Only dead fish go with the flow

Sophia Heath - The Debrief

Join me (Sophia your host) as I reflect on my first year of podcasting, sharing behind-the-scenes stories, personal growth, and the importance of planning and journaling for success in sports and life. Hope you have a giggle and thank you so much for all your support so far!

Naomi Ashcroft - Henley Womens Regatta

EPISODE 50. Yes, it’s a big one - recorded in person (my fav), heavily featuring rowing (predictable), and absolutely packed with jargon (sorry in advance… grab a notebook). I’m joined by Naomi Ashcroft, Chairwoman of Henley Women’s Regatta, rowing legend, and proof that if you stay in a sport long enough, they will eventually put you in charge of it. With 40 years in the game, she’s raced, won (a lot), and now helps run one of the most important events in women’s rowing. Also featuring: lightweight chaos, teamwork propaganda, and me once again banging on about rowing like it’s a personality trait. Thank you for getting this podcast to 50 episodes. Slightly unhinged, but we made it.

Robyn Hart-Winks - The best of both worlds

In this episode, we dive into rowing, career pivots, and identity beyond sport with Robyn Hartwink - Atlantic ocean rower, former teacher, and digital marketer. From university rowing at Edinburgh to crossing the Atlantic Ocean, Robyn shares her journey through elite sport, changing careers, and embracing being a multi-hyphenate. We talk about life after sport, athlete identity, confidence, and personal growth, plus the realities of GB trials, uni rowing culture, and “peace and pout.” We also cover career changes, finding purpose, overcoming imposter syndrome, and building confidence outside of sport -with plenty of chaotic and funny stories along the way. Perfect for anyone interested in rowing, student athletes, career transitions, women in sport, mindset, and self-development.

Vic Fytche-Crossman - It's that time of the month

Host Sophia Heath sits down with former Leeds United Women footballer turned women’s health specialist Victoria Fytche-Crossman from TOTM (Time of the Month) to talk all things sport, hormones, and periods. Vic shares how understanding hormones like cortisol, melatonin, estrogen and progesterone can transform performance, recovery, and everyday wellbeing. They also dive into period stigma in sport, why better education matters, and the campaign pushing for safer tampon regulations. Expect honest chat, practical insights, and a reminder to always work with your body rather than against it!

Jessica Rowe - Seas the Day

This week, Sophia is joined by Jessica Rowe from Seas The Day - one half of the duo who rowed the entire Pacific Ocean non-stop and unsupported, setting multiple world records along the way. Jess shares the highs and lows of 165 days at sea, from sleep deprivation and mid-ocean breakdowns to breathtaking wildlife, star-filled skies, and the mental resilience it took to keep going - plus how many pairs of knickers to pack! An honest, inspiring chat about adventure, pushing your limits, and why you should always say yes to trying something new.