Hurdle
By Emily Abbate
HurdleJul 10, 2019
300. Paving The Way: MLB's First Female Coach Alyssa Nakken On Leadership & Motherhood
‘Stay humble and hungry’ is the walkout tune of my conversation with Alyssa Nakken, first ever female coach in the MLB. The San Francisco Giants coach shares how she is feeling after coaching the season opener 2 short months after having her baby Austin and support she’s received from the organization since making the decisions to start her family. We talk about how Alyssa is spearheading new initiatives for female coaches and how she deals with the pressures that come with being the first in big situations. Alyssa shares tactical advice for flourishing in the chaos and the importance of her support system throughout the season and beyond.
IN THIS EPISODE
How her support system has enabled her to get back into the grind of the baseball season post-baby (3:55)
How Alyssa grew her passion into a career path in sport (8:05)
Qualities of a impactful leader, from Alyssa’s perspective (10:12)
Tactical tools that help Alyssa come back to self and how her habits have shifted since becoming a mom (15:15)
How she dealt with the pressure and noise of stepping in as the first female coach in the MLB (21:00)
Alyssa’s decision to start a family considering her stance within the MLB (27:25)
How Alyssa is focused on opening doors for young women following her and what that looks like as a new mom (40:30)
Alyssa’s biggest lessons in sport (45:40)
SOCIAL
OFFERS
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5-MINUTE FRIDAY: How Would It Feel To Ask For Help?
When life gets chaotic, I'm reminded just how strong my support system is. Talking about the conflicting feelings around asking for help, and answering a listener question about strength training.
SOCIAL
@emilyabbate
@hurdlepodcast
OFFERS
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299. For the Love Of Sport: Lindsey Horan On Leading the USWNT, Body Acceptance & Falling In Love With the Process
We are back with season 17 and almost 300 episodes of Hurdle! Kicking off this season is Lindsey Horan, captain of the U.S. women’s national soccer team. She shares her insane story as the first American player to sign a professional contract straight out of high school and travel overseas to play for France. We dive into her early days as a professional athlete, her experience with body shaming and feelings of body acceptance, the moment she got the call to be on the U.S. soccer team, and so much more. We talk about her feelings for the upcoming Olympics in Paris and how a supportive sponsor like Adidas really helps athletes like her make a career playing the sport they love. This conversation is full of gems and there may even be a giveaway in this episode — trust me, you don’t want to miss it.
MENTIONED IN THIS EPISODE
Episode 1, Emily Abbate Creator of Hurdle
IN THIS EPISODE
Lindsey’s feelings about playing back in France where she first started her pro career (5:58)
Why Lindsey decided to forego college to play overseas out of high school and her reflection on the early days of her pro career (6:40)
Her perspective on playing professional sport and body image (11:30)
Why Lindsey is so grateful to have a brand that supports her through the entirety of her career (18:15)
Looking back on getting the call to be on the U.S. women’s national team (21:20)
What balance means to Lindsey and knowing her limits (24:02)
Lindsey’s perspective on what it means to be part of a team and the impact of strong female friendships (31:45)
How it feels to be a woman in sport right now (36:10)
What Lindsey strives to embody as a leader on the U.S. women’s national team (40:30)
A look forward to the Summer Olympics and how Lindsey copes with the pressure that comes with making the roster (46:15)
Lindsey’s current affirmations (58:50)
SOCIAL
OFFERS
Hyperice | Head to hyperice.com and use code HURDLESPRING for 15% off non sale items and an extra 5% off the Normatec and Hypervolt lines
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5-MINUTE FRIDAY: What 'Finding Your Why' Really Means
When your “why” is strong enough, you get into a place where you’re willing to work hard to remove the “but” and the “if.” Some interesting takeaways from an interview I did yesterday here in Paris, and answering a listener question about how I got into podcasting in the first place.
SOCIAL
@emilyabbate
@hurdlepodcast
OFFERS
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298. Embracing The Pivot: Dominique Scott On Running Her Own Race & The Bravery Of Trying Something New
Happy Boston Marathon Monday, Hurdlers! Toeing the start line this morning is our guest for today, Adidas pro runner Dominique Scott. The South Africa native moved to the United States to run at the University of Arkansas, where she became a 5x NCAA champion, 12x All American, and 10x SEC champion. After graduation, she moved to Boulder with her husband to train with Team Boss and it’s there where she started her journey racing on the roads. Dom shares with us what it’s been like training for her first ever Boston marathon (and third ever marathon), how she pivoted from the track to the roads, and her best tips for getting out of your comfort zone. I love that Dom is so open about what it’s like to excel at something like the track for so long and then put herself out there on the roads racing with the best of the best.
IN THIS EPISODE
How Dom is able to trust in her training and calm the nerves before race day (5:05)
The decision about joining Team Boss and why Dom pivoted into the marathon (6:08)
Dom’s tips for making the long run work for you (10:05)
How Dom’s parents led by example and what she learned from them (16:50)
The emotional toll of moving to the states and perform at the collegiate level (21:50)
The process that went into making Dom’s first olympic team (29:06)
Dom’s experience with post-olympics blues and what she looks forward to after a big race (34:44)
A reflection on the supportive group of women that is Team Boss (40:15)
Dom’s perspective on the comparison trap and her tips on how to avoid falling into that mindset (42:50)
How Dom is feeling about the Paris Olympics (49:10)
SOCIAL
OFFERS
LMNT | Head to drinklmnt.com/hurdle to get a free sample pack with any purchase
Hyperice | Go to hyperice.com and use code HURDLE15 at checkout for 15% off the entire product suite
BANDIT RUNNING | Head to banditrunning.com and use code HURDLER15 for 15% off your first order
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
5-MINUTE FRIDAY: Where Your Focus Goes, Your Energy Flows
Made a decision this morning that changed the trajectory of my day for the better. Sharing about how you can do the same, and answering a listener question about how to find motivation in the mundane of the day to day.
SOCIAL
@emilyabbate
@hurdlepodcast
MENTIONED IN THIS EPISODE
Nike Boston Girls' Night on 4/12 (password: startingline)
OFFERS
BANDIT | Head on over to banditrunning.com and use code HURDLER15 to take 15% off your first order! Also, check out their pop-up in Boston, at 119 Newbury Street!
AG1 | Head to DrinkAG1.com/Hurdle to get a year's supply of Vitamin D and five free travel packs with your purchase.
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
297. For When You Don't Want To: Erin Azar Shares Helpful Hacks To Show Up & Move On Your Toughest Days
This week I'm welcoming Erin Azar, also known as @immrsspacecadet on social media, to the podcast and we talk all about hacks to get you out the door to move your body. Erin shares her tips for showing up when you don’t want to, why an accountability partner can make all the difference, and why choosing the right gear can make all the difference. The NonMembers Only podcast host even lets us in on what she’s blasting through her air pods while out on the run (it might get you by surprise).
MENTIONED IN TODAYS EPISODE
Sunday Social w/ @ImMrsSpaceCadet and Reebok, 10:00 a.m., 4/14 | Reebok HQ Store 25 Drydock Ave, Boston. RSVP HERE.
IN THIS EPISODE
Erin’s current relationship with movement (6:10)
How to differentiate between the days you need movement the most and when rest is needed (9:00)
Erin’s tips on making the process of ‘just starting’ easier in daily life (10:42)
Why Erin thrives with a schedule and routine (16:15)
The importance of an accountability partner - whether in person or virtual (22:38)
Dialing into your ‘why’ and why it’s ok when that ‘why’ changes during different life seasons (27:35)
How Erin dealt with life’s challenges before running came into her life (33:38)
What Erin is listening to on the run (40:25)
SOCIAL
OFFERS
REEBOK | Head Reebok.com and use code "HURDLE25" for 25% off FloatZig, capped at 50 redemptions!
LMNT | Head to drinklmnt.com/hurdle to get a free sample pack with any purchase
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
5-MINUTE FRIDAY: On Manifestation, Setting Goals That Scare Me & Sharing Them Out Loud
Didn't expect to cry talking about this one, but here we are. Talking about how it feels to aim high, be proud of myself despite the hurdles, and push forward during tough moments of comparison.
SOCIAL
@emilyabbate
@hurdlepodcast
MENTIONED IN THIS EPISODE
Nike Boston Girls' Night on 4/12 (password: startingline)
OFFERS
BANDIT | Head on over to banditrunning.com and use code HURDLER15 to take 15% off your first order! Also, check out their pop-up in Boston next week, at 119 Newbury Street!
AG1 | Head to DrinkAG1.com/Hurdle to get a year's supply of Vitamin D and five free travel packs with your purchase.
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SIGN UP: Weekly Hurdle Newsletter
ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
296. Finding Inner Peace: Rebeckah Price On How To Combat Stress & Come Back To Calm
Open up your notes app or grab a pen and paper because Nike global trainer and yoga teacher Rebeckah Price is back on Hurdle. Centering our conversation around combating stress and how to come back to calm, Rebeckah offers so many good nuggets of advice when life feels hectic. We talk about the importance of movement and breathwork, seeking out talk therapy, utilizing routines in life and taking note of what your inputs are — from people to food to social media — and how to adjust to curate a better experience.
IN THIS EPISODE
Rebeckah’s perception on the current burnout culture (7:30)
What stress looks like in Rebeckah’s life right now (11:55)
Why movement is an integral part of managing stress (16:05)
What taking advantage of breathwork can do for the body and our response to stress (22:50)
Breathwork 101 (25:30)
How to integrate routine to combat stress and allow stability (29:30)
Why we should make a conscious effort to get outside, especially when we feel stress creep in (39:05)
The brain/gut connection and why it impacts how we feel (46:31)
The importance of authentically answering the question ‘how are you, really?’ and the advantages of talk therapy (55:30)
SOCIAL
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5-MINUTE FRIDAY: In Favor Of Talking To Strangers
One of your closest friends was someone you didn't know at one time. Reflecting on the good of getting outside of your comfort zone, especially as I get older, and I answer a listener question about what I do with nights living at home solo.
SOCIAL
@emilyabbate
@hurdlepodcast
MENTIONED IN THIS EPISODE
OFFERS
AG1 | Head to DrinkAG1.com/Hurdle to get a year's supply of Vitamin D and five free travel packs with your purchase.
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
295. Embracing Self: Peloton's Camila Ramón Talks Body Positivity & Setting Healthy Boundaries
Welcome Peloton instructor Camila Ramon (and fellow hurdler!) to the podcast, and boy does she have some wisdom to share. We have such a beautiful dialogue about embracing the body that you have and appreciating all it can do regardless of what it looks like. We talk about Camila’s experience with body image, movement, and what ultimately brought her to Peloton. She speaks so much wisdom on how to combat the comparison trap and advice for anyone starting (and sticking to) a journey of their own.
Peloton Instructor Episodes
IN THIS EPISODE
When Camila first realized that she was aware of her body (5:35)
Camila’s experience with movement throughout the different seasons of her life (10:05)
Turning a ‘want’ into action and Camila’s reflection on the relationship between her physical body and emotional health (16:30)
How movement motivates Camila to confidently take on other challenges in life (21:50)
Setting boundaries and removing judgment within different relationships (23:30)
Camila’s journey into the fitness instructor industry (28:45)
The biggest takeaways from Camila’s experience with crossroads (34:05)
How Camila ended up at Peloton and her advice on fighting for your value (37:03)
How to get to a place where you feel comfortable rolling with the punches (43:45)
Camila’s proudest moments so far as a Peloton instructor (44:50)
Advice for those feeling they can’t move forward (49:58)
SOCIAL
OFFERS
BANDIT RUNNING | Head to banditrunning.com and use code HURDLER15 for 15% off their membership and 15% off your online order through 4/16
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5-MINUTE FRIDAY: Escaping the Comparison Trap
This week, I did something that made me really proud: I escaped the ~self~ comparison trap. Talking about this in this week's 5-MINUTE FRIDAY, and and answering a listener question about feeling a little lost post-college graduation.
SOCIAL
@emilyabbate
@hurdlepodcast
MENTIONED IN THIS EPISODE
OFFERS
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
294. The Wearable Revolution: Oura CEO Tom Hale On the Perks Of Data & Why You Should Opt In
Fitbit, Apple Watch, Nike Fuelband, WHOOP, Oura Ring. With the nature of my career, I’ve been rocking some sort of wearable technology since it became a thing, over 10 years ago. I get so many messages asking why I switched up my wearable recently and today I am sitting down with Tom Hale, CEO of Oura — my current wearable of choice. I’ve been looking forward to this conversation for a long time and we really dive into everything that is the wearable industry. I appreciate how Tom talks about wearables very democratically throughout this conversation and his outlook on the future of the industry. We talk about Tom’s interesting journey to CEO of Oura, his perspective on why people should invest in a wearable and the importance of placement, as well as how he’s gained meaningful insight from his journey with wearing an Oura ring.
IN THIS EPISODE
Tom’s journey to becoming Oura’s CEO (5:10)
What made Tom lean into Oura in the diverse world of wearables (8:13)
The early days of CEO and managing the learning curve that came with a massive technology company (11:55)
The reason to wear a wearable at all (16:32)
Tom’s perspective on the ‘nocebo’ effect (19:40)
Why continued use of a wearable matters even if you feel you’ve got the data you need (25:20)
The importance of the placement of wearables and how it impacts data (37:01)
How the Oura employees are Tom’s biggest inspiration (42:00)
Tom’s bookshelf recommendations (45:02)
How sleep can affect nutrition and overall appetite regulation (48:26)
Tom’s perspective on the future of wearables (57:02)
SOCIAL
Tom On LinkedIn
OFFERS
Hyperice | Go to hyperice.com and use code HURDLE15 at checkout for 15% off the entire product suite
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
5-MINUTE FRIDAY: Strategies for Staying Healthy (& Happy) While Traveling
Lots of questions lately about how I maintain a routine when I'm on the move, so we're addressing those for this week's 5MF! Plus: Answering a listener question about how I avoid burnout while navigating so many pots on the stove (love that phrase).
SOCIAL
@emilyabbate
@hurdlepodcast
MENTIONED IN THIS EPISODE
OFFERS
AG1 | Head to DrinkAG1.com/Hurdle to get a year's supply of Vitamin D and five free travel packs with your purchase.
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293. Betting On Yourself: Recapping the Tokyo Marathon & Running The 6 World Marathon Majors
Another hurdle, conquered. Last week, I laced up and ran the 2024 Tokyo Marathon — and what a time it was. So many emotions come hand in hand with finishing this major goal, and I'm diving into all of them in today's recap. From how I felt going into the race, to the ins and outs of the course, how I managed to score a bib, and how I felt after my 4:16:00 finish. Plus: The two biggest lessons I walked away with after running all six world marathon majors, and answering the ever-lovely question: "What's next?"
SOCIAL
OFFERS
BANDIT | Head on over to banditrunning.com and use code HURDLER15 to take 15% off your first order
AG1 | Head to drinkag1.com/hurdle to get 5 free travel packs and a year’s supply of vitamin D3
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
5-MINUTE FRIDAY: Oh Sweet, Sweet Recovery
What if your reframed the way you think of your down time? Plus: Answering a listener question about the nutrition myths surrounding carbohydrates.
MENTIONED IN THIS EPISODE
ASICS Move Her Mind LA Event 3/14
SOCIAL
@emilyabbate
@hurdlepodcast
MENTIONED IN THIS EPISODE
OFFERS
AG1 | Head to DrinkAG1.com/Hurdle to get a year's supply of Vitamin D and five free travel packs with your purchase.
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
292. Carving Your Own Path: Betina Gozo On Balancing Entrepreneurship & Motherhood
This week I'm sitting back down with one of my favorite humans to talk all about the joys and pain points that come with entrepreneurship. Betina Gozo is a health and wellness expert who recently launched her new workout app BGTV all while raising a family, producing a podcast of her own, and coaching as a personal trainer and health coach. We really do cover it all: How she’s feeling in her new chapter as business owner and new mother, goal setting and the balance that comes with pursuing personal and professional goals, owning your value and worth, finding stability within the instability of entrepreneurship and so much more.
IN THIS EPISODE
What led Betina to be a full time entrepreneur, coach, and trainer (5:40)
How Betina looks at splitting and investing time for personal and professional goals (7:35)
Navigating difficult emotions while balancing multiple pursuits (10:40)
Betina’s perspective on manifestation (13:30)
How to find stability within the instability of entrepreneurship and raising a family (19:35)
Betina’s family communication model (24:45)
The importance of community as an entrepreneur (28:30)
The most difficult part of being your own boss and owning your worth (31:42)
How Betina’s goal setting has evolved as an entrepreneur (34:55)
Betina’s advice on entrepreneurship and making ‘enough’ money (46:30)
Ego is the Enemy by Ryan Holiday
SOCIAL
OFFERS
LMNT | Head to drinklmnt.com/hurdle to get a free sample pack with first purchase
BGTV | One month free using code "HURDLE"
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5-MINUTE FRIDAY: A Mindset Pulse-Check
Well, here we are. Marathon on deck, I cannot believe it's time to do this thing. Talking about my feelings heading into this weekend's 26.2, and answering a listener question about what I can't live without while traveling.
MENTIONED IN THIS EPISODE
SOCIAL
@hurdlepodcast
MENTIONED IN THIS EPISODE
OFFERS
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
291. Paving The Way: Marathoner Joan Benoit Samuelson On Dreaming Big & Her Lasting Relationship With Sport
Look up the word "goat" in the dictionary, and you'll see a photo of Joan Benoit Samuelson. OK, maybe not really — but Joan's the first woman to ever with the Olympic Marathon in its inaugural year for women in 1984. We had the opportunity to sit down in Orlando this year during the Olympic Trials, and this was definitely a pinch-me moment.
With a plethora of wise takeaways, we chat through so many things in this week's episode: Nike’s Project Dreamweaver, navigating injury and longevity, how she balanced the sport with growing her family, and her opinion on how the culture of the sport has changed.
IN THIS EPISODE
All about Nike’s project dreamweaver (7:55)
What is was like to be one of the first women in this sport chasing big olympic dreams (10:01)
Why Joan denotes the 1984 Olympic trials as ‘the race of her life’ (15:30)
How Joan frames her mindset when faced with things outside of her control (17:45)
Joan’s advice to anyone navigating injury (21:00)
A reflection of the 1984 Olympic games (22:01)
How Joan prioritizes sport with personal life and sharing her joy for running with her family (27:35)
What keeps Joan running after all of this time (32:40)
How her experience and role has evolved through the years as a Nike athlete (38:05)
What’s in Joan’s daily wellness routine (42:50)
What keeps her motivated to show up in pursuit for excellence (44:45)
Joan’s opinion on the current state of women in sport (47:00)
MENTIONED IN THIS EPISODE
SOCIAL
OFFERS
BANDIT | Head on over to banditrunning.com and use code HURDLER15 to take 15% off your first order
AG1 | Head to drinkag1.com/hurdle to get 5 free travel packs and a year’s supply of vitamin D3
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
5-MINUTE FRIDAY: I Was Frightened to Travel Solo — Until I Took My First Trip
Wheels up, it's go time! Sharing a bit about my experience embracing solo travel, and a story about how scared I was at first before going on my inaugural trip. Plus, answering a question about what to do with training when you have a faraway goal.
SOCIAL
MENTIONED IN THIS EPISODE
OFFERS
AG1 | Head to DrinkAG1.com/Hurdle to get a year's supply of Vitamin D and five free travel packs with your purchase.
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
290. Go With the Flow: WNBA Player Monique Billings On Intuition & Owning Your Why
Last week, I had the opportunity to go to San Francisco to offer a keynote at Athleta's corporate conference, Athleta Quest. During that week, I had the chance to sit down with WNBA star and member of Athleta’s Power of She Collective Monique Billings. We got to chat about her exciting news about coming home to play for the LA Sparks (previously with the Atlanta Dream), how she stepped into basketball at young age, and how she has made a very international effort to not let sport define her. Monique shares what keeps her grounded and offers up solid advice on how to cultivate a positive inner dialogue.
IN THIS EPISODE
Why she’s most excited to come back to the west coast to play for the LA Sparks (5:35)
Continuing on in sport after Monique’s dad passed two years ago (6:18)
When Monique knew she was going to pursue sport through college (8:15)
How Monique has embraced a go-with-the-flow mindset as a natural planner (12:30)
All about draft day and the uncertainty that comes with professional sport (19:00)
Why Monique wanted to write a book (24:30)
Why it’s OK not to be for everyone (31:38)
Monique’s biggest values and what it means to live on purpose (33:38)
How to choose thoughts that lift you up (36:30)
Her journey as an Athleta ambassador (39:25)
What FLOW means for Monique (42:05)
What to do when intrusive thoughts sink in (44:28)
The importance of the why behind any goal (49:05)
SOCIAL
OFFERS
AG1 | Head to drinkag1.com/hurdle to get 5 free travel packs and a year’s supply of vitamin D3
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
5-MINUTE FRIDAY: You Get What You Give
If you want love, ask yourself: Are you giving love? Talking about how to be truly open this week and act in a way that will get you what you want. Also: Answering a listener question about what makes me feel the most creative.
SOCIAL
OFFERS
AG1 | Head to DrinkAG1.com/Hurdle to get a year's supply of Vitamin D and five free travel packs with your purchase.
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ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!
289. Handling the Hurdles: Natalie Kuhn On How to Conquer Tough Moments & Embrace the Unknown
Every conversation with today’s guest is a clarifying breath of fresh air, and this conversation is no different. Co-CEO and founding teacher at The Class Natalie Kuhn is full of wisdom when it comes to the concept of resilience. She opens up about how she dealt with a multitude of hurdles in her personal life while maintaining a positive perspective, and her ability to detach herself from an outcome. Trust me, Natalie is going to forever change the way you think about challenge.
IN THIS EPISODE
Natalie’s relationship with social media (5:30)
How Natalie chooses to focus on growth amidst uncertainty (10:50)
Why every hard decision needs to start with coming back to yourself (14:30)
Natalie’s experience with the ‘in between’ and setting herself up to move forward (19:30)
The power of radically simplifying (22:50)
Natalie’s approach to journaling (29:30)
How to know when to take advice to heart and when to leave it at the door (34:45)
Why we need to accept that different doesn't mean it’s bad (41:40)
Advice for implementing what we learn while overcoming hurdles (43:15)
Natalie’s experience with imposter syndrome (48:30)
The concept of responsible vulnerability and leadership (51:00)
SOCIAL
OFFERS
LMNT | Head to drinklmnt.com/hurdle to get a free sample pack with any order.
The Class | Head to theclass.com/natalie to try The Class digital platform for FREE for 30 days.
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5-MINUTE FRIDAY: What Makes You Proud?
Just because you're not where you thought you'd be doesn't mean the ride isn't epic. Also: Answering a listener question about energy and what I'm hoping to attract in 2024.
SOCIAL
OFFERS
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288. Chasing Your Big Potential: 'Marie Claire' Editor-In-Chief Nikki Ogunnaike On Leveling Up In Your Career & Beyond
Today I welcome my dear friend, Editor-in-Chief of Marie Claire, Nikki Ogunnaike. We met through the industry what seems like forever ago, and I can truly say that she is someone who makes me want to be a better person. In today's episode, Nikki opens up about her career journey, her relationship with exercise, and what she does day-to-day to feel at home in her body. She also provides some guidance to anyone trying to find their way in their own profession, and answers the always popular questions of how to own your no.
IN THIS EPISODE
Owning what it feels like to ‘be in charge’ at a place like Marie Claire (4:24)
How Nikki broke from the anxiety of caring about what others thought of her and stepped into her power (10:50)
Nikki’s relationship with wellness over the years as she advanced her career (14:30)
How to feel comfortable about running your own race (18:00)
Why Nikki strives to fill her community with those who are smarter than her (22:55)
Now to be your most confident self and get out of your own way (29:45)
Accepting failure as something that happening for you (32:30)
The art of interviewing and what is takes to create a good interview (36:30)
How to give more of yourself in conversation when you’re not use it giving more of yourself (39:55)
How to have grace with outgrowing relationships and owning your boundaries (41:55)
What Nikki’s biggest ‘failure’ in her career taught her (46:43)
MENTIONED IN THIS EPISODE
Self Checkout, Nikki's Newsletter
SOCIAL
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5-MINUTE FRIDAY: Where There's A Why, There's A Way
This has been ringing in my ears all week. Talking about my CHOICE to get up at 5 a.m. and run long before an 11 a.m. flight, and the why that makes that difficult move easier. Plus: Answering a listener question on what my nighttime routine looks like.
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287. Disrupting the Silence: Karena Dawn On Life Beyond 'Tone It Up' & Prioritizing Mental Health
Tone It Up co-founder Karena Dawn has had her fair share of hurdles, both personally and professionally, evolving the popular workout brand and product line over the last 15 years. Through the highs and lows, she always comes back to one word: resilient. This week, I sit down with Karena and go deep into her upbringing, plus the chance encounter Tone It Up co-founder Katrina Scott at the gym, and how the duo evolved the company throughout the years. Plus: She talks openly about her experience navigating mental health struggles within her family, and how she hopes to impact others for the better moving forward.
Note: We discuss some sensitive topics in this episode, including suicide. Know that there are resources available below.
RESOURCES
IN THIS EPISODE
How Karena is feeling about her move to Austin right before the pandemic (4:45)
Why she started The Big Silence Foundation and later wrote a memoir to share her story (6:10)
What progress can look like when taking the step towards bettering your mental health (12:03)
The peaks and valleys of growing personally alongside a brand like Tone It Up (15:35)
What comes with starting something from ground zero, both the good and the hard (17:25)
How to deal with (unsolicited) feedback and embrace change in yourself (23:30)
Turning to empathy amidst the hurdles that come with mental illness (29:05)
How Tone It Up changed come March 2020 (35:30)
How to create space for yourself and set smart boundaries (38:30)
What excites Karena right now (46:25)
Strategies for navigating grief and how to stay resilient when you feel incapable (48:20)
Karena’s word of the year (58:15)
SOCIAL
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5-MINUTE FRIDAY: What's Really Going On?
There's someone you care about right now that's navigating something you have no clue about. Same with your boss, the barista, or even your favorite morning news anchor. In today's episode, chatting about the interaction that brought this to light for me earlier this week. Plus: Answering a listener question about productivity.
SOCIAL
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286. Skincare 101: Dr. Mamina Turegano Debunks Your Questions On Exfoliating, Retinol, Botox, A Beginner's Ideal Routine & More
This episode topic is a long time coming and I am so excited to bring award-winning, triple board certified dermatologist Dr. Mamina Turegano to the podcast to answer all of your skincare questions. Dr. Mamina is a wealth of knowledge and found success in sharing her smarts with the masses on major social platforms. We cover everything from dermatologist appointments and online prescriptions, to skin cancer in young women, retinol and other age-fighting ingredients to the importance of vitamin D.
TIME STAMPS
What’s changed since Dr. Mamina started sharing her knowledge on major social platforms (4:35)
The pros and cons of being in front of camera and sharing with the masses (5:48)
How regularly someone should see a dermatologist (7:50)
Why someone might want cosmetic dermatology treatments and considerations to (i.e. preventative botox) (11:45)
Debunking the use of sunscreen (or lack thereof) and Vitamin D (16:55)
What you need to start a simple skincare routine (20:10)
A deep dive into exfoliating and why the type of product matters (23:55)
All things retinol - a brief history, best practices, and what to look for (27:05)
Microneedling and why it’s not so scary, or painful! (32:30)
Hyperpigmentation, melasma, and what you can do at home to treat and prevent (36:20)
Online skincare prescriptions - are they legit? (40:12)
Rapid Fire Q/A: Lip fillers, psoriasis, clogged pores, and benefits of red light (41:10)
SOCIAL
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5-MINUTE FRIDAY: Why I Ditched Whole 30 (& Am Better For It)
This day last week, I ditched Whole 30. Today, I'm talking to you about the experience: The highs, the lows, and why I decided that — right now anyway — it's just not the right route for me. Plus: Answering a listener question on solo travel!
MENTIONED IN THIS EPISODE
You Already Have the Answers guided journal
Try Future for 50% off
SOCIAL
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@hurdlepodcast
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285. True Redemption: Ironman World Champion Lucy Charles-Barclay On the Power of Perseverance & Impact of Positive Self-Talk
When Googling “perseverance”, a photo of Lucy Charles Barclay should show up in your top search results. After coming in second four times at the Ironman World Championships in Kona, Lucy broke the tape last year while also setting a course record. We sit down and talk about Lucy’s journey to competing professionally in the triathlon, the continuous balance that comes with training both the body and the mind for big events, and her experience at Kona this last year as the first time Ironman World Championships included a split race event.
The perseverance behind coming in second four consecutive times in the Ironman World Championships (4:40)
Lucy’s introduction and quick rise into the world of triathlons and competing as a professional (6:35)
How far is an Ironman triathlon? (10:15)
How to train and progress your fitness while dealing with injury (11:20)
The importance of adopting a reframe mindset and how to accept change (13:45)
What triathlon training looks like for Lucy during peak race season (17:42)
How to combat overtraining and emphasize quality over quantity (21:40)
Balancing training commitments with personal relationships and events (30:35)
Caring for your mindset and the importance of training your self talk (32:48)
Ironman Kona’s first split race experience and the media coverage involved with the women’s world championships (38:15)
Partnership obligations that comes with sponsorships in competing professionally (43:28)
Handling nerves the day of a big race/moment/event (47:16)
SOCIAL
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5-MINUTE FRIDAY: Accepting the Things You Can't Control Is F&!king Hard (But Also, Entirely Possible)
First 5MF of the year! So happy to have the opportunity to catch back up with all of you and talk about the latest over here at Hurdle HQ. Proud of how I've started off 2024, with the exception of an unexpected injury that has me evaluating the importance of letting go of the things I cannot change (and prioritizing what I do have control over — my emotions). Also: Answering a listener question on how to bring excitement to work-from-home life.
MENTIONED IN THIS EPISODE
You Already Have the Answers guided journal
Try Future for 50% off
SOCIAL
@emilyabbate
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284. Ask a Dietitian: Maya Feller Answers Your Nutrition Questions & Talks Dry January, Whole 30 & More
New year, new eating habits? For many, the turn of the calendar means trying to clean up their diet. Enter dietitian Maya Feller, MS, RD, CDN. She's here today to answer your most popular nutrition questions, including topics like Whole 30, Dry January, and more.
WHAT YOU GET IN THIS EPISODE
Positive ways that we can self reflect (8:30)
The difficulty that comes with tracking food and an alternative way to monitor what you are putting in your body (10:45)
How to think about protein in your daily meals (it's not necessarily about quantity!) (16:08)
The importance of tuning into your personal 'why' when making big nutritional shifts (21:03)
Two tactical actions to help with shiny hair, healthy skin, and whiter eyes (24:02)
How to safely accomplish weight loss while increasing fuel to support training (26:36)
A different perspective on moderation and the '80/20 balance' (32:17)
Alcohol reduction, Dry January, and sober curiosity (35:22)
Why who is in your community really matters (40:17)
The two free things Maya recommends to implement this month to better your health (43:25)
What to keep in mind when taking on a modification diet (i.e. Whole 30) (47:19)
SOCIAL
OFFERS
ASICS | Now through January 14 use the code "HURDLE10" at checkout on ASICS.com for $10 off orders of $100 or more.
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283. Turning the Page: Emma Bates Talks Recovering From Injury & the Power of Perspective
2023 was a year of highs and lows for pro runner Emma Bates, and we're here to do a full recap in the final installment of this week's Turning the Page series. She also shares her theme of the year, proudest and most difficult moments of 2023, her person of the year (hint: It's not Taylor Swift), and something she hopes to do more of in the next 365.
SOCIAL
OFFERS
ASICS | Now through January 14 use the code "HURDLE10" at checkout on ASICS.com for $10 off orders of $100 or more.
HYPERICE | Head to HyperIce.com and use code "HURDLE15" at checkout for 15% off the entire Hyperice product suite designed to help you hit your goals, 5% off sale items.
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282. Turning the Page: Dr. Robin Berzin Answers Your Health Questions & Shares the Transformational Exercise She Does to Start the Year
It's always a good time to get your health questions answered, but the turn of a new year is the perfect time to bring up concerns with your physician — as well. Luckily, Dr. Robin Berzin, founder of Parsley Health, is here to answer some of yours. We cover:
- Can anxiety medication impact my workouts?
- I've been on ______ medication for a while. How do I know when I should come off of it?
- I'm premenopausal. What should I know?
- Are there preventive things I should be doing as I get older that are good for my health?
- + more!
Plus, Dr. Berzin offers up her highs and lows of 2023 (bank collapse, anyone?), and the great perspective she's bringing along with her into the next 365.
SOCIAL
OFFERS
ASICS | Now through January 14 use the code "HURDLE10" at checkout on ASICS.com for $10 off orders of $100 or more.
HYPERICE | Head to HyperIce.com and use code "HURDLE15" at checkout for 15% off the entire Hyperice product suite designed to help you hit your goals, 5% off sale items.
MENTIONED IN THIS EPISODE
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281. Turning the Page: World Champion Shot Putter Chase Ealey Talks Olympic Dreams & Overcoming Hurdles In Sport
Oh MAN this was fun. Loved the chance to sit back down with Chase Ealey for the third day of our Turning the Page series. We talk about the difficulties that go with "failure," both in and out of sport, and how she's feeling going into this Olympic year. She also shares how she wants to interact with fans and followers in 2024, hoping that they can see her for more than just a World Champion shot put athlete. We also toast to our themes of the year, and Chase gives me a hilarious lesson in millennial terminology because I've clearly been living under a rock.
SOCIAL
OFFERS
ASICS | Now through January 14 use the code "HURDLE10" at checkout on ASICS.com for $10 off orders of $100 or more.
HYPERICE | Head to HyperIce.com and use code "HURDLE15" at checkout for 15% off the entire Hyperice product suite designed to help you hit your goals, 5% off sale items.
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280. Turning the Page: Les Alfred of 'Balanced Black Girl' On Why She's Not Setting Goals for 2024
Les Alfred didn't accomplish any of the goals she set for 2023, and she's entirely at peace with that. Adored the opportunity to sit down with one of my friends, Les, host of The Balanced Black Girl podcast for the second installment of the Turning the Page series. In today's episode, we talk about how to set SMART goals, how to avoid unrealistic expectations and putting too much pressure on ourselves, and the cross-country move that changed Les' life for the better. She also shares her theme of the year, proudest and most difficult moments of 2023, her person of the year (hint: It's not Taylor Swift), and something she hopes to do more of in the next 365.
SOCIAL
OFFERS
ASICS | Now through January 14 use the code "HURDLE10" at checkout on ASICS.com for $10 off orders of $100 or more.
HYPERICE | Head to HyperIce.com and use code "HURDLE15" at checkout for 15% off the entire Hyperice product suite designed to help you hit your goals, 5% off sale items.
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279. Turning the Page: Courtney Dauwalter On Embracing the Pain Cave & Lessons From Ultra-Marathon Running
Season 16, 2024, NEW LOOK! Welcome to the next chapter, Hurdlers! Courtney Dauwalter is often referred to as the goat of ultra running. In 2023, she conquered the "gauntlet" of 100-mile races, placing first in Western States 100, Hardrock 100, and the UTMB. In the first installment of 2024's Turning the Page series, she's chatting about the determination it takes not only to show up to do hard things — but keep going when the going gets tough. She also shares her theme of the year, proudest and most difficult moments of 2023, her person of the year (hint: It's not Taylor Swift), and something she hopes to do more of in the next 365.
SOCIAL
OFFERS
ASICS | Now through January 14 use the code "HURDLE10" at checkout on ASICS.com for $10 off orders of $100 or more.
HYPERICE | Head to HyperIce.com and use code "HURDLE15" at checkout for 15% off the entire Hyperice product suite designed to help you hit your goals, 5% off sale items.
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5-MINUTE FRIDAY: Let That Sh*! Go
That thing on your to-do list. The lingering email. The uncertainty about how to finish XYZ. Whatever it is, it can wait — trust me. Talking about an important lesson I learned as an entrepreneur around the holidays a few years back, centering around priorities and making memories that are forever. Plus: Answering a listener question about how to navigate life and focus on the opportunities after getting let go from her job.
MENTIONED IN THIS EPISODE
Try Future for 50% off
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@emilyabbate
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278. Weight Loss Medications: Dr. Spencer Nadolsky Answers Your GLP-1 Questions
Within the past year, weight loss drugs like Wegovy and Ozempic have made headlines — positive and negative. Today, I'm having obesity and lipid specialist physician Dr. Spencer Nadolsky, who focuses on exercise and nutrition as medicine, on the show to shed some light on all of the FAQs. What does weight loss medication do in the body, is it safe, who qualifies to take it, what are the side effects or risks, how much they cost, and how can we know what will happen in the long-term. Plus: Why it's important to make environmental modifications if you're interested in long-term weight-loss, whether or not these drugs are part of the picture.
SOCIAL
OFFERS
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5-MINUTE FRIDAY: What Happens When You Just Let Go?
This week I had an essential reminder about the beauty in surrendering. Talking about that today, and offering up some thoughts on how to let go of the things you cannot change. Plus: Answering a jarring listener question about my "last" marathon.
MENTIONED IN THIS EPISODE
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277. Career Talk: 7 Lessons I've Learned In 7 Years Of Self-Employment
If you were to tell me that I'd be loving being my own boss seven years ago when I got let go from my last job, I don't know if I'd believe you. For today's episode, I'm giving insight into how I got to where I'm at, and then I share seven lessons I've learned in this life chapter — and also answering listener questions like:
- What do I do for health insurance?
- How did I know that self-employment was for me?
- How do I create boundaries and work/life balance?
- The helpful tool I use to guide what work I do.
SOCIAL
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5-MINUTE FRIDAY: What's On Your Joy List?
Fact versus fiction. Are you honest with yourself about the difference? Talking about this crazy journey I’m on right now toward a major goal, and all of the feelings that go hand in hand with that. Plus: Answering a listener question about seasonal depression.
MENTIONED IN THIS EPISODE
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276. Plantar Fasciitis: Navigating Foot Pain With Dr. Adam Tenforde
No one should have to live with chronic pain. That's something Dr. Adam Tenforde of Mass General Brigham sports medicine and I agree about. For this week's episode, I'm talking to the assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School about all things plantar fasciitis. Questions we cover:
- What is plantar fasciitis?
- What are the primary symptoms of plantar fasciitis?
- What causes plantar fasciitis and who gets it?
- How do doctors diagnose plantar fasciitis?
- How is plantar fasciitis treated?
- Home remedies for plantar fasciitis
SOCIAL
OFFERS
LMNT | Head to DrinkLMNT.com/Hurdle to get a free sample pack
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5-MINUTE FRIDAY: It's Only Heavy Because You Decide To Carry It
I never talk about dating, but here I am.
MENTIONED IN THIS EPISODE
Everything a Beginner Cyclist Needs to Know With Alison Tetrick
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275. In Good Faith: Olympian Vashti Cunningham On Achieving Balance & New Heights
From a young age, Vashti Cunningham knew she was destined to go above and beyond — literally. After first attempting the high jump in fourth grade, the Las Vegas native ultimately went on to become one of the best women in the sport in the world. Now a two-time Olympian and six-time national champion, Vashti talks about how her faith guides her, what it was like to come up short at the 2023 World Championships, and what it was like being raised by two pastors. Plus: the pride she takes in representing her sponsors Nike and Red Bull, and how she hopes people feel when they leave a discussion with her.
SOCIAL
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5-MINUTE FRIDAY: When Not Getting What You Want Works Out
High on the gratitude list: Tokyo Marathon, here I come! Talking about how I had to do something that I didn't want to do yesterday — and it ended up really working out for me. Trusting the process isn't always easy, but when we can let go of how we think things "should" be and embrace how things are, a lot of possibilities open up. Also: Answering a listener question on how to keep white sneakers white (well, how I do, anyway).
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274. Against the Odds: Diana Flores On Playing a Man's Game & Flag Football As An Olympic Sport
Diana Flores wants the world to know that football isn't just a man's game. The captain and quarterback of the Mexican flag football national team and world champion is making waves — showing young women everywhere that there's room for them on the field and beyond.
An ambassador for the NFL, Flores made headlines last year during Super Bowl LVII in the commercial Run With it, promoting flag football as an Olympic sport in 2028. And now? It's officially in the Los Angeles Games. In today's episode, she talks about why she chose to invest herself in this particular sport from a young age, how it feels to be working with some of her childhood idols, and how she feels about breaking records while inspiring a generation of young girls.
SOCIAL
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5-MINUTE FRIDAY: What Will You Do With Your 44 Days?
Talking about how it feels to feel like a pre-pandemic version of myself, reflecting on a whirlwind 365, and answering a listener question on what to do after you achieve a big athletic goal.
MENTIONED IN THIS EPISODE
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273. Sober Curious: What It Means & Alcohol's Impact On The Body With Dr. Sarah Wakeman
One in four Americans are aware of the sober curious movement, and 34% said they were trying to drink less in 2023. To chat about this, I called on Dr. Sarah Wakeman, the senior medical director for substance use disorder at Mass General Brigham and a national thought leader in treatment for substance use disorders. In this episode, we define sober curiosity, learn about alcohol use disorder, and how to decide whether a sober-curious lifestyle is right for you. Plus: How to talk to friends and family about your alcohol choices, whether there's truth to the "red wine is good for you" line we've been hearing for years, how many drinks are acceptable under the U.S. Dietary Guidelines, and how alcohol really impacts on the body.
SOCIAL
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