Triathlon, Life and Self-Love

I’ve been pondering the concept of self-love – or self-care – for a while now, specifically how it relates to our lives as career-driven, ambitious, successful women and triathletes. And how–if I want to maintain my health, stay successful, and live a fulfilled personal life whilst pursuing triathlon–this becomes more of a daily necessity, rather than an infrequent afterthought when I find myself halfway down the slope towards stress and fatigue. 

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 Posted on March 15, 2019 by

 Athlete, Featured, High Performance, Personal Development, Sports Performance, Triathlon

Getting Back On The Bike

Happy new year ladies! Welcome to 2019…although we are already half-way through January now and February is staring us in the face! Regardless, I hope your year is off to a cracking start, and you were able to take some time out over the holiday period to reflect on and review your 2018, and set up 2019 to be even better.

The start of a new year always signals a fresh start, doesn’t it? A whole big shiny blank canvas in front of us ready to be filled with stuff – work, family, life commitments, holidays, and of course for all of us, new race goals! I’m guessing that a fair chunk of that shiny white canvas is already blanked out with hundreds of training sessions, paving the way to the finish line of your race goals. So, tell me, what’s in store for you this year? What goal did you set for 2019?

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 Posted on January 15, 2019 by

 Athlete, Goals, Sports Performance, Triathlon

The Annual Review

I know, your inbox and social media is full of emails and posts about goal-setting and how to “plan your best 2019 ever!” right? Well, in this article I am going to be talking about 2019, but I’m actually going to be focusing on 2018. Why, you may be asking, when 2018 is essentially done and dusted? For one great reason – you achieve a hell of a lot in a year and I’m guessing that the majority of us don’t stop to acknowledge that! We just power right on through into the next year, scribbling down all our grandiose goals on New Year’s Day, without actually stopping to consider what actually went down this past year. Take a moment. What did you actually accomplish this year? What were the good bits, the hard bits, and the lessons you learned from both? What’s worth keeping and bringing into the new year, instead of throwing the baby out with the bathwater and starting all over again?

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 Posted on December 30, 2018 by

 Athlete, Coaching, Featured, High Performance, Leadership, Personal Development, Professional Development, Sports Performance, Triathlon

The Anti-Hustle

I did promise you a follow-up to last weeks’ article, More is Not Better, in which I shared with you the experience of my life grinding to a halt within a mere few days, how I managed to salvage my work and health, and my subsequent epiphany about my current MO – and the realization that it was beyond time for a new one! Well, here it is. I will show you what I did to change my life so that I actually ENJOY each day, whilst still being productive and achieving my goals. Sounds like a win-win doesn’t it? It is. Here’s why.

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 Posted on October 29, 2018 by

 Athlete, Featured, Goals, High Performance, Personal Development, Sport Science, Sports Performance, Triathlon

More is Not Better

I used to think very differently to this – ask any of my training partners, coaches, or even work colleagues and bosses for that matter. More ruled my life for longer than I care to admit, and it’s gotten me into a pickle way more often than I’ll likely ever admit!

But thanks to my experience last week–and the never-ending patience of my personal development coach–I finally see the error of my ways. Let me unpack this for you, and perhaps it might help you out of the same pickle – if you’re also of the More is Better school of thought.

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 Posted on October 24, 2018 by

 Athlete, Featured, Goals, Personal Development, Sports Performance, Triathlon

Recovery 101

Well here we are, at the beginning of another triathlon season. No doubt you’ve spent the winter months plotting and planning your races for the 2018/2019 season, and I’m sure that you’ve also thrown a few big ones in there for good measure – just to really challenge yourself. The next step was likely signing up to a training squad or signing on for a new program with your coach; after all, you need the plan to get there, right? So, you’re on track – races entered, coach onboard and squad to train with, awesome!

Now let me ask you this – how many of you thought about additional support strategies to help you achieve your goals this season? Perhaps one that sprang to mind is recovery; what the best strategies are, how to utilise them daily and weekly to remain healthy, energized and primed for each day’s training, how to get the most from each session. Yes? I thought so.

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 Posted on October 8, 2018 by

 Athlete, Featured, High Performance, Sport Science, Sports Performance, Triathlon

Setting Realistic Expectations

I’m just going to come right out and say it early – I myself am terrible at setting realistic expectations. I have been most of my adult life, come to that, but I live in the hope of reform.

I should be better, I know. I’ve had plenty of opportunities to learn about setting expectations, between two uni degrees, over a decade-long professional career, and years of racing triathlon. Yet despite the many, many disappointments I have experienced in each of these areas, I never fail to keep setting the bar too high for myself, and continuously setting myself up for failure. Ironically, it’s kind of become…an expectation.

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 Posted on September 24, 2018 by

 Athlete, Featured, Goals, Sports Performance, Triathlon

Inspiration, Purpose and the WTS Triathlon World Championships

Yesterday I had the privilege of watching the WTS Triathlon World Championships on the Gold Coast. And what an experience that was! As with any World Championships, the home crowd was out in force, the cheering and shouts of encouragement were at fever pitch, and the atmosphere was just electric!

And that was for the age group race!

I’m not kidding. The feeling of excitement that permeated the air was awesome, and it was such an experience to be able to personally support clients, team mates, friends, and every other Aussie out there on course – it didn’t matter that you’d never met Dianne before, she was out there in the Aussie kit giving it her all for herself and her country! It united us in that moment, and we both felt pride at the connection – supporter and supported. And it was the same everywhere you looked – kiwis shouting for random kiwis, Brits supporting random Brits, cheers, yells, waves and high fives flying around. Amazing!

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 Posted on September 17, 2018 by

 Athlete, Featured, Personal Development, Sports Performance

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Repping the Harper Performance cap on my lunchtime walk today, feeling inspired about the work we’re doing in East Africa 🇺🇬 to #leveltheplayingfield and achieve #equality in sport. Working with #purpose and making a difference in the world 🌍 what more could you ask for? Find our more about our project @harperperformance #fiercelychampioningtheunderdog
I was looking forward to my #longrun this weekend for two reasons 1) I was down the coast and 2) I had the latest @physicalperformanceshow podcast with world-leading physiologist Stephen Seiler to listen to. And both were awesome!! So many insights and practical tips from Stephen to optimize endurance training learnt from decades of working with the world’s elite endurance athletes. As a fellow sports physiologist I’m so excited to start tweaking my training to test out some of these theories! #endurance #endurancetraining #triathlon #training #physiology #performancescience #optimisation #trainsmart #goals #racing #performancesupport
💥 MENTAL STRESS Question time ladies 🙋🏻‍♀️ Hands up, who is balancing a career, family and personal life on top of triathlon training, and tries to be awesome at all of them? Second ❓: Who actually considers their mental stress and fatigue levels when they’re head down bum up in a heavy training prep? That’s what I thought! I had an awesome chat with one of my athletes about fatigue levels, and when we went deeper, it turned out to be mental fatigue from a demanding work role every day 🧠 It’s a reminder that all too often we forget that our brains are ‘on’ all day, in literally everything that we do, and it needs just as much recovery as our bodies do from physical exertion! So after a chat about what this looks like (and many “I might sound crazy, but...” from me), we came up with a plan to install a “mental refresh” during the day - time out at lunch time, quiet space, relaxation, and time to tune out using a meditation app. What I love? It’s prioritized so highly she makes it happen - even if it is in a quiet corner of the office 😄 (that view though?! ☝🏻) The key take-away message from my athlete: “I’m expecting my brain to run marathons everyday”. Yep - time for some hard-earned recovery I’d say! #performance #recovery #mentalrecovery #health #mentalhealth #athletehealth #goals #training #triathlon #triathlontraining #achieveyourpotential #womenintriathlon #careerwomen #trichicks #humanbehindtheathlete #performancesupport
This was such an epic week working with @harperperformance and our partners in Uganda @ffg_academy. We successfully recruited an awesome young sport science intern ✅ and added 2 more skilled grads to our East African practitioner pool ✅ it’s so exciting to see our performance support project coming to life, and the impact we’re having within the academy. I can’t wait to see what we can achieve together in the next 12 months! 🇺🇬 ⚽️ I must say, my smile belies my sadness at having to leave our friends, lucky I’ll be back in 2 months!! #EASSI #performancesupport #levelplayingfield #equality
I love having my own business that allows me to live my purpose every day, empowering athletes to achieve their most aspirational goals, no matter how big or small. Whether it’s working with individual athletes directly providing bespoke performance support, or working with sporting organisations to develop and optimise their performance support systems that enable athletes to achieve their dreams. I love both for their diversity and their unique challenges, while ultimately achieving the same outcome. Today I am travelling with an organisational client to take on a big chunky challenge which is incredibly exciting! As the Head of Performance Support for Harper Performance CIC, I’m heading back to Uganda to implement the next stage of our project - installing our sport science internship program, which will not only assist us in providing performance support to talented footballers, it will be developing the capacity of these practitioners and allowing them to achieve their dream of becoming a high performance practitioner. Win win! We’re going to be posting lots on social media throughout this deployment, and if you’re keen to see more, then give our company a follow @harperperformance and get all the latest action! I’ll be posting some highlights here too. #EASSI #performancesupport #highperformance #goals #development #equalplayingfield #equality #fiercelychampioningtheunderdog
🌟 You know what I really love? Working with amazing humans! Who also happen to be pretty fantastic athletes too 😄 One of the greatest joys of performance coaching for me is to witness the transformations that occur within my athletes, in mindset, in physical abilities, and in performance. Allyson Lindsay @shoe_gal_74 has had a kickass 9 months! And her journey has only just begun - with IM 70.3 Worlds this year and her first IM in 2020! 💪 "If someone tried to tell me a year ago I’d be going to the 2019 Ironman 70.3 World Championship, I would never have believed it. Today, I’m proud and excited to say, that is exactly where I am headed! Working with Kellie has resulted in me feeling calmer and being far less reactive to stressors on a day-to-day basis. I am more confident about what I’m capable of achieving as an athlete. With the benefit of her support, I have completed two more 70.3 races, achieved a huge PB and scored a spot at the World Champs in France in September. I am confident that with Kellie’s guidance I will continue to bridge the gap between where I’m at and where I want to be." Read more about Allyson's triathlon experience, and how you can achieve your performance potential - link in bio ☝🏻 #triathlete #chickswhotri #womenintriathlon #training #performance #goals #dedication #mindset #health #performancesupport #endurancetraining #triathlon #humanfirst #humanbehindtheathlete

DrKellieRose Performance Science

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