This episode, I'm talking about my spontaneous decision to go to Phoenix for the NCAA Final Four! As a proud UConn alum, I couldn’t pass up the chance to cheer on the Huskies and spend some quality father-daughter time. I dive into the power of listening to your "whispers"—those gut feelings that nudge you toward exciting possibilities—and challenge you to shift your mindset from "what if it goes wrong?" to "what if it goes right?" Plus, I answer a listener question about navigating the mental and physical hurdles of getting back into a fitness routine after a break.

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@emilyabbate
@hurdlepodcast
@iheartwomenssports

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Andraya Carter knows a thing or two about resilience and reinvention. After three ACL injuries cut her basketball playing career short, the University of Tennessee graduate transitioned into broadcasting, where she now covers both all things basketball for ESPN. In this episode, we dive into how Andraya navigated these career transitions and found new ways to stay connected to the game she loves. She shares her perspective on overcoming physical setbacks, the mental fortitude required to deal with repeated injuries, and the importance of authenticity when working on some of sports media's biggest stages.

MENTIONED IN THIS EPISODE

• Andraya’s Journey: From playing at Tennessee to becoming one of the most recognizable faces on ESPN.
• The Power of Preparation: Why Andraya believes in "reps" and how she prepares for different roles, from sideline reporting to color analysis.
• Defining Success on Your Own Terms: Navigating outside opinions and social media while staying true to yourself.
• The Importance of Connection: How Andraya’s grandmother influenced her desire to make others feel seen and heard.
• Mindfulness and Movement: Why movement and meditation (even in small moments like inside an Uber or on a plane) are essential to Andraya's wellness routine.

QUOTABLE MOMENTS

On Career and Transition

• "Chasing a dream is a transferable skill. My dream was to be a professional athlete, I chased it, I didn’t get it, but the idea of having a goal and going for it to me is a skill."
• "Every rep was good for me because it was a rep. It was an opportunity to have a microphone, to speak, to be on camera, and it was fun."
• "The story of having a job to pay the bills while having a dream in the back of your mind is actually not uncommon."

On Resilience and Preparation

• "The ones who can be uncomfortable the longest are the ones that make it. You have to push through this discomfort."
• "I just started judging my performance based on—was I prepared? If I was prepared, I had my notes ... I was ready for this moment."

On Mindfulness and Authenticity

• "I hope that what translates to viewers ... is just my passion. I've been able to be myself on air ... Connecting to people has always been something that I try to take a lot of pride in."
• "Being present is so important. I hope people start to understand more how you really are your best self when you're present."
• "There's value in feeling valued, and value in being paid what you feel like you're worth and not what other people say that you're worth."

SOCIAL
@andraya_carter
@emilyabbate
@iheartwomenssports

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

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Emily shares an update following her egg retrieval procedure on Tuesday. She discusses the physical and emotional transition from the procedure to recovery, reflecting on the importance of self-care and the empowerment that comes with being proactive about her future. She also addresses the financial realities of fertility treatments and why she views this as her greatest act of self-love yet. Plus, she answers a listener question about managing negative comments on social media and shares a helpful boundary setting tip from a recent interview with ESPN’s Andrea Carter.

MENTIONED IN THIS EPISODE
Spring Fertility

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@emilyabbate
@hurdlepodcast
@iheartwomenssports

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In this week’s episode, Emily’s sitting down with Anna Gibson, a powerhouse athlete who is truly redefining what it means to be well-rounded. Anna is a professional runner for Brooks and a newly-crowned 2026 Winter Olympian in ski mountaineering—or "skimo," as it’s affectionately known in the mountains.

Growing up in Jackson Hole, Wyoming, Anna was practically raised on skis, but it wasn't until she was already a seasoned professional runner that she decided to take on the world of competitive skimo—only seven months before her Olympic debut. Anna's journey is a testament to the fact that when you lean into curiosity and joy, the sky's the limit.

IN THIS EPISODE

• The "What If I Succeed?" Mindset: How reframing the fear of failure allowed Anna to embrace new challenges with zero hesitation.
• The Power of Being a Beginner: Why accepting she had room to grow became her greatest competitive advantage on the world stage.
• Plan B Philosophy: How having multiple passions and professional pursuits actually fuels her focus in each individual discipline.
• Tactical Crossover: The surprising ways track racing tactics and "jostling" translated to the start line of an Olympic skimo race.
• Nervous System Recovery: The importance of mental and physical decompression between high-intensity efforts, from Brooks Trail to Brooks Beast.
• Defining Success: How Anna moves beyond results to focus on becoming a well-rounded athlete and person.

QUOTABLE MOMENTS

• "You can simultaneously prepare for things, you don't know when they're going to happen. If you believe that you can do something, you can and you will."
• "I just had this feeling deep down that it would all work out. And it's very gratifying to feel like, okay, it actually did."
• "Trying to reframe it as 'what if I succeed?' and imagining what those two things look like and comparing them has been a very useful skill for me."
• "I think that the guiding principles have to be things that are renewable resources, and I think that curiosity and joy are two of those things."
• "Being a better athlete to me does not just mean winning the big trail races in the world... it’s really just a feeling in my body of gaining competence in every category that I’m able to."

SOCIAL
@annaagibsonn
@emilyabbate
@iheartwomenssports

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

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This week, Emily shares how she’s feeling during the final phases of preparation for her egg retrieval, and how she's been making an effort to be slower and connect with herself. Also discusses the importance of disconnecting and finding joy in offline activities, and answering a listener question on apps she uses for her morning routine, including Open for meditation, Strava for running, and Future for strength training.

MENTIONED IN THIS EPISODE
Follow Me On Strava
Check out the Open App
Join me on Future! Get your first month FREE.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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Haley Adams is back. After a ten-year career in CrossFit that started when she was just 14 years old, the 2018 Fittest Teen on Earth took a much-needed break in 2023. Today, she opens up about the weight of expectations and the intense pressure she felt after moving to the individual division. She discusses how negative social media comments impacted her body image and relationship with food, and how stepping away allowed her the space she needed to focus on both her mental and physical health.

Haley shares the joy of rediscovering her love for training, learning to prioritize wellness over burning calories, and the excitement of joining the Red Bull family. We also touch on her fifth-place finish at the 2024 CrossFit Games and her life beyond the box, (that's CrossFit-speak for gym) — including her love for Disney movies and her ever-growing family of animals.

IN THIS EPISODE

• Haley’s early start in CrossFit at age 14 and her transition from gymnastics.

• Winning the teenage division and the onset of intense pressure as an individual competitor.

• The impact of social media on her body image and mental health.

• Her decision to take a year off in 2023 and the "total mental breakdown" that led to it.

• The healing process, returning home to North Carolina, and rediscovering the fun in fitness.

• Learning to fuel her body properly and moving away from disordered eating habits.

• Her current training routine, recovery strategies, and the importance of a support system.

• Life outside the gym: Disney movies, her two cats, Australian Shepherd puppy, axolotl, and hermit crabs.

QUOTABLE MOMENTS

• "By taking that step back, I chose myself. And that’s the most beautiful example. I think so many amazing things came from that."

• "I realized like, sure I was at rock bottom, but it can’t get worse. Things get hard, but don’t give up on yourself."

• "I was training so much because I was scared that someone was going to outwork me ... just a tunnel vision, nothing else in the world mattered to me. That’s all I cared about."

• "It’s okay to still have bad days. It’s not the end of the world. It doesn’t mean that you’re taking a step backwards or going into your old ways."

• "Try to enjoy the whole process because it could be gone tomorrow. Once I learned to enjoy competing again, it was like a whole different experience."

• "I’ve learned to be a lot nicer to myself because, at the end of the day, this is the voice that you’re stuck with in your head. So you might as well make it nice."

SOCIAL
@haleyadamssss
@emilyabbate
@iheartwomenssports

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

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Today I’m getting real about a lesson I’ve been learning the hard way lately: you don't always know what you need until you need it. I dive into the vulnerability of my current journey with egg freezing, the mental weight of the unknown, and why sometimes the best thing you can do is simply surrender to the process.

I also answer a listener question from Avery about a struggle many of us share—sleep anxiety. I break down my non-negotiable "3-2-1 Rule" for better rest, the physiological benefits of a cool, dark room, and exactly what I do when I find myself wide awake at 3:00 a.m.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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This week, Emily sits down with Olympic Gold Medalist and World Champion surfer Caroline Marks. Fresh off the premiere of her new film Now Days, Caroline discusses the incredible evolution of female surfing and what it’s like to travel the world competing against her closest friends and biggest rivals.

She dives deep into the "savage mode" mindset required to win, the courage it took to step away from the tour at age 19 to prioritize her mental health, and how she learned to embrace the discomfort of being out of her comfort zone to eventually stand on top of the podium in Paris. Whether you're a surfer or just looking for a spark of motivation, Caroline’s journey of self-belief and tenacity is sure to inspire you to find your own flow state.

In this episode:

• The making of the film Now Days and bringing female surfing to a mainstream audience.

• The unique camaraderie and rivalry among the world's top female surfers.

• Growing up as the only girl among four brothers and how it shaped her competitive edge.

• The transition from Florida to California and the pressure of early professional success.

• Navigating the "savage mode" mindset: turning competition on and off.

• Coming up short in Tokyo 2021 and the four-year mental game leading to Paris 2024.

• The decision to take a break from the tour at 19 for mental health and the healing process.

• Caroline’s personal "I Am" statements and her morning routine for success.

• Learning to appreciate life beyond the board: sunsets, family, and simple joys.

• What it feels like to finally be an Olympic Gold Medalist and a member of the Hall of Fame.

QUOTABLE MOMENTS

"The beauty of life is you just keep evolving and growing, and you’ve just got to ride the roller coaster."

"When I’m in the water, I just turn into a different person ... you just go into savage mode. I’m trying to win."

"Good things happen outside your comfort zone. The best moments of my life have been from when I’ve been uncomfortable."

"I’m brave, I’m confident, I put the work in, I’m powerful, and I am doing what I love."

"Knowing that you’re the only one that’s you—that’s like a superpower."

SOCIAL
@carolinemarks
@emilyabbate
@iheartwomenssports

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

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Talking about owning the things that I'm good at and surrendering to the things that I cannot control. Plus: Answering a listener question on what to take into consideration when signing up for a half-marathon.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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This week, Emily sits down with Alexandria Gilleo, a celebrity makeup artist and wellness entrepreneur who has worked with icons like Sue Bird, Ali Krieger, and Breanna Stewart. Alex shares the story of her sudden health crisis—a diagnosis of endometriosis that nearly led to emergency surgery on leading up to a what was supposed to be an epic trip to the Paris Olympics.

The conversation explores how Alex navigates the high-pressures of her work with balance living in th Hudson Valley. She details her #hurdlemoment following the loss of her father, which served as the catalyst for her deep dive into holistic wellness. 

IN THIS EPISODE

• The "Sue Bird Method" of varying glam levels.

• Alex's non-negotiable morning and night rituals, featuring red light therapy and classical music.

• The power of manifestation and "execution boards."

• Why skin prep is the most important part of a long-lasting look.

• The evolving synergy between beauty and women's sports.

QUOTABLE MOMENTS

• "I really try to sit down with them and look at their face and see what is going to help with making them feel the most beautiful, confident person on the field, off the field, on the court, whatever it is."

• "I feel like this generation of athletes understands that beauty can be utilized as a tool. Makeup is not necessarily a mask ... it’s more about amplifying the look and showing the world every side of who they are."

• "In order to get what it is that you want, you have to act like you already have it. You have to own it and be so confident with it."

• "Everything is figure-outable. There is always light at the end of the tunnel. No matter how dark, how lonely, how sad, how heartbreaking something can feel, it's always going to get better."

SOCIAL
@alexgill
@emilyabbate
@iheartwomenssports

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

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Reflecting this week on a recent realization about the "disclaimer trap"—the habit of minimizing our own struggles or joys by comparing them to others' seemingly "bigger" life events. Also, answering a listener question on science of sauna use, covering its cardiovascular benefits and how to properly integrate it into a fitness routine without compromising muscle growth.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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