In this episode, I sit down with Tenille Hoogland, an integrated health and sport performance coach, to explore how training, nutrition, and recovery can be transformed for female athletes. Tenille shares her expertise on the unique challenges women face in sports, particularly during perimenopause and beyond, and highlights the importance of cultivating an athlete mindset.

We dive into essential topics such as metabolic health, recovery, and the role of joy in movement, while also addressing common misconceptions about women’s fitness and performance. Whether you’re a professional athlete, a recreational enthusiast, or simply interested in optimising your health, this conversation provides valuable insights on how to train smarter, recover better, and embrace a holistic approach to well-being.

Episode Highlights:

1. The transformative approach to female athletic training
   Tenille emphasizes the need for a paradigm shift in how female athletes approach training, considering hormonal changes and metabolic health.
2. Understanding the athlete mindset
   Being an athlete isn’t just about competition—it’s about striving to be your best at any level of sport or movement.
3. Why recovery is where real gains are made
   Prioritizing rest and recovery is crucial for optimizing performance and avoiding burnout.
4. Metabolic health and its role in performance
   Especially for women in perimenopause and beyond, understanding how metabolism shifts is key to sustaining energy and strength.
5. The power of finding joy in movement
   Long-term engagement in sports and fitness comes from embracing movement as something enjoyable rather than just a means to an end.
6. The foundation of nutrition in training and recovery
   Proper fuelling supports performance, muscle growth, and resilience in training.
7. Challenging misconceptions about aging and athleticism
   Fitness progression can happen at any age, and muscle growth isn’t limited to youth.
8. Holistic approaches to training and well-being
   Mental and emotional health play a vital role in an athlete’s success.
9. Using grounding and visualisation techniques for motivation
   Mindset tools can enhance performance and help athletes stay focused and inspired.
10. Bridging the gap between recreational and elite athletes
    Effective coaching should be personalised and adaptable, catering to each individual’s needs and goals.

What You’ll Learn in This Episode

• How to redefine training for female athletes at all stages of life
• Why recovery is as important as training itself
• The impact of metabolic health on performance
• How to cultivate an athlete mindset for success
• The importance of joy in sustaining long-term movement habits
• Why nutrition plays a foundational role in fitness and well-being

1. How to challenge outdated beliefs about aging and athleticism
2. Practical ways to integrate visualisation and mindset strategies into training

Links & Resources

Tenille Hoogland’s Website & Socials

• Instagram: @tenillehoogland
• Website: tenillehoogland.com
• YouTube: Tenille Hoogland

Books and Resources Mentioned

• Eckhart Tolle, The Power of Now
• Dr. Peter Attia

Follow Movement Is My Constant

• Instagram: @movementismyconstant
• All Episodes Online: MovementisMyConstant.com

💬 What’s Your Key Takeaway?
If Tenille’s insights resonated with you, we’d love to hear from you! What inspired you most from this episode? Don’t forget to subscribe to Movement Is My Constant for more stories on movement, resilience, and performance. Share this episode with someone who could benefit from these insights, and let us know your favorite moment by leaving a review or tagging us on social media!

✨ Want to go deeper? Explore my mindfulness courses and 1:1 sessions at MiCa Mindfulness — designed to support caregivers, creatives, and mission-driven humans.

Episode Credits
Produced, Edited and Mixed by Chris Forbes
Artwork Design by Utterly Create
Music is by Pictures of a Floating World from the Free Music archive.org

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