the podcasting world!  I'd been going back & forth with what to say in this episode, and eventually decided- it just needed to get OUT there. That's why this episode is so short! On the show, we'll keep it casual and conversational, so you can absorb all the nitty-gritty info without feeling like you're stuck in a classroom. If you...