Fueling a Legacy:
gymii. ambassador Micah Zandee-Hart on hockey, health, and leading change
5 min read
June 11, 2025
gymii. takeaway:
Micah Zandee-Hart is helping shape the future of hockey — both on and off the ice. . As the first-ever captain of the New York Sirens in the newly-formed PWHL, an Olympic gold medalist, and a longtime presence on Team Canada, Micah knows what it means to lead from the front. Whether she’s locking down the blue line or navigating a gluten-free lifestyle as a Celiac athlete, Micah approaches performance with thoughtfulness and purpose. For her, nutrition is about balance, recovery, and control, and with gymii., she’s found a way to simplify it all: just snap and go. In a sport that constantly pushes you to give more, Micah’s story is a reminder that taking care of the human behind the athlete is just as important as the game itself.
Professional Highlights:
🏆 Olympic gold medalist with Team Canada at Beijing 2022, recording 4 assists in 7 games
🌍 Captain of the New York Sirens in the inaugural PWHL season (2023–present)
🇨🇦 Represented Canada in 7 IIHF World Championships (1 gold, 2 silver, 1 bronze)
🏒 225 blocked shots — most in Cornell University history
🎓 Named team captain as a sophomore at Cornell (only the second to do so in program history)
Q1: Tell us about your background and ice hockey journey. What got you started?
Q1: Tell us about your background and ice hockey journey. What got you started?
Q1: Tell us about your background and ice hockey journey. What got you started?
I started playing hockey when I was four years old. Growing up on the west coast, skating on the frozen ponds like the rest of Canada wasn’t an option, so I grew up playing on the street in front of my house. I started to watch my brother taking his hockey game to the local rink, so I naturally wanted to be like him. I never looked back.
I started playing hockey when I was four years old. Growing up on the west coast, skating on the frozen ponds like the rest of Canada wasn’t an option, so I grew up playing on the street in front of my house. I started to watch my brother taking his hockey game to the local rink, so I naturally wanted to be like him. I never looked back.
I started playing hockey when I was four years old. Growing up on the west coast, skating on the frozen ponds like the rest of Canada wasn’t an option, so I grew up playing on the street in front of my house. I started to watch my brother taking his hockey game to the local rink, so I naturally wanted to be like him. I never looked back.
Q2: You’ve had an impressive college and professional career. What was the transition like between college and professional hockey?
Q2: You’ve had an impressive college and professional career. What was the transition like between college and professional hockey?
Q2: You’ve had an impressive college and professional career. What was the transition like between college and professional hockey?
It was challenging.
College sports are this really special environment where you and all of your teammates are experiencing the same life stage together. College sports push student athletes really hard, but when you have a team full of friends doing it too, working towards a championship becomes that much more fun.
Professional sports on the other hand brings you to a team where everyone is in a totally different life stage. It takes more to bring a team together al the pro level, not to mention everyone is entering the business side of sport. It presents a totally different challenge, but it’s a rewarding one.
It was challenging.
College sports are this really special environment where you and all of your teammates are experiencing the same life stage together. College sports push student athletes really hard, but when you have a team full of friends doing it too, working towards a championship becomes that much more fun.
Professional sports on the other hand brings you to a team where everyone is in a totally different life stage. It takes more to bring a team together al the pro level, not to mention everyone is entering the business side of sport. It presents a totally different challenge, but it’s a rewarding one.
It was challenging.
College sports are this really special environment where you and all of your teammates are experiencing the same life stage together. College sports push student athletes really hard, but when you have a team full of friends doing it too, working towards a championship becomes that much more fun.
Professional sports on the other hand brings you to a team where everyone is in a totally different life stage. It takes more to bring a team together al the pro level, not to mention everyone is entering the business side of sport. It presents a totally different challenge, but it’s a rewarding one.
Q3: What are your favorite and most memorable parts about professional hockey?
Q3: What are your favorite and most memorable parts about professional hockey?
Q3: What are your favorite and most memorable parts about professional hockey?
Being a part of the inaugural season of the PWHL and building something from the ground up has been second to none. Not only did I never think I’d get to be a “pro athlete” in my life time, I never thought I’d get to be a small part of building an entire professional league. It gives us all the opportunity to leave a special legacy simply by playing the sport that we love.
Being a part of the inaugural season of the PWHL and building something from the ground up has been second to none. Not only did I never think I’d get to be a “pro athlete” in my life time, I never thought I’d get to be a small part of building an entire professional league. It gives us all the opportunity to leave a special legacy simply by playing the sport that we love.
Being a part of the inaugural season of the PWHL and building something from the ground up has been second to none. Not only did I never think I’d get to be a “pro athlete” in my life time, I never thought I’d get to be a small part of building an entire professional league. It gives us all the opportunity to leave a special legacy simply by playing the sport that we love.
Q4: What’s the most challenging aspect of professional hockey and competing at such a high level?
Q4: What’s the most challenging aspect of professional hockey and competing at such a high level?
Q4: What’s the most challenging aspect of professional hockey and competing at such a high level?
I think as with most careers, it’s trying to find a balance. For me, hockey can very easily take over my entire day and all of my thoughts. Sometimes, that’s the way it has to be to perform at the highest level, but other times it’s important to take a break, connect with people outside of the sport, spend time in other spaces.
Taking part of Micah the athlete is the easy part, but taking care of Micah the person is difficult sometimes despite being even more important.
I think as with most careers, it’s trying to find a balance. For me, hockey can very easily take over my entire day and all of my thoughts. Sometimes, that’s the way it has to be to perform at the highest level, but other times it’s important to take a break, connect with people outside of the sport, spend time in other spaces.
Taking part of Micah the athlete is the easy part, but taking care of Micah the person is difficult sometimes despite being even more important.
I think as with most careers, it’s trying to find a balance. For me, hockey can very easily take over my entire day and all of my thoughts. Sometimes, that’s the way it has to be to perform at the highest level, but other times it’s important to take a break, connect with people outside of the sport, spend time in other spaces.
Taking part of Micah the athlete is the easy part, but taking care of Micah the person is difficult sometimes despite being even more important.
Q5: How does nutrition impact your performance in the rink? And what does in season nutrition look like for you vs off season?
Q5: How does nutrition impact your performance in the rink? And what does in season nutrition look like for you vs off season?
Q5: How does nutrition impact your performance in the rink? And what does in season nutrition look like for you vs off season?
Nutrition has become a huge part of my life. Making sure I am feeling myself during training and after training is key to growth and recovery. In season means I have more catered meals with my team, so it’s not always up to me what’s on the menu. Whereas the off season means more time in the kitchen, so it allows me to try some new recipes and find different things I like.
Nutrition has become a huge part of my life. Making sure I am feeling myself during training and after training is key to growth and recovery. In season means I have more catered meals with my team, so it’s not always up to me what’s on the menu. Whereas the off season means more time in the kitchen, so it allows me to try some new recipes and find different things I like.
Nutrition has become a huge part of my life. Making sure I am feeling myself during training and after training is key to growth and recovery. In season means I have more catered meals with my team, so it’s not always up to me what’s on the menu. Whereas the off season means more time in the kitchen, so it allows me to try some new recipes and find different things I like.
Q6: What is your biggest focus with nutrition now?
Q6: What is your biggest focus with nutrition now?
Q6: What is your biggest focus with nutrition now?
Right now I am focusing a lot on just overall health, making sure I am ticking all the nutrient boxes, drinking enough water, having a good vitamin and supplement routine. I am also celiac, so making sure I stick to my gluten free diet is integral for my well being and performance.
Right now I am focusing a lot on just overall health, making sure I am ticking all the nutrient boxes, drinking enough water, having a good vitamin and supplement routine. I am also celiac, so making sure I stick to my gluten free diet is integral for my well being and performance.
Right now I am focusing a lot on just overall health, making sure I am ticking all the nutrient boxes, drinking enough water, having a good vitamin and supplement routine. I am also celiac, so making sure I stick to my gluten free diet is integral for my well being and performance.
Q7: What is your favorite part about gymii.?
Q7: What is your favorite part about gymii.?
Q7: What is your favorite part about gymii.?
I love how I can just snap a picture and go from there. Other tracking apps I’ve used are very tedious and that leads me to almost avoid using them sometimes.
I love how I can just snap a picture and go from there. Other tracking apps I’ve used are very tedious and that leads me to almost avoid using them sometimes.
I love how I can just snap a picture and go from there. Other tracking apps I’ve used are very tedious and that leads me to almost avoid using them sometimes.
Q8: Advice to young aspiring professional hockey players?
Q8: Advice to young aspiring professional hockey players?
Q8: Advice to young aspiring professional hockey players?
My advice to younger generations is always the same - remember that you get out of something what you are willing to put in, and don’t lose sight of how you want to be remembered by your teammates.
My advice to younger generations is always the same - remember that you get out of something what you are willing to put in, and don’t lose sight of how you want to be remembered by your teammates.
My advice to younger generations is always the same - remember that you get out of something what you are willing to put in, and don’t lose sight of how you want to be remembered by your teammates.
Rapid Fire Questions!
Rapid Fire Questions!
Rapid Fire Questions!
🏒 Pre-game ritual you can't live without? Visualization
🍽️ Best post-practice comfort food? Cereal
🍣 Guilty pleasure cheat meal? Sushi
⚡ Mid-game snack? Honey Stinger waffles or dates
🥚 Go-to pre-game breakfast? Scrambled eggs + PB oatmeal bowl
🚌 Favorite locker room snack during road trips? Gluten-free pretzels
🥛 Food that reminds you of your hockey journey? Big Red Refuel chocolate milk at Cornell
🍳 If you could only eat one meal forever? Breakfast
🏒 Pre-game ritual you can't live without? Visualization
🍽️ Best post-practice comfort food? Cereal
🍣 Guilty pleasure cheat meal? Sushi
⚡ Mid-game snack? Honey Stinger waffles or dates
🥚 Go-to pre-game breakfast? Scrambled eggs + PB oatmeal bowl
🚌 Favorite locker room snack during road trips? Gluten-free pretzels
🥛 Food that reminds you of your hockey journey? Big Red Refuel chocolate milk at Cornell
🍳 If you could only eat one meal forever? Breakfast
🏒 Pre-game ritual you can't live without? Visualization
🍽️ Best post-practice comfort food? Cereal
🍣 Guilty pleasure cheat meal? Sushi
⚡ Mid-game snack? Honey Stinger waffles or dates
🥚 Go-to pre-game breakfast? Scrambled eggs + PB oatmeal bowl
🚌 Favorite locker room snack during road trips? Gluten-free pretzels
🥛 Food that reminds you of your hockey journey? Big Red Refuel chocolate milk at Cornell
🍳 If you could only eat one meal forever? Breakfast
Nutrition track the right way
with gymii.!
Where nutrition tracking is effortless and delightful.
Nutrition track the right way
with gymii.!
Where nutrition tracking is effortless and delightful.
Nutrition track the right way
with gymii.!
Where nutrition tracking is effortless and delightful.