I spent my career learning how to repeat one thing perfectly: ten hurdles, thirteen seconds, no margin for hesitation. That obsession took me from a track in Cardiff to world titles in Stuttgart and Seville, and to a world record of 12.91 that lasted thirteen years.

Since stepping off the track I've spent two decades in broadcasting with the BBC, working alongside brands and organisations on performance and mindset, and championing young athletes and health in Wales. This site is a window into that work — and an open door if you'd like to work together.