Talking about the power of a reset, and answering a listener question about how to handle "no" and think of it as redirection.

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What happens when your body, the very thing you've spent nearly two decades teaching others to harmonize with, begins to fail you in a way you never saw coming?

This week on the show, I'm sitting down with meditation teacher, and author Megan Monahan. Megan first appeared on Hurdle back in 2019, and today she returns to share a profoundly personal update. In late 2024, Megan faced a life-altering health hurdle: a diagnosis of Multiple Sclerosis (MS).

Megan takes us inside the raw moments of her diagnosis—from the sudden loss of vision in her right eye to an eight-hour wait in an UCLA emergency room. We discuss the power of the "meditation muscles" she built over 16 years and how they allowed her to meet this challenge with resilience instead of a victim mindset.

In this episode, we discuss:

• The sudden symptoms and 36-hour journey to an MS diagnosis.

• How a decade of spiritual practice reframed a "devastating" diagnosis into a "resurgence of purpose".

• The 4-7-8 breathwork framework and somatic shaking for navigating high-stress moments.

• Unmasking personality traits that are actually trauma responses.

• What it truly means to be authentic and "come home to yourself".

• Lessons learned from spiritual giants like Deepak Chopra and Wayne Dyer.

QUOTABLE MOMENTS

"You get to choose how a life-changing moment changes you. We all have the ability to author our story in whatever way we want."

"There is a part of you that can't be diagnosed with MS, that can't be broken up with, that can't be broke, that can't be relocated. That is who you are."

"We mistake the need to enjoy the experience or the process with finding value in it."

"You are not your thoughts. You don't have to believe every thought you have."

SOCIAL
@megmonahan
@emilyabbate
@iheartwomenssports

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How are you looking at the small wins in your day-to-day, and are you even noticing them at all? Plus: Answering a listener Q about being gentle with yourself in different seasons of life.

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@hurdlepodcast
@iheartwomenssports

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#389! Lexi Rodriguez knows a thing or two about the importance of trusting your gut. After famously committing to the University of Nebraska as an eighth-grader, she went on to become an integral part of their legendary volleyball program. Now a professional player for LOVB Nebraska, she’s navigating a new era of the sport while staying true to the qualities that make her a standout leader.

In today’s episode, Lexi opens up about making life-altering decisions at just 14 years old and the validation she felt from her support system during that whirlwind process. We discuss the "superpower" of quiet leadership and how she learned to lead through authentic connection rather than just being the most vocal person in the room. She also gets real about the mental transition from college to the pros, including the initial moments of doubt and the learning curve of playing against world-class veterans.

Lexi also shares her experience navigating the NIL era—managing what often feels like a second job—and why she prioritizes authenticity over constant content production. Plus, we dive into her empowerment app, SheSports, and her wellness non-negotiables, from a slow morning routine to the power of a long exhale to reset her nervous system mid-match.

IN THIS EPISODE

• The Big Decision: What it was like committing to a major university at 14 and the intuition that guided her.
• Quiet Leadership: How to be an effective leader through connection and authenticity rather than volume.
• The Pro Transition: Navigating the jump from college to professional volleyball and overcoming moments of self-doubt.
• NIL Realities: Balancing a professional athletic career with the demands of personal branding and social media.
• SheSports: The inspiration behind her app and the importance of fostering connections between generations of female athletes.
• Wellness & Performance: Her morning routine, journaling practice, and mid-match breathing techniques for mental clarity.
• Life Lessons: The best advice she’s received and how she defines her "why" today.

QUOTABLE MOMENTS

"At the end of the day, belief is just so strong. And when you believe in yourself, I feel like you can accomplish more than you ever thought you could.”

“I’m not the most vocal person, but I feel like I have a really big strength of connecting with people. It took me a while to realize that and use that as my leadership superpower."

"You’re going to have to get comfortable with something that isn’t really real to you... but staying true to yourself as much as you can is going to have a big impact."

"I’ve earned the right to be here, and I’ve earned the right to be confident. When you put it in perspective of all the work you’ve put in—how many reps you’ve actually done—it puts your mind at ease."

"I want to produce something that’s authentic and that really showcases my personality, me, and my story. It’s hard to just produce content every day when it doesn’t feel natural."

SOCIAL
@lexi.rodriguez___
@emilyabbate
@iheartwomenssports

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We all have them: "Monster" tasks on our to-do lists that we avoid for weeks or even months. For 5MF this week, I'm sharing a personal story about how I tackled mine by doing something I used to consider weak: Asking for help.

Aside from talking about "body doubling"—simply having another person in the room to keep you focused and anchored while you work, I also answer a listener question on dynamic versus static stretching. 

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@emilyabbate
@hurdlepodcast
@iheartwomenssports

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Listen to this episode, and upgrade your quality of life in 2026. In this week's podcast, Emily dives deep into a concept she calls Energy ROI—Return on Investment. As we navigate the start of a new year, it’s common to feel pressured to do more, but Emily challenges us to look at our calendars and ask: "What is the cost of this entry versus the payoff?"

Emily breaks down her "Four Quadrants of Effort" to help you identify where you are gaining momentum and where you are leaking energy. She also shares tactical tools like "Firing the Drain" and the "Power of the Floor" to help you move from decision fatigue into a state of strategic underperformance. By the end of this episode, you won't just have a to-do list; you'll have a "to-don't" list and a clear path to making this year one of actual growth, not just grinding.

IN THIS EPISODE

• The Four Quadrants of Effort: A breakdown of the Sweet Spot (Low Effort/High Joy), The Investment (High Effort/High Joy), The Drain (High Effort/Low Joy), and The Ghost (Low Effort/Low Joy).
• The Health Halo Trap: Why we often mistake suffering for progress and how to identify "healthy" habits that are actually costing you more than they give back.
• Four Pointed Questions: Emily offers an audit for your performance wellness versus your actual wellness.
• The Power of the Floor: Defining the bare minimum you do on your hardest days to ensure you never fail or "end up in the red."
• The 70% Rule: Why giving 70% effort to mundane tasks allows you to save 100% for the things that truly matter.
• Eliminating Decision Fatigue: How establishing a consistent routine and planning ahead can preserve your finite energy for the big hurdles.

MENTIONED IN THIS EPISODE

• The Pivot Year by Brianna Wiest
• Gabby Thomas on Hurdle

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@emilyabbate
@iheartwomenssports

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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.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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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
@gabbythomas
@emilyabbate
@iheartwomenssports

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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. 

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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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

CHECK OUT
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