A Rehab Diary: The Series

Welcome to today’s episode, where we sit down with Cristina Smundin, a podiatrist and the owner of Stride Footcare in West End, Brisbane.

Cristina brings a grounded and practical perspective to foot health and biomechanics, working with runners and active individuals who value staying active as part of their lifestyle. Her approach moves away from chasing “perfect” mechanics and instead focuses on how the body functions, adapts to load, and builds resilience over time.

In this episode, we explore what “normal” movement really means, how the foot influences the entire kinetic chain, and why many injuries don’t stem from one isolated issue, but from overlooked foundations, training load errors, and insufficient recovery. We also unpack common biomechanical patterns seen in runners, footwear myths, early warning signs of injury, and the role of strength training in supporting efficient, durable movement.

This conversation will challenge the way you think about foot health and biomechanics, and leave you feeling more confident in how your body moves and adapts. Crristina, welcome to A Rehab Diary.

Questions we spoke about:

1.What is mental resilience to you

2.About you and your background

3. Biomechanics - What is “normal”

4. What are some of the most common biomechanical faults you see in runners or athletes that lead to injury?

5. What should athletes understand about how the foot influences the entire kinetic chain?

6. How much of performance comes down to foot mechanics versus strength, training load or mindset?

7. What should we do every day/ week for our foot health?

8. Should we spend more time in shoes or out of shoes?

9. What is bad for our foot health?

a. What’s often missing from an athlete’s rehab or strength routine?

10. What role does strength training play in foot health and running efficiency?

11. What are some early signs athletes should look for in their feet or lower limbs before a bigger injury occurs?

12. Foot wear - common myths

13. Quick fire / practical

a. Tips for early-morning or jet-lagged athletes keeping feet healthy?

b. Best warm-up for feet? Worst mistake?

c. One thing most athletes underestimate about their foot health.

14. If you could give one piece of advice to every runner before they train – what would it be?

15. About your clinic - Future plans

Cristina Smundin links:

Instagram: https://www.instagram.com/stridefootcare?igsh=MTJyZWtkd3FteW13MQ==

Website: stridefootcare.com.au

A Rehab Diary: Nutrition

To access the platform, head to: ⁠https://stan.store/Alice-Arehabdiary⁠ Select “A Rehab Diary: Nutrition” and subscribe to start your nutrition journey today.

Welcome to today’s episode, where we sit down with Matt McKenzie, one of the voices behind the Good Good Running Podcast and a passionate advocate for everyday running.

Matt is a running coach and one of three runners based on the Gold Coast who created Good Good Running as a space to share the real, unfiltered experience of training, racing, and trying to stay consistent while balancing work, life, and motivation. Alongside Jordan and Chris, Matt brings honesty, humour, and relatability to the running world, embracing the blisters, missteps, and lessons that come with being a committed, but very human, runner.

In this episode, we explore mental resilience for everyday runners, common mistakes that often lead to injury, the role of strength training, and how to structure running around real-life commitments without burning out. Matt also shares his personal running journey, insights from racing, and the mindset shifts that have helped him stay consistent even when motivation dips.

This conversation offers a refreshing reminder that running doesn’t have to be perfect to be meaningful. It’s about enjoyment, sustainability, and learning to listen to your body along the way.

Matt, welcome to A Rehab Diary.

Questions we spoke about -

1. What are the most common mistakes amateur runners make that lead to injury?

2. How important is your strength training to your running?

3. How do you structure running around work, life and social commitments without burning out?

4. If someone wanted to start running who hasn't in a long time, what advice would you give?

5. What do you now know about listening to your body that you really didn’t at the beginning?

6. What helps you stay consistent when training fatigue or motivation dips?

7. What’s one thing runners should stop doing?

8. What’s one lesson from elite-style training that works for recreational runners?

9. And what’s one thing elites do that everyday runners shouldn’t copy?

10. Your business and Podcast – Good Good Running Podcast

Matt McKenzie links:

Instagram:

• ⁠⁠https://www.instagram.com/goodgoodrunning/following/⁠⁠

• ⁠⁠https://www.instagram.com/mattmckenzie__/⁠⁠

⁠⁠

Good Good Running - Podcast - Apple Podcasts⁠⁠⁠⁠https://open.spotify.com/show/7EP2OvdzPDm4XnS1YmJztg?si=259f79d891144996⁠⁠

A Rehab Diary: Nutrition

To access the platform, head to: ⁠https://stan.store/Alice-Arehabdiary⁠ Select “A Rehab Diary: Nutrition” and subscribe to start your nutrition journey today

Ep. 17.0 - The Strength Runner: The Missing Link Between Strength and Performance with Jason Fitzgerald

In this episode of A Rehab Diary: The Series, I sit down with Jason Fitzgerald, running coach and host of the Strength Running Podcast, to explore the significant connection between strength training, mindset, recovery, and sustainable performance in distance running.

We dive into Jason’s coaching journey and his approach to building resilient runners, discussing how structured strength work, intelligent load management, and the right mental framework can reduce injury risk, support performance, and help runners stay in the sport longer. Jason shares practical strategies for balancing training and recovery, preventing injuries, and navigating setbacks, along with insights from his own experiences working with thousands of runners around the world.

This conversation is about developing strength, strategies, confidence, and mental resilience so runners can enjoy the journey, whilst maximising the outcome.

Welcome to the podcast, Jason Fitzgerald

Find out more about Jason, his podcast, and coaching work:

Website: Home - Running Coach, Marathon Training Plan, Run Coaching - Strength Running

Spotify: https://open.spotify.com/show/1ZkJ0i0utCvF8NidUvfyYW?si=c8519aafbbf84338

Instagram: https://www.instagram.com/jasonfitz1?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

In this episode of A Rehab Diary: The Series, we're joined by the incredible Tara Hurster, Psychologist and founder of The TARA Clinic (Therapeutic Addiction Recovery Assistance).

With nearly 15 years of experience in addictive behaviours, addiction recovery and mental health, Tara brings a refreshing, compassionate and insightful perspective to what it truly means to become flexibly self-aware. In this conversation, we explore the psychology of addictive behaviour, the power of self-awareness and how understanding ourselves at a deeper level not only helps us break unhelpful patterns but also fosters empathy towards others.

Tara’s incredible work and love for the human brain inspired her to create The TARA Clinic in which is helping many people all over Australia change behaviour patterns that no longer serve them. From recognising the subtle signs of avoidance to taking the first steps toward lasting change, this episode dives deeper into the mindset and reason behind modern addictive behaviour.

Welcome to the podcast, Tara Hurster.

Learn more about Tara and her work:

Website: https://www.thetaraclinic.com/

LinkedIn: https://www.linkedin.com/in/tarahurster/

Instagram: @thetaraclinic

In this episode of A Rehab Diary: The Series, we’re joined by the incredible Dr Suzanne Francisco — a behavioural therapist and business leader with over 20 years of experience in behavioural science, education, and human development.

From her roots in special education to her work in executive coaching and NDIS behaviour support, Dr Suzanne brings a unique and deeply compassionate perspective to recovery, growth, and human connection. In this conversation, she shares practical tools, lived wisdom, and strategies that empower change — whether you’re navigating challenges at home, in the classroom, or in the workplace.

Join us for an inspiring discussion that blends evidence-based insight with a passion for human growth. Welcome to the podcast, Dr Suzanne Francisco.

In today’s episode, we welcome professional UFC fighter, lifelong martial artist, coach, and business owner, Anton Zafir. Known for his discipline and mental toughness, Anton represented Australia on the world’s biggest stage in mixed martial arts.

Now the founder and head coach of Whitsunday Martial Arts, he dedicates his life to helping others build both physical and mental strength through the art of combat sports.

We dive into his mindset as a fighter, his approach to pain—both physical and emotional—and what it truly takes to challenge yourself at the highest level. From resilience and self-determination to the power of discomfort, this is a conversation about what it means to grow through what you go through.

Anton, welcome to A Rehab Diary: The Series.

Welcome to today’s episode, where we sit down with an extraordinary guest, whose life story exemplifies resilience, integrity, and an unwavering commitment to choosing courage over fear.

Peter Gibbon—a respected Australian veteran and an incredible example of mental and emotional resilience. Living with Stage 4 metastatic cancer and chronic lung disease, Peter continues to show up each day with unwavering strength, purpose, and perspective.

We explore Peter’s journey in the military service, life after diagnosis, and the mindset that has helped him navigate immense physical and emotional challenges. His presence in the community through volunteer work and the wisdom he brings makes him an extraordinary example of what it truly means to live with mental stamina, courage and kindness.

This episode will ground you, uplift you, and leave you with a renewed sense of strength. Peter, welcome to A Rehab Diary.

A message to Peter: “It is because of you I have a newfound understanding of what true strength looks like. Your courage, humility, and unwavering commitment determination has shown me that you can always help someone through kindness and effort. Thank you for reminding me of my strength, the power of purpose and quiet resilience.” - Alice

In this insightful episode, we sit down with Dr. Chris Wainwright, a leading orthopaedic surgeon. We dive deep into the intricacies of orthopaedic surgery, exploring pain management and recovery, and the vital role of mental well-being throughout the process. Dr. Wainwright emphasises the importance of being proactive and accountable post-surgery, along with the significance of rehabilitation. We also touch on the exciting future of surgery, including advancements in robotics. Tune in for a conversation that merges expertise with practical advice for anyone on the journey to recovery.

In this empowering episode of A Rehab Diary: The Series, we dive into the core of what it means to rebuild both body and mind. Exploring the concept of resilience in rehabilitation, we discuss how mental health and physical recovery are deeply intertwined.

Whether you're overcoming an injury, navigating life's unexpected changes, or supporting someone on their healing journey, this episode offers valuable insights and practical tips to inspire growth and strength. Tune in as we highlight proven strategies to help you rise stronger than ever.

In Episode 10 of A Rehab Diary: The Series, I am thrilled to introduce our guest—a rising star in the NRL and a key player for the South Sydney Rabbitohs—Isaiah Tass! Isaiah has made a remarkable name for himself on and off the field, showcasing his dedication, discipline, and passion for the sport.

Originally from Queensland, Australia, Isaiah takes pride in representing his Indigenous culture through his performance in the NRL. In his relatively short time in the NRL, Tass has quickly become a fan favourite to many young upcoming superstars.

In this episode, we will explore his journey as a rising star in rugby league. From overcoming injuries and navigating the mental challenges of rehab to thriving under the pressures of being in the public eye, Isaiah shares his inspiring story of physical and mental resilience.