Why ALL young Athletes need a Well-being Coach!

59% of the young Athletes valued having a wellbeing coach as part of their physical training!

We conducted a case study to introduce a Well-Being Coach for the Squad at Wye Gymnastics and Galaxy Cheerleading, providing education on core areas within mental well-being within a positive environment.

Wye and Galaxy recognise the importance of supporting the mental resilience of young athletes. Connecting the community to cohorts that offer services in a more proactive way, focusing on education within youth well-being. This enables individuals to develop further as an athlete but also into well-rounded individuals building social skills, confidence, self-esteem, teamwork, and leaderships skills.

Wye Gymnastics and Galaxy Cheerleading aim to lead the way with this case study and used a research based Mental Health assessment (Warwick Edinburgh Mental Wellbeing Scale) and qualitative data to measure success.

Mental Heath in the spotlight

With the subject of mental health in the high-pressure sport of gymnastics hitting the headlines at the Tokyo Olympics, awareness has never been higher. Couple that with the recent Pandemic and we are starting to see the knock-on effects on our young athlete’s mental health and performance.

While evidence of short/medium term impact of the pandemic has emerged for adults there are very few research studies exist for young people. A recent report in The Journal of Public Health by Chadi et Al (February 2022), states that combining observations from different cohorts could help examine a broad range of mental health indicators in specific age groups and in vulnerable population groups, such as young people, whose well-being may be more severely affected by the event.

The results were analysed in March 2023 to recognise the positive impact, we will deepen this case study by encouraging further clubs to engage in this research and use a Wellbeing coach.

The Journal of Public Health by Chadi et Al (February 2022), COVID-19 and the impacts on youth mental health: emerging evidence from longitudinal studies – PubMed (

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Too young for Menopause?

In the United Kingdom, 30,000 reports of menstrual irregularities and postmenopausal bleeding were sent to the Yellow Card adverse events reporting site for the Covid 19 research before September 2021.

Women reported menstrual changes after being vaccinated against COVID-19 returned to their regular cycle within 2 months — though in some cases, reported changes were longer lasting – this was 100% the case for me!

Menopause – we know this stage of life is coming, but with an average age of 51, I was not expecting it to happen to me at 42!

And whether it was a directly impacted by the booster or it was coming anyway, the one thing I knew was I was clueless about what exactly Menopause was!

Menopause is when your periods stop due to lower hormone levels and it usually affects women between the ages of 45 and 55, but it can happen earlier. There are reasons such as surgery, cancer treatments and genetic reasons that may trigger early Menopause.

But with recent world events there is now another reason – the Covid Booster!

The Covid Vaccine

People have reported various menstrual irregularities (and postmenopausal changes) after receiving their COVID-19 vaccines. Some of these reports are anecdotal, but others are backed up by research – my own experience tells a very similar story!

After my 3rd booster my periods stopped, but did return a few months later, after my 4th booster my periods became even more irregular with gaps between cycles of up to 75 days! Imagine being in that week before your period, where you are emotional and all you want to do is eat cake – now imagine this going on for several weeks! I didn’t know what was happening and it took me a while to piece together the puzzle.

Who am I?

I sought the advice of the Doctors, who concluded that I was Perimenopausal, but I personally felt I was too young for HRT so embarked upon a mission to find a way to calm the fire naturally!

It was a scary time, and I didn’t really know where to turn for support or what to expect. Some days I had to drag myself out of bed to train (something I previously loved!). I would become overly emotion, couldn’t regulate my temperature and the brain fog at work was a nightmare (if you have ever had baby brain it’s like this – only worse!). I would eat sugary foods to get an energy boost from the Meno – Fatigue, started gaining weight and my head was not in a good place!

Tools for managing Perimenopause

I discovered Cold Water, Meditation and sought the help of an amazing nutritionist to get my energy levels back so I could train. Strength training is one of THE best ways to help that Menopausal body and I knew I had to get back to it!

Raising Awareness

On a mission now!

  • Raising awareness and showing other women there are things you can be doing BEFORE you become Perimenopausal, to make the transition so much easier!
  • Providing both education and coaching for everyone (yes men need this too!) to improve support for those going through the Menopause – at home or in work!
  • Campaigning for improved community services, with better connections to our standard healthcare to manage this life transition!

Knowledge is power and its how we find balance!

How can I help you?

If you need a clearer head, need to get your control back or reconnect with your body then you can either start with our MOT Coaching package or join one of our forthcoming events!

If you would like further information to chat, please message me via the contact form!

Mindset – RPM (

Events Archive – RPM (


Menstrual Symptoms After COVID-19 Vaccine: A Cross-Sectional Investigation in the MENA Region – PMC (

How would it feel to increase your Recovery by 35%?

Oxygen Advantage – 1 Minute Recovery Plan Case Study

  • Want to increase your Heart Rate Recovery by 35% in just 4 weeks?
  • How would you like to optimise your Training Programme by simply breathing better?
  • What would it feel like to have a fitter heart by adding simple techniques to your daily life?
  • Hear other Athletes nailing Performance but can’t work out why you are not further along too?
  • Would you like to see fitness improvement with the power of just walking and breathing alone?

I saw phenomenal results in my training…since completing this course I have seen massive changes. I have a new vitality for Training by changing nothing but the way I breathe! Would absolutely recommend working with Louise!           

Michelle Langford – Recreational Fitness

Want all the above?! Read on……..

What is the Oxygen Advantage?

“The Oxygen Advantage® is about breathing to improve oxygen uptake, along with specific breath holding techniques to simulate high altitude training” Patrick McKeown

Functional Breath Training that allows for higher aerobic and anaerobic capacity enables us to do more with less, to exercise faster and further with each breath. Using techniques from OA the 1 Minute Recovery Plan enables you to enhance Performance in Sport, or just Life!

What is the 1 Minute Recovery Plan?

The 1 Minute Recovery Plan focuses on utilising the Oxygen Advantage Breathing Techniques to lower your HR Recovery time and improve BOLT (Body Oxygen Level Test) through either walking or intense exercise. A faster Heart Rate Recovery will improve Performance in a short space of time! Its also one of the easiest ways to tell if the exercise programme is effective – it’s all about optimising your results as part of your daily routine!

What were the Case Study results?

As part of the design of this programme a Case Study was carried out with participants from all walks of life – from amateur runners to competitive CrossFit Athletes – even dog walkers!

The Study participants were taught Oxygen Advantage Techniques including Nasal Breathing, Low, Slow & Deep Breathing after Recovery, with some participants taping their mouths in Sleep and Exercise. During the 4-week plan of specific exercises they were asked to simply incorporate these into their current routine and monitor their Heart Rate Recovery Time and BOLT weekly.

In just 4 weeks participants recorded up to a 35% Faster Heart Rate Recovery, Improved Bolt by 55% and for some a much Lower Resting Heart Rate – whether they were practicing Yoga, Walking, Running or Competitive Athletes!

Biggest change is recovery rate in training – everything is nasal breathing so feeling energised after most workouts & could go again.  HR dropped 60 in 2 mins!

Matt Thomas – CrossFit Athlete, Coach and Box Owner

Even just walking and using the Recovery Plan I have noticed a huge difference in my well-being, I am calmer, less stressed and feel fitter!

Kate Williams – Dog Walker

Heart Health is paramount to strong Body and Mind to carry you late into life, a strong Heart has a massive impact on Performance – the plan is for everyone not just the elite Athletes!

What are the benefits of a faster Heart Rate Recovery?

  • Faster Heat Rate Recovery the fitter and healthier your Heart!
  • A stronger heart muscle allows your heart to increase circulation with every beat
  • Lower heart rate during exercise and its knock-on effect in lowering resting heart rate
  • Improves concentration, Calm and Resilience during movement which transfers to daily life
  • For Athletes – know if your training programme is working and optimise results!!

What are the benefits of an improved BOLT?

  • Improved Sleep, Reduces Fatigue and promotes Recovery
  • Reduce energy expenditure with heavy breathing
  • Reduce onset of breathlessness
  • Posture stabilisation through better breathing
  • Reduce risk of Injury

What does the Plan include?

  • 90 Minute Workshop including the science of The Oxygen Advantage and all The Techniques need for the plan!
  • A 4-week plan for you to follow to improve your Training, Recovery and Sleep
  • Weekly checks ins to tailor plan following results
  • What’s App Access for any questions for the duration of the programme

Bonus Extras!!!

  • Access to the Workshop content and Tracker including Videos and Breathing Audios for Download (Worth £100)
  • 20% Discount on the 121 Plan for all Workshop attendees!
  • Full Presentation of Results for Facilities holding a workshop to use for own content!

How do I get my own 1 Minute Recovery Plan?

Sign up to 121 Coaching, Open Workshop or book a Workshop for your facility – Functional Breath Training with Oxygen Advantage – RPM (

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