Lydia Williams shares what life is like after the Matildas

Now playing for Melbourne Victory in the Ninja A-League, Williams has embraced a more holistic approach to her wellbeing, prioritising longevity and enjoyment over the intense demands of elite international competition.

Here are the principles she lives by these days. 

Lower-impact training and movement

“I’m finding more flexibility and longevity in my training,” Williams shares. “It’s less about heavy lifting and extreme fitness” she notes, emphasising the importance of mindful movement. 

“I do a lot of walking to get kilometres in my legs without the extreme impact. I also incorporate a lot of biking and Pilates into my routine. On the pitch, I simplify my movements, ensuring they are precise and they feel good, rather than just repetitive.” 

An intuitive relationship with food

Her approach to nutrition has also evolved. “I’m more focused on nutrition and what I’m eating,” she explains. “Having a chef as part of the national team ensured our nutritional needs were always met. I’ve taken a lot of what I learned from him and years of experience to refine my diet. I’ve done blood tests to understand what foods work best for my body. I try to stay away from too much gluten and have shifted my diet to eat more fresh vegetables and protein, especially as we lose muscle mass as we get older.”

RELATED: 

Williams doesn’t adhere to a strict meal plan. “It’s more day-to-day,” she explains. “If I know I’m going to be cycling or doing a lot of walking, I’ll increase my carb and protein intake. My go-to breakfast is two whole eggs and two egg whites, adding a tablespoon of jalapeño relish for a little kick and two tablespoons of creamy avocado. On my off days, I’ll lower my serving sizes. I also allow myself treat days – weekends or after a game or tough training session. I can enjoy myself now without the worry of high-end performance.” 

Exercise in balance

Her training schedule with Melbourne Victory is demanding yet balanced. “We have two days off during the week, one for recovery. We also have a day off before game day, essentially four training days and a game day. One day is purely technical and tactical, one is a build-up, and two are intense training sessions.” 

The goalkeeper is currently recovering from a wrist injury, but she remains focused. “It’s about managing my training and focusing on areas I haven’t been able to address during my career, particularly in the gym.” It’s a collaborative effort with physios, strength coaches, and her team to keep things creative and engaging. 

Puppy therapy meets walking

And then there’s Caviar, her energetic corgi.

“He keeps me fit and healthy,” Williams laughs. “He barks between 6 and 7am, which means it is time to go for a walk. We usually go for a 45-minute to 1-hour walk each morning, which has become part of my routine. He gets a bit crazy again around 6pm, so we go for another walk or have a play session. I get at least 1 hour and 20 minutes of walking a day, thanks to Caviar. He keeps me accountable.”