Recovery isn’t a luxury—it’s a necessity. Whether you’re training for the Olympics or just trying to outpace your old self, your performance is only as strong as your recovery game. From ice baths I hate to massage sessions I crave, here’s a look at the recovery tools I’ve used (and abused) as a high-performance athlete.

It’s been exactly one year since the Paris 2024 Olympic Games. While I was busy preparing for my own competition, I also watched a lot of sport. From Jamaican drama in the 100m final to badminton brilliance and beautiful French tradition, here are three standout moments—and the performance lessons I took away from each one.

Flow state. That sweet spot where time slows down, pressure disappears, and performance feels effortless. I’ve only truly experienced it three times in my career—but those moments changed everything. In this blog, I’m unpacking the mindset, routines, and decisions that helped me get there. Read on, reflect, and find the flow in your own craft.

When things go wrong, leaders aren’t judged by how loudly they shout solutions—but by how clearly they think, how calmly they act, and how well they’ve prepared in advance. Whether you're leading a team or your own performance, leadership in crisis management isn’t reactive—it’s proactive, resilient, and built on data, planning, and belief. Here’s how I’ve learned to lead when things get messy.

Peak performance isn’t just about pushing hard when it matters most—it’s about preparing smart before it does. Whether it’s turning up early, training your mind like a muscle, or embracing big-stage adrenaline, these peak performance strategies have kept me grounded and growing in high-pressure moments. Here's how I optimise physically, mentally and emotionally to keep raising the bar.

Resilience isn't just “bouncing back”—it’s about bending with pressure and coming back stronger. Whether in sport or life, the ability to adapt, reframe, and keep going is everything. In this post, I break down the resilience building exercises that helped me through Olympic qualification, retirement, and life’s plot twists. Spoiler alert: it’s not all grit and determination.

Vision boards aren’t just for the spiritually-inclined or the Pinterest-obsessed. They’re a focused mental tool — especially for elite performers. This post breaks down how I use vision boards to sharpen my mindset, clarify goals, and ground myself in gratitude. If you want more than motivation quotes stuck to a fridge, this one’s for you.

When the body’s ready but the mind’s playing catch-up, performance suffers. That’s where sports psychology tips become gold dust. In this post, I’m sharing a few mindset tools that have helped me stay grounded, driven and level-headed at the highest level of diving. Whether you’re an elite athlete or simply striving for excellence, these tips will raise your mental game.

I recently read “Atomic Habits” by James Clear—a book all about small changes with big impact. To be honest, it didn’t transform my mindset (I was already habit-stacking like a pro), but it did perfectly explain why the tiny decisions I made daily were the real game-changers in my career.

Emotional intelligence in business is no longer a “nice to have”—it’s the secret sauce behind elite performance, effective leadership, and building teams that actually like each other. And like most skills, it starts with you.

Youth sports development isn’t just about producing elite athletes—it’s about cultivating a lifelong love of sport. If we want to see more young people thrive in the long term, we’ve got to rethink how we coach, how we support, and how we define success at the start.

Confidence doesn’t just show up when you’re performing well—it’s built in the messy middle, when no one’s watching. These are the confidence building strategies I’ve learned through elite sport, life changes, and navigating the mental game. It’s not about perfection—it’s about perspective, patience, and owning your process.

Decision making in uncertainty is uncomfortable—but necessary. I’ve made career-defining choices without a clear roadmap, from switching national allegiance to changing cities and then retiring from elite sport. Here’s how I learned to embrace risk, lean into support, and make bold moves—especially when the outcome wasn’t guaranteed.

Football might be facing an unexpected rival — YouTube football. From the Sidemen selling out Wembley to the rise of the Baller League, the game is evolving fast. Could it genuinely challenge traditional football? I explore the disruption, the lessons, and why professional footballers still deserve our respect.

Retiring from elite sport isn’t quitting—it’s choosing to let go before the sport lets go of you. Here’s why I made the decision to hang up my trunks, and what it taught me about self-belief, identity, and life beyond the pool.

Mentorship isn’t just about finding advice—it’s about finding the right perspective. A mentor outside your industry can open your mind, the right connection can make all the difference, and being open to guidance can unlock new levels of growth. If you’re serious about levelling up, read on.

Boxing and diving might seem like polar opposites, but the mindset required for success in both is strikingly similar. From brutal training camps to unwavering self-belief and the ability to adapt under pressure, there’s a lot to learn from the ring. Whether in sport or life, resilience wins. Are you ready to roll with the punches?

Leadership presence isn’t about being the loudest in the room—it’s about confidence, self-awareness, and earning trust. Whether in sport or business, strong leaders speak up when it matters, play to their strengths, and balance authority with fairness. Want to step up your leadership game? Read on to learn how.

Precision. Resilience. Raw talent. Formula 1 is more than just a sport—it’s a mindset. From the mind-blowing attention to detail to the sheer grit of the drivers, every aspect of F1 is a lesson in high performance. Whether you’re in business, sport, or any competitive field, there’s a lot to learn from the fastest show on earth. 🏎️💨

Innovation is an absolute necessity. The world is moving fast, and if you’re not adapting, you’re falling behind. Whether in sport, business, or personal growth, those who dare to evolve are the ones who succeed. So, are you embracing change or resisting it?