At the gym this week, had myself a lesson in not being so hard on myself and appreciating the journey. Plus: Answering a listener question about what to do when you inevitably fall off of your New Year's Resolutions.

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How do you transition from the world’s most promising talent to a triple Olympic gold medalist while balancing a Master’s? For Gabby Thomas, the path to Paris was paved with a refined commitment to her own longevity. After the intense physical toll of the Tokyo cycle and the subsequent seasons of high-stakes racing, Gabby opens up about the essential "choice to choose me"—the deliberate decision to prioritize her health, recovery, and mental wellness over the external pressure to constantly perform.

This shift wasn't just about physical rest; it was about building a sustainable foundation that allowed her to walk onto the track in Paris with a sense of calm that only comes from knowing your "why."

That intentionality resulted in a career-defining performance in 2024. Thomas cemented her status as the fastest woman in the world over 200 meters, taking home the individual gold in Paris along with two additional gold medals as a dominant force in the 4x100m and 4x400m relays. On this week's episode, we dive into how she manages the "mental load" of being a champion, the data-driven approach she takes to her health, and why her purpose in public health remains the north star for everything she does on the track.

IN THIS EPISODE

• The emotional high of winning individual gold in Paris
• Juggling Ivy League academics with elite track and field training
• Why she pursued a Master’s in public health and how it shapes her worldview
• Her "I’m choosing me first" mantra regarding health and recovery
• The evolution of her mental toolkit and handling Olympic-level pressure
• Her partnership with Amazfit and the role of data in her wellness routine
• Looking ahead: Goals and dreams for the 2028 Los Angeles Olympics

QUOTABLE MOMENTS

On Purpose and Perspective

• "It’s bigger than me. It’s about my purpose and what I want to show the younger generation."
• "Success is not defined by the speed at which you reach your goals."

On Mental Health and Longevity

• "I'm choosing me first. Health and longevity beat pressure and headlines every time."
• "If you get caught up in needing to prove you belong, you've already lost the plot."

On Resilience

• "Setbacks and rejections are all part of the journey and present valuable learning opportunities."
• "My bronze in Tokyo was a testament to resilience after a year of personal setbacks."

SOCIAL
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It's about strength for me in 2026, HBU? Also: Answering a listener question about my credentials for doing a closet purge, and how to choose what stays and what goes. 

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When world champion heptathlete Anna Hall broke her foot in 2021, she thought her career might be over at just 20 years old. Today, she's a world champion, an Olympian, and a redefined athlete who understands that success isn't just about the gold medal—it’s about the grit it takes to get there.

In today’s conversation, Anna opens up about the "good busy" season of life she’s currently navigating, from intense training sessions to wedding planning. She reflects on the heartbreak of the Paris Olympics and the subsequent journey of returning to the track with a refreshed perspective. We dive deep into her mental toolkit, including her specific journaling process, how she compartmentalizes challenges during a multi-event competition, and the vital role that nutrition and her dog, Cross, play in her wellness routine.

IN THIS EPISODE

• How Anna navigated the disappointment of the Paris Olympics
• The "good busy" of wedding planning alongside pro-athlete training
• Her specific "good things only" track journaling process
• The role of nutrition and her partnership with Nulo
• How to compartmentalize during a multi-event competition like the heptathlon
• Learning to be uncomfortable in order to grow
• The influence of icons like Jackie Joyner-Kersee on her career

QUOTABLE MOMENTS

On Resilience and Disappointment

• "I’ve been really low before; I’ve wanted to quit the sport before. That was temporary. So now I have that perspective where I can zoom out a little bit."
• "You think, 'Oh, my whole life will change when I get the gold medal.' And it really doesn't. You're still you."

On the Mental Game

• "In my track journal, I only write down good things. I only write down things I want to remember, do again, or feel."
• "I feel like I write my mindset for track day into existence the night before."

On Growth and Grit

• "You need to be uncomfortable to grow. That’s what all of training is."
• "No matter what is going on in my life, off the track, on the track, no matter what injury, it’s like I always just come back to the work."

SOCIAL
@annaa.hall
@emilyabbate
@iheartwomenssports

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As we wrap up the holiday season and look toward the new year, Emily's reflecting on the beauty of long-standing traditions. Now's as good of a time as any to take inventory of your life and consider what new traditions you want to establish moving forward. She also answers a listener question about the fears of solo travel, sharing her top safety tips for women exploring the world on their own.

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Ali Truwit didn't know if she would survive. Shortly after graduating from Yale, where she was a competitive swimmer, she was on vacation when she was attacked by a shark. Thanks to her incredible strength and the quick actions of her friends—one of whom applied a life-saving tourniquet—Ali survived, though she lost her lower leg in the attack. And now? She's a two-time Paralympic silver medalist and amputee who has turned a senseless tragedy into a powerful mission of hope.

Ali shares her remarkable journey of recovery, from the early days of facing a debilitating fear of water to becoming an American record holder and medaling at the Paris Paralympics. We discuss everything from the power of community and support systems to the "stronger than you think" philosophy that led to the creation of her nonprofit and documentary.

IN THIS EPISODE

• The emotional experience of running the NYC Marathon with her support system
• The details of the shark attack and the heroic actions of her friend, Sophie
• Learning to find hope and joy after trauma
• The "permission to feel and intention to reset" strategy
• Redefining what's possible in a "new body"
• The mission behind her nonprofit, Stronger Than You Think
• Representing the Paralympic movement in Sports Illustrated Swimsuit and in her work as a Nike athlete

QUOTABLE MOMENTS

On Mindset and Resilience

• "The message that we're stronger than we think is for everyone. We all go through hard times and trauma and hardship and I think that message that you have more in you is something that I hope everyone sees."
• "If you ask 'why me?' ... make sure you're asking it in both directions."
• "Our fears and our feelings are not facts."

On the Power of Community

• "Community really is so important. I think about my journey as a testament to the power of community and support."
• "There really is no wrong form of support. Whatever you have to give, whenever you have to give it, matters and moves the person forward."

On Growth and New Beginnings

• "I'm swimming faster than I ever swam in certain events with two legs. It's a message to myself of what is still possible for me in this new body."
• "I can take this bad, senseless trauma that happened to me and use it for good."
• "It's just as likely that things can go better than you expect than it is that they might not go well at all."

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Taking some time to relax and reflect before the new year this weekend, and sharing a helpful exercise I do twice a year. Plus: Answering a listener question on how to maintain routines during a hectic holiday season.

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This week on Hurdle, Emily is joined by Elyse Kopecky—three-time New York Times best-selling author, educator, and co-author of the Run Fast, Eat Slow cookbook series with Olympian Shalane Flanagan—for a conversation that dives deep into the power of real food and the journey of turning personal struggle into a successful, mission-driven career. Elyse opens up about her intense personal history with a low-fat diet mentality as a young athlete, which led to severe health complications like athletic amenorrhea, low bone density, and stress fractures. She shares the pivotal moment in her 30s—while living abroad—when she realized that simply introducing healthy fats like butter and high-quality dairy allowed her body to heal and regulate naturally.

We discuss the key to her philosophy: Indulgent Nourishment, which promotes celebrating whole, delicious food as the true opposite of deprivation. Elyse shares why focusing on real food, rather than counting macros or calories, is the best path to a healthier life. We also dive into the non-negotiable role healthy fats play in hormonal and brain health, how to spot misleading packaging on food labels, and the truth about high-protein fads and refined white flour. She also talks about the full-circle journey of leaving a successful corporate career at Nike to go to culinary school, and ultimately launching her own company.

OFFER
You can snag a coupon code for 15% off your Superhero Muffins order by using HURDLE15 at checkout, here.

QUOTABLE MOMENTS

• “Raising kids that are watching me do something that I’m so passionate about is the biggest gift of all in this whole career journey.”

• “I think so many Americans have no idea how good you can feel.”

• On her philosophy: "You don't need to stress about like measuring things and counting macros, all you need to do is get in your kitchen and cook."

• “Real food does not cause weight gain. Let’s just like stop even thinking that.”

• On the longevity of her message: "I think that's why our books continue to sell well is because the nutrition messaging is still upholding 10 years later."

• “You’ll have a horrible stomach ache if you eat when you’re super stressed.”

• On her pivot: "I think if I had known what I know now about the world of grocery and retail and how complex it is, I probably never would have started the company. But I think it's always been my thing like I jump into it."

• On the surprising benefit of her injury struggles: “Sometimes those lowest points of your life ... will teach you the biggest lessons. So your low points or your failures can become your greatest success in life.”

IN THIS EPISODE

• Pivoting to CPG: The decision to launch the direct-to-consumer Superhero Muffins baking mix.

• The Low-Fat Lie: Elyse's experience suffering from athletic amenorrhea, low bone density, and stress fractures due to not eating enough healthy fats.

• The Power of Real Fat: Why healthy fats (like butter and olive oil) are essential for hormone balance, brain health, satiation, and absorbing fat-soluble vitamins.

• Dieting & Deprivation: How to shift the mindset from deprivation to "Indulgent Nourishment".

• Label Literacy: What red flags to look for on ingredient lists, including artificial sugars, refined flours, natural flavorings, and cheap protein fillers like refined gluten.

• Protein Obsession: Why high-protein diets are often overdone and the importance of balanced meals that include healthy fats and complex carbohydrates.

• Gut Health & Stress: How high stress and not eating during a "rest and digest" state can destroy your digestion and prevent nutrient absorption.

• Stress Combatting Tip: Using movement—like a short walk or quick sprint—to lower cortisol levels before sitting down for a meal.

• The Entrepreneurial Grind: The challenges of launching a small food brand against major competitors with large marketing budgets.

• Career Resilience: The journey from a successful career at Nike, to a culinary school detour, and finally finding her passion.

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There's a lot going on right now, and I'm catching you all up on what's happening with me and the stuff I've been navigating this week. Plus: Answering a listener question on how to get better quality sleep, and the difference between quality and quantity.

MENTIONED IN THIS EPISODE
Expert Tips For a Better Night's Sleep

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This week, I’m sitting down with Seema Simmons, the General Manager of Running for North America at Nike. Seema’s path to the this role, 25 years in at Nike, has been anything but straight. She shares her journey from playing team sports and loving group fitness to pivoting away from an engineering major in college, and ultimately finding her dream role in Oregon.

In this inspiring and candid conversation, Seema discusses how her background in team sports shaped her unique leadership style, the lessons she learned from trusting her instincts (even when it was scary), and how she juggles a demanding career while prioritizing her role as a mother. Plus, she opens up about the challenge of being a quiet leader in a loud room, the power of embracing vulnerability, and Nike's commitment to making running more inclusive for women.

IN THIS EPISODE

• The unexpected journey from studying engineering to becoming a GM at Nike, and the hard conversation with her parents that led to a major pivot.
• The handwritten note from her mom that gave her the courage to trust her own intuition and pursue a different path.
• How her background in team sports shaped her leadership style, emphasizing hard work, teamwork, and knowing your role.
• Moving from a finance role into product development and the lesson of empowering your team by letting go of the need to be the "expert" in the room.
• Finding balance between a busy career and motherhood, and the "loud" message of women sacrificing family for work.
• The importance of being an authentic, quiet leader in a corporate environment and balancing that with stepping into your power.
• Nike’s approach to making running more inclusive and less intimidating, especially for women, and thinking "big" with audacious goals.
• Why passion and building a strong family-like culture is key to a long career in the sports industry.

QUOTABLE MOMENTS

Self-Worth and Authenticity

"We have to remind ourselves that we're worthy, we're good, we don't have to keep proving ourselves."

"I think it's about combining your authentic self with understanding how you need to show up in those environments."

"I want people to remember is, 'Wow, she made an amazing point.' I want the words that I share to have that impact versus 'she talked the whole time.'"

Career, Strategy, and Trusting Your Path

"Trust your gut and go with it, and then have fun with that journey, honestly."

"You get out what you put in, and you learn that really quickly in sports."

"The job of a leader is really empowering your team... and driving the strategy [versus] being in the weeds and the details."

Family and Balance

"At the end of the day, my priority is to be a mom."

"I think that just kind of hopefully will be something that they take away with them, [that] they know that my girls actually recognize that as they were growing up."

SOCIAL
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@emilyabbate
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@iheartwomenssports

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ASK ME A QUESTION: Email [email protected] to with your questions! Emily answers them every Friday on the show. 

Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

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Well, it was bound to happen sooner or later. Sharing the lessons in the aftermath of an unfortunate mistake earlier this week, plus answering a listener question on whether or not everyone could be a morning person. Plus: If morning workouts feel particularly hard for you, this could be the reason.

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@emilyabbate
@hurdlepodcast
@iheartwomenssports

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
ASK ME A QUESTION: Email [email protected] to with your questions! Emily answers them every Friday on the show. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

See omnystudio.com/listener for privacy information.