Train Hard Work Smarter

Nicole Bunyan (Squashletic)•www.nicolebunyan.com

This is the podcast for squash players who want to level up their training and improve their game! Whether you're a tournament-playing junior, competitive club player, aspiring amateur, or college/pro athlete, this show will help you navigate your training so you can train smarter- not just harder! About Nicole: I'm a certified personal trainer, professional squash player, and Princeton grad '15. When I'm not training or working on Squashletic, you can find me geeking out on WWII documentaries or watching a cheesy romcom in my "groutfit" (aka all-grey sweatsuit!).

Last refreshed: July 4th, 2025 at 3:59 PM ⓘ

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Episodes

9. Q&A: Recovery, Anticipation & Awareness, Cross Training for Masters Athletes

In this recorded Zoom Q&A, we went over: Recovery (after surgery, after evening matches) Watching the ball & timing Awareness & adjusting to your opponent Reframing discouragement How to use ghosting for technique (not just fitness) Adding in cross-training as a masters athlete Links & Resources: Check out the Squashletic App Join the Squashletic Training Academy (online training membership hosted in the Squashletic App) My Website...

Apr 11, 2025•59 min

8. Training Mindset & Overcoming Obstacles with Gina Kennedy

This episode features Gina Kennedy- the top ranked Englishwoman on the PSA World Tour, Commonwealth Games Gold Medallist, and self-proclaimed training fanatic. Highlights from this episode: How teenage Gina differed massively from her persona as a professional squash player How Gina’s ongoing struggle with ulcerative colitis has affected her squash career How Gina is trying to reframe and readjust her mindset around training volume to allow for a longer career Follow Gina on Instagram Follow Squ...

Sep 02, 2024•50 min

7. 3 Simple Habits to Get Out of a Slump and Back on Track

Finding yourself in a bit of a slump recently? This can easily happen when we're dragged out of our normal routine, whether that's in the off-season, on vacation, or life has simply got in the way. In this super short episode, I'm sharing 3 of my simplest & best tips that I personally use to get back on "track", and regain momentum. Whether you need to kickstart your training, nutrition, or overall productivity, I find that these 3 habits help set me on a positive trajectory right away. You ...

Jul 13, 2023•11 min•Season 1Ep. 7

6. Navigating the Off-Season as a Junior, College, or Pro Squash Player

In this episode, I'm giving you a high level overview of the off-season period, including: the 3 major phases of the off-season and what to prioritize in each of them the rough off-season timelines for a junior, college, and pro player my own experiences from the last 15 years as a junior/college/pro squash player, and some takeaways from my clients Mentioned in this episode: SQUASH CAMP FITNESS If you're a coach who is going to be busy running camps this summer or season, and you're tired of ma...

Jun 22, 2023•30 min•Season 1Ep. 6

5. Surprising Takeaways from 3 Recent PSA tournaments

In this episode, I take you through some of the mental, physical, and tactical challenges I experienced throughout a 3 week period where I played 3 PSA tournaments back-to-back, including: - a 10k in Calgary (where I lost in the final, but discovered 7 reasons I was able to retain my competitive edge throughout the entire week) - a 50k just a couple days later in DC, where I lost first round - and another 50k a week later (which I very nearly couldn't play due to a new injury, but surprised myse...

Mar 30, 2023•35 min

4. Behind the Scenes of Celia's 30 lb Weight Loss Journey

Over the past two years, Celia has gone from being an injury-ridden former professional squash player who was struggling to lose weight and exercise without pain, to losing 30 pounds, becoming the WR #11 doubles player, and training injury-free several times per week. In this episode, Celia and I talk about: Which nutrition habits were key for her to be able to lose weight consistently (even when she wasn't participating in one of my programs) The workout that was essential for not only overcomi...

Feb 26, 2023•52 min

3. 5 Nutrition Guidelines for Fat Loss Without Compromising Performance

In this episode, I'll be highlighting 5 nutrition guidelines to follow if you'd like to lose some body fat, but you don't want your performance to suffer. Losing weight can be challenging- especially in today's day and age where diets are being heavily marketed but are not sustainable in the longterm. The tips I'll be sharing with you today are not short-term hacks, but guidelines you can follow consistently to achieve steady weight loss- but not at the expense of your training and performance. ...

Feb 15, 2023•25 min

2. 6 Ways to Improve Your Squash Fitness Without Playing More

Ah, the age old question: Do you play squash to get fit, or get fit to play squash? In this episode, I'll be going over 6 ways you can improve and support your squash fitness without just playing more squash. If you're serious about becoming a better squash athlete, these 6 areas are key to improving your game. I can't wait for you to listen to this episode. If you could send me a DM on Instagram or an email at nicole@squashletic.com and tell me what you found most interesting, I'd love to hear ...

Feb 03, 2023•21 min

1. Just Get Started

With "Train Hard Work Smart", I'm officially diving into the podcasting world! I'd been going back & forth with what to say in this episode, and eventually decided- it just needed to get OUT there. That's why this episode is so short! On the show, we'll keep it casual and conversational, so you can absorb all the nitty-gritty info without feeling like you're stuck in a classroom. If you follow Squashletic on Instagram, I have a feeling you're going to love the podcast. We'll be diving deeper...

Feb 01, 2023•5 min

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