Hello fellow athletes!
I have put together a female athlete curriculum for you to go through at your own pace and help teach you about your body based on your anatomy and physiology, in hopes to empower you in your health, fitness and sport performance.
This mini course focuses on drawing attention to areas of your health that you may not have considered before, as well as movement of your body. Watch the videos and listen to the podcast episodes in order to get the full picture and make sense of everything (please feel free to try only what you feel comfortable trying).
I’d suggest bookmarking this page so you can come back to it at your own pace!
If you have any questions please feel free to reach out to me at my contact information below. You can also follow me on social and send me a DM if you prefer! I’m here to support you.
Enjoy!
P.S. The exercises below all make for great warm up exercises pre-sport or workout! And, you can use the piston breath laying down for recovery post-game/training or if you are rehabbing an injury – DO NOT underestimate the power of your breath.
To learn even more about your body, check out the herBody Podcast where I dive into topics related to female sports medicine and interview incredible guests to help you learn more about your body!
If you’re ready to dive in even deeper, join my program She Moves: The foundation for empowered fitness and sport performance for female athletes, coaches, and sport organizations!
MEET MICAELA ZETTEL
Micaela is a registered physiotherapist with a Masters of Advanced Health Care Practice in Sport and Exercise Medicine. She is Contemporary Medical Acupuncture Provider, Neurofunctional Sports Performance Practitioner and holds her Diploma of Sport Physiotherapy with Sport Physiotherapy Canada. She is the founder of Instil Physio and creator of She Moves. Her practice focuses on empowering and supporting females in their health, fitness and sport through education and physiotherapy.
She obtained her B.Sc. in Human Kinetics from the University of Ottawa and went on to complete her M.Sc. in Physical Therapy from the University of Toronto. She has continued with her pursuit of excellence in education and practice throughout her career. She is an Instructor with the McMaster Contemporary Medical Acupuncture program and has taken several other courses such as the Advanced Sports Performance Practitioner Certification, Meridian Dissection course, Advanced Needling and soft tissue techniques for the elite athlete, and the Functional Sports Medicine Masterclass.
Most of Micaela’s career has been dedicated to supporting the female athlete at all stages of life. Her passion to provide better information and care for female athletes has led her to develop She Moves, a series of programs to empower girls and women to stay in sport and active for life.
Micaela’s love of working with female athletes comes from her own history in fitness and sport. Her parents were both athletes and she cannot imagine her life without playing sports. One of her most memorable accomplishments was competing at the Mounted Games World Championships for equestrian sport as a member of team Canada. She also loves to play volleyball, both indoor and beach (she is quite obsessed with beach volleyball!), and enjoys running, working out, practicing yoga and walking her dog. Travel is her favourite way to spend free time and it usually includes a multi-day hike through mountain ranges, volcanoes or tropical rainforests with her partner David (and their daughter Finnley).
Micaela Zettel, PT (she/her)
MScPT, MCISc AHCP SEM, BScHK(hons), CSCS, CMAG
Registered Physiotherapist
Sport Physiotherapy Diploma (SPC)
Masters in Sport & Exercise Medicine
Contemporary Medical Acupuncture Provider
Neurofunctional Sports Performance Practitioner
Instructor – McMaster Contemporary Medical Acupuncture Program
CEO & Founder of Instil Physio
CONNECT WITH MICAELA:
THE FEMALE ATHLETE CURRICULUM
1) VIDEO: Introduction
2) VIDEO: The Female Athlete Checkup
Get your own free copy of the Female Athlete Checkup to do your own self assessment (it’s good to have this to follow along while you listen to the podcast episode below!): Download it here!
3) PODCAST: Female Athlete Checkup
LISTEN HERE
4) VIDEO: Why the Piston Breath
5) VIDEO: Piston Breath Connection
6) VIDEO: Piston Breath Connection (Laying Down)
7) VIDEO: Essential Exercises for Female Athletes
CHECK YOUR SQUAT
SQUAT FACING THE WALL
HIP HINGE
PLANK
TRUNK ROTATION
BONUS EXERCISE SEQUENCE
These are beginner exercises done at a slower pace to allow time for integrating the piston breath. They’re great to try out at any fitness stage. If you’re an experienced exerciser, you could always add weights for an added challenge! If you want a more challenging program, let me know and maybe I’ll whip one up!
