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How to set realistic exercise goals you’ll actually stick to

We often think that exercise goals need to be huge mountains, feats that are big and hard to achieve. But when your goals are unobtainable you fall into the New Year's Eve cycle, where the excitement you feel at the beginning wavers after just a short time. The same goes if your goals are too small: you will only feel the sweet taste of success after a bit of hard work. Exercise goals need to be realistic. They need to stretch you enough so that you can become more than who you are at this moment without breaking you. Here are the top tips from Dr Brett Lillie – author of Rediscover Your Athlete Within – on how to set realistic exercise goals so you can achieve them on your own terms: 1. Follow the Principles Designing your goals begins with the core principles; be specific, clarify your destination, make it measurable, in bite size action steps that are achievable in a clear time frame. The goal posts. 2. Start where you are Be truthful about where you are right now. On one hand think about your body and be realistic about your physical capacity. On the other, have fun, be creative, get curious. What do your exercise goals make you feel? At the end of the day, we're only as old as we feel. It’s easy to fall into the “I’m too old, I can’t possibly do that” trap: get out of that thought and jazz it up. 3. Make your goals compelling Bob Proctor is famous for asking, ‘Is it big enough and scary enough’ to pull you out of your present circumstances and not playing small? A realistic goal doesn’t need to be climbing mount Everest, but it does need to stretch you and take you out of your comfort zone. The more meaning you give your goals, the more why you attach, the more realistic they become, the more they excite you and get you out of bed before the alarm. 4. Find the balance When you set goals, they are really signposts along your life journey, “in between” destinations that you are moving in the right direction. There are times where it is spring, and everything just seems to be going your way, heading into summer, you’re ticking boxes, only to head into Winter where nothing seems to be happening. No need to feel discouraged. As the change of the seasons, exercising needs balance too. Make rest and recovery part of your goals. 5. Stay on track Once you start exercising, the beginning bit is relatively easy, it’s the honeymoon period. The closer you get to your goal, the greater the effort, the more distractions begin to appear. This is the time you smile to yourself, you stick to your promise, you know your goal is just over the next ridge about to appear. Remind yourself you’re still progressing even if it doesn’t quite feel like it. You are still moving forward, and you have momentum. 6. Set yourself up to win Setting yourself up to win is about removing the clutter in your life, both mental and physical. When you’re young you just juggle the growing kids, a career, responsibilities and you multi task like a pro. However, it is putting your attention on the one thing that makes the big things that matter happen. Deliberate attention will give you the greatest success. So think: What is crowding your mind? And your environment? Are there worries or piles of unfinished projects cluttering your world? Clearing the decks is making way for the new. What is your one thing? Making an exercise goal realistic is about deciding what is truly important, then actually writing it down and turning it into a priority in our life. It is in our PM years where the views and values we hold tend to change, we look for the deeper meaning, more heartfelt fulfilment and think about the legacy we are creating. Recognise that setting exercise goals that are realistic is you taking the time to decide what is most important to you and why, setting a promise in place. Look for the wins, acknowledge the progress and celebrate your life every day. Dr Brett Lillie, author of Rediscover Your Athlete Within, is a sought-after speaker, coach and rehab professional who helps people rekindle their love for movement and find their mojo so they can live their best life. To find out more about Dr Brett’s programs, go to his website <a href="https://www.brettlillie.com/" target="_blank" rel="noopener">www.brettlillie.com</a>

Body

Does a woman’s menstrual cycle affect her athletic performance? Here’s what the science says

<a href="https://theconversation.com/profiles/sara-chica-latorre-1443479">Sara Chica-Latorre</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/michael-pengelly-1443674">Michael Pengelly</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> During the Women’s FIFA World Cup, it has been wonderful to see the spotlight turn to female athletes. There’s always been <a href="https://pubmed.ncbi.nlm.nih.gov/24766579/">more research on male athletes</a> compared to female athletes, but the gap is narrowing. One thing we still don’t know enough about is the effect of the menstrual cycle on athletic performance. <h2>What does the menstrual cycle do to a woman’s body?</h2> The menstrual cycle is a complex cascade of events typically lasting 28 days. The primary female sex hormones oestrogen and progesterone rise and fall as the body cycles through four phases, beginning at menstruation, maturation and releasing of an egg (ovulation), preparation for pregnancy, and restarting the cycle if the egg is not fertilised. Fluctuations in female sex hormones have been associated with changes in inflammation, metabolism, muscle activation and body composition, which <a href="https://pubmed.ncbi.nlm.nih.gov/33572406/">can influence athletic performance</a>. For instance, <a href="https://pubmed.ncbi.nlm.nih.gov/22306563/">inflammation decreases</a> when the body is preparing to ovulate, reaching its lowest point around ovulation. It then increases following ovulation and peaks during menstruation. This peak coincides with lower perceived performance among many female athletes. The menstrual cycle can also give rise to symptoms including pain, cramps, weakness, and poor sleep and focus, <a href="https://pubmed.ncbi.nlm.nih.gov/35911030/">challenging performance</a> during training and competition. For example, <a href="https://doi.org/10.1080/24733938.2021.2020330">research</a> conducted in elite female soccer players found over 87% of players perceived reduced power and increased fatigue during menstruation, while over 66% perceived their reaction time and recovery to be affected. Considering the approximate maximum career length of soccer players (21 years) and a woman’s fertile life, that adds up to about 250 times throughout a woman’s soccer career that performance may be compromised. Trends observed among female soccer players closely mirror the experiences of other female athletes, with over <a href="https://pubmed.ncbi.nlm.nih.gov/37389782/#:%7E:text=Results%3A%20Sixty%20studies%20involving%206380,the%20most%20prevalent%20MC%20disorder">74% reporting</a> negative effects mainly during the first days of menstruation. For some, this may lead to reduced training participation, potentially compromising skill development, fitness levels, and even their chances of being selected for competition. But the menstrual cycle is complex, and its effects can vary between athletes and sports. Consequently there is disagreement regarding whether the menstrual cycle universally affects athletic performance, with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10076834/#:%7E:text=Findings%20suggest%20that%20strength%2Drelated,cause%20variations%20in%20strength%20performance">some research</a> <a href="https://pubmed.ncbi.nlm.nih.gov/32661839/">indicating</a> no influence of the menstrual cycle on certain performance measures. But these studies are few and had various logistical limitations, including a small number of participants. Also important to note is that most studies to-date have excluded women using hormonal contraceptives, which is about <a href="https://pubmed.ncbi.nlm.nih.gov/29283683/">50% of female athletes</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/35475746/#:%7E:text=Conclusion%3A%20Most%20WSL%20players%20do,minimise%20discomfort%20and%20maximise%20performance.">28% of female soccer players</a>. The use of hormonal contraceptives suppresses natural hormonal fluctuations and replaces them with external synthetic versions of female sex hormones, affecting the athlete differently. Clearly the extent and severity to which the menstrual cycle impacts athletic performance is highly variable and complex, with more research needed. So for now it’s sensible to consider the effects of the menstrual cycle on an individual basis. <h2>How to support athletic performance at all cycle stages</h2> It’s essential for players to familiarise themselves with their own cycles to understand how they’re affected throughout, as well as communicate any menstrual cycle-related issues to support staff (physicians and coaches). This awareness can guide adjustments in training and nutrition when required. For example, oestrogen has an important influence on iron levels in females, such as chronic oestrogen deficiency is <a href="https://pubmed.ncbi.nlm.nih.gov/23041085/">linked to iron deficiency</a>. Iron status can also be compromised by blood loss during menstruation, depending on the heaviness and duration of bleeding. Iron is essential for human function, facilitating energy production and the transportation of oxygen around the body. In soccer, about <a href="https://pubmed.ncbi.nlm.nih.gov/16521852/#:%7E:text=Of%20the%20investigated%20female%20soccer,at%20the%20top%20international%20level">60% of elite female players</a> present as iron deficient, compared to <a href="https://pubmed.ncbi.nlm.nih.gov/18384395/">less than 12% of their male counterparts</a>. For an iron deficient midfielder, this might translate into covering less distance at lower speeds. It’s therefore important female athletes have their iron levels regularly checked by qualified practitioners. Addressing deficiencies through diet, supplementation, or iron transfusions, will ensure athletic performance during training and competition is not compromised. Individual athletes’ training loads can also be strategically managed to accommodate severe menstrual symptoms. Football clubs around the world have been <a href="https://www.tandfonline.com/doi/full/10.1080/24733938.2020.1828615">experimenting with this strategy</a> since it gained popularity during the 2019 Women’s FIFA World Cup. But how does it look in practice? For team sport athletes, such as soccer players, this can be a demanding logistical task. It’s not easy to track the menstrual cycles of more than 25 players concurrently, and hold training sessions at convenient times for all of them. The complexities are heightened when training and game days cannot be avoided. But performance coaches must consider athletes’ needs and ensure they’re prepared for competition, while minimising the risk of injury and menstrual discomfort. Coaches should also ensure athletes maintain adequate nutrition for both competition and to support their menstrual cycle. For an athlete who reports severe menstrual symptoms during the first days of menstruation (such as increased pain and weakness), this might translate into reduced training intensity, additional recovery days, and an anti-inflammatory diet that also supports the restoration of iron levels (increased intake of nuts, seeds, berries, lean red meats, and fibre and Omega-3 rich foods). And it’s important to keep in mind some athletes might experience menstrual cycle issues in phases other than menstruation. So, training and nutrition should be flexible and individualised across the cycle. Using this approach, athletes can mitigate the influence of the menstrual cycle on their performance, giving them the best opportunity to achieve their athletic potential and success during competition.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/206700/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/sara-chica-latorre-1443479">Sara Chica-Latorre</a>, Phd Candidate and Research Assistant, Research Institute for Sport and Exercise, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> and <a href="https://theconversation.com/profiles/michael-pengelly-1443674">Michael Pengelly</a>, PhD Candidate, Research Institute for Sport and Exercise, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/does-a-womans-menstrual-cycle-affect-her-athletic-performance-heres-what-the-science-says-206700">original article</a>.

Body

Australian researchers confirm world’s first case of dementia linked to repetitive brain trauma in a female athlete

<a href="https://theconversation.com/profiles/stephen-townsend-501829">Stephen Townsend</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/alan-pearce-734804">Alan Pearce</a>, <a href="https://theconversation.com/institutions/la-trobe-university-842">La Trobe University</a>, and <a href="https://theconversation.com/profiles/rebecca-olive-944640">Rebecca Olive</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> Researchers at the <a href="https://www.brainbank.org.au/">Australian Sports Brain Bank</a> have today reported the world’s first diagnosis of chronic traumatic encephalopathy (CTE) in a <a href="https://rdcu.be/dfQiz">female athlete</a>. With the consent of her family, the diagnosis was made on the brain of Heather Anderson, a 28-year-old AFLW athlete <a href="https://www.abc.net.au/news/2022-11-14/adelaide-aflw-premiership-player-heather-anderson-dies-aged-28/101653188">who died</a> last November. Heather’s family donated her brain to the Australian Sports Brain Bank hoping to better understand why she died. The findings, which Professor Alan Pearce co-authored with the Australian Sports Brain Bank, raise questions about how a lifetime of contact sport may have contributed to her death. They come as Australia’s <a href="https://www.aph.gov.au/Parliamentary_Business/Committees/Senate/Community_Affairs/Headtraumainsport">Senate inquiry</a> works on its report into concussions and repeated head trauma in contact sport, due in August. Given how hard women have fought to participate in football codes and contact sports in recent years, this diagnosis has major implications for women’s sport in Australia. It also highlights the significant lack of research about women athletes in sport science and medicine. <h2>What is chronic traumatic encephalopathy?</h2> <a href="https://www.mayoclinic.org/diseases-conditions/chronic-traumatic-encephalopathy/symptoms-causes/syc-20370921">CTE</a> is a devastating form of dementia which causes a decline in brain functioning and increased risk of mental illness. It is increasingly associated with athletes who play contact sports, such as football, boxing and martial arts. It is incurable and can only be <a href="https://www.brainbank.org.au/cte-diagnosis/">diagnosed post-mortem</a>. Recently, a number of high-profile former Australian footballers were found to have been suffering from CTE when they died, including former AFL stars <a href="https://www.abc.net.au/news/2023-04-26/danny-frawley-family-urges-afl-to-act-on-cte-concussion/102269648">Danny Frawley</a> and <a href="https://www.abc.net.au/news/2022-08-25/brain-disease-killed-shane-tuck-not-mental-health-says-sister/101362740">Shane Tuck</a>, and former NRL player and coach <a href="https://www.abc.net.au/news/2022-10-22/qld-paul-green-brain-scans-reveal-brain-disease-cte-diagnosis/101566032">Paul Green</a>. <blockquote class="twitter-tweet"> Adelaide AFLW premiership player Heather Anderson dies aged 28 <a href="https://t.co/ihy2i9UcRl">https://t.co/ihy2i9UcRl</a> — ABC News (@abcnews) <a href="https://twitter.com/abcnews/status/1592079585201381377?ref_src=twsrc%5Etfw">November 14, 2022</a></blockquote> Concussions in contact sports have long been associated with long-term neurodegeneration in <a href="https://www.frontiersin.org/articles/10.3389/fspor.2021.676463/full">Australia</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3987576/">internationally</a>. While the public and researchers are rightly concerned about serious concussions, a study published last month in <a href="https://urldefense.com/v3/__https:/www.nature.com/articles/s41467-023-39183-0__;!!PDiH4ENfjr2_Jw!FvAmUDcX-ESwwl8nG_BNNkRyB2J4TBq1oXkBTE1bBcdRGEQTl4u7qmgGsLguHpGNlFpWkz-SjKg3HGwdNYxIfEWW9U6ifytx%24">Nature Communications</a> confirmed that repetitive brain trauma over time – even seemingly mild head knocks or whiplash – is the strongest predictor for an athlete developing CTE. Athletes with long careers in contact sport are at particular risk, especially if they play from an early age. <h2>A sporting life</h2> Heather Anderson began playing rugby league at age five before transferring to Australian rules football in her early teens. She played representative football in the Australian Capital Territory and Northern Territory before being drafted into the inaugural season of the AFLW in 2017. Anderson played a single season with the <a href="https://crowshistory.afc.com.au/aflw-players/heather-anderson#:%7E:text=Biography&text=An%20army%20medic%2C%20Heather%20Anderson,year%20and%20starred%20for%20Waratah.">Adelaide Crows</a>, during which she won a premiership and suffered a career-ending shoulder injury. She then returned to her role as a medic with the Australian Army, a physical career which also carries a <a href="https://www.defence.gov.au/adf-members-families/health-well-being/programs-initiatives/military-health-outcomes-program">heightened risk of brain injury</a>. Anderson’s family donated her brain in the hope of knowing whether a lifetime of exposure to repetitive head trauma contributed to her death. <h2>Was this diagnosis expected?</h2> Concussion researcher Anne McKee predicted earlier this year it was a <a href="https://www.1news.co.nz/2023/02/20/its-coming-experts-worried-about-female-athlete-brain-injuries/">matter of time</a> before CTE was found in the brain of a woman athlete. The Australian Sports Brain Bank team believe Anderson is a “<a href="https://www.ncbi.nlm.nih.gov/books/NBK564388/">sentinel case</a>” we can learn from. She is the first female athlete diagnosed with CTE, but she will not be the last. Although Australian women have historically been excluded from the sports most associated with repeated head injuries, this is changing. In 2022, there were almost one million women and girls playing some form of <a href="https://www.clearinghouseforsport.gov.au/kb/women-in-sport">contact sport</a> in Australia. As women’s participation in contact sport continues to grow, so too does their risk of repetitive brain trauma. <h2>Are women more prone to CTE than men?</h2> There is emerging evidence that women are at significantly higher risk of mild traumatic brain injury (concussion) and may suffer more severe symptoms. Concussion alone does not cause CTE, but an athlete’s number of concussions is a reliable indicator of their cumulative exposure to brain trauma, which is the biggest predictor of CTE. While knowledge on the topic is still developing, researchers <a href="https://www.nature.com/articles/d41586-021-02089-2">propose a mix of physiological and social explanations</a> for women’s increased concussion risk. These include "[…] differences in the microstructure of the brain to the influence of hormones, coaching regimes, players’ level of experience and the management of injuries." More research is needed to understand sporting brain injuries specifically in women and girls. Given their growth in participation and the enhanced risks they face in sport, it is concerning that women and girls are <a href="https://bjsm.bmj.com/content/56/17/981">underrepresented</a> in concussion research. This is representative of a <a href="https://journals-humankinetics-com.ap1.proxy.openathens.net/view/journals/wspaj/29/2/article-p146.xml">broader trend</a> in sport and exercise science research to exclude women from studies because their bodies are perceived as <a href="https://link.springer.com/article/10.1007/s40279-021-01435-8">more complex</a> than men’s and thus more difficult to accommodate in testing. <h2>A disease that does not discriminate</h2> This world-first report of CTE in a female athlete is proof the disease does not discriminate and lends urgency to calls for <a href="https://theconversation.com/sports-concussions-affect-men-and-women-differently-female-athletes-need-more-attention-in-brain-research-160097">greater representation</a> of women in brain injury studies. Efforts to reduce concussion in women’s sport must first address resource inequalities between men’s and women’s sport. This includes giving women access to quality training and coaching support, as well as <a href="https://theconversation.com/new-study-much-of-what-were-told-about-gym-exercises-and-resistance-training-is-from-studies-of-males-by-men-205753">greater attention</a> from sport science and medical research. The health of <a href="https://www.tandfonline.com/doi/full/10.1080/14443058.2019.1575262">women athletes and women’s sport</a> will only progress if researchers, policymakers and sport governance bodies ensure the attention and resources required to address concussion and brain disease are not focused solely on men. <hr /> If this article has raised issues for you, or if you’re concerned about someone you know, call <a href="https://www.lifeline.org.au/">Lifeline</a> on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/208929/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/stephen-townsend-501829">Stephen Townsend</a>, Lecturer, School of Human Movement and Nutrition Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/alan-pearce-734804">Alan Pearce</a>, Professor, College of Science, Health, Engineering, <a href="https://theconversation.com/institutions/la-trobe-university-842">La Trobe University</a>, and <a href="https://theconversation.com/profiles/rebecca-olive-944640">Rebecca Olive</a>, Vice Chancellor's Senior Research Fellow, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/australian-researchers-confirm-worlds-first-case-of-dementia-linked-to-repetitive-brain-trauma-in-a-female-athlete-208929">original article</a>.

Caring

Sam Newman lashes out at “woke” athletes “with low IQs”

Former AFL player Sam Newman has weighed in on a string of recent conflicts in the sporting world over million-dollar sponsorship deals, calling out “woke” athletes “with low IQs”. He claimed the world was “being run by patronising and pompous, arrogant people”, creating a “ridiculous, woke society of nonsense”. His comments come after the news emerged of controversies involving Netball Australia and the Fremantle Dockers. Netball Australia, which is in desperate need of funding, is in dispute with some of its star players around a $15 million sponsorship deal with Hancock Prospecting, which is owned by mining magnate Gina Rinehart. The deal would also see the company’s logo featured on the uniforms of Diamonds players, but opposition came from Indigenous player Donell Wallam and her teammates in relation to the company’s historical stance against Indigenous communities. Rinehart’s father, Lang Hancock, made a series of racist comments about Indigenous people in a 1984 documentary, Couldn’t Be Fairer, including his solution to the “Aboriginal problem”. “I would dope the water up so that they were sterile and would breed themselves out in future and that would solve the problem,” Hancock said in the film. In the AFL world, major Fremantle Dockers supporter Woodside Energy, a natural gas exporter, has left some high-profile fans concerned. Author Tim Winton and former WA premier Carmen Lawrence are among a group of fans urging the football club to end the agreement with the gas company. These controversies have become fodder for Newman, who shared his opinions on both with Sky News. The 76-year-old said he wouldn’t wear a certain sports jersey if he didn’t agree with what was on the front of it, but that “the price of being virtuous is hypocrisy” and that it’s unrealistic to expect sports could continue without money from the mining or energy sector. “If you think fossil fuels are going to disappear in the very near future then you’re mistaken because that’s the end of the civilised world as we know it no matter what you think of climate and no matter what you think of global warming,” he said. “I notice one of the netballers said they weren’t happy with Hancock because of their climate record, I mean seriously the world we live in is being run by patronising and pompous, arrogant people who have no idea really what they’re on about.” He then dubbed the netballers as hypocrites. “We have people with low IQs telling a sporting body which is on its knees financially that they won’t accept money from sponsorship deals from a company which I’m sure that those people who are complaining use one of those products indirectly or directly that Hancock Mining or Hancock industries have fabricated on a daily basis,” he said. When Sky News host Chris Kenny suggested that sports stars should just not play if they don’t agree with who sponsors their game, Newman disagreed, saying that those running teams or codes have a “duty of care” to inform players before they sign up. “[They have] a duty of care [to] say to the rank and file before they sign them up, "We're going to have Alinta Energy or Hancock mining sponsor us, have you got any problems with it?’” Newman said. “And if they have you could actually sort it out before they did the deal.” As for the Fremantle Dockers, Newman took the opportunity to slam the sport in general. “If I could just go a step further (about) the feigned indignation of the AFL who insist on telling us to be the moral arbiters of what we believe in,” he said. “I've said this before. At the AFL grand final we had three references to Indigenous Australians. “One of them is absolutely appropriate and no one could agree with it more. “But they had three separate references... lest we have to be told that we (have to) respect everything that's going on in the country. “They made a Muslim woman (Haneen Zreika of the Giants) the face of the AFLW, and then... she declined (to) wear the gay pride jumper. “If you get into the political realm in a sporting organisation, you end up creating a hornet's nest for the people who want nothing more than to go to the football or the sporting event just to watch it for what it is. “But they keep forcing this moral code onto us, to perhaps appease their own social prejudices and it turns into a ridiculous, woke society of nonsense.” Image: Sky News (Facebook)

News

Serena Williams: why more athletes are retiring later

Serena Williams has announced she’s retiring. The tennis star has had a long and decorated career, winning 23 grand slams and establishing herself as one of the most well-known professional athletes in the world. Williams, who is 40, joins a host of other professional athletes who have continued to compete well beyond the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7764278/pdf/ijerph-17-09265.pdf" target="_blank" rel="noopener">typical retirement age</a> for athletes – which is between 28-32 years of age. Other notable athletes still competing at the highest level of their sport after 40 include English cricketer James Anderson (who is 40) and American surfer Kelly Slater (who is 50). There are many reasons an athlete may choose to retire from sport, such as injury, illness, fitness or family. But a combination of better training, nutrition and recovery techniques may help explain why a growing number of athletes are competing past what was once considered their “prime”. <h2>Training</h2> Athletes have a wealth of support systems to help them in their training – including their coach, who helps them reach their peak for certain performances and recover between games or competitions. The “old school” approach to training consisted of high-intensity exercise to failure or fatigue – essentially pushing an athlete until they couldn’t do any more during that training session. The main benefit of this approach is that it’s <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2988497/" target="_blank" rel="noopener">time-efficient</a>, as the more intense the exercise, the less time is needed to achieve the benefits of training. But a more structured approach is now favoured by many athletes and coaches. The reason for this shift in training styles is thanks in large part to research over the past 20 years showing burnout and injuries are more common as a result of overtraining caused by high-intensity exercise. To avoid this, most athletes now use <a href="https://journals.lww.com/nsca-jscr/Fulltext/2015/12000/Current_Scientific_Evidence_for_a_Polarized.34.aspx" target="_blank" rel="noopener">polarised training</a>, which favours moderate-intensity training. Polarised training still improves performance, but with less likelihood of injury or burnout. Athletes may also use concurrent training, which combines both strength and endurance training in the same session. This kind of training is especially useful, considering most types of sports <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315763/" target="_blank" rel="noopener">combine both strength and endurance</a>. Sports scientists and coaches now also understand a lot more about the demands of a sport, so they try to tailor training to target specific weaknesses or strengths in an athlete’s performance. All of this leads to less <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2653871/pdf/381.pdf" target="_blank" rel="noopener">overtraining</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8650470/" target="_blank" rel="noopener">illness and injury</a> – which can help extend an athlete’s playing life. <h2>Recovery</h2> We also now know more about the best ways to help an athlete recover. For example, sleep is now known to be extremely important for an athlete’s performance. This is because sleep releases human growth hormone, which is important for <a href="https://link.springer.com/article/10.2165/00007256-198704020-00004" target="_blank" rel="noopener">muscle growth</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7844366/" target="_blank" rel="noopener">maintaining muscle mass</a>. This not only allows an athlete to perform at their best, it also helps them be ready for their next training session or competition. Since the body <a href="https://www.sciencedirect.com/science/article/abs/pii/S1096637400800118?via%3Dihub">secretes less human growth hormone</a> as a person ages, ensuring an athlete gets a good night’s sleep can be one strategy for helping them avoid this and maintain their athletic performance. Research also continues to reveal the best approaches for recovery after competition or training. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012715/" target="_blank" rel="noopener">Ice baths</a> are extremely popular now, as these reduce muscle soreness and can help athletes <a href="https://link.springer.com/article/10.1007/s00421-021-04683-8" target="_blank" rel="noopener">recover more quickly</a> when needed. In recent years, more athletes are adopting post-exercise recovery – such as ice baths or compression garments. However, the research on how useful these techniques are is still mixed. Athletes may also <a href="https://journals.humankinetics.com/view/journals/ijspp/16/6/article-p787.xml" target="_blank" rel="noopener">use wearables</a> to track how long it takes their body to recover, which may better guide their training. Better recovery means athletes are less likely to suffer from fatigue or injuries, which may help them compete longer. <h2>Nutrition</h2> Different diets and supplements can be used to enhance performance and recovery. For example, probiotics (live microorganisms often found in fermented foods, such as yoghurt or kimchi) have been shown to help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6925426/" target="_blank" rel="noopener">improve the absorption of key nutrients</a> associated with immune system and bone health. This could help an athlete recover faster between competitions. Good nutrition is also key for a long career. It’s well known that as we age we need to maintain our muscle mass differently. This may require adjustments to protein intake depending on the changing demands of exercise. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8619485/pdf/nutrients-13-03771.pdf" target="_blank" rel="noopener">Personalised diets</a> are also being adopted by athletes which may take into account their genetics, immune function and digestive system to ensure they’re eating the best diet for their body and to enhance recovery. Personalising diets and changing them throughout their career can allow athletes to maintain their health and performance. <h2>Mental health</h2> An athlete’s mental health is a big reason many decide to retire from competition. Research shows that athletes are more likely to experience mental health problems (such as anxiety) during their <a href="https://link.springer.com/article/10.1007/s40279-016-0492-2" target="_blank" rel="noopener">peak age of performance</a>. But having the <a href="https://bjsm.bmj.com/content/55/22/1243" target="_blank" rel="noopener">right psychological support</a> can prevent mental health problems in athletes, and also give them the right coping mechanisms to deal with the stresses of high level competition. Research even shows <a href="https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(21)00397-7/fulltext" target="_blank" rel="noopener">making mental health a priority</a> during training and competition is key to continued success. As we learn more about training, ageing, nutrition and supporting athletes, there’s no doubt we will only continue to see more athletes extending their careers. If they continue to enjoy the sport, adapt to change and maximise their health along the way, it seems logical to continue. This article originally appeared on <a href="https://theconversation.com/serena-williams-why-more-athletes-are-retiring-later-189097" target="_blank" rel="noopener">The Conversation</a>. Image: Getty

Retirement Life

Paralympian told she can’t board plane with wheelchair

A paralympian has been left embarrassed after Jetstar staff refused to allow her to board with her wheelchair. Karni Liddell represented Australia at the 1996 and 2000 Paralympic Games and had booked with Jetstar to fly from Brisbane to Proserpine on Wednesday. She was however told she would not be allowed to board the plane because there was a lithium battery on the wheelchair - even though she had a dangerous goods certificate issued by Qantas and Jetstar. “I was told on the phone beforehand that I could fly, but I couldn’t bring my wheelchair,” she said on Sunrise on Thursday. “I asked her again to repeat it because I actually thought it was quite funny. “I said ‘that would be like me telling you to take your legs off, to jump on the plane and fly without your legs’ and she said ‘stop being so rude’.” <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/CeQYUC0lJ3m/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/CeQYUC0lJ3m/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by karniliddell (@karniliddell)</a> </div> </blockquote> Karni explained that this is not the first time she has been discriminated against on recalling about 10 incidents over the past few years. She said every time she arrived at the airport she was riddled with anxiety and is questioning why it’s so hard to accommodate those who need a bit of extra help. “It’s so common for us, we are always fighting to fly. So I just want to find out why? Why is it so hard?” Jetstar has since made a statement in response to the horrific incident which saw Karni miss out on an income. “Unfortunately her booking was made through a travel vendor and did not include the requirement to travel with a 25-kilogram lithium-battery-powered wheelchair,” the statement read. “Carrying a 25-kilogram lithium battery on our aircraft requires special clearance in advance of the flight’s departure.” Images: Instagram

Travel Trouble

Kyle Sandilands weighs in on trans athlete debate

Radio shock jock Kyle Sandilands has weighed in on the debate over transgender athletes participating in professional sports. In a fiery on-air segment, the KIIS FM host claimed it was "offensive" for athletes who were assigned male at birth to compete in the same competition as those assigned female at birth. "I feel - and this is only my personal opinion and I'm happy to have my mind changed - if you're born a female, you're allowed to swim against other females," Sandilands said on Monday. "If you're a 6ft man with (audio beeped) in women's bathers, that's not going to cut it." A producer of the show was quick to clap back at Sandilands, he was being "really offensive to trans women." Kyle, who is neither an athlete or a member of the transgender community, defended his stance. "It's offensive to women who want to compete against other women, that a bloke is allowed to beat them," he said. The producer responded, "By saying bloke, you're just dismissing what a trans women is." "Well you're dismissing what an actual woman is," Sandilands shot back. Co-host Jackie O stepped in to try and diffuse the situation, saying people should keep their personal opinions to themselves, and let the matters be handled by sports organisations. "So we should just say, screw those chicks who are trying to win the medal," he said. "I get both sides here," Jackie O said. The discussion of transgender athletes has been a widely debated topic during the election campaign, with Liberal candidate Katherine Deves receiving online threats after she described transgender children as "surgically mutilated and sterilised" in a series of unearthed tweets. Image credits: KIIS FM

Body

"Just not fair": Australia's most-decorated Olympian's trans stance

Olympic star Emma McKeon has taken a stance against transgender athletes competing in women’s sport. The five-time gold medallist said “it’s just not fair” to be competing against transgender athletes during a seminar at Griffith University. Her comments came as Prime Minister Scott Morrison backs Liberal candidate for Warringah Katherine Deves, who caused an uproar by declaring trans teenagers are “surgically mutilated” and that the rainbow Pride flag “triggers” her. "I personally wouldn't want to be racing against someone who is biologically a male, so that's a concern," McKeon said. "It's not a new thing, but it's new in that sport, swimming, are going to have to deal with it." McKeon believes it won’t “come to the point” where she is competing against a transgender opponent. “I don't think I'm going to have to race against a trans swimmer, I don't think it's going to come to that point,” she continued. “But now that it's a growing thing, the sport has to think about how to handle it and how to deal with it, because you do want to be inclusive, but you don't want to have females racing against swimmers who are biologically male because it's just not fair.” Laurel Hubbard from New Zealand competed in women’s weightlifting at the 2021 Tokyo Olympics which sparked a debate on the fairness of the competition. New Zealand's Laurel Hubbard sparked debate when she competed in women's weightlifting at the 2021 Tokyo Olympics. Australia’s Hannah Mouncey, a former men’s national handball player wanted to compete in AFLW and was rejected with the AFL being taken to court. Image: Getty

News

Second Olympian killed in same town

A second athlete has been killed in the same town that another Olympian was killed in just a year ago. Kenyan born Damaris Muthee Mutua was found in the town of Iten in western Kenya on Tuesday, the same town record-breaking distance runner Agnes Tirop was found dead in. Police have launched a manhunt for Mutua’s Ethopian boyfriend who is believed to have been the last person to see her. “According to Mutua’s immediate neighbour, her boyfriend was seen in the house on Sunday morning. It’s likely that the incident happened late Saturday or early Sunday since the body was in a state of decomposition,” county police chief Tom Makori told AFP. “We have launched a manhunt for the Ethiopian who is believed to have fled the country.” The 28-year-old was a junior athlete and two times bronze medalist at the 2010 Summer Youth Olympics in Singapore and the East African junior athletics championships in Khartoum, Sudan before deciding to represent Bahrain. Her story is similar to Tirop who was only 25 when she was <a href="https://www.oversixty.com.au/news/news/lost-a-jewel-olympic-runner-found-stabbed-in-her-home" target="_blank" rel="noopener">found with stab wounds</a> in her abdomen and her husband missing in October last year. Athletics Kenya said the country had “lost a jewel who was one of the fastest-rising athletics giants on the international stage, thanks to her eye-catching performances.” Kenyan President Uhuru Kenyatta also paid tribute at the time, saying, “It is unsettling, utterly unfortunate and very sad that we’ve lost a young and promising athlete who, at a young age of 25 years, she had brought our country so much glory through her exploits on the global athletics stage including in this year’s 2020 Tokyo Olympics where she was part of the Kenyan team in Japan.” Image: Twitter

Caring

Olympic and Paralympic athletes light up Sydney Opera House

As the Paralympic cauldron was extinguished, celebrating the end of the Tokyo Games 2020 in the National Stadium on Sunday night, a show of another kind was unfolding on the sails of the Sydney Opera House. With various states of lockdown still affecting many in Australia, there was no chance for ticker tape parades and crowded streets of cheering supporters to celebrate our returning athletes. So, a modern twist for an age-old tradition was found. Athletes and their families everywhere – whether still in Tokyo, in quarantine back in Australia – could tune into a five-and-a-half-hour livestream like no other. All 665 of Australia's Paralympians and Olympians had their faces and names projected onto the Opera House sails for 30 seconds each, giving them their moment in the spotlight. Two official photographers captured thousands of photos from the livestream along with Olympic and Paralympic montages and ‘Thank you Tokyo’ shots, with every athlete to receive a personalised image as an Australian-made gift to remember their Tokyo experience. Largest show of this kind at the Opera House According to the NSW government this was the largest collection of images ever projected onto the Sydney Opera House. Working with the Australian Olympic Committee, Paralympics Australia, Sydney Opera House and The Electric Canvas, the NSW Department of Premier and Cabinet managed the project, collecting every athlete's image over two weeks then mapping them onto a design concept to fit the Opera House sails. The Games have been credited with giving people in every state and territory a positive boost and a break from the stress of lockdown and the seemingly never-ending coverage of COVID. Australia's athletes were impressive right to the end, with Madison de Rozario winning the women’s Paralympic marathon while teammate and marathon newcomer Jaryd Clifford, finished with a silver in the men's event on the final day. While the Games are nothing without the athletes, and they deserve their Opera House tribute, many of them will tell you their own lasting memories will be of the volunteers who for days on end stood in the heat and humidity directing busloads of competitors and officials. They were also making sure the fridges stayed full of water, or were simply charged with reminding every single person that passed through the security gates to "please, sanitise your hands". Some of the best quotes of the Paralympic Games As a final tribute, the Olympic Information Service in Tokyo compiled some of the best quotes of the Paralympic Games, which we share with you now as a final farewell: "I wouldn't change anything. I'd break my neck again if I could." - Australian wheelchair rugby player, Richard Voris on "living the dream" after his friend accidentally jumped on his neck while swimming, leaving him quadriplegic. "When I modelled for (US fashion label) Tommy Hilfiger I had this realisation that this perfect body does not exist; only a handful of people have this type of body, this lifestyle. If you look around, all of us have little bumps and bruises all over us and we are all imperfect." - US swimmer Haven Shepherd, who lost both her legs at 14 months old when her parents strapped a bomb to themselves and held her in their arms in an attempted family suicide in Vietnam. "I love what the Paralympics represents – it represents more than sport, it represents people with disability, succeeding in what they love, it gives us purpose, it gives us a passion, it changes cultures, changes perceptions. We can work, we can get jobs, we can be teachers, we can be mums, we can be dads, we can travel, we can be partners, we can have kids, we can do so much." - Australia's tennis quad singles gold medalist Dylan Alcott, on the power of the Paralympics. "It was so good to have a female on the podium – that just happened to be me." - British track cyclist Kadeena Cox who won the gold medal in the C1-5 750m team sprint, reflecting on being the only woman in the mixed team final. "I was literally swimming using one lung. I risked my life by coming here because my right lung is not functioning. But I came here to deliver a message representing millions of refugees around the world. There are thousands and thousands of disabled refugee athletes who are counting on me, so I didn't want to let them down." - Syrian-born swimmer Ibrahim Al Hussein, representing the Refugee Paralympic Team, revealing he competed at Tokyo against the advice of his doctor. Image: Getty Images

Domestic Travel

World’s tallest athlete towering in Tokyo

The world’s tallest athlete Morteza Mehrzad, who competes sitting down, is 246cm tall and he’s part of the Iranian men’s sitting volleyball team which is on track for back-to-back gold medals at the Paralympics. The middle-eastern nation has dominated the sport for decades — winning six of the past eight gold medals in the men’s game — but it’s the addition of Mehrzad which has made the team even more unbeatable. The 33-year-old is the second tallest man alive and the tallest Paralympian in history. <img style="width: 500px; height: 281.12648221343875px;" src="https://oversixtydev.blob.core.windows.net/media/7843638/tallest-athlete-2-um.jpg" alt="" data-udi="umb://media/e7faee5aa18846fc80928421dc4af12c" /> In a sport where players with a variety of ailments sit down and try to get the ball over the net which is approximately 1.15m off the floor, it’s very easy for Mehrzad. Iran will meet the sport’s other powerhouse Bosnia Herzegovina in the semi-finals on Thursday night in a rematch of the gold medal game in Rio four years ago. On that occasion, Mehrzad made the difference and Iran won the medal. Iran’s coach asked Mehrzad to join Iran’s coach Hadi Rezaeigarkani saw Mehrzad on a TV program about physical disorders and got in contact with him, asking him to join the team. He took up the sport nine years ago and made his international debut in 2016 and immediately started winning awards. He’s only improved, continuing to dominate at the Paralympics. Even sitting down, when Mehrzad raises his right arm, it reaches a height of 1.93 metres. When spiking — the term used to describe a forceful attacking shot to get the ball over the net — he can get his dominant hand up to 2.3m in the air. It’s not all good news for the Iranian sports star While it’s easy to see why Mehrzad would be happy with his progress, it isn’t all good news for the Iranian superstar. He suffers from acromegaly - a medical condition which arises from the brain’s pituitary gland producing too much growth hormone after the body’s growth plates have closed. By the age of 16 he was already over 1.9m tall. Mehrzad rarely stands up though because he seriously injured his pelvis in a bike accident as a teenager, meaning he now spends significant amounts of time either on crutches or in a wheelchair. His right leg has stopped growing and it’s about 15cm shorter than his left. The sad reality is that while he’s helping his teammates to win and bringing recognition to his country in Tokyo at the moment, his condition does not bode well for his long term future. A spokesperson for his team said: “His health is not going well. His health is currently declining because he’s getting taller. I think he’s still growing. The first time we saw him he could walk better but now he has to walk with crutches.” But now is a time for Mehrzad and his team to focus on the positives. Iran has won six gold medals and two silvers across the past eight Paralympics, and with Mehrzad’s help, it looks likely they’ll be heading home from these Games with some more medals as well. Image: Getty Images

Body

Team GB rocked by doping controversy at Tokyo 2020 Olympics

Great Britain's men’s track team is in danger of having their silver medal being stripped, after one of its athletes tested positive for banned substances. Britain's Olympic 4x100m relay silver medallist Chijindu 'CJ' Ujah has been provisionally suspended for allegedly breaching strict anti-doping rules at the games. The Athletics Integrity Unit (AIU) reported that athlete had returned an Adverse Analytical Finding (AAF) from a test carried during the Olympics in Japan. The substances detected were Ostarine and S-23, which are both classified by the World Anti-doping Organisation, as they have similar effects to steroids. The substances have been banned from the Olympics for some time, as they help build muscle and enhance overall sporting performance. CJ responded to the news of the doping scandal with a cryptic Instagram post that said, “Stay focused… Because truth is madder than fiction.” CJ is allowed to request independent analysis of the sample to prove his innocence and keep his Olympic title. If he is found guilty of using performance-enhancing drugs, it could be devastating for his fellow members of the relay team. Zharnel Hughes, Richard Kilty and Nethaneel Mitchell-Blake will also be at risk of being stripped if the positive is confirmed. The news comes after three other track and field athletes were suspended during the Games for suspected doping. Moroccan-born Bahraini 1,500m runner Sadik Mikhou, Georgian shot putter Benik Abramyan and Kenyan sprinter Mark Otieno Odhiambo were listed for using performance-enhancing drugs, and remain under investigation by the AIU. Image credit: Getty Images

Legal

New Zealand mourning sudden death of Olympic cyclist

The cycling community of New Zealand has been shocked by the sudden death of 24-year-old Olivia Podmore. The Olympic cyclist died on Monday, which was confirmed by members of her family in social media posts. Olivia's brother Mitchell posted on Facebook, “Rest in peace to my gorgeous sister and loved daughter of Phil Podmore. You will be in our hearts forever.” <img style="width: 500px; height: 365.5913978494624px;" src="https://oversixtydev.blob.core.windows.net/media/7842972/screen-shot-2021-08-10-at-84433-am.png" alt="" data-udi="umb://media/679b14e9558c41e8b7dd316ed9ed8ca3" /> Image credit: Instagram @liv_podmore Olivia represented New Zealand at the 2016 Rio Olympics in the women’s team sprint event and rode at the UCI Track Cycling World Championships the same year. She also won silver in the team sprint and bronze in the time trial at the Junior World Champs in Astana in 2015. The news of her sudden death comes after the athlete shared a message on Instagram, that has since been deleted, about the pressures of competing at the highest level. “Sport is an amazing outlet for so many people, it’s a struggle, it’s a fight but it’s so joyous,” she wrote. “The feeling when you win is unlike any other, but the feeling when you lose, when you don’t get selected even when you qualify, when your injured, when you don’t meet society’s expectations such a owning a house, marriage, kids all because [you’re] trying to give everything to your sport is also unlike any other.” <img style="width: 488.5764499121266px; height: 500px;" src="https://oversixtydev.blob.core.windows.net/media/7842973/screen-shot-2021-08-10-at-84611-am.png" alt="" data-udi="umb://media/f7b24a1fa746492ca3ad04e47d080195" /> Image credit: Instagram @liv_podmore The New Zealand Olympic Committee has expressed its shock and sadness by the loss of Olivia, Olympian #1333. “We offer our deepest condolences to family, friends and others in the NZ community who are grieving this loss," they said in a statement. “Olivia represented New Zealand with honour and pride at both the Rio 2016 Olympic Games and the Gold Coast 2018 Commonwealth Games. She was a valued team member and her loss will be felt across the New Zealand Sporting Community.” Australian cycling legend Anna Meares was one of many to pay tribute to the young athlete online in an emotional message. She wrote, " My heart breaks for the loss of a young life. Sorry you were in pain. Please reach out if you feel alone, are hurting, feel lost or helpless." Image credits: Getty Images/Instagram @liv_podmore

News

World’s most relatable Olympic Athlete

In a bittersweet moment, the entire nation watched as the affable hurdler Nicholas Hough battled in the semi-final of the 110m on Wednesday. While he sadly failed to reach the finals, he did cross the line in 13.88 - just half a second slower than his heat time. However, Hough made international headlines after colliding with every single hurdle on his way through. It has been revealed the Australian Olympian was dealing with an injury he’d suffered from due to his previous race. <blockquote class="twitter-tweet"> Nicholas Hough just put in a lovely trial to represent the <a href="https://twitter.com/NSWWaratahs?ref_src=twsrc%5Etfw">@NSWWaratahs</a> <a href="https://twitter.com/hashtag/110mHurdle?src=hash&ref_src=twsrc%5Etfw">#110mHurdle</a> — Matt Taylor 🐎💨 (@DreamTeamMatt) <a href="https://twitter.com/DreamTeamMatt/status/1422740467934851083?ref_src=twsrc%5Etfw">August 4, 2021</a></blockquote> "I'm just happy I got out there on the track today, I had a bit of a sore calf after the heat yesterday," Hough said. While the sportsman was able to run on the injury, he was forced to limit his preparation for the big semi-final. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7842844/nicholas-hough.jpg" alt="" data-udi="umb://media/6b233c7062014609babcd7a49b0a332b" /> Image: Getty Images "I didn't know how bad it was gonna get, but I got through the race. Be a bit sore tomorrow, but that's OK. "It was a bit of a struggle to warm up, didn't have much power getting going and driving through the hurdles - but it's great to be out here representing Australia." American Grant Holloway qualified fastest for tomorrow's final, with a time of 13.13. <blockquote class="twitter-tweet"> Nicholas Hough is a legend. Injured, but still ran. He knew what it meant. — Johnny Worthington (@jworthington) <a href="https://twitter.com/jworthington/status/1422774692591534081?ref_src=twsrc%5Etfw">August 4, 2021</a></blockquote> Hough is determined to spend the next three years building up for the 2024 games in France. "It's a big couple of years - Paris is my time, that's going to be the big one for me,” he said. Image: Instagram <a rel="noopener" href="https://www.instagram.com/nick_hough/?hl=en" target="_blank">@Nick_Hough</a>

News

"Unbearable pain": Olympic hopeful dies after training accident

Olympics hopeful Alegna Osorio Mayari has died aged 19 after being hit in the head by a hammer in a tragic training accident. The teenage athlete was struck by a hammer at a track and field stadium in Cuba in April. After going into a coma as a result of her severe head injuries, it has been confirmed that she passed away on Tuesday. “We share this unbearable pain with her family,” said Osvaldo Vento, the president of Cuba’s national sports institute. “Cuban athletes are in mourning. After an accident during training and a tough battle for her life, athlete Alegna Osorio passed away,” said Reynaldo Varona Martinez, a Cuban sports director. “From Deporcuba we send the most sincere message of support to [her] family, friends and the great family of Cuban athletics in this difficult hour. “Rest in Peace, Lots of light for your soul.” Team USA hammer thrower Gwen Berry also shared her condolences with Mayari’s family. “Wow. Sending love to her family during this time. This is so sad,” she said. Mayari won bronze at both the 2018 Summer Youth Olympics and the 2019 Pan-American under-20 championships. Cuban media outlet <a rel="noopener" href="https://noticiascuba.net/fallece-atleta-medallista-de-los-juegos-olimpicos-de-la-juventud/" target="_blank">Noticias Cuba</a> have described Mayari as one of the country’s “young promises of athletics”. Image: Osoldo Vento / Twitter

Caring

Olympic athlete jailed for 25 years

Olympic kayaker and silver medallist Nathan Baggaley has been jailed for 25 years, over an elaborate plot to smuggle more than 500 kilograms of cocaine into Australia in 2018. His brother Dru was handed down a sentence of 28 years’ jail. Both brothers were convicted of attempting to bring in 650 kilograms of white powder (with an estimate of 512 kilograms ro be considered pure cocaine). <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7842696/nathan-1.jpg" alt="" data-udi="umb://media/465a8cf904c049858f187dae4733fc26" /> Nathan Baggaley, 45. Image: Getty Images A Brisbane Supreme Court jury has found both the brothers guilty over the detailed high-seas plan to import cocaine worth up to $200 million. Defence barrister Mark McCarthy, argued Dru should be handed a 20 year prison sentence, while Nathan’s defence lawyer, Anthony Kimmins, recommended his client should get 14. Justice Ann Lyons handed the brothers their punishment, telling them: “It is clear that I must impose a sentence on both of you which is to punish your drug-related crime in a way which signals plainly to anyone who considers like offending that courts are both able and willing to make it clear that actions of this nature will receive quite substantial penalties.” Justice Lyons said to Nathan: “You could have easily removed it [the boat] from the ability of Dru to use it … you knew full well what was happening, and you went along with it ... You played an essential role, it was one where you were trusted.” To Dru she said: “You did not cooperate with law enforcement officials … you were caught red handed and on film disposing of the cocaine.” A last-ditch bid for leniency by the lawyers defending the brothers failed on May 24. Justice Lyons rejected a last-ditch bid for leniency on May 24, after Dru argued that thought he was picking up tobacco packages. She decided that Nathan knew what the boat he bought was going to be used for. Dru and boat driver Anthony Draper were both arrested on July 31, 2018. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7842697/nathan-2.jpg" alt="" data-udi="umb://media/fe801c64b7d54e64bae7ff31460e3de1" /> Dru Baggaley, 39. Image: Supplied NSW law enforcement had to employ a surveillance plane, a navy ship and a RAAF plane, The dramatic chase was ended by a number of specialist heavily armed SERT officers on a Queensland Water Police vessel. Nathan had claimed his brother told him he was buying the boat for a proposed whale-watching business at Byron Bay and that he was unaware of the drug plot. Dru claimed he thought he was going to get packages of tobacco, not cocaine, and alleged he was kidnapped and forced to go on the long voyage.

Legal

World reacts with shock to Olympic athlete slapped on live TV

Judo fans were left in shock when German athlete Martyna Trajdos was shaken and slapped in the face by her coach before an Olympic bout in Tokyo. The live broadcast showed the bizarre moment ahead of Trajdos' elimination round of 32 fight with Hungary's Szofi Ozbas on Tuesday afternoon. The German ultimately lost the fight, with Ozbas emerging triumphant by Waza-Ari. However, the footage of Trajdos and her coach inevitably caught the attention of viewers, with many voicing their concern for her well-being. <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/reel/CR1VL4nqyy6/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="13"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/reel/CR1VL4nqyy6/?utm_source=ig_embed&utm_campaign=loading" target="_blank">A post shared by Martyna Trajdos (@martyna_trajdos)</a> </div> </blockquote> But Trajdos defended the pre-fight ritual <a rel="noopener" href="https://www.instagram.com/p/CR1VL4nqyy6/" target="_blank">on Instagram</a>: "Don't worry guys! That's the ritual which I chose before fights. My coach is just doing what I want him to do to fire me up! "I wish I could have made a different headline today. "As I already said that’s the ritual which I chose pre competition! My coach is just doing what I want him to do to fire me up!"

News

19-year-old athlete fights for life after tragic accident

A 19-year-old Sunshine Coast triathlete is fighting for life in hospital after a severe bicycle crash on the weekend. Alexa Leary was out on her normal morning ride at Pomona on Saturday when she was seriously injured before being transported to the Royal Brisbane and Women’s Hospital where she remains in an induced coma. The athlete suffered a fractured scapula, ribs, shoulder blade, and wrist, a major knee injury, and a collapsed lung. Her family has been told she also suffered major brain damage, with blood clots discovered on her brain. Ms Leary, a competitive triathlete and trainer at F45 Noosa, has been described as “beautiful”, “bubbly”, and “strong”. “We are all feeling the effect of Alexa’s situation and it’s rocked us. We are trying to continue life as normal but under the smiles we are beyond broken,” F45 Noosa said in a post. “Her family are standing by … taking each moment she doesn’t decline as a mini victory. “We need to keep this family in our thoughts and prayers, they need us and we need Lex to pull through. “Lexi girl, you are stronger than you know, braver than us all and we totally know you will conquer this mountain. Come one Lexi, we are all waiting for you.” <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CLOYyLIBqEf/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="13"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/CLOYyLIBqEf/?utm_source=ig_embed&utm_campaign=loading" target="_blank">A post shared by ALEXA LEARY ✨ (@alexaleary.tri)</a> </div> </blockquote> Her sister Maddy shared on Instagram that the blood clots were the biggest concern, with doctors initially saying they would try and treat them on Tuesday, July 20. But, on Tuesday night Maddy said “they didn’t touch the blood clots today. They said maybe tomorrow, instead.” Alexa’s boyfriend, Will O’Dwyer, has posted images of his girlfriend alongside messages telling her to “stay strong my darling, I love you, you can do this”. Belinda, Alexa’s mum, took to Facebook to share that doctors had to “take the risk” to give her daughter blood thinners, otherwise the clots “could take her life”. Race Pace Coaching have described Alexa as “an awesome and tough athlete” who is “tenacious as they come”. “She will need every ounce of her resilience over coming days and into the future with a long period of hospitalisation appearing inevitable,” the group said. Her brother Max described his sister as “a ray of sunshine” and said “the Leary household has never been so cold”. “You have always been strong and it’s not fair how much s*** you have been through this year; but you have to keep fighting … We want our big sister back,” he said. Image: Alexa Leary / Instagram

News

Kate Middleton shows off athletic skills at the London Stadium

The Duchess of Cambridge showed off her sporty side as she visited a SportsAid event at the London Stadium on Wednesday morning. The 38-year-old stepped out in trainers for the public engagement, where she spoke with young athletes and their parents to hear about their experiences, the challenges they face, and the support they receive from the charity. She tried her hand at track and field starts as well as Taekwondo alongside the athletes. <blockquote class="twitter-tweet"> The Duchess packs a punch <a href="https://t.co/mNeEyXoQCT">pic.twitter.com/mNeEyXoQCT</a> — Richard Palmer (@RoyalReporter) <a href="https://twitter.com/RoyalReporter/status/1232640017073364993?ref_src=twsrc%5Etfw">February 26, 2020</a></blockquote> Taekwondo athlete Lutalo Muhammad, who taught the Duchess moves, said her performance was “a lot better than expected”, <a rel="noopener" href="https://www.hellomagazine.com/royalty/gallery/2020022685373/kate-middleton-jessica-ennis-hill-sports-aid-london-stadium/1/" target="_blank">HELLO</a> reported<a href="https://www.hellomagazine.com/royalty/gallery/2020022685373/kate-middleton-jessica-ennis-hill-sports-aid-london-stadium/1/" data-mce-fragment="1"></a>. “She did well actually,” Muhammad said. “Her right hand is mean. I hope she never has to use it for self-defence but at least she’s got some skills now.” Duchess Kate became the patron of SportsAid in 2013, a year after she took on the role of ambassador for the London 2012 Olympics. She and husband Prince William are set to embark on a royal tour of Ireland next week.

Beauty & Style

Lisa Curry opens up about her secret struggle

Lisa Curry is choosing to be honest about body image and has revealed that, despite her healthy lifestyle, she too deals with her physical condition. “I do really struggle with my weight,” Curry explained to <a rel="noopener" href="https://honey.nine.com.au/2019/02/21/11/57/lisa-curry-health-fitness-family" target="_blank">9Honey</a>. Over the span of her career, she won 15 gold, seven silver and eight bronze medals. Curry is also the only Aussie swimmer to hold Commonwealth and Australian records in almost every stroke. However, it hasn’t stopped her from dealing with her own personal body issues. “I struggle with the pull between sleeping and going to the gym, or eating properly and eating out,” she says. “I'm not the same body shape as I used to be and it's frustrating sometimes, but that's the choice I'm making.” Despite the internal struggles the former athlete might face, Curry is truly thriving in her personal life. Her first grandson, Flynn turns one next month and the 56-year-old says she wants more. “I told my daughter, ‘You make great babies. You have to make more!’” Even at a young age, Curry exceeded in her sports life – being one of the fastest swimmers in the world at age 12 for her age group. She also represented Australia 16 times, winning 15 national long course open titles and competing in world championships between 1978-1992 and at the Commonwealth and the Olympics in 1980, 1984 and 1992. The mother-of-three shows no signs of slowing down anytime soon either, and explains maintaining her health is just as important to her now she has a grandchild. “It's a really big shift that you have at a certain age, when you start to think about how you want to live in your 60s, 70s and 80s,” she says. “You start to think about how to keep yourself fit and healthy all the way through so you can be a fun grandmother and grandfather,” she says. <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Btxl6xIgGzf/?utm_source=ig_embed&utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/Btxl6xIgGzf/?utm_source=ig_embed&utm_medium=loading" target="_blank">Afternoon strolls on the beach with Morgan, Flynn and Cleo... bringing back memories. I used to walk this beach every day when Jaimi was a baby. 😊 @morgangruell</a> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/lisacurry/?utm_source=ig_embed&utm_medium=loading" target="_blank"> Lisa Curry AO</a> (@lisacurry) on Feb 12, 2019 at 12:23am PST </div> </blockquote> Admitting to her struggle with body image, Curry says it’s something woman should not focus on so much. “It doesn't matter what weight you are as long as you are healthy,” she says. “Someone who is really thin and light can also be unhealthy.” She added, "It's not about whether the number on the scale is high or low. Are you healthy?" Although the proud mum, whose son Jett with ex-husband Grant Kenny is competing in Channel 10’s Dancing With The Stars is not striving to have perfect health, she says she wants to keep up with her curious grandson. “You have to be healthy to keep up with him,” she says. <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Bs1mVNrgk3l/?utm_source=ig_embed&utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/Bs1mVNrgk3l/?utm_source=ig_embed&utm_medium=loading" target="_blank">Good morning Sunday. This will put a smile on your dial😀 Crawling, clapping and brand new top teeth😊💙 🥰 @morgangruell @3hotgrannies @smegaustralia</a> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/lisacurry/?utm_source=ig_embed&utm_medium=loading" target="_blank"> Lisa Curry AO</a> (@lisacurry) on Jan 19, 2019 at 5:15pm PST </div> </blockquote> Curry looks forward to taking Flynn swimming, surfing and bike riding as he grows. “So, you have to keep yourself active," she says encouraging those who have never been active to give it a go. “It doesn't take long to learn a new skill. “The more you do it, the better you become at it.” Curry has also pursued other avenues exploring health and wellbeing in a new venture, called Happy Health You. Upon dealing with hormonal imbalances herself, she knows how difficult it can be to navigate through “mood swings". The company includes hormones made from natural ingredients to aide in combat against hormonal imbalances in women. “I would have mood swings every month,” she explained. “I could have punched a hole in the wall and screamed for no reason. “I didn't realise it was a pattern.” The former athlete says when dealing with these difficulties, it was especially hard on her former husband, Grant. “In those days, and I'm talking early '80s, we didn't know about hormonal imbalances like we do now,” she says. "There's a lot of information now about prevention and also about changing your lifestyle so you feel better," she says. "You don't want to live your life feeling sh*tty and cranky."

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