Shows
GoPerform PodcastNutrition, Recovery & Injury Prevention for Youth Athletes | Heidi Zymela-Sandy | Episode 32This podcast episode is a recording of a recent talk Heidi gave to a group of teenage sprinters and their parents. It's full of helpful advice for youth athletes of all sports focussing on the three pillar of nutrition, recovery and injury prevention. Heidi Zymela-Sandy is a Sports therapist, nutrition and performance coach at GoPerform and combines this with working as a lecturer at Bucks University. Thanks for listening! You can find us by searching GoPerform on social media.
2025-11-0921 minGoPerform PodcastWomen's Sleep, explained | Dr Sarah Gilchrist | Episode 31We sat down with sleep expert & exercise physiologist Dr Sarah Gilchrist to discuss her new book "The Essential Guide to Women's Sleep" , exploring women’s sleep across the life cycle, from adolescence to perimenopause, and how simple, pragmatic changes can transform daily energy, recovery and overall wellbeing. Sarah is a sleep and performance specialist who has been working in high performance sport since 1999. She saw a growing need for more resources around women's sleep and has written this excellent book described as: "..the perfect guide to navigate the complex and often overlooked rela...
2025-10-1230 minGoPerform PodcastCatching up with Sprinter Kaya Slater | Episode 30Kaya Slater is a Team GB U20 sprinter who has consistently improved over the past 3 years and now finds herself in an elite group of British sprinters. In this conversation with Dan she discusses the transition to training full-time, her breakthrough season, adapting to university life and the specific areas in which she is trying to improve. It's a great snapshot of where she finds herself at the start of a Commonwealth games year. You can follow along with Kaya's journey by following her instagram account @_kaya.sprinterThanks for listening! You can find u...
2025-10-0923 minGoPerform PodcastRaising Resilient Athletes | Robbie Wilde | Episode 29Strength and Conditioning Coach Robbie Wilde presents on the subject of long term athletic development and the science of strength training for youth athletes, including the youth training model we have developed at GoPerform. This presentation was recorded at our recent Youth Athlete Seminar which is also available to watch via our Youtube Channel.This is a great resource for youth athletes, parents, coaches and teachers. You can contact robbie@go-perform.co.uk if you have any follow up questions. Thanks for listening! You can find us by searching GoPerform on social media.
2025-07-2120 minGoPerform PodcastReturning to Physical Activity & Sport Post Pregnancy | Sophie Mures | Episode 28In the second part of their pregnancy series, local athlete and PE teacher Sophie Mures discusses with Sarah Holmes (specialist female health physio) her experiences of returning to physical activity and exercise after the birth of her daughter. The discussion referenced Returning to running postnatal guidelines and the Squeezy App. Links below: Returning to running postnatal guidelinesSqueezy AppIf you have any questions or feedback on this episode feel free to contact sarah@go-perform.co.uk directly. Thanks for listening! You can find us by searching GoPerform on...
2025-06-1329 minGoPerform PodcastLessons in Long Distance Running | Alex Voakes | Episode 27Alex Voakes ambitiously signed himself up for his first marathon in New York, 15 years ago on a whim. Since then he has fallen in love with the marathon and ultra marathon distances. Prior to running his first 100 mile Centurion Race last week, he sat down with Tristan Baker to discuss all he has learned in the subsequent years as he approaches completion of the 6 World Marathon Majors in early 2026. This is an interview we have been looking forward to doing for several months. It's an inspiring listen for all long distance runners, enjoy!You can f...
2025-05-1041 minGoPerform PodcastPlacement Year Reflections | Amelia Lee & Chelsea Lewis | Episode 26Sports Science students Amelia and Chelsea are half way through their placement year at GoPerform. In this conversation with placement mentor Jonny they reflect on their experiences so far, the benefits of working across a broad population and finding their feet with coaching and working independently as part of a busy multi-disciplinary team. This is a must listen for any Sports Science (or similar subject) students wanting to know more about their options and considering doing a placement year. At GoPerform we have been fortunate enough to offer placements and internships for the past 7 years and these s...
2025-04-1723 minGoPerform PodcastPhysical Activity and Exercise During Pregnancy | Sophie Mures | Episode 25In the first of a two part special P.E Teacher Sophie Mures and Physiotherapist Sarah Holmes discuss their experiences of pre-natal activity and exercise. Their conversation includes:The benefits of physical activity when pregnantBeing aware of when you should stop participating in physical activityBeing kind to yourself and your changing body and emotions when pregnant Contraindications to participating in physical activity when pregnant It's a really good listen and will be followed up in the coming weeks with a special episode on return to physical activity and exercise following birth.Resources mentioned:
2025-03-2624 minGoPerform PodcastCheer Coach | Meg Maynard | Episode 24Cheer is one of the fastest growing sports in the UK, combining gymnastics with dance and acrobatics. Meg Maynard is a coach at Crimson Heat Tigers and has been immersed in the sport for the past 16 years as both an athlete and coach. In addition to her coaching qualifications she has a degree in sport conditioning, rehabilitation and massage and is passionate about supporting Cheer athletes in all aspects of the sport. In this conversation with Dan, she describes her journey through the highs and lows of the sport, coping with pressure and dealing with in...
2025-02-1421 minGoPerform PodcastHealthspan & Longevity | Steve Poole | Episode 23Steve is 59 years old and has been a wonderful member of the GoPerform training community for the last 3.5 years. He has a physically active job which also involves management of a team. In this episode with Tristan he discusses the journey he has been on with his health in the past 3-4 years and how his perspective has changed from "living to 100" to being able to run and stay active well into his 90's. We meet lots of people turning 60 who want to make drastic changes to their health and lifestyle. Steve is a great example of h...
2025-01-2745 minGoPerform PodcastFood and Nutrition 101 | Heidi Zymela-Sandy | Episode 22In this episode sports therapist and nutrition coach Heidi Zymela-Sandy sat down with Tristan Baker to discuss everything we need to know about nutrition as we head into a New Year, the key themes they discussed were: The principles of energy requirementSetting goals in January - what to do and what to avoidHow best to fuel your exercise with foodThis is a great episode for anyone wanting to make lifestyle changes, fuel their sport more effectively and for PE and Sport students who want the low down!You can contact Heidi d...
2024-12-2839 minGoPerform PodcastMaddie & Alisa discuss living with coeliac disease | Episode 21Having both been diagnosed with coeliac disease in the past 12 months, Maddie and Alisa discuss how it's changed their lives. They share all they've learnt about the disease including:Their story of diagnosis and advice on how to get testedThe shock of learning you are coeliac (only 36% of those with CD will be diagnosed). Coeliac disease affects 1/100 peopleChanging staple foods and finding good alternativesUnderstanding the long term effects of the diseaseThe current lack of post diagnosis support medicallyBeing forced to change to a healthier, more natural diet It's a really insightful listen for all of...
2024-07-0629 minGoPerform PodcastReflections on a Placement Year | Shai and Maddie | Episode 20Shai Bartenbach and Maddison Bennett have been with us on a year long placement from Solent University and University of Bath respectively. They have made huge progress and become much loved members of our team. In this conversation with Dan they discuss how the year has been so far and how they are developing as practitioners and people. Thanks for listening! You can find us by searching GoPerform on social media.
2024-05-0322 minGoPerform PodcastPowerchair Football Changed My Life | Jon Bolding | Episode 19Jon Bolding is the England powerchair football captain and one of the top players in the world. He has a condition called central core myopathy which affected his ability to play football with his friends growing up. Following back surgery for scoliosis he was introduced to powerchair football by the Middlesex FA. Playing the sport gave him a new lease of life and 22 years later he is still playing at the highest level for club and country. Jon gives us the low-down on Powerchair football in the UK, what's involved and how to find your local club. He...
2024-04-2127 minGoPerform PodcastACL Injury, Social Identity & Returning to Football | Becs Bell | Episode 18Becs Bell is a footballer who plays for Worthing FC Women. She has made a successful return to football after two ACL reconstructions and holds an MSc in Sport and Exercise Psychology. In this chat with Dan she describes her personal journey and also shares insights from her thesis: "The impacts of Social Identity on Returning to Sport After an ACL Injury in Female Footballers in the FA Womens National League." She shares her findings on 4 key areas that make all the difference to a successful rehab journey, it's a must listen for athl...
2024-03-2338 minGoPerform PodcastThe Everyman Runner | Jamie Butler | Episode 17Jamie Butler took up running in 2008, at the time he was 21.5 stone and simply wanting to lose weight. Since then, running has become his passion. He has completed dozens of Park Runs, 45 half marathons, 11 marathons and 4 ultra's. Jamie has embarked upon all sorts of running challenges and has learnt many lessons along the way. In this conversation with Tristan Baker he describes how the path to success is not always in a straight line, how he juggles a busy life with work and family, and how he has found the balance between enjoying time with friends and r...
2024-02-1521 minGoPerform PodcastRaisie Frankum | Mindset coach | Episode 16Raisie Frankum is an experienced mindset coach. Having started out working in nutrition and personal training she felt the need to train further in clinical hypnotherapy, coaching and trauma release. She has worked with lots of our members at GoPerform and is really skilled at helping people with mindset and behaviour change. In this conversation with Tristan she discusses: Breaking out of comfort zonesKnowing when to "be" and when to pushPositive & negative emotionsFinding your flow stateSleep - quieting the chatterImportance of your breath Overcoming injury - internal dialogueYou can get in touch with Raisie dir...
2023-11-2537 minGoPerform PodcastNow We Are Six | Dan Buchanan | Episode 15As GoPerform reaches its sixth anniversary, Jonny sits down with co-founder Dan Buchanan to reflect on his life and career so far and what GoPerform has meant to him.They discuss how GoPerform came to be, the values and culture that has been fostered and his hopes for how he see's things developing in the future. You can contact Dan directly via dan@go-perform.co.uk should you wish to follow up on anything he says in this interview. Thanks for listening! You can find us by searching GoPerform on so...
2023-11-1726 minGoPerform PodcastTraining the Youth Athlete | Will Hayler | Episode 14Will Hayler is a Strength & Conditioning coach at GoPerform with a special interest in training youth athletes. Having worked as U9-16's S&C coach at Reading FC Academy he is now a full-time member of the team at GoPerform and has some excellent insight to share around the topic of training the youth athlete. In this conversation with Tristan he discusses:Growth and maturationCommon growth related injuriesPhysical changes throughout pubertyMeasuring and managing children through adolescenceCommon misconceptions around strength trainingHow best to train the youth athleteFeel free to co...
2023-10-2635 minGoPerform PodcastReading Rockets Basketball | Matt Johnson | Episode 13Matt Johnson is the CEO of Reading Rockets Basketball and Director of Performance Sport at John Madejski Academy in Reading, UK. In this wide ranging conversation Matt shares some of his experiences and learning from 26 years of work establishing one of the biggest basketball clubs in the UK. He expands on a variety of topics related to leadership and organisations including: Responsibilities of a leaderNavigating difficult conversationsWhat makes a good teamCreating better coachesAccountability as a catalyst for growthImportance of family - commitment to truth, honesty and being thereThe future of basketball in the UK
2023-10-1336 minGoPerform PodcastACL Injuries - what to expect | Luke Anthony | Episode 12ACL injuries can be devastating for those involved. The aim of this episode is to help individuals and their support teams understand what to expect from surgery, rehabilitation and beyond. At GoPerform we rehabilitate large numbers of ACL injuries each year. In this episode Clinical Director Luke Anthony walks us through the journey of ACL recovery, from injury back to sport. He answers many of the questions we typically get asked and speaks from almost 30 years of working in elite level sport with male and female athletes. This is a must listen for anyone who h...
2023-09-2930 minGoPerform PodcastBoobs & bra's | Vinnett Taylor | Episode 11In our 3rd female athlete episode, physio Sarah Holmes and endurance runner Vinnett discuss the importance of understanding and protecting your breasts as a female athlete. Topics covered include:getting to know your Cooper ligamentsstride length reduced by a poorly fitted sports brathe challenges of school PEperformance gains from getting the right fit, it's not one size fits all!Further resources mentioned:Treasure your chestPortsmouth Breast Health research groupThanks for listening! You can...
2023-09-2231 minGoPerform PodcastMenopause 101 | Sarah Whittingham | Episode 10In our second female athlete episode, Sarah Holmes sat down with Elevate member Sarah Whittingham to discuss her experience of navigating the menopause whilst training and having a highly demanding job. They discussed the peri-menopause, menopause, the many symptoms experienced and how they affect energy levels, training and work. They also covered the different options to support females experiencing peri-menopause and how exercise can assist in reducing symptoms and providing long term health benefits. Resources discussed and recommended include:British Menopause SocietyMenopause mattersThe Well HQ (especially their new...
2023-07-1836 minGoPerform PodcastDecathlon - finding balance | Sammy Ball | Episode 9Sammy Ball (18) is a decathlete from Reading Athletics Club who currently holds the GB U20 points record in Decathlon (7870) and has a world leading total so far this year. He sat down with Dan Buchanan to discuss his route into the sport including his strong family connection to Reading Athletics club, training full time over 10 events, and his hopes for the next 12 months including the European Championships in August 23. We've enjoyed seeing Sammy mature and develop in recent years and it was great to sit down with him and hear him speak about his athletics ca...
2023-06-2724 minGoPerform PodcastProfessional football - living with pressure | Darnell Fisher | Episode 8Darnell Fisher is a professional footballer from Reading with over 200 appearances in the SPL and Championship with Celtic, St Johnstone, Rotherham, Preston and Middlesborough. Age 16, the week after finishing his GCSE's, he was spotted playing for his local team in match against Glasgow Celtic. He went on trial, moved up to Scotland and has been a full time footballer ever since.In this conversation we discuss what life is actually like as a footballer. The relentless pressure of proving yourself over and again and how it has made Darnell into the man he is today.
2023-06-1525 minGoPerform PodcastLife As An Intern | Robbie Wilde & Ryan Checkley | Episode 7Robbie and Ryan are 9 months into their internship year at GoPerform. They sat down with Dan to discuss how it's been so far, what they've learnt about themselves and how they are growing as practitioners. This is an excellent listen for those starting out in their careers and at Uni. They have become indispensable members of our team and we have been so impressed by their consistency and willingness to get stuck into their roles. Thanks for listening! You can find us by searching GoPerform on social media.
2023-05-1721 minGoPerform PodcastMarathon Running | Naomi Mitchell | Episode 6Fresh from winning Manchester marathon, elite runner and GoPerform athlete Naomi Mitchell dropped in for a conversation with Tristan to discuss:winning the Manchester marathonher recent transition to being a full time athletenutrition and fuelling for the marathonmanaging expectations from yourself and otherstraining variety & keeping things freshhow strength training has helped her performanceadvice for novice runnersher goals & plans for this yearNaomi now has an additional coaching business where she plans out and supports the training of other runners. Check out NM Running for more information. Thanks for listening! Y...
2023-04-2127 minGoPerform PodcastMy journey with ADHD | Rachel Taylor | Episode 5Rachel Taylor is a theatre director and community artist who trains at GoPerform. In this conversation with Dan Buchanan she shares the journey she has been on over the last 18 months with her re-diagnosis as an adult with ADHD.We discussed:Her journey with ADHDWhat life is like with an ADHD brainHow current education and work environments are a challengeThe hugely beneficial impact of movement, exercise and nutritionSome of the misconceptions around ADHD particularly for girls & womenThe importance of playing to your strengths & finding what works best for you. If you would like to contact Ra...
2023-04-0437 min
Life StoriesLife Stories... With Jon FearnJon has had a remarkable 25-year career working in elite football with some of the world’s top athletes. Over 13 years at Chelsea FC he was part of the 1st team staff that won the Champions League twice, Premier League three times, and numerous trophies.
Prior to this he spent 9 years at Reading FC and 4 years at West Ham Utd. Whilst at Reading FC he developed a medical department that saw the club through the most successful period in its history as they rose from League 1 to the Premier League.
Alongside working in pro sport Jo...
2023-03-221h 21GoPerform PodcastPeriods and Performance | Ellie Wilson | Episode 4Sheffield Utd professional footballer Ellie Wilson in conversation with sports physiotherapist Sarah Holmes discussing how the menstrual cycle impacts training and performance as a female athlete.Ellie shares her own experiences and mentions the work being done by Sheffield Utd and others to collect data on periods and how it can influence training adaptation and injury risk. Some useful resources mentioned include: Instagram Pages - @periodoftheperiod | @thewell_hq | @theathleticfemaleTwitter - Kirsty Elliott Sale @elliottsaleThanks for listening! You can find us by searching GoPerform on social med...
2023-03-1231 minGoPerform PodcastShaping lives through mentoring & sport | Roddy Slater | Episode 3Roddy Slater is a former International Sprinter who has worked in sport & fitness for over 26 years. He leads Raw Mentoring, a mentoring service for the numerous young people who need support across Reading and the surrounding areas.We sat down to have a chat about some of the issues young people face and how his team is supporting hundreds of kids through music and sport. Roddy is currently a sprinting coach for Reading Athletic Club and specialises in performance training for athletes. He has coached World Junior Champs to Olympians & Para-Olympians.We discussed his...
2023-03-0432 minGoPerform PodcastDisordered eating, exercise and me | Rebecca Hill | Episode 2A conversation with Becky Hill exploring what it means to have a healthy relationship with food, exercise and body image. Becky is a holistic nutrition coach and personal trainer who has been on her own journey with disordered eating & over exercising. She is passionate about helping people to take care of themselves, get moving for all of the right reasons, and learn to nourish their bodies and not punish them. It's a really insightful interview about what can often be a difficult topic to talk about, an important listen for young athl...
2023-02-1628 minGoPerform PodcastFootball to Formula 1, and now GoPerform | Tristan Baker | Episode 1An interview with Tristan Baker head of performance at GoPerform. Dan and Tristan chat through his career so far including working in Premier League football, Formula 1 and establishing GoPerform. Tristan offers his advice to others starting out in the profession including an insight into the internship's being offered by GoPerform. Music by LundstroemThanks for listening! You can find us by searching GoPerform on social media.
2023-02-0925 min
The Real Sport Science PodcastEpisode 018: Into the Wilde: Transforming your coaching and Blood Flow RestrictionWe are back with GUEST NUMBER TWO! Strength and Conditioning coach Robbie Wilde from GoPerform joins us on this podcast to talk about how his coaching skills have transformed his graduated from his Masters at loughborough University, what he has learned and the importance of keeping an open mind when coaching different populations. He talks about his loose shoulders that popped out during anything and everthing and how restriction blood flow (saftely) may just turn you into Arnold.... maybe... We hope you enjoy this podcast as much as we did recording it and that you let us know! LISTEN...
2023-01-1744 min
Strength Connection PerformanceEpisode 13 | Tristan Baker - Head of Performance at Go Perform | GoPerform, Correct training principles and technology in performanceIn this episode, we speak to Tristan Baker, head of performance and GoPerform in Reading. Tristan is a specialist in athlete performance and rehabilitation with some interesting stories to tell on his journey through the world of s&c.
Tristan goes into speaking about his experiences in various environments and how they differ.
The everyday athlete and high performance athletes is an area for growth, Tristan uncovers of the beginning of GoPerform.
Tristan explains his outlook on coaching and his philosophy on it, he explains the importance of adaptability.
Tristan moves...
2020-04-2742 min