Can't believe I'm typing this: Last episode of 2024, coming at you! Hurdle's going on a well-deserved two week season break before coming back January 1 in full force, and I'm talking today about how it feels to round out another year and what I'm looking forward to accomplishing in 2025. Plus: Answering a listener question about my go-to hair products for post-workout.

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R+Co Death Valley Dry Shampoo

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On the cusp of a new year, it's time to talk about what's coming down the pipe in the world of wellness. I sat down with my dear friend Amy Eisinger, Head of content at Well+Good, to talk about their annual wellness trends report and what we should look to focus on in the new year. We talk about the concept of hard vs. soft wellness, the rise of recovery tourism, the power of alone time, and why we should be prioritizing biophilia in 2025. I always learn something new from Amy and this conversation also allowed us to look at what we personally want to prioritize as we look to kick off another year of wellness. 

IN THIS EPISODE

Amy’s road that led to Well + Good (5:03) 

What women can expect when they go to Well + Good (9:15)

Amy and Emily look back at their 2024 wellness journey (11:05)

‘Soft’ vs. ‘hard’ wellness and how to integrate both into your routine (14:30)

Recovery tourism and the importance of restorative breaks in 2025 (20:15)

The emotional relationship with money and how we find financial freedom (26:03)

A rebrand for alone time + solo travel (30:40) 

What is biophilia and why we need more of it in the new year (37:31)

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Are you worried that you should have it all figured out? You're not alone. Talking about my plans going into 2025, and getting intentional about the down time. Plus: Answering a listener question about how to become a morning workout person.

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Noelle Lambert is grateful that she lost her leg in a tragic 2016 accident. Without that hurdle, she says that she wouldn't be the person she is today. For episode 331, the two-time Paralympian opens up about what life's been like coming into her own as an adaptive athlete, and how she needed to grieve the loss of her limb to truly be able to move forward despite wanting to be "strong." She also shares how her village helped her during her toughest moments, what it was like competing at the Paralympics in both the 100m and long jump events, as well as some insight onto her time on Survivor and what it was like integrating back into society post-reality TV.

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What happens when you're honest with yourself about where you are now? Well, what ~can~ happen is change, and some fun results. Reflecting on Thursday's turkey trot, landing a new personal best, and letting go of the past. Plus: Answering a listener question about my go-to book gift.

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MENTIONED IN THIS EPISODE

The Pivot Year

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I’ve done plenty of live shows in my almost seven years of podcasting. Still, there was something really special about Wednesday night in Austin. Roughly 1,700+ miles from home, I sat down in a packed Austin venue of 150+ women with our surprise guest — 2024 Olympian and the fastest woman from Ireland, Rhasidat Adeleke. We talked about what it was like for her to move to the states for college from Ireland and to level up within sport, and how she’s managed the heartbreak of coming in fourth at the Games. 

We laughed. We cried. We smiled — a lot.

I sat there in awe. Of her mindset, tenacity, and vulnerability, especially when it came to recapping that August race. In this week's episode, she talks about the highs and lows of competition, embracing the good with the bad, and whether or not she has a favorite taco in Austin. Plus: Her hopes for "what's next?" and her favorite Nike sneaker.

IN THIS EPISODE

(6:00) What Rhasidat changed within her running technique to better her stride

(9:24) Mindset training: Has she done any, and how has she has used experience to get her mind right to go after her big goals.

(10:26) You need to have short term memory with failure, don’t let it drag you down.

(11:30) Why Rhasidat made the decision to move to Texas, and how it felt for her at first to move to the United States

(15:05) Rhasidat talks about her upbringing in Ireland and what she’s most grateful for

(20:00) How Rhasidat defines success

(25:19) How training in college is different than going pro

(30:50) How she felt walking into the Olympic stadium for the first time and arriving in Paris

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MENTIONED IN THIS EPISODE

New York City Marathon Recap

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There's something important about being able to find the calm in stillness. As I finish up my final work trip of the year, I'm reflecting on where I've been and where I'm (not) going. Plus: Answering a listener question about making and maintaining friendships in your thirties.

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⁠Sneaker Shopping Guide⁠

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It's here: Recapping my 2024 New York City Marathon experience on the show today! Including: Why I decided to run, how I got my entry, and what the training cycle entailed (and also, what it didn't). Plus: My race day prep, how I owned my no, and details from how I felt throughout the duration of the course. Plus: Some insights on what's next after finishing in 3:28:33 (plus, how that makes me feel) — how I'm feeling now, and what my biggest takeaways were from my 14th 26.2-mile race.

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Chicago Marathon Recap

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If you want to feel hyped to go after your next big goal, this episode is for you. Sat down with Olympians and Brooks athletes Chari Hawkins and Josh Kerr in New York recently for a life show, and debriefed a crazy summer and the work went into showing up in Paris. Chari — Olympic heptathlete — opens up about mental health after a disappointing Games. And Josh? The silver medalist and current mile record holder on US soil gives his perspective on hard work and the importance of trusting the process. These are two unbelievable athletes with inspiring advice and unique perspectives on training for success and overcoming the hurdles that come with striving for greatness. 

IN THIS EPISODE

Josh’s recollection of his silver 1500 meter race in Paris (4:40)

Executing your plan A and how to pivot when you need to refocus on your plan B (6:15)

How to show up again after not getting the result you wanted (11:10)

Chari’s ‘why’ and her perspective on the heptathlon (15:06)

Josh’s self belief and the importance of trusting the process (17:50)

How to focus on positive self talk when negative thoughts creep in (24:05)

Chari’s biggest takeaway from the Paris Games (31:40)

Advice for anyone having to navigate injury (35:10)

The opportunity costs that goes with performing and such an elite level (39:10)

What Chari and Josh are doing to stay excited for what’s ahead after Paris (47:10)

Chari on vulnerability and relatability (54:12)  

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I've been trying to be more mindful about how I get from point A to point B, and it's making a major difference. Sharing some insights, plus answering a listener question about sneaker shopping and what every runner should have in their rotation.

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MENTIONED IN THIS EPISODE

Sneaker Shopping Guide

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