Winter sport is back – and if you're sitting with a stomach full of nerves this week, this episode is for you.

In this solo episode, Kylie Lynch opens up about returning from an ACL injury and what she's learned about the gap between physical readiness and mental readiness. Round one nerves are not the same as regular season nerves, and not enough people name that. This episode does.

Whether you're lacing up for the first time this season, coming back from injury, or sitting on the outside after missing selection – Kylie shares practical mindset tools to help you shift from survival mode into performance mode before you run out.

Kylie also offers her FREE 5-Minute Pre-Game Reset, a simple five-step tool built from years of working with sports psychologists and high-performance mindset coaches in Australia. Press on the link above or DM "RESET" to @4tg_podcast on Instagram and I'll send it through! Download it and use it this weekend.

In this episode, we cover:

• Why round one nerves hit differently to mid-season nerves
• The invisible pressure of reestablishing yourself every season
• Coming back from long-term injury and the grief that comes with it
• How to handle non-selection without spiralling
• Reframing nerves as energy, not weakness
• Why calm beats hype as a pre-game state
• How to access the free 5-Minute Pre-Game Reset

Best of luck to everyone playing in Round 1!

Support the show

Did this episode inspire you?

• Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it.
• Follow @4TG_Podcast on all socials and visit us at 4tg.com.au.

1:1 Athlete Mentoring – Confidence and Champion’s Mindset

• Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it.
• We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week.
• If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast.

Want to support 4TG?

• Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕
• For brand collaborations or sponsorships, email: kylie@4tg.com.au

4TG Discount codes:

• Younify Active – 10% off athlete supplements 👉 Grab yours here.
• P3...

Watch now & subscribe on YouTube 📺

Claudia Nielsen has played elite hockey, represented Australia in Rugby Sevens, and signed with the NRLW's Wests Tigers. She is also completing a Doctor of Veterinary Medicine at the University of Sydney. And ahead of the 2026 season, she was released.

In this 4TG episode, Claudia gets real about what it actually feels like when the sport you gave everything to doesn't renew your contract — and how you rebuild when your identity takes a hit. We also go deep on the dual-career athlete reality: what Claudia's week genuinely looks like when you're training at elite level and halfway through a doctorate. Not the highlight reel. The real juggle.

If you're navigating selection pressure, contract uncertainty, or that quiet fear of not being enough — this one will land. Because sport can take a jersey off you. But it cannot take the person it built.

In this episode, we cover:

• The multi-sport pathway and what cross-code skills actually transfer
• Walking into elite environments as the person who doesn't fully know the game yet
• Contract non-renewal and identity after being released
• Handling uncertainty and staying elite-standard anyway
• Dual-career athlete life — vet medicine and elite sport simultaneously
• What the multi-sport athlete sees that the single-code athlete doesn't

📲 Follow Claudia on Instagram @_cludes

Support the show

Did this episode inspire you?

• Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it.
• Follow @4TG_Podcast on all socials and visit us at 4tg.com.au.

1:1 Athlete Mentoring – Confidence and Champion’s Mindset

• Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it.
• We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week.
• If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast.

Want to support 4TG?

• Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕
• For brand collaborations or sponsorships, email: kylie@4tg.com.au

4TG Discount codes:

• Younify Active – 10% off athlete supplements 👉 Grab yours here.
• P3...

Watch + subscribe to 4TG on YouTube 📺

Support 4TG by becoming a member on Buy Me A Coffee and get exclusive access and BTS content ☕

Former professional Australian rugby union player and commentator Alicia Lucas joins Kylie on 4TG (For The Girls) for a real conversation about the motherhood tax in women’s sport.

If you have ever felt like becoming a mum means your career is “done”, this episode will challenge that fast. Alicia shares what it was really like navigating pregnancy, contracts, and returning to high performance. Including the surprise part. She came back hitting PBs.

We talk postpartum performance, the mental load, and why better systems matter. Not just for elite athletes, but for every girl who wants sport and a life outside it. This one is honest, practical, and full of perspective for athletes, coaches, and clubs who want to do better.

In this episode, we cover:

• The “motherhood tax” and why it still exists
• Postpartum training and returning to performance
• Mindset, mental resilience and self-belief under pressure
• Contracts, maternity policies and psychological safety
• Identity beyond sport and athlete career transition
• Why clubs should keep mums connected to the system

Follow Alicia on Instagram at alicia_quirk

Support the show

Did this episode inspire you?

• Please subscribe to 4TG, leave a five-star review, and share it with an athlete, parent or coach who needs to hear it.
• Follow @4TG_Podcast on all socials and visit us at 4tg.com.au.

1:1 Athlete Mentoring – Confidence and Champion’s Mindset

• Want 1:1 support to build real self-belief and perform with freedom? The 4TG 1:1 Athlete Mentoring is a 6-week program for driven female athletes who want to back themselves, lead with confidence and play to their strengths – on the field and off it.
• We will work on mindset, habits, resilience, leadership and handling pressure with a clear plan and accountability each week.
• If you are ready to stop overthinking and start playing with freedom, apply now via 4tg.com.au or DM me "MENTORING" on Instagram @4tg_podcast.

Want to support 4TG?

• Individuals - help us keep the movement going by donating or becoming a 4TG member at https://buymeacoffee.com/4tg_podcast ☕
• For brand collaborations or sponsorships, email: kylie@4tg.com.au

4TG Discount codes:

• Younify Active – 10% off athlete supplements 👉 Grab yours here.
• P3...