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 to stay competitive at the highest levels of Masters squash.

Key Highlights:

• The Injury Comeback: Prioritizing rehab and patience after major injury and pregnancy.

• The Health-Productivity Link: How physical optimization translates into better focus and output in daily life.

• Nutrition: Using tracking as a tool for longevity rather than restriction.

Resources Mentioned:

• Get a free trial to the Squashletic App

• Subscribe to my Substack

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 and adult program from the ground up in Windsor, Ontario, and was most recently the Head Professional at the Philadelphia Cricket Club.

He now coaches privately for a family, assistant coaches for the Princeton University women's varsity team, while also working with several pro players such as myself (World #48), Olivia Weaver (US No 1 and World #4), Marina Stefanoni (World #19), Malak Khafagy (Penn #1 and World #20), and Alina Bushma (World #53).

In this episode, we discuss:

• the art of coaching
• the importance of challenges and competition in practice
• what "skill" really is

... and so much more!

Have a listen, and let me know what you think in the comments!

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Links and Resources:

Squashletic App (Online Training Academy) Free Trial

My Substack

Follow me on Instagram

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 Highlights

• Outcome Thinking vs. Performance Goals: How "outcome thinking" almost cost me the match
• The Power of One Word: The specific word I used as a mental anchor between high pressure rallies
• The Self-Coaching Sheet: How to be your own coach when you’re on the road solo.
• Bouncy Conditions: Tactical adjustments for hot, humid courts

Links & Resources:

• Looking for workouts and programs to improve your squash fitness & overall training? Check out my training app with a free trial!

• Prefer to read? Follow me on Substack!

• Follow me on Instagram @squashletic

  
  

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 thoroughly and make some changes in a short period of time for my following tournament.

Links & Resources

Squashletic Training App

My Website

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)

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:

Follow Gina on Instagram

Follow Squashletic on Instagram

If you enjoyed it, please rate the show, write a review, and/or share it with a friend whom you think might benefit from this episode. 

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 training, nutrition, or overall productivity, I find that these 3 habits help set me on a positive trajectory right away.

You don't need any fancy equipment, an app, or anything at all besides yourself and a willingness to commit.

At first, the ever popular 14-day "quick fixes" or 30-day challenges seem like a good idea for massive habit change, but they often become unsustainable once the motivation fizzles or life gets busy.

These 3 habits are so simple, you may have overlooked their effectiveness. But let's not forget- the fundamentals never change :).

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Squash Camp Fitness

If you're a coach who is looking to save time and take your students through effective, well-planned fitness sessions, this program is for you. Click here to check it out, and use the code PODCAST to save $30 off the price of the program! Enjoy!

Apply for 1:1 coaching

Do you need a bit (or a lot!) of structure and accountability to reach your squash goals? That's exactly what my customized online coaching is for! Learn more about 1:1 coaching here HERE.

In this episode, I'm giving you a high level overview of the off-season period, including:

Mentioned in this episode:

SQUASH CAMP FITNESS

If you're a coach who is going to be busy running camps this summer or season, and you're tired of making up or reusing the same workouts over and over again, check out this step by step blueprint which give you instant access to over 30 sessions that you can use with your students!

PROGRAMS

Squashletic Training Membership

Looking to improve your squash fitness? Whether you need to become more mobile & flexible, get stronger, last longer in rallies, or move more efficiently, I've got you covered inside the Squashletic Training Membership. Learn more and try it out for FREE for 7 days!

Squash Mobility⁠

This collection has over 20 sessions to help your muscles & joints feel better, so you can play more and recover better!

⁠Lunge Like a Legend⁠

My signature program that dives deep into 4 different physical aspects needed for better squash movement: mobility, strength & stability, core engagement & power, and footwork! Get $50 off the full price of the program by applying the code PODCAST at checkout. Code is case sensitive!

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FREE STUFF

Want to get ⁠free squash tips⁠ sent straight to your inbox every week? Join over 700 other squash geeks and sign up for my Best of 3 weekly newsletter, where every Thursday you'll receive 1 technical/tactical tip, 1 fitness tip, and 1 mental tip. Sign up for the Best of 3 ⁠HERE⁠!

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 another 50k a week later (which I very nearly couldn't play due to a new injury, but surprised myself in the end...)

Finally, I finish up with a little expense/prize money report where I show you exactly how much I profited after having made the final in Calgary. People always ask how much money squash players make so hey, may as well be transparent about it!

PROGRAMS

⁠Squash Mobility⁠ - over 20 sessions to help your muscles & joints feel better, so you can play more and recover better!

⁠Lunge Like a Legend⁠- my signature program that dives deep into 4 different physical aspects needed for better squash movement: mobility, strength & stability, core engagement & power, and footwork! Get $50 off the full price of the program by applying the code PODCAST at checkout. Code is case sensitive!

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FREE STUFF

Free 7-Day Squash Training Program- Want to improve your strength & conditioning for squash? Check out this free 7-day sample training program I put together for you! Upon signing up you'll also get an exclusive discount in case you want to join the Squashletic Training Membership & receive a new program every month, as well as gain full access to the Squashletic app! Try out the free program HERE!

Want to get ⁠free squash tips⁠ sent straight to your inbox every week? Join over 700 other squash geeks and sign up for my Best of 3 weekly newsletter, where every Thursday you'll receive 1 technical/tactical tip, 1 fitness tip, and 1 mental tip. Sign up for the Best of 3 ⁠HERE⁠!

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:

MENTIONED IN THIS EPISODE:

The 6-week Squash Shape program starts March 13th! Learn more HERE about how you can improve your nutrition & fitness, and save over $200 when you join before March 7th. 

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FREE RESOURCES

Want to get free squash tips sent straight to your inbox every week? Join over 750 other squash geeks and sign up for my Best of 3 weekly newsletter, where every Thursday you'll receive 1 technical/tactical tip, 1 fitness tip, and 1 mental tip. Sign up for the Best of 3 HERE!

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CONNECT

Find me on Instagram!