Sound Mind Sound Body with Ameliaranne Ekenasio Powered by ASICS
From self-doubt to strong leadership Ameliaranne gets real with Sarah about:
This ep is all about reinvention confidence and showing up for your community — and yourself.
Finding Purpose Beyond Performance
Elite race walker meets future doctor in a raw and powerful chat.
Sarah and Jemima dive into balancing sport and medicine, identity beyond results, the power of community, setbacks, and finding purpose. For every athlete chasing their “why” — this one’s for you.
Sarah sits down with Allie Smith — NSW Swifts midcourter, ASICS Ambassador, and mental health advocate — for a raw and powerful chat.
From battling inner doubts to finding strength beyond the court, Allie shares:
This one’s honest, uplifting, and full of gold.
We’re kicking off the Sound Mind Sound Body Series with performance mindset coach Meg McClurg.
From elite athletes to everyday routines, Meg dives deep into what it really takes to perform at your best — on and off the court. 💭🏆
In this chat with Sarah, they explore:
If you're passionate about sport, leadership or raising strong, self-aware athletes — this one’s for you.
If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.
ALL LEVELS
10min Warm Up
2min 70% effort
1min 30% effort
X 5
10min Cool Down
Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.
All LEVELS
10min Warm Up
2min at 70% effort
1min at 30% effort
X 5
10min Cool Down
Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.
ALL LEVELS
10min Warm Up
2min 70% effort
1min 30% effort
X 5
10min Cool Down
Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.
ADVANCED LEVEL
5min Warm Up
2min 80% effort
3min Rest
X 4
BEGINNER & INTERMEDIATE LEVEL
5min warm up
2min 80% effort
3min Rest
X 3
Welcome to your Pre-Season Run Club, this episode is a interval training run. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up 2min 80% effort
3min Rest
X 4 BEGINNER & INTERMEDIATE LEVEL 5min Warm Up 2min 80% effort
3min Rest
X 3
Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.
ADVANCED LEVEL
5min Warm Up
3min 70% effort
3min Rest
X 3
BEGINNER & INTERMEDIATE LEVEL
5min Warm Up
3min 70% effort
3min Rest
X 2
Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer.
ADVANCED LEVEL
5min warm up
3min 70% effort
3min Rest
X 3
BEGINNER & INTERMEDIATE LEVEL
5min warm up
3min 70% effort
3min Rest
X 2
Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. If you follow this program for 9 weeks you will improve your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up Effort Block (5min) - 10sec ON 20sec OFF Recovery (5min) - Easy Pace 4x BEGINNER & INTERMEDIATE LEVEL 5min Warm Up Effort Block (5min) - 10sec ON 20sec OFF Recovery (5min) - Easy Pace 3x
Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL 5min Warm Up Effort Block (5min) - 10sec ON 20sec OFF Recovery (5min) - Easy Pace 3x BEGINNER & INTERMEDIATE LEVEL 5min Warm Up Effort Block (5min) - 10sec ON 20sec OFF Recovery (5min) - Easy Pace 2x
In todays episode Sarah interviews Courtney Summers, proud Arabana woman, founder of SUMTIMESSAD and national level netballer from Northern Territory.
Courtney shares her struggles with mental health, how she embraces vulnerability, and how she became so fearless in her pursuits to achieve everything she put her mind to.
Courtney will lead our Morning Mobility and Mindtime focus through the NETFIT 9 week challenge and we couldn’t think of anyone more inspiring to train along side and start our day with.
We hope you enjoy getting to know Courtney as much as we have.
NETFIT App - http://geni.us/netfit
SUMTIMESSAD - https://www.sumtimessad.com.au/
In todays episode Sarah interviews Kris Hinck, High Performance Physiologist and Lecturer in Applied Sport Science Deakin University.
Kris was Sarah's first S&C coach at elite level - He taught her to fall in love with fitness and pushed her completely out of her comfort zone.
Kris went on to have a decorated career with Victorian Institute of Sport (VIS), Geelong Cat’s, Adelaide Crows and the Aussie Bombers basketball Team.
Kris & Sarah shares with us everything you need to know ahead of the 9 week NETFIT Pre-Season Challenge.
This weeks Netball Addict class is all about the quick feet & leg burn.
We work for 1minute with an exercise while passing or using the ball against the wall. We sprint for a 30sec block with 3step sprint and jog back repeat We recover pass for 30sec
This weeks Guided Run Podcast episode is mix of all the last 6 weeks.
This week is all about confidence on & off court.
It’s a judgement-free jog getting you prepped for thinking in the now so you can power through your up and coming netball season.
This weeks Guided Run Podcast episode is 5 minute block efforts.
This week is a huge focus on quick recovery, especially while we are fatiguing, so we can be more explosive on court more often.
It’s a judgement-free jog getting you prepped for thinking in the now so you can power through your up and coming netball season.
This weeks Netball Addict class is all about the quick feet, leg burn and the recovery reset.
We work for 1minute with an exercise while passing or using the ball against the wall. We sprint for a 30sec block with 3step sprint and jog back repeat We recover pass for 30sec
This weeks Guided Run Podcast episode is 2 minute block efforts.
This week is a huge focus on holding out for the full 2 minute effort, especially while we are fatiguing and recovering quickly, so we can be more explosive on court more often.
It’s a judgement-free jog getting you prepped for thinking in the now so you can power through your up and coming netball season.
