Train Hard Work Smarter

By Nicole Bunyan (Squashletic)

This is the podcast for squash players who want to level up their training and improve their game! Whether you're a tournament-playing junior, competitive club player, aspiring amateur, or college/pro... more

· Health & Fitness

5

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FAQs about Train Hard Work Smarter:

How many episodes does Train Hard Work Smarter have?

The podcast currently has 10 episodes available.

Train Hard Work Smarter episodes:

October 01, 2025 10. Mental Takeaways from a 5 Game Loss
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
...more
18min
April 11, 20259. Q&A: Recovery, Anticipation & Awareness, Cross Training for Masters Athletes
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 membership hosted in the Squashletic App)
My Website
...more
59min
September 02, 20248. Training Mindset & Overcoming Obstacles with Gina Kennedy
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 readjust her mindset around training volume to allow for a longer career
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.
...more
50min
July 13, 2023 7. 3 Simple Habits to Get Out of a Slump and Back on Track
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.
...more
11min
June 22, 20236. Navigating the Off-Season as a Junior, College, or Pro Squash Player
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 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!
...more
31min
March 30, 2023 5. Surprising Takeaways from 3 Recent PSA tournaments
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!
...more
35min
February 26, 20234. Behind the Scenes of Celia's 30 lb Weight Loss Journey
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 when she wasn't participating in one of my programs)

The workout that was essential for not only overcoming her chronic injuries but also for weight loss, and

Her mindset for staying consistent with her training- while being a mom, wife, having a full-time job, AND competing on the professional doubles tour.
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!
...more
53min
February 15, 2023 3. 5 Nutrition Guidelines for Fat Loss Without Compromising Performance
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 consistently to achieve steady weight loss- but not at the expense of your training and performance.
Even if you're not interested in losing weight, 4/5 of these tips will still be beneficial for you, so if your nutrition could use a bit of a facelift, I think you'll find this episode helpful as well!
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MENTIONED IN THIS EPISODE
Access the Quick Start nutrition guide I use as a starting point with my 1:1 clients and Squashletic Members!
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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!
--
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!
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CONNECT
Find me on Instagram!
...more
26min
February 03, 2023 2. 6 Ways to Improve Your Squash Fitness Without Playing More
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 Instagram or an email at [email protected] and tell me what you found most interesting, I'd love to hear from you!
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MENTIONED IN THIS EPISODE:
Join the Squashletic Training Membership before doors close on Wednesday, February 8th!
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PROGRAMS
Doors to the Squashletic Training Membership closed at the moment? No worries! Check out my other programs below:
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!
--
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!
...more
21min
February 01, 20231. Just Get Started
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 follow Squashletic on Instagram, I have a feeling you're going to love the podcast. We'll be diving deeper into topics like:
All aspects of squash training (strength, conditioning, ghosting, technique)

Nutrition for squash players (both athletes and weekend warriors!)

Planning your training better, setting goals, and consistency

Mental tips & strategies

Behind the scenes of life on the PSA tour, daily life, training, etc

Guest interviews with pros, coaches, and other special experts

... and more!
RESOURCES:
Follow me on Instagram
Try out 7 days of free workouts!
Get 3 squash tips delivered straight to your inbox every week
START TRAINING:
Check out the Squashletic Training App
Serious about your training? Apply for 1:1 online coaching
...more
6min

FAQs about Train Hard Work Smarter:

How many episodes does Train Hard Work Smarter have?

The podcast currently has 10 episodes available.