Train Hard Work Smarter

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 coachingthe importance of challenges and competition in practicewhat "skill" really is... and so much more! Have a listen, and let me know what you think in the comments!---Links and Resources:Squashletic App (Online Training Academy) Free TrialMy SubstackFollow me on Instagram

Mental strategies that helped me go from losing in 5 to winning in 5 within 1 weekAfter 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 HighlightsOutcome Thinking vs. Performance Goals: How "outcome thinking" almost cost me the matchThe Power of One Word: The specific word I used as a mental anchor between high pressure ralliesThe 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 & ResourcesSquashletic Training AppMy Website

In this recorded Zoom Q&A, we went over:Recovery (after surgery, after evening matches)Watching the ball & timingAwareness & adjusting to your opponentReframing discouragementHow to use ghosting for technique (not just fitness)Adding in cross-training as a masters athleteLinks & Resources:Check out the Squashletic AppJoin the Squashletic Training Academy (online training membership hosted in the Squashletic App)My Website

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. 

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 :). --- 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: 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! -- 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! -- 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: 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.  -- 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! -- CONNECT Find me on Instagram!

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! --- MENTIONED IN THIS EPISODE Access the Quick Start nutrition guide I use as a starting point with my 1:1 clients and Squashletic Members! -- 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! -- CONNECT Find me on Instagram!

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 nicole@squashletic.com and tell me what you found most interesting, I'd love to hear from you! -- MENTIONED IN THIS EPISODE: Join the Squashletic Training Membership before doors close on Wednesday, February 8th!  -- 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!

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