1 Up and at it – what is your morning routine?

I am a ‘night owl’, so mornings are pretty low key. Twice a week I get up early for a gym session, otherwise it’s a quiet morning spent prepping for the day ahead as the Talent and Pathways Manager for Ulster Hockey.

2 What might you eat in a typical working day for…

Breakfast? Breakfast consists of a bowl of cereal and a cuppa every morning.

Lunch? If I’m ‘on the go’, I will bring a sandwich/bagel, fruit and cereal bar with me for lunch. If I’m at home, it will more likely than not be scrambled eggs.

Evening meal? Beef stir-fry, chicken and chorizo ​​pie or Teriyaki salmon are my go-to options.

3 Is nutrition important to you – do you take health supplements?

When I was with the national team, we had to be careful with supplements as we were subject to anti-doping regulations. Nowadays, I regularly take Omega 3, calcium, vitamin C and a probiotic in the winter months.

4 Ever been on a diet – if so, how did it go?

No, I was an international athlete for 15 years and there was rarely a time a ‘diet’ would have been feasible. I always try to make good decisions and enjoy my food in moderation. I have become more educated as I get older.

5 Weekend treat?

Every few weeks I’d have a takeaway – most likely Chinese or Indian, especially if we’ve had an ‘away’ game in Dublin.

6 How do you keep physically and mentally fit?

Physically, I Train at least once a day – often twice – with a mixture of hockey, spin, strength-based sessions and running. Despite working evenings and weekends, I am lucky that work gives me flexibility to train during the day and I love the feeling of getting a workout done. On any day where I don’t have the chance to train or need to prep for a club game, I just try to get my steps in by taking myself on a long walk, listening to a podcast. The best way to keep mentally fit is to keep physically fit. If I don’t get a chance to exercise, my mood is adversely affected. Another way for me to keep mentally fit is to find time for those important to me. I believe we are a product of who we surround ourselves with, so I make sure to spend time with those I care about and who bring out the best in me.

7 Best tip for everyday fitness?

steps. Walk to the local shop if you only need something small. Find a podcast you enjoy and go for a dander. Instead of meeting a friend for a coffee and a bun, meet them for a walk and chat. If you enjoy reading, get it an audiobook version and get moving. The problem is that some see ‘fitness’ as being out of breath, wearing a certain outfit and such like, but, for me, movement is fitness.

8 Were you a fan of school sports/PE or do you have a memory from those days that you would rather forget?

I have fond memories of my sporting experience at school, but this wasn’t the case for everyone. I was competitive, got stuck in and loved being on the pitch. However, I don’t think there were enough options back then for everyone. Nowadays, young people have access to far better facilities.

9 Teetotal or tipple?

The odd tipple.

10 stairs or lift?

Depends how many floors.

11 What book are you currently reading?

Where the Crawdads Sing by Delia Owens.

12 Best Netflix?

Schitt’s Creek is a cracker.

13 Most surprising thing you’ve learned about yourself in recent years?

I thought when I retired from international hockey in 2021, I would have less appetite for exercise, particularly gym-based fitness, but I train now as much now as I ever did.

14 Any new skills or hobbies?

I have a newfound love for spinning – turn up, give your best and it’s done in 40 minutes.

15 How do you relax?

I love to read, listen to podcasts and use the steam room and sauna at Better Gym Connswater. I relax anywhere where I can be still with my own thoughts.

16 What are your goals for 2023?

To enjoy the rest of the season with my club, Pegasus, and to keep fit and healthy. I also want to continue providing opportunities for young hockey players.

17 What time do you get to bed, and do you think you get enough sleep?

As previously mentioned, I am a night owl, so sleep usually comes after 11pm. I still think I get enough sleep, though, and I never have any issues getting over, so I think I have a good balance.

18 Biggest gripe or regret?

I regret not writing more of my experiences down. I’ve been through and done so much, but my memories are vague at times.

19 Have your priorities in life or perspectives changed?

I try to invest more time with those I care about, especially as those same people were often sacrificed during my international career. I am not money-driven, but I’m really focused on life experiences and making memories.

20 Has coronavirus – or any health epiphany or life event – changed your attitude towards your own mortality?

In general, it gave me an appreciation of what I have. Covid took away so much for so many, and, as the saying goes, you don’t know what you have until you no longer have it. The Olympics was a dream and the risk of being taken away due to the pandemic meant it was all the more special when it came true.

:: Shirley McCay, who took part in the Tokyo Olympics in 2021, now gives back to young athletes in her role as ambassador for the GLL Sports Foundation which supports talented young athletes in Northern Ireland with sporting bursaries. Last year, over £70,000 was awarded in sporting bursaries and another round will be issued this month. gllsportfoundation.org