Adam Murphy Strength & Conditioning

Too many female athletes are under-fuelling in the name of “looking the part.”

Here’s the hard truth:
If you’re chasing abs instead of output… you’re limiting your ceiling.

Your body is not an ornament.
It’s a performance engine.

When you start eating for:
• Faster sprint times
• Higher jumps
• Stronger lifts
• Better recovery
• Sharper focus

…everything changes.

Energy availability drives adaptation. Low fuel = low output.
Chronically under-eat and you don’t just stall progress — you increase injury risk, disrupt hormones, blunt strength gains, and flatten your explosiveness.

Performance nutrition isn’t about “bulking.”
It’s about giving your physiology what it needs to adapt.

When you fuel hard training properly:
• Power improves
• Lean mass increases
• Recovery accelerates
• Confidence rises

And here’s the irony most people miss — when you consistently train hard, recover well, and build lean tissue… the physique changes often follow anyway.

But that becomes the by-product. Not the obsession.

Strong.
Resilient.
Capable.

That’s the goal.

Eat to perform.
Let aesthetics take care of themselves. FuelYourBody WomenWhoLift

** WARNING - EXPLICIT LANGUAGE **

After a RAW conversation with during one of our sessions this is a message I captured.

Your attitude is either sharpening you… or sabotaging you.

Sport exposes it.
Life magnifies it.

Research in performance psychology consistently shows that athletes with a constructive, optimistic explanatory style recover faster from mistakes, regulate stress better, and sustain higher long-term performance levels.

That doesn’t mean blind positivity.
It means controlled perspective.

Miss the shot? Data.
Bad lift? Feedback.
Tough week? Adapt.

Negative self-talk turns pressure into threat.
Positive framing turns pressure into information.

And information is power.

The way you respond to setbacks in training is the same way you’ll respond when business, relationships, or life get uncomfortable.

Mindset transfers.

Train it.

Contrast training with elite athletes isn’t random. It’s strategic.

Had a quality session with , currently suiting up for the , as she moves toward the business end of the season and starts laying foundations for in Perth.

What people don’t always see:
the consistency, the intent, and the standard Ruby brings to every session — regardless of the time of year. That’s why she is so good!

Session focus:
Maximise power expression while managing fatigue late-season.

The work 👇

A1. Barbell Back Squat (deep ROM)
→ Build maximal force and stiffness through full ranges
A2. Depth Drop → CMJ
→ Convert that force into vertical power, fast

B1. Barbell Push Press
→ Lower-body driven power transfer
B2. Med Ball Overhead Throw
→ Rate of force development without joint stress

This is classic post-activation performance enhancement (PAPE) done properly:
heavy → explosive, strength → speed, intent always high.

Late season isn’t about chasing fatigue.
It’s about sharpening outputs and keeping the nervous system primed.

Elite prep, elite athlete!