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Navigating RED-S: Insights from Pro Triathlete and PhD Candidate Penny Slater

In this episode of Female Athlete Diaries, host Kirsty Sheehan welcomes Penny Slater, an accomplished Australian Pro triathlete, coach, and PhD candidate. Penny shares her journey, including her switch from off-road to long-course triathlon and her struggles and recovery from Relative Energy Deficiency Syndrome (RED-S). The discussion delves into the symptoms, diagnosis, and long-term effects of RED-S, as well as Penny’s academic research on the subject. Penny emphasizes the importance of proper nutrition, ongoing care from professionals, and the need for education and support for female athletes. Tune in to learn about the physiological and psychological impacts of RED-S and how Penny’s journey is contributing to better awareness and preventive education in the sports community.

00:00 Introduction to Female Athlete Diaries

00:24 Meet Penny Slater: Professional Triathlete

01:15 Penny's Battle with Relative Energy Deficiency in Sport (RED-S)

02:12 Understanding RED-S: Causes and Diagnosis

03:05 Penny's Personal Journey and Challenges

07:19 Psychological and Physical Consequences of RED-S

10:53 The Importance of Proper Nutrition for Athletes

16:28 Penny's PhD Research on RED-S

28:22 Reflecting on a Career-Defining Year

28:42 The Importance of Fueling Performance

30:35 Running Performance and Body Composition

32:38 Future Education Initiatives

35:50 Addressing Energy Availability and RED-S

43:34 Advice for Young Female Athletes

50:13 Plans for the Future

53:04 Conclusion and Future Episodes

Insta: @pen_slater

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In this episode of Female Athlete Diaries, host Kirsty Sheehan interviews Bonnie McDonald, a former competitive swimmer for Australia. Bonnie shares her extensive career achievements in swimming, including multiple national titles and competing at international championships. She discusses the pressures of body image and nutrition in elite swimming, the transition from an athletic identity to a business career, and her eventual transition into bodybuilding. Bonnie explains how the discipline and training in bodybuilding have reshaped her perspective on body image and provided a new outlet for her competitive drive. She emphasizes the importance of a supportive community, the role of a knowledgeable coach, and the mental and physical aspects of competing in bodybuilding. This episode dives deep into the challenges and triumphs of maintaining athletic excellence and navigating life after competitive sports.

00:00 Introduction to Female Athlete Diaries

00:23 Meet Bonnie McDonald: A Swimming Prodigy

00:47 Bonnie's Swimming Achievements

02:11 Transition from Swimming to Business

03:20 Early Swimming Journey

09:56 Challenges of Body Image in Swimming

18:22 Experiences in the American Collegiate System

23:21 Retirement and Identity Crisis

32:24 Life After Swimming

35:58 Returning to Australia and Moving Away from Swimming

36:51 Discovering Functional Fitness and CrossFit

37:24 Embracing Competitiveness in CrossFit

41:27 Transitioning to Bodybuilding

46:14 The Challenges and Rewards of Bodybuilding

53:31 Body Positivity and Mental Health in Bodybuilding

58:18 The Longevity and Future of Bodybuilding

01:01:54 Final Thoughts and Advice for Women

You can contact Bonnie: 

@bmathletica

[email protected]

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In this episode of Female Athlete Diaries, host Kirsty Sheehan interviews Kat Krosch, a physiotherapist and triahtlon coach specialising in running and cycling biomechanics and injury prevention. Kat shares her journey from starting triathlon in 2012 to becoming a professional triathlete, despite numerous challenges including stress fractures, the COVID period and managing full time work. She discusses her decision to relinquish her pro license, her experiences with inequities in prize money, overtraining, and the impact of relative energy deficiency. One of the key takeaways from this episode is clear communication with your coach and having the confidence to advocate for yourself when you know things aren't right with your training. Kat also highlights her initiatives to increase female participation in endurance sports and her ongoing passion for coaching.

00:00 Introduction to Female Athlete Diaries

00:27 Meet Kat Krosch: Physiotherapist and Triathlete

01:14 Kat's Journey into Triathlon

02:01 From Army to Triathlon

05:54 First Triathlon Experiences

07:22 Transition to Longer Distances

10:45 Pursuing Professional Status

14:10 COVID-19 and Career Shifts

20:42 Coaching and Core 4 Endurance

24:01 Challenges and Triumphs in Professional Racing

33:11 Highs and Lows of Intense Training

35:16 Overtraining and Stress Fractures

36:43 The Impact of Training Age and Gender Differences

39:45 Communicating with Coaches and Self-Advocacy

43:58 Mental and Physical Challenges of Injuries

51:40 Navigating RED-S and Menstrual Health

57:14 Transitioning from Pro Racing to Coaching

01:05:53 Future Plans and Reflections

To contact Kat and Core 4 Endurance: https://core4endurance.com.au/contact/

Current initiatives include an Introduction to Crit Racing for women. 

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In this episode of Female Athlete Diaries, hosted by Kirsty Sheehan, we hear the story of Margo Macintosh, an accomplished age group athlete and multiple world champion in sprint distance triathlon as well as long course. The most resounding parts of Margo's journey are her consistency to training, her resilience when faced with setbacks, her dedication to the process and enjoyment of growth and development in sport. Margo also highlights the significance of supportive communities in sport. She shows great bravery in discussing her experience around an unwitting doping violation in 2019 at the World Duathlon titles and how she overcame this. Something every athlete can learn from. Margo's recount of her redemption in 2023 at the World Sprint Distance Triathlon Titles is a display of resilience that leaves us feeling emotional. Margo's story is one of persevere, embracing the process, and highlighting the importance of growth and enjoyment in sports.

00:00 Introduction to Female Athlete Diaries

00:25 Meet Margo Mackintosh: A Journey of Athletic Achievements

01:32 Early Beginnings in Athletics

06:33 Transition to Triathlon

12:07 The Triathlon Community and Training

18:03 Challenges and Triumphs in School Sports

33:55 Overcoming Injuries and Setbacks

41:04 Facing Unexpected Challenges

43:34 Navigating Supplement Use and Anti-Doping Measures

46:17 The Emotional Toll of Being Labeled a Fraud

50:06 Ironman Preparation and Training Adjustments

59:02 Facing the Ironman Challenge in Austria

01:07:48 Redemption at the Short Course Worlds

01:15:32 Reflecting on Achievements and Future Plans

01:22:32 Concluding Thoughts and Future Ventures

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Overcoming Menopause with Ultraman

In this episode of Female Athlete Diaries, host Kirsty Sheehan delves into the compelling story of Mel Cockshutt, an athlete who emerged resiliently from four challenging years of menopause to take on the Ultraman challenge in Australia. Mel details her journey, including the concessions she made in training, the role of her supportive crew, and innovative strategies she used. She explains the stages of the three-day Ultraman race and shares the emotional highs and lows, from early fears and body confidence issues to the triumphant moments of completing the race with the help of her community and family. Additionally, Mel shares her passion for teaching ocean swimming through the Sea Dragons group, empowering others to overcome their fears. The episode emphasizes resilience, adaptability, and the importance of finding personal fulfillment in sports and life after menopause.

00:00 Introduction to Female Athlete Diaries

00:38 Mel Cockshutt's Journey Through Menopause

01:26 Preparing for the Ultraman Challenge

02:04 The Ultraman Australia Event Breakdown

03:29 Training Strategies and Support Crew

05:32 Overcoming Nutritional Challenges

15:01 Founding the Sea Dragons

22:49 Reflecting on the Race Experience

23:26 Competitive Spirit and Internal Conflict

25:28 Navigating Challenges and Enjoying the Journey

27:43 Day Three Strategy and Execution

30:51 Finishing Strong and Reflecting on the Achievement

37:23 Community Involvement and Future Plans

41:48 Advice for Women Facing Perimenopause

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Female Athlete Diaries – Part 1: Mel Cockshutt

In this inspiring episode, host Kirsty Sheehan sits down with Melinda Cockshutt, an accomplished athlete, coach, and community leader. Mel shares her remarkable journey from a career in law to becoming the oldest competitor to win the women’s race at Ultraman Oz, all while raising funds for Heart of Courage and supporting cancer outcomes for First Nations communities.

Mel opens up about her early days in triathlon, balancing motherhood and training, and the challenges she faced returning to sport postpartum. She discusses her transition to professional racing, her experiences at Ironman events—including racing against legends like Chrissie Wellington—and the impact of family and community on her athletic career.

A significant portion of the conversation delves into Mel’s candid account of perimenopause and menopause, the physical and emotional toll it took, and the importance of finding the right support network. Mel and Kirsty explore the need for better awareness and resources for women navigating these life stages, especially for athletes.

Other highlights include:

• Mel’s passion for coaching and empowering others
• Her fundraising efforts with Tour de Cure and Heart of Courage
• The importance of longevity and balance in sport and life
• Honest reflections on identity, resilience, and self-compassion

Stay tuned for Part 2, where Mel shares her training journey leading up to Ultraman and how she tackled the event itself.

Connect with us:
Instagram: @femaleathletediaries

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Empowering Stories and Practical Advice

In this short episode of Female Athlete Diaries, we recap the inspiring stories and insights shared by eight amazing women. Each guest, including marathoner Michelle Barnes, Jia Yee Yang, Keely Mancini, Clare Leung, Alli Cooke, Jodie Browning, Dr Deb Latouf,  and Alisha Van Asperen, discussed various topics such as overcoming physical challenges, dealing with eating disorders, managing menopause, and navigating high-performance sports. This recap provides useful resources like the Dietitians Australia search function, the Butterfly Foundation, Healthy Bones Australia, and Australasian Menopause Society to help listeners find professional support. Listeners are encouraged to rate the podcast on Spotify or Apple Podcast and stay tuned for future episodes covering diverse topics such as training for ultras at 50 and postnatal depression.

00:00 Introduction and Recap Overview

00:49 Michelle Barnes: Embracing the Bigger Girl Who Can Run

02:44 Jia Yee Yang: Training for more than Aesthetics and Overcoming Eating Disorders

03:51 Keely Mancini: Coping with Osteopenia

05:37 Clare Leung: Navigating Menopause as an Athlete

07:22 Alli Cooke: Managing Perimenopause and Bone Stress Injuries

08:51 Jodie Browning: High Performance Endurance Sport and Addiction

10:40 Dr. Deb Latouf: Talent Identification, making a difference to ordinary athletes and health struggles

12:54 Alisha Van Asperen: Bodybuilding Journey and Health Tips

14:12 Conclusion and Upcoming Episodes

Useful links for further advice:

Find a Dietitian:

https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx

Butterfly Foundation

Butterfly.org.au

Healthy Bones Australia

https://healthybonesaustralia.org.au/https://healthybonesaustralia.org.au/

Australiasian Menopause Society

https://menopause.org.au/

Australian Psychological Society

https://psychology.org.au/

Spin Doctor Coaching: Dr Deb Latouf

https://spindoctorcoaching.com.au/

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Navigating the Bodybuilding World: Alisha's Journey

On this episode of Female Athlete Diaries, host Kirsty Sheehan speaks with Alisha Van Asperen, a Dietitian who decided to be a guinea pig for a bodybuilding competition. Alisha shares her transition from basketball and soccer to bodybuilding, the rigorous training and diet regimes, and the physical and mental challenges she faced during her preparation for the competition. The conversation delves into topics such as muscle dysmorphia, maintaining discipline with diet, the physical discomforts of cutting calories, and the struggles with body image post-competition. Alisha, emphasises the importance of a balanced approach and professional guidance.

00:00 Introduction to Female Athlete Diaries

00:42 Meet Alisha Van Asperen: From Dietetics to Bodybuilding

01:58 The Journey Begins: Training and Nutrition

03:19 Challenges and Adjustments in Bodybuilding

10:21 The Cutting Phase: Diet and Training Changes

16:39 Physical and Mental Struggles

18:47 Social and Emotional Impact

21:50 Reflections and Learnings

25:17 Struggles and Milestones at the Six-Week Mark

25:33 Final Preparations and Stage Appearance

27:09 The Cost and Effort Behind the Competition

29:23 Posing Practice and Stage Confidence

30:55 Judging Criteria and Subjectivity

33:05 Post-Competition Reflections and Challenges

36:07 Refeeding Syndrome and Recovery

38:59 Long-Term Impact and Lessons Learned

45:20 Final Thoughts and Gratitude

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An Inspirational Spin with Dr. Deborah Latouf

In this episode of Female Athlete Diaries, host Kirsty Sheehan speaks with Dr. Deborah (Deb) Latouf, a distinguished sports scientist, coach, and athlete with over 30 years of experience. Deb shares her early career journey, her role in the Talent Identification program for the Sydney Olympics, and her personal transition from elite coaching to focusing on age group and master's athletes. She delves into her experiences with disordered eating, the challenges of managing an athlete's health, and the importance of adaptive, personalized training. Deb also discusses the significance of work-life balance, philosophical shifts in coaching, and her renewed focus on the holistic well-being of her athletes. This episode is a rich exploration of the highs, lows, and transformative insights gained through a lifetime dedicated to sport.

00:00 Introduction to Female Athlete Diaries

00:40 Meet Dr. Deborah Latouf: A Journey in Sports Science

02:55 From Talent Identification to Olympic Success

04:55 The Philosophical Shift: Medals vs. Meaningful Impact

09:11 Transition to Coaching and Personal Athletic Pursuits

17:46 Challenges and Adaptations in Masters Athletics

20:39 The Role of a Modern Coach: Beyond Programming

24:07 Personal Health Challenges and Empathy in Coaching

26:19 Facing Setbacks and Adjusting Training

26:33 Mental Flexibility and Health Prioritization

30:01 Coaching Female Athletes: Bespoke Approaches

30:44 Managing Training Around Menstrual Cycles

35:55 Dynamic Programming and Athlete Feedback

38:28 Deb's Journey with Disordered Eating

47:36 Overcoming Challenges and Finding Joy in Sport

49:59 Concluding Thoughts and Future Episodes

*Contact Deb on: [email protected]

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Navigating High Performance and Identity in Endurance Sports with Jodie Browning

In this episode of Female Athlete Diaries, host Kirsty Sheehan, an age group athlete, and former triathlon coach, delves into an insightful discussion with Jodie Browning. Jodie shares her experiences in endurance sports, highlighting the addictive elements of high-performance training and the balance between personal identity and athletic goals. The conversation covers Jodie's journey from childhood sports through competitive triathlons, her experiences with body image, eating disorders, and the psychological aspects of high-performance sports. She emphasizes the importance of understanding one's motivation, the impact on personal life, and how sport can be both a challenge and a source of inspiration for others. This episode provides a raw and authentic look at the intersection of high performance, personal growth, and identity.

00:00 Introduction to Female Athlete Diaries
00:33 Highlighting Jodie Browning's Journey
01:40 Jodie's Early Experiences and Challenges
03:43 Rediscovering Sport and Setting Goals
05:41 Balancing Family and High Performance
12:57 The Psychology of Addiction in Endurance Sports
19:29 Transitioning Away from Competitive Sports
27:05 Reflecting on the Impact of Sport
41:18 Conclusion and Final Thoughts