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...

This week is a solo episode with me, Kylie Lynch, and it is a proper life update plus a mindset reset for anyone heading into a new season. If you are feeling selection pressure, nerves in a new team, or that heavy fear of judgement, you are not alone.

I share why I am going all in on 4TG, and why sport has always been my anchor. Then we get practical. Because the fear is not failure. It is being seen trying and falling short. That changes the solution.

If you are an athlete who overthinks, plays safe, or spirals after mistakes, this episode will give you simple tools to get your focus back, control your energy, and play with more freedom.

I also share what I am building next through 4TG, including speaking in schools, clubs and sporting organisations on keeping girls in sport, plus 1:1 coaching for young female athletes around confidence, mindset and performance.

Know a school or club that needs to hear the 4TG message on the importance of keeping girls in sport, or are you an athlete who wants to build unshakeable confidence so you can perform at your best on and off the field? Then reach out today via Instagram @4tg_podcast or visit our website 4tg.com.au

In this episode, we cover:

• Life update – going all in on 4TG
• Selection pressure and fear of judgement
• Why “fear of failure” is the wrong frame
• Locus of control – effort, attention, energy
• How to be unbothered without becoming cold
• 3 tools to stop playing small this season

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 and subscribe on YouTube 📺

Janelle Cuthbertson is a former AFLW player and elite tennis athlete who has lived the part of sport most people never see – the lonely rehab sessions, the identity crash after injury, and the mental health battles that can follow. Across her career, she has faced three ACL injuries plus several long-term (and often freak) injuries, and she has recently announced her retirement after the last one.

In this episode of 4TG (For The Girls), Janelle opens up about what happened after her most recent ACL when she realised she was not coping, and made the brave call to admit herself into a mental health facility for three weeks to get proper support. She shares the fear and stigma she had to push through, and the practical tools she still uses now to stay steady day to day.

In this episode, we cover:

• The mental toll of ACL rehab and isolation
• Identity loss and the retirement transition
• Why Janelle admitted herself to a mental health facility
• Tools that helped – journaling, short-term goals, regulating mornings
• Leadership, vulnerability, and psychological safety in teams
• Women’s sport pressures behind the scenes

Follow Janelle

Instagram: @janelle_cuthbo

Support (Australia)

• Lifeline: 13 11 14 (24/7)
• Suicide Call Back Service: 1300 659 467
• Beyond Blue: 1300 22 4636
• 13YARN (First Nations): 13 92 76
• Kids Helpline (5–25): 1800 55 1800
• Emergency: Call 000 if you or someone else is in immediate danger

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 and subscribe on YouTube 📺

In this special International Women's Day episode, we aren't just celebrating how far we've come in women's sport, we're challenging how far we've still got to go. Joining us is legendary sports journalist Marnie Vinall to break down the harsh realities of being a female athlete in Australia: the pay gaps, the corporate greenwashing, the systemic silencing, and what needs to change.

In this episode, we cover:

• Pay inequality across all sports – Why A-League Women earn $30k while men earn $182k, and how this affects entire support systems (coaches, medical staff, trainers)
• Corporate greenwashing in women's sport – The $125M annual sponsorship gap and why businesses aren't investing despite proven ROI ($1 invested = $7 return)
• Systems designed to keep athletes silent – Contractual restrictions, fear of losing opportunities, and the consequences of speaking out
• Media representation evolution – How coverage has shifted since AFLW began, and why we need to move beyond "isn't it cool women play sport"
• Mental health crisis in underfunded systems – What happens when athletes can't invest their bodies and minds because they're paid so little
• Fan power & collective action – How fans and athletes together can drive real change in women's sport
• Marnie's journey – From ballet dancer to sports journalist, forging her own path when there weren't many women to follow

Featuring standout moments:

• "These careers are so unsustainable. How are we ever gonna get the product to a point where it's thriving if they can't invest their bodies and minds because they're being paid so little?"
• "Sport is a massive mirror to society. It's a mirror to how women are seen, how women are valued."
• "There's never been one single AFLW player who has publicly said, 'We want equal pay.' It's always, 'We want to be able to build the product.'"

Chapters:

1. Welcome & International Women's Day Special
2. Marnie's Story: Sport, Her Dad & Becoming a Sports Journalist
3. Pay Gaps Across All Sports – The Real Numbers
4. Corporate Greenwashing: Why $125M Investment is Missing
5. Sy

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 now to 4TG on YouTube 📺

If you’ve ever felt gassed in a game and assumed it means you’re “unfit”, this one’s for you.

In this episode of 4TG (For The Girls), Kylie chats with Liz Ho – Performance Breathwork Expert about how to breathe properly for your sport, and why breathing is a trainable performance skill.

Whether you play AFL, netball, soccer, or you’re building fitness with running, your breath can help you recover faster, stay calm under pressure, and unlock more consistent performance.

Liz breaks down the biggest breathing myths, the posture cues that actually help, and simple breathwork techniques you can use in real time – even with only 5 to 10 minutes before you run out.

In this episode, we cover:

• Why “getting gassed” is not always a fitness issue
• Hands on knees vs standing tall – what helps recovery?
• Nasal vs mouth breathing at max intensity
• Diaphragm breathing and the “3D” rib expansion cue
• Breathwork for pre-game anxiety (extended exhale + physiological sigh)
• Endurance breathing rhythms and CO2 tolerance basics

Chapters:

[00:00:00:01 ] Why breathing is a skill (not just “fitness”)

[00:03:54:20] Myth busting for athletes – getting gassed, hands on knees, nasal vs mouth breathing

[00:07:46:12] Liz’s story + the performance benefits (recovery, speed, sleep, regulation)

[00:21:21:07] The foundations – posture, nose breathing, diaphragm “3D” breath + quick drills (extended exhale, physiological sigh)

[00:36:51:09] Sport-specific breathing – endurance (CO2 tolerance, rhythm), high intensity resets, pre-game rituals + wrap up and where to find Liz

📱 Follow Liz on Insta @_liz_ho

Keywords:

breathwork for athletes, breathing techniques for sport, performance breathwork, diaphragmatic breathing, nasal breathing, mouth breathing, recovery between efforts, game day anxiety, nervous system regulation, endurance breathing, CO2 tolerance, AFL training

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...

This week on 4TG, we chat with the incredible Tori West – Olympian heptathlete, self-taught software engineer, and founder of Peak.app. Tori shares her candid journey navigating the realities of women's athletics, where passion often outweighs financial support. She opens up about self-funding her Olympic dreams, a drive that led her to build a revolutionary tech solution for athletes.

Tori’s story highlights that talent isn't always enough. She discusses building a life beyond sport, maintaining identity, and owning athletic data. We dive into her innovative app, Peak, designed to make performance data accessible and empower athletes – built by an athlete, for athletes. Get ready for real talk on resilience, mindset, and creating opportunities in and out of sport.

In this episode, we cover:

• The financial realities of women's athletics and self-funding a sporting career
• Transitioning from elite athlete to self-taught software engineer
• The inspiration and mission behind Peak.app – empowering athletes with their data
• Why sleep and recovery are non-negotiable for peak performance
• Building an identity beyond sport and managing setbacks
• The future of athlete data ownership and blockchain technology
• The power of authenticity and community in an athlete's journey

Chapters:

• 00:01:56 – Tori West: Olympian Heptathlete & Self-Taught Software Engineer
• 00:06:07 – Best Setback: Missing Tokyo Olympics & Fractured Foot
• 00:33:15 – The Reality of Funding in Women's Sport & Self-Funding
• 00:47:38 – Building Peak.app: Empowering Athletes with Data Ownership
• 00:52:04 – Why Girls & Women Need to Stay in Sport

Links:

• Follow Tori on Instagram & TikTok
• Check out Peak here & follow on Instagram.
• A big thanks to Lúthri Athletics for sponsoring this episode. Check out their products here & follow them on Instagram

Keywords: wome

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...