KaMana Community
Strong Looks Different on Everyone
When we talk about empowering women in sport, some people think this means helping an athlete break a world record or achieve a headline-making victory. However, most of the time, empowering women in sport is about helping women build confidence and believe in themselves more.
We empower women through education so they gain a better understanding of themselves and their bodies, allowing them to continue pursuing and enjoying sport.
Let’s talk about what real empowerment looks like.
The Invisible Barriers Female Athletes Face
Not all challenges in sport are visible. In fact, many of the most impactful ones are the ones you can’t see.
Some of the most common barriers we see in female athletes are:
A lack of confidence in themselves and their ability
Body image insecurities, which can lead to poor fuelling practices and low self-esteem
A lack of education about how to fuel around training
Experiencing menstrual cycle abnormalities that many believe are normal
A general lack of knowledge about how the female body and physiology work
If you’ve felt any of this, you are not alone. These barriers can be overcome through education. At KaMana, we create our workshops because we see how many female athletes navigate these challenges without guidance or support. We are here to help.
Athletes' Confidence
Why Confidence Is Your Foundation
When athletes become educated in these areas, they become more confident athletes. Confidence and self-belief are vital for thriving in sport.
While self-esteem is about understanding your worth and value, athletes' confidence is about trusting yourself under pressure. It is about believing in your preparation. It is about knowing your body well enough to work with it instead of against it.
These are all skills that can be built through education. When you understand your menstrual cycle and recognise why you feel powerful one week and flat the next, you stop labelling yourself as “inconsistent.” When you understand how to fuel your body properly and feel the difference in your energy and recovery, you build trust in yourself. When you prepare mentally for setbacks, nerves, and mistakes, you don’t crumble when they happen, you adapt.
Confidence isn’t the absence of doubt. It’s the ability to move forward despite it.
Building Athletes’ Confidence Through Knowledge
Female athletes’ confidence is strengthened by:
Learning how their body works - understanding hormones, nutrition, recovery, and how training interacts with their cycle
Setting personal standards instead of constantly comparing themselves to others
Celebrating what their body can do, not just how it looks
Surrounding themselves with supportive teammates and coaches who are open to learning and evolving
This is why open conversations matter. Our workshops are safe spaces where struggles are normalised and athletes realise: It’s not just me.
Often, that realisation alone lifts a huge weight.
Breaking Barriers Daily: Small Actions, Big Impact
Feeling empowered doesn’t have to be a big, life-changing moment. Empowerment comes from small, consistent actions that create impact over time. If you would like to start taking small steps, here are some things you can do:
Speaking Up About Your Needs
For many female athletes, speaking up feels uncomfortable - whether it is communicating with a coach about how you are feeling or asking more questions about your training.Please remember: it is important to speak up, and it is okay to ask questions.
Telling your coach you need to adjust training during your period isn’t making excuses, it’s smart training. Asking for support when you’re overwhelmed isn’t failing, it’s taking ownership of your performance and wellbeing. More often than not, people want to help. Sometimes, all you have to do is ask.
Supporting Each Other
Be there for your friends and teammates.
We find that many female athletes struggle with confidence, body image insecurity, their relationship with food, and understanding their bodies. Reaching out and asking if a teammate or friend is okay is incredibly powerful.
KaMana Community is born from a vulnerable conversation between Harriet and Lizzie while travelling together after a race. If you would like to start conversations like this at your club, we offer free educational posters that can help:https://www.kamanacommunity.com/posters
Educating the People Around You
Empowering women in sport isn’t just the responsibility of athletes.
Parents, coaches, and teachers play a huge role. When they understand female physiology, menstrual cycles, proper fuelling, and the pressures young people face, they are better equipped to provide meaningful support.
Sometimes empowerment is as simple as sharing what you’ve learned with your coach or parent and starting a conversation. We also offer an online program specifically designed for parents, coaches, and teachers:https://www.kamanacommunity.com/onlineprogram
Conclusion: Your Power Starts Today
Whether you’re an athlete, parent, or coach, you have the power to make sport a better place for young women. Empowering women in sport starts with small positive actions.
Every small step matters.Every conversation counts.Every moment of courage builds something bigger.
And if you’re ready to start those conversations, our KaMana workshops and resources are here to support you.