Ben Lucas is the co-founder of Sydney’s leading fitness and yoga studio Flow Athletic and is a former NRL player for the Cronulla Sharks. Ben is one of Australia’s leading personal trainers, with a client list that includes Erin Holland, Sammy Robinson, and Elton John. Ben is also an ambassador for the Sydney Marathon and a member of Athletes for Life. Ben has also been named the head coach at Sydney Marathon. 

In this engaging conversation, Benjamin Lucas shares his journey from a young sports enthusiast to a successful fitness entrepreneur. He discusses his early love for sports, the challenges and triumphs of his NRL career, and his transition into the fitness industry. Benjamin emphasises the importance of resilience, mentorship, and continuous learning in both sports and business. He also reflects on the impact of fitness trends and the significance of adapting to change.

Connect with Ben Lucas here https://flowathletic.com.au/

Connect with Amber Daines here https://amberdaines.com

Life After the Whistle is a winning podcast thanks to our founding sponsor, the Central Coast Sports College (https://ccsc.nsw.edu.au) , empowering your future through education.

Ben Lucas is the co-founder of Sydney&rsquo;s leading fitness and yoga studio Flow Athletic and is a former NRL player for the Cronulla Sharks. Ben is one of Australia&rsquo;s leading personal trainers, with a client list that includes Erin Holland, Sammy Robinson, and Elton John. Ben is also an ambassador for the Sydney Marathon and a member of Athletes for Life. Ben has also been named the head coach at Sydney Marathon.&nbsp;
In this engaging conversation, Benjamin Lucas shares his journey from a young sports enthusiast to a successful fitness entrepreneur. He discusses his early love for sports, the challenges and triumphs of his NRL career, and his transition into the fitness industry. Benjamin emphasises the importance of resilience, mentorship, and continuous learning in both sports and business. He also reflects on the impact of fitness trends and the significance of adapting to change.
Connect with Ben Lucas here<a href="https://flowathletic.com.au/"> https://flowathletic.com.au/</a>
Connect with Amber Daines&nbsp;<a href="https://amberdaines.com">here </a><a href="https://amberdaines.com">https://amberdaines.com</a>
Life After the Whistle is a winning podcast thanks to our founding sponsor, the Central Coast Sports College (<a href="https://ccsc.nsw.edu.au">https://ccsc.nsw.edu.au</a>) , empowering your future through education.

Life After the Whistle with Amber Daines. Where sporting legends and athletes share their playbook for life as they navigate their second acts. Life after the Whistle is a winning podcast thanks to our founding sponsors, the Central Coast Sports College, empowering your future through education and sports and Division Technologies, your partner for technology leadership & advice with top-tier, affordable technology services for businesses, professional services, and startups.

Connect with Amber amberdaines.com

Life After the Whistle with Amber Daines.&nbsp;Where sporting legends and athletes share their playbook for life as they navigate their second acts.&nbsp;Life after the Whistle is a winning podcast thanks to our founding sponsors, the<a href="https://ccsc.nsw.edu.au"> Central Coast Sports College</a>, empowering your future through education and sports and <a href="https://divisiontech.io">Division Technologies</a>, your partner for technology leadership &amp; advice with top-tier, affordable technology services for businesses, professional services, and startups.
Connect with Amber <a href="https://amberdaines.com">amberdaines.com</a>

Life After the Whistle with Amber Daines

 Find Successful People and Follow their Path with Ben Lucas 

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Bronwen Knox is a four-time Olympian and one of Australia’s most decorated water polo players, with 399 international appearances and two Olympic bronze medals to her name. After nearly two decades in elite sport, she has built a parallel career as a lawyer and a governance and integrity leader.

She is the National Integrity Manager for Australian Taekwondo and Judo Australia, overseeing complaints, disputes, and safeguarding across the sports. She also works part-time as a specialist technical coach with the Queensland Academy of Sport Women’s Water Polo Program and as an education presenter, delivering sessions to athletes and support personnel on anti-doping, integrity, and rights and responsibilities in sport.

Alongside these roles, Bronwen serves on several boards and committees, including Water Polo Australia, the Queensland Olympic Council, and the Sport Integrity Australia Athlete Advisory Group. She was also Deputy Chef de Mission for the Australian Olympic Team at Paris 2024.

Bronwen brings a rare mix of lived Olympic experience and legal expertise, making her a strong advocate for athlete rights, wellbeing, and good governance. Whether in the pool, the boardroom, or the tribunal room, she is driven by a clear purpose: creating environments where athletes can thrive and where integrity is non-negotiable.

Here Bron discuses the challenges she faced, her transition to life after competition and she also shares insights into the dynamics of water polo training, the importance of communication in the sport, and the defining moments that shaped her career. She reflects on overcoming adversity, the Olympic experience, and the rewarding role of mentoring the next generation of athletes. The conversation concludes with valuable advice for those navigating life changes, emphasising the importance of networking and exploring new opportunities. One thing that shines through in this conversation is how incredibly humble this woman is despite all her success and it's a key takeaway for life. 

Connect with Amber Daines here https://amberdaines.com

Life After the Whistle is a winning podcast thanks to our founding sponsor, the Central Coast Sports College (https://ccsc.nsw.edu.au) , empowering your future through education.

Bronwen Knox is a four-time Olympian and one of Australia&rsquo;s most decorated water polo players, with 399 international appearances and two Olympic bronze medals to her name. After nearly two decades in elite sport, she has built a parallel career as a lawyer and a governance and integrity leader.
She is the National Integrity Manager for Australian Taekwondo and Judo Australia, overseeing complaints, disputes, and safeguarding across the sports. She also works part-time as a specialist technical coach with the Queensland Academy of Sport Women&rsquo;s Water Polo Program and as an education presenter, delivering sessions to athletes and support personnel on anti-doping, integrity, and rights and responsibilities in sport.
Alongside these roles, Bronwen serves on several boards and committees, including Water Polo Australia, the Queensland Olympic Council, and the Sport Integrity Australia Athlete Advisory Group. She was also Deputy Chef de Mission for the Australian Olympic Team at Paris 2024.
Bronwen brings a rare mix of lived Olympic experience and legal expertise, making her a strong advocate for athlete rights, wellbeing, and good governance. Whether in the pool, the boardroom, or the tribunal room, she is driven by a clear purpose: creating environments where athletes can thrive and where integrity is non-negotiable.
Here Bron discuses the challenges she faced, her transition to life after competition and she also shares insights into the dynamics of water polo training, the importance of communication in the sport, and the defining moments that shaped her career. She reflects on overcoming adversity, the Olympic experience, and the rewarding role of mentoring the next generation of athletes. The conversation concludes with valuable advice for those navigating life changes, emphasising the importance of networking and exploring new opportunities. One thing that shines through in this conversation is how incredibly humble this woman is despite all her success and it's a key takeaway for life.&nbsp;
Connect with Amber Daines&nbsp;<a href="https://amberdaines.com">here </a><a href="https://amberdaines.com">https://amberdaines.com</a>
Life After the Whistle is a winning podcast thanks to our founding sponsor, the Central Coast Sports College (<a href="https://ccsc.nsw.edu.au">https://ccsc.nsw.edu.au</a>) , empowering your future through education.

The Humble Olympic Champion -  Bronwen Knox

Emma Franklin Bell is a writer and coach who was born and raised on the sunny Central Coast of NSW. At 16 years old she moved interstate to pursue who passion for dance and performance. This led to a career in dance studio ownership, teaching, studio coaching, assessing and adjudicating.

In her late twenties Emma broadened her skills out into business, marketing, podcasting and writing. She has led writing courses for hundreds of participants, bought and sold businesses, presented to numerous groups, self-published three books, appeared on podcasts and privately coached people who have gone on to build thriving businesses and publish books.

As Emma moves into her forties, she’s more interested in the internal landscape of what makes us tick and what we need internally to thrive externally. 

Emma is currently completing a Master of Counselling and she also holds a Bachelor of Communication, VET Diploma of Business Marketing, VET Diploma of Presentation Skills, CERT IV Real Estate, CERT IV Training and Assessment (TAE), Royal Academy of

Dance (RAD) Advanced, Vaganova Russian Ballet Method, Level 8.

Emma Franklin Bell shares her journey from a young ballerina to a successful entrepreneur, highlighting the challenges and transitions she faced along the way. She discusses the discipline and dedication required in ballet, the impact of injuries, and how these experiences shaped her career in the performing arts and beyond. Emma also offers advice for those transitioning out of performative careers, emphasising the importance of mentorship and embracing new opportunities.

Connect with Amber Daines here https://amberdaines.com

Life After the Whistle is a winning podcast thanks to our founding sponsor, the Central Coast Sports College (https://ccsc.nsw.edu.au) , empowering your future through education.

Emma Franklin Bell is a writer and coach who was born and raised on the sunny Central Coast of NSW. At 16 years old she moved interstate to pursue who passion for dance and performance. This led to a career in dance studio ownership, teaching, studio coaching, assessing and adjudicating.
In her late twenties Emma broadened her skills out into business, marketing, podcasting and writing. She has led writing courses for hundreds of participants, bought and sold businesses, presented to numerous groups, self-published three books, appeared on podcasts and privately coached people who have gone on to build thriving businesses and publish books.
As Emma moves into her forties, she&rsquo;s more interested in the internal landscape of what makes us tick and what we need internally to thrive externally.&nbsp;
Emma is currently completing a Master of Counselling and she also holds a Bachelor of Communication, VET Diploma of Business Marketing, VET Diploma of Presentation Skills, CERT IV Real Estate, CERT IV Training and Assessment (TAE), Royal Academy of
Dance (RAD) Advanced, Vaganova Russian Ballet Method, Level 8.
Emma Franklin Bell shares her journey from a young ballerina to a successful entrepreneur, highlighting the challenges and transitions she faced along the way. She discusses the discipline and dedication required in ballet, the impact of injuries, and how these experiences shaped her career in the performing arts and beyond. Emma also offers advice for those transitioning out of performative careers, emphasising the importance of mentorship and embracing new opportunities.
Connect with Amber Daines&nbsp;<a href="https://amberdaines.com">here </a><a href="https://amberdaines.com">https://amberdaines.com</a>
Life After the Whistle is a winning podcast thanks to our founding sponsor, the Central Coast Sports College (<a href="https://ccsc.nsw.edu.au">https://ccsc.nsw.edu.au</a>) , empowering your future through education.

Ballet, Business, and Beyond with Emma Franklin Bell

Gracie Elvin is a two-time Australian national road cycling champion and former Olympian and the first Australian woman to podium at the iconic Tour of Flanders, amongst other things. But Gracie’s greatest legacy may lie off the bike. In 2017, she co-founded The Cyclists’ Alliance, the first-ever women’s cycling union.

Gracie is more than a decorated athlete - she’s a leader, a changemaker, and a voice for those often unheard in elite sport. A two-time Australian national road cycling champion and former Olympian, Gracie spent over a decade competing on the world stage. She represented Australia at the 2016 Rio Olympics, in six UCI World Championships, and the 2014 Commonwealth Games - and in 2017, she made history as the first Australian woman to podium at the iconic Tour of Flanders.

But Gracie’s greatest legacy may lie off the bike. In 2017, she co-founded The Cyclists’ Alliance, the first-ever women’s cycling union. As a rider still at the height of her career, Gracie stepped up - managing communications, helping shape policy, and launching a mentoring program for current and future athletes.

Her work helped drive transformative change in women’s cycling, from securing maternity leave and minimum salaries to building stronger protections and support networks for riders around the world.

Since retiring from pro cycling in 2020, Gracie has become a powerful voice in the sport’s media landscape. She works as a commentator on the world’s biggest races - including the Tour de France - and is a passionate writer, speaker, and podcast co-host. She now serves as Athlete Liaison at AusCycling, advocating for rider wellbeing and meaningful athlete representation in governance.

Gracie is the perfect ambassador for Ride for the Kids - not just for her cycling credentials, but for her deep empathy and unwavering commitment to progress. She understands that impact is measured not just in medals, but in mentoring others, standing for fairness, and shaping a better future.

Grounded, thoughtful, and quietly fearless, Gracie brings authenticity and purpose to everything she does - on the road, on the mic, and now, as an advocate for families riding for a cause. Here she highlights her role in co-founding the Cyclists Alliance, advocating for women's rights in cycling, and her current work as an athlete liaison at Oz Cycling. Gracie's story is one of resilience, advocacy, and finding purpose beyond the competitive arena.

Connect with Amber Daines here https://amberdaines.com

Life After the Whistle is a winning podcast thanks to our founding sponsor, the Central Coast Sports College (https://ccsc.nsw.edu.au) , empowering your future through education.

Gracie Elvin is a two-time Australian national road cycling champion and former Olympian and the first Australian woman to podium at the iconic Tour of Flanders, amongst other things. But Gracie&rsquo;s greatest legacy may lie off the bike. In 2017, she co-founded The Cyclists&rsquo; Alliance, the first-ever women&rsquo;s cycling union.
Gracie is more than a decorated athlete - she&rsquo;s a leader, a changemaker, and a voice for those often unheard in elite sport. A two-time Australian national road cycling champion and former Olympian, Gracie spent over a decade competing on the world stage. She represented Australia at the 2016 Rio Olympics, in six UCI World Championships, and the 2014 Commonwealth Games - and in 2017, she made history as the first Australian woman to podium at the iconic Tour of Flanders.
But Gracie&rsquo;s greatest legacy may lie off the bike. In 2017, she co-founded The Cyclists&rsquo; Alliance, the first-ever women&rsquo;s cycling union. As a rider still at the height of her career, Gracie stepped up - managing communications, helping shape policy, and launching a mentoring program for current and future athletes.
Her work helped drive transformative change in women&rsquo;s cycling, from securing maternity leave and minimum salaries to building stronger protections and support networks for riders around the world.
Since retiring from pro cycling in 2020, Gracie has become a powerful voice in the sport&rsquo;s media landscape. She works as a commentator on the world&rsquo;s biggest races - including the Tour de France - and is a passionate writer, speaker, and podcast co-host. She now serves as Athlete Liaison at AusCycling, advocating for rider wellbeing and meaningful athlete representation in governance.
Gracie is the perfect ambassador for Ride for the Kids - not just for her cycling credentials, but for her deep empathy and unwavering commitment to progress. She understands that impact is measured not just in medals, but in mentoring others, standing for fairness, and shaping a better future.
Grounded, thoughtful, and quietly fearless, Gracie brings authenticity and purpose to everything she does - on the road, on the mic, and now, as an advocate for families riding for a cause. Here she highlights her role in co-founding the Cyclists Alliance, advocating for women's rights in cycling, and her current work as an athlete liaison at Oz Cycling. Gracie's story is one of resilience, advocacy, and finding purpose beyond the competitive arena.
Connect with Amber Daines&nbsp;<a href="https://amberdaines.com">here </a><a href="https://amberdaines.com">https://amberdaines.com</a>
Life After the Whistle is a winning podcast thanks to our founding sponsor, the Central Coast Sports College (<a href="https://ccsc.nsw.edu.au">https://ccsc.nsw.edu.au</a>) , empowering your future through education.

Find Successful People and Follow their Path with Ben Lucas

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