If there’s one thing my years of training and competing at the highest level have taught me, it’s this: routine is everything.
As a full-time professional athlete, my schedule is intense, especially in the summer, when the European tennis circuit is in full swing. I’m often away from home for weeks at a time, travelling across countries for back-to-back tournaments, training blocks, and other commitments. This means new hotels, new time zones, new foods, and constant change. And while that unpredictability can be exciting, it can also be tough on both the body and mind.
Routine as a powerful anchor in my life
“As someone with a spinal cord injury and in a sport like wheelchair tennis - where margins are tight and physical and mental resilience is everything - maintaining a solid routine is essential. It’s not just about performance on court; it’s about feeling good in myself, taking control, recovering well, and showing up ready to give 100%, day after day.
“Training is incredibly demanding. My schedule includes on-court drills, strength and conditioning sessions, recovery work, and match prep - and all of that needs to be carefully fuelled, supported by sleep, and underpinned by a strong mindset. If my routine is disrupted, I feel it: in my focus, my energy, and particularly in my gut. That’s why, even when I’m travelling, I stick to a few key daily habits that help me feel balanced, energised, and ready to go.
“Whether I’m preparing for Wimbledon, adapting to life on the road, or juggling recovery between matches, I’ve learned that consistency - especially with my gut health - is key to staying in control.”
My 4 summer morning non-negotiables
“Here’s a closer look at what my summer morning routine looks like, and the key things I prioritise every single day to keep my body, mind, and gut in top form.”
1. Symprove first thing — no exceptions
“Every morning starts the same way with a shot of Symprove. It’s my absolute non-negotiable, no matter the time zone, the match schedule, or how early I’m up. I’ve been taking Symprove for around 3 years now. It helps support my gut microbiome, which in turn affects everything from digestion and energy to focus and mood.
“I’m switching up my flavour for the summer and now love the new summery Pineapple. It’s refreshing, tropical, and makes those early starts just that little bit brighter. With the travel-size bottles, it’s easier than ever to stick with it, wherever I am in the world.”
2. Hydration and gut-friendly fuel
“In sport, fuel is everything. But it’s not just what you eat, it’s how you start your day. After Symprove, I’ll have a breakfast that’s kind to my gut and provides lasting energy. I love MOMA oats with cranberries - they’re gluten-free, super tasty, and travel with me everywhere.
“At home, I’ll sometimes add berries, almond butter or Greek yogurt depending on the day’s schedule.
“Hydration is another big focus. While I do love starting the day with a classic English Breakfast tea, I also drink water with electrolytes and often add in a green tea mid-morning, especially in warmer weather when hydration needs a little extra attention.”
3. Mental focus and breath-work
“The demands of wheelchair tennis aren’t just physical, they’re incredibly mental too. Over the years, I’ve really come to appreciate how important it is to train my mind as well as my body.
“That’s why a few minutes of breath-work or visualisation has become a regular part of my mornings. Even just five minutes of focused breathing helps calm the mind and set the tone for the day. I was first introduced to breathing techniques by Dr. Ann Quinn to support my performance on court, and it’s been a tool I have often returned to. Recently, my partner and I have started practicing the 4-7-8 breathing technique when we first get into bed to unwind and let go of the day. I’m also working on making it a habit before leaving the house each day. It’s a simple but powerful technique I rely on especially when I’m under pressure or preparing for competition.”
4. Prioritising sleep
“Okay, technically not part of my morning routine, but a huge part of keeping everything else in balance. Sleep is essential for recovery, mental focus, and gut health. Whether I’m managing early starts, long-haul flights, or late matches, I always do my best to keep my sleep-wake rhythm consistent. It keeps my body clock aligned and makes everything else - from digestion to performance - so much easier.”
Why it all matters
“When your life revolves around elite sport and international travel, there are so many things you can’t control. Flights get delayed. Courts change. Jet lag happens. But by focusing on the few things I can control - starting my day with Symprove, fuelling well, staying hydrated, and taking time for breath-work - I set myself up to feel strong, focused, and balanced wherever I go.
“This summer, whether you’re heading on holiday, staying active at home, or just trying to feel your best in the sunshine, I’d encourage you to find 3–5 simple habits that anchor your day. It doesn’t need to be complicated, but it does need to be consistent.
“And trust me, your gut will thank you.”
Join us as we uncover how you can feel your best inside and out this summer.
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To learn more about other gut health topics, visit Symprove’s Gut Hub.
