Only dead fish go with the flow

Join me (Sophia your host) as I reflect on my first year of podcasting, sharing behind-the-scenes stories, personal growth, and the importance of planning and journaling for success in sports and life.Hope you have a giggle and thank you so much for all your support so far!

EPISODE 50. Yes, it’s a big one - recorded in person (my fav), heavily featuring rowing (predictable), and absolutely packed with jargon (sorry in advance… grab a notebook).I’m joined by Naomi Ashcroft, Chairwoman of Henley Women’s Regatta, rowing legend, and proof that if you stay in a sport long enough, they will eventually put you in charge of it. With 40 years in the game, she’s raced, won (a lot), and now helps run one of the most important events in women’s rowing.Also featuring: lightweight chaos, teamwork propaganda, and me once again banging on about rowing like it’s a personality trait.Thank you for getting this podcast to 50 episodes. Slightly unhinged, but we made it.

In this episode, we dive into rowing, career pivots, and identity beyond sport with Robyn Hartwink - Atlantic ocean rower, former teacher, and digital marketer.From university rowing at Edinburgh to crossing the Atlantic Ocean, Robyn shares her journey through elite sport, changing careers, and embracing being a multi-hyphenate. We talk about life after sport, athlete identity, confidence, and personal growth, plus the realities of GB trials, uni rowing culture, and “peace and pout.”We also cover career changes, finding purpose, overcoming imposter syndrome, and building confidence outside of sport -with plenty of chaotic and funny stories along the way.Perfect for anyone interested in rowing, student athletes, career transitions, women in sport, mindset, and self-development.

Host Sophia Heath sits down with former Leeds United Women footballer turned women’s health specialist Victoria Fytche-Crossman from TOTM (Time of the Month) to talk all things sport, hormones, and periods.Vic shares how understanding hormones like cortisol, melatonin, estrogen and progesterone can transform performance, recovery, and everyday wellbeing. They also dive into period stigma in sport, why better education matters, and the campaign pushing for safer tampon regulations.Expect honest chat, practical insights, and a reminder to always work with your body rather than against it!

This week, Sophia is joined by Jessica Rowe from Seas The Day - one half of the duo who rowed the entire Pacific Ocean non-stop and unsupported, setting multiple world records along the way.Jess shares the highs and lows of 165 days at sea, from sleep deprivation and mid-ocean breakdowns to breathtaking wildlife, star-filled skies, and the mental resilience it took to keep going - plus how many pairs of knickers to pack! An honest, inspiring chat about adventure, pushing your limits, and why you should always say yes to trying something new.

Buckle up for this weeks episode, it's honest, funny a little chaotic and has a special guest apperance midway through. Olympic skeleton gold medalist Tabby Stoecker shares her journey from circus arts to elite winter sports, delving into training, mental resilience, and women's health in sport. Discover her insights on overcoming challenges, the thrill of speed, and the importance of self-care and community support. Podcast tees link belowhttps://l.instagram.com/?u=https%3A%2F%2Fonlydeadfishpodcast.myshopify.com%2F%3Futm_source%3Dig%26utm_medium%3Dsocial%26utm_content%3Dlink_in_bio%26fbclid%3DPAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnpksenxlVh3zIKZi0IIyFN34aDkXIsCXfjwCnxAeZ_9bsjG0kxaiKUw-CncM_aem_8_6aRW5dXSTSRxOMxSD7dQ&e=AT7HgWtwF5aC38Kc89Zwsf0K8WC-BY1ONL6ZlLFdpk_nqk4yYW6mf25maN1RiFhGEztD6JzK4daTf9Qc4FQ7wUDriDkHZIWd2lHV_Vt3Ha1Y0yskmvrfSvM2jg

This podcast episode with Rebecca Coles dives deep into her journey as an offshore sailor, exploring the challenges and triumphs she faces in pursuit of becoming the first woman to win the Mini Transat race. Join us as we uncover the essence of adventure on the high seas and the lessons learned along the way.

"Lookout by Skepta and Giggs is my soundtrack of life." Hope you are locked in and ready as we chat with Milly Pickles as she shares her journey. Milly is a disability advocate, and content creator but honestly, she wears so many hats thats not quite doing her justice! She discusses the realities of running with a prosthetic, societal perceptions of disability, and the importance of representation and self-acceptance. Hope you have as much of a giggle listening as we did recording!

Join us as 5x Olympic athlete Jo Pavey shares her journey in distance running, training insights, the impact of the menstrual cycle on performance, and the importance of anti-doping awareness. Key takeawaysListening to your body is crucial for sustainable training.Monitoring menstrual health can prevent injuries and improve performance.Personalised coaching is vital, especially for female athletes.

Louise Buttler shares her journey from discovering Pilates during her mother's cancer treatment to building a successful online Pilates business. She discusses the benefits of Pilates for health, longevity, and mental well-being, the challenges of running a fitness business, and the importance of safe, accessible exercise for everyone.

This week we are sitting down to chat with Marina as she shares her journey into hand cycling after becoming disabled. She discusses the joys and challenges of the sport, her experiences in competitive cycling, and her advocacy for disability sports. Marina emphasizes the importance of inclusivity in fitness and shares valuable life lessons learned through her journey.

Olympian Tess Howard shares her journey from a young hockey enthusiast to a prominent advocate for inclusive sportswear. She discusses the challenges faced by athletes, regarding sports kit and body image, and how her organization aims to ensure that no one drops out of sports due to these issues. Choice in sportswear, compelling statistics and personal anecdotes. We also touch on the balance between training and advocacy, the joys and challenges of hockey, and the broader implications of inclusivity in sports.

The wonderful journeys of the Pink Champagne Dragon Boat Team, a group formed to support breast cancer patients and survivors through the sport of dragon boating. The discussion covers the origins of breast cancer paddling, the growth of the team, personal transformations, and the camaraderie that develops through shared experiences on the water. The members share their best and worst moments, memorable competitions, and the importance of support networks in overcoming challenges. Ultimately, the conversation emphasises living life to the fullest and embracing opportunities, regardless of past adversities.

Mhairi Maclennan, a Scottish long-distance runner and CEO of Kyniska Advocacy, discusses her journey in athletics and the importance of creating safe spaces in sports. She shares insights on the mental health benefits of running, the challenges athletes face, and the need for self-advocacy. Mhairi emphasizes the significance of balance in an athlete's life and the role of coaches in fostering a supportive environment. The conversation also touches on the importance of consent and boundaries in coaching relationships, as well as Mhairi's personal achievements and reflections on her advocacy work.

This week is part two of the Vwairé Obukohwo episodes. We are discussing personal milestones, the importance of family support and biggest f*ck ups. The discussion also touches on personal growth, the concept of free will, and the importance of living life to the fullest. The episode concludes with a light-hearted exchange about their current favorite music, encapsulating the dynamic and multifaceted nature of their lives as athletes and individuals.

Grab a drink or some shnackkksss we are gonna be yapping for a while... This week we are discussing the challenges of maintaining identity and self-care, especially for women of color, while navigating the demands of high-performance athletics. The conversation highlights the importance of representation, the unique beauty barriers faced by athletes, and the significance of community support in overcoming these challenges. Through humor and candid storytelling, we emphasize the need for open dialogue and understanding in addressing these issues.

Host Sophia Heath welcomes Welsh rugby player Bethan Lewis, who shares her journey in the world of women's rugby. The conversation kicks off with a light-hearted discussion about the differences between rugby and rowing, highlighting the unique training regimens and camaraderie found in team sports. Bethan reflects on her experiences at Hartpury, where she found a sense of belonging among her teammates, contrasting it with her earlier experiences in individual sports. As the discussion progresses, Bethan delves into the structure of rugby training, the importance of mental resilience, and the evolving landscape of women's rugby, particularly in light of recent World Cup successes.

Nicky shares her journey into the world of golf, highlighting the importance of social connections, inclusivity, and the evolution of the sport. She discusses the benefits of golf for women, the significance of networking in a relaxed environment, and the various events organized to empower women in golf and business. Nicky reflects on her memorable moments in the sport, the lessons learned from mistakes, and offers valuable advice for beginners looking to embrace golf. The conversation emphasizes the need for a welcoming atmosphere in golf and the ongoing efforts to break down barriers for women in the sport.

Jenny Bates shares her journey as a rowing athlete and entrepreneur, discussing the balance between sport and personal life, the importance of mental health, and the need for better media representation in women's sports. She emphasizes the value of creative outlets, networking, and the lessons learned from both successes and failures in her athletic career. Jenny also highlights the significance of health and happiness in achieving performance goals, and her vision for making rowing more engaging for audiences.

We've lost track of what the date and time is, but as promised a bonus episode just in time to listen to whilst traveling to your New Years arrangments!Let's reflect on the year... significant life events such as buying their first house, participating in charity events, and achieving milestones in rowing. The discussion also touches on personal growth, travel experiences, and their aspirations for the future, all while maintaining a humorous and relatable tone.

This week Olympic silver medallist Heather Fell joins the podcast. They discuss the transition from Modern Pentathlon to Triathlon, the importance of community and inclusivity in sports, and the unique challenges women face in balancing family and athletic careers. Heather shares her personal experiences with returning to sport after pregnancy and emphasizes the need for support systems and research in women's sports.

Chat with sisters Maddy and Bea Adamson, co-founders of MadBees, a female-focused triathlon clothing brand. They discuss their journey into triathlons, the challenges they faced in creating a brand that caters specifically to women, and the importance of community and accessibility in the sport. The conversation also touches on the dynamics of working together as sisters, the training regimens for triathlons, and the significance of enjoying the process of competing and training.

Sophia Heath and Eva Fabian discuss the importance of connection with nature, the lessons learned from mistakes, and the significance of reinvention in sports and life. The conversation also touches on the influence of music in their lives, particularly the impact of artists like Lady Gaga and Rosalia. Through personal anecdotes and insights, they highlight the resilience required in sports and the joy found in the journey.

Part One - The intricacies of open water swimming and the challenges faced by female athletes. Delve into personal experiences, the impact of societal narratives on female athletes, and the significance of having supportive teammates and coaches. The discussion highlights the need for a shift in the culture of sports to foster collaboration rather than competition among women.

In this episode, Sophia Heath and Eve Stewart discuss the journey of an Olympic bronze medallist in rowing. They explore the challenges and triumphs of being an athlete, including the importance of self-belief, the impact of injuries, and the camaraderie found in team sports. Eve shares her experiences of navigating different cultures in sports, memorable moments from her career, and the humorous mishaps that come with rowing. The conversation also touches on the need for accessibility in sports and the evolving narrative of femininity in athletics, particularly in the age of social media.

Imagine your older sister sent you a voice note... Sophia Heath and Franny Hunt Davis explore the world of rowing, the importance of friendship, and the often-overlooked issues surrounding women's health. They share personal anecdotes about their experiences in rowing, the challenges of balancing sports and academics, and the significance of open discussions about health. The conversation is filled with humor, relatable moments, and valuable advice for university students navigating their own journeys.

This week we meet Frankie Allen and her passion for increasing participation of children with disabilities in sports, particularly through her experiences in para rowing. She discusses the challenges faced by athletes with disabilities, the vital role of physiotherapy, and the importance of inclusivity in sports. The conversation also touches on media representation of disability, personal reflections on her journey, and aspirations for the future.

In this episode, Sophia sits down with Paralympic silver medallist Beth Munro, who went from complete Taekwondo beginner to Tokyo 2020 podium in just six months. Beth opens up about her meteoric rise, mental health, and the power of perspective — sharing how she balances discipline with kindness and competitiveness with calm. From breaking barriers (and accidentally breaking her fiancé’s rib) to embracing both highs and lows, Beth’s story is an honest, funny, and empowering look at what it really means to fight — on and off the mat.

This week we have a special edition of the podcast - I am currently away on honeymoon with husband Matt and for this episode we decided to do a bit of role play… get your mind out the gutter!!! What I mean by that is Matt will be taking on the role of host for this episode or doing his best to! And I will be answering his questions on podcasting and the peaks and troughs. Hope you enjoy some light hearted babble, play will resume as normal next week!

Olympic bronze medallist in skeleton, Laura Deas shares her journey through the sport, detailing the unique challenges and training regimens involved. She emphasizes the importance of teamwork, mental resilience, and effective communication with coaches. Laura reflects on her memorable moments, including her Olympic experience, and offers valuable advice for aspiring athletes, highlighting the significance of trusting one's instincts and the need for greater awareness of the sport.

Sophia Heath and Bella Hindley discuss the challenges faced by athletes and the rigorous training routines that define competitive swimming. They explore the emotional highs and lows of the sport, including the camaraderie among teammates and the struggles of identity after retirement. The discussion also touches on the mental health implications of transitioning out of sports, the controversial topic of performance-enhancing substances in the Enhanced Games, and the importance of support systems for athletes post-retirement. Bella shares her experiences of both disappointment and joy, particularly in supporting a friend who achieved success at the Paralympics.

Sophia Heath speaks with Hetty Kingston, a passionate advocate for women's participation in outdoor sports, particularly cycling. They discuss the importance of visibility in women's sports and the challenges faced by women in traditionally male-dominated sports. Hetty shares her experiences in gravel biking, the joy of exploring nature, the need for more inclusive data and representation in sports, and her travels around the swiss mountains with her twins, a buggie and a gravel bike! The conversation highlights the significance of community, connection, and prioritizing joy over perfection in sports and life.

Sophia Heath speaks with Ana Žigić about her remarkable journey as a rower, including her experience rowing across the Atlantic Ocean. They discuss the importance of female conversations, the challenges faced by women in sports, and the impact of conditions like endometriosis on athletes. Ana shares her personal experiences, the significance of community in sports, and the need for better education and support for female athletes. The conversation emphasizes the importance of advocacy, understanding women's health issues, and creating a supportive environment for young girls in sports.

Chloe Docker shares her inspiring journey as a para-archer, discussing her experiences with muscular dystrophy, the importance of inclusion in sports, and the challenges she faced in training and competition. She emphasizes the need for accessibility in sports facilities and advocates for standing up for oneself in the sporting world. Chloe also humorously defends her controversial opinion on tuna belonging on pizza, while reflecting on her achievements and the mental resilience required in sports.

Vanessa Ruck shares her inspiring journey from a life-altering accident to becoming a passionate motorbike racer and content creator. She discusses the challenges of entering a male-dominated sport, the importance of mental resilience, and the role of nutrition in endurance racing. Vanessa also emphasizes the need for honest conversations about motherhood and the importance of maintaining one's identity while navigating the challenges of being a parent. Her story is a testament to overcoming adversity and empowering others, especially women, in the world of motorsports.

Sophia Heath and her guests delve into the complexities of female athletic performance, particularly focusing on the menstrual cycle, hormonal influences, and the challenges posed by relative energy deficiency in sports (RED-S). They share personal experiences, discuss the importance of nutrition and recovery strategies, and emphasize the need for supportive coaching environments. The conversation highlights the emotional and psychological aspects of being a female athlete, advocating for awareness and understanding within the sports community.

Sophia Heath interviews sports commentator Katie Smith, who shares her journey as a versatile and dynamic broadcaster. They discuss the intricacies of live commentary, the challenges faced by women in sports media, and the importance of authenticity in interviews. Katie emphasizes the need for more research in women's sports and the significance of creating a supportive environment for female athletes. The conversation also touches on the joys and challenges of commentary, the impact of social media, and the importance of self-acceptance in a competitive industry.

Sophia and Rose Unwin delve into the world of cold plunging and contrast therapy, exploring its numerous health benefits, particularly for women. They discuss the science behind cold water immersion, the role of cortisol, and how hormonal fluctuations can affect the experience of cold therapy. The conversation also highlights practical tips for incorporating cold plunging into daily routines, the importance of community support, and the future of research in this field.

Join Alicia Barnett as we delve into the world of professional tennis, exploring the dynamics of the sport, the challenges faced by athletes, particularly women, and the ongoing fight for equal pay. They discuss the unique experiences of traveling the world for tournaments, the mental health aspects of being an athlete, and share memorable moments from their careers. The conversation highlights the importance of legacy over achievements and offers valuable advice for aspiring athletes.

Sophia and Daisy chance their hands chatting football - yes we are both rowers but doing our best! Lets talk evolution of womens football, highlighting personal experiences, the challenges faced, and the progress made in terms of inclusivity and equality. The discussion delves into the gender pay gap, fan engagement, and the emotional investment in women's sports, emphasizing the need for advocacy and recognition of female athletes.

Nikoline shares her journey as a rower, discussing her transition from competitive sports to corporate life, the unique challenges of rowing, and the importance of mental health and self-worth beyond athletic performance. She reflects on her experiences with coaches, the significance of team dynamics, and the support systems available for athletes post-competition. Nikoline also recounts her historic qualification for the Olympics and the memorable moments that shaped her career, emphasizing the value of camaraderie and the lessons learned along the way.

Join Sophia and Sophie Capewell (Team Sprint Cycling super star) in this weeks episode as they talk swap crotch, fuelling, beautiful bodies and much much more! I know we made you wait for this episode but we did not skimp out - Sophie is an absolute joy to chat with.

Welcome to an episode of chaos - this week we have a short rescued snippet from our episode with Sophie Capwell which due to my technical ineptitude unfortunately did not record as planned. The podcast will be taking a brief two week hiatus while me and Matt get married and move house and then will be back ready to plague your ears again!

Sophia Heath and Matt Aldridge share their experiences in rowing, the importance of mental health in sports, and the dynamics of support in relationships. They discuss the challenges faced by women in sports, the significance of daily training routines, and the memorable adventures of their dog, Winnie. The conversation emphasizes the need for open discussions about mental health and the value of support systems for athletes.

A personal episode ahead of the summer competitions - take any bits you feel are relevant and good luck with any summer sport you might be involved with! This episode includes insights as an athlete, focusing on the importance of training, mental well-being, and preparation for race day. I discusses the challenges of balancing competition with personal life, offers practical tips for athletes, and emphasizes the significance of self-care and mental health in sports performance.

Esme Booth, World medalist and Olympic silver medallist in rowing, shares her journey in the sport, discussing both the highs and lows of her experiences. The discussion delves into the importance of recovery, nutrition, and the often inadequate facilities for women's sports. Esme also shares humorous anecdotes from her university days and emphasizes the need for athletes to take their performance seriously while still finding joy in their sport. Esme and Sophia delve into the intricacies of preparing for races, the emotional highs of memorable sporting moments, and the relative joy of winning at different levels. The conversation also touches on the need for collaboration within the sport to enhance accessibility and participation

This episode contains many a personal experience, including the realities of running, such as chafing, and the significance of finding joy in the sport. We will be delving into the gender gap in sports facilities, the impact of menstrual health on athletic performance, and the representation of female athletes in the media. The discussion highlights the need for better facilities, safety in sports, and the significance of controlling personal health factors to enhance performance. Hopefully you'll find the conversation relatable and informative!References:https://www.fearlesswomen.co.uk/game-on-abouthttps://carolinecriadoperez.com/book/invisible-women/https://kathrineswitzer.com/1967-boston-marathon-the-real-story/https://www.msn.com/en-gb/news/world/thousands-of-men-are-spitting-on-women-runners-its-happened-to-me/ar-AA1FxsU5https://journals.humankinetics.com/view/journals/ssj/16/2/article-p79.xml

In this episode we explore the importance of mentorship, the evolution of women's sailing, and the impact of events like the Women's America's Cup. The conversation also touches on the need for female-focused equipment in sailing and concludes with memorable moments from their sporting careers. Saskias advice for athletes is my absolute favourite - timestamped at 56:30

Some of the audio is not at its best but the messages are still good! We spent a lot of time trying to make sure we got the tone of this episode right - believe it or not it’s not just man bashing for an hour. This episode is a bit raw at times but it is lived experiences and hopefully you will feel you will either relate or finish the episode feeling included in the conversation! Buckle up to discuss the complexities of coaching, particularly focusing on the experiences of female coaches in a male-dominated environment. We explore the importance of social connections, emotional challenges, mentorship, and the need for a supportive community.

In this Episode we cover a variety of topics from the Importance of sports bras, to learning from mistakes in sports, redefining femininity in sports and setting boundaries. There is a lot to cover. I hope this podcast can be used to help start productive or difficult conversations whether that be Coach to Athlete or vice versa, Athlete to Parent or maybe just help an individual with abit of direction!