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.

SOCIAL
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@hurdlepodcast
@iheartwomenssports

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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

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.
SOCIAL <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/iheartwomenssports/?hl=en">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email <a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live happier, healthier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live happier, healthier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle with Emily Abbate

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live healthier, happier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live healthier, happier, more motivated lives. New episodes every Tuesday and Friday.

5-MINUTE FRIDAY: Do This Essential Self-Audit Before 2026

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/1f12f82a-4d1f-44d2-9f4f-b3b70186d179/transcript

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.

SOCIAL
@elysekopecky
@hurdlepodcast
@emilyabbate
@iheartwomenssports

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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ASK ME A QUESTION: Email hello@hurdle.us 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.

This week on Hurdle, Emily is joined by Elyse Kopecky&mdash;three-time New York Times best-selling author, educator, and co-author of the Run Fast, Eat Slow cookbook series with Olympian Shalane Flanagan&mdash;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&mdash;while living abroad&mdash;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, <a href="https://superheromuffins.com/">here</a>.
<hr data-path-to-node="9">
QUOTABLE MOMENTS
<ul data-path-to-node="11">
<li>
&ldquo;Raising kids that are watching me do something that I&rsquo;m so passionate about is the biggest gift of all in this whole career journey.&rdquo;
</li>
<li>
&ldquo;I think so many Americans have no idea how good you can feel.&rdquo;
</li>
<li>
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."
</li>
<li>
&ldquo;Real food does not cause weight gain. Let&rsquo;s just like stop even thinking that.&rdquo;
</li>
<li>
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."
</li>
<li>
&ldquo;You&rsquo;ll have a horrible stomach ache if you eat when you&rsquo;re super stressed.&rdquo;
</li>
<li>
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."
</li>
<li>
On the surprising benefit of her injury struggles: &ldquo;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.&rdquo;
</li>
</ul>
IN THIS EPISODE
<ul data-path-to-node="11">
<li>
Pivoting to CPG: The decision to launch the direct-to-consumer Superhero Muffins baking mix.
</li>
<li>
The Low-Fat Lie: Elyse's experience suffering from athletic amenorrhea, low bone density, and stress fractures due to not eating enough healthy fats.
</li>
<li>
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.
</li>
<li>
Dieting &amp; Deprivation: How to shift the mindset from deprivation to "Indulgent Nourishment".
</li>
<li>
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.
</li>
<li>
Protein Obsession: Why high-protein diets are often overdone and the importance of balanced meals that include healthy fats and complex carbohydrates.
</li>
<li>
Gut Health &amp; Stress: How high stress and not eating during a "rest and digest" state can destroy your digestion and prevent nutrient absorption.
</li>
<li>
Stress Combatting Tip: Using movement&mdash;like a short walk or quick sprint&mdash;to lower cortisol levels before sitting down for a meal.
</li>
<li>
The Entrepreneurial Grind: The challenges of launching a small food brand against major competitors with large marketing budgets.
</li>
<li>
Career Resilience: The journey from a successful career at Nike, to a culinary school detour, and finally finding her passion.
</li>
</ul>
SOCIAL <a href="https://www.instagram.com/elysekopecky/?hl=en">@elysekopecky</a> <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.instagram.com/iheartwomenssports">@iheartwomenssports</a>
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ASK ME A QUESTION:&nbsp;Email <a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;
Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

384. Beyond Calories: Ditching Diet Culture to Heal Your Gut and Fuel Your Life With Best-Selling Author Elyse Kopecky

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/26dc56a3-63dd-4dca-8d88-b3b40156c286/transcript

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

SOCIAL
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@hurdlepodcast
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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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 <a href="https://podcasts.apple.com/kg/podcast/hurdlemoment-expert-tips-for-a-better-nights-sleep/id1330434098?i=1000609612235">Expert Tips For a Better Night's Sleep</a>
SOCIAL <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/iheartwomenssports/?hl=en">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email <a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;<a href="https://anchor.fm/hurdle/message">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>

5-MINUTE FRIDAY: Happiness Hack = Don't Let A Bad Minute Make For a Bad Day

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/4d96e12b-7cdc-48ff-87d4-b3b001603ca2/transcript

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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Seema on LinkedIn
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ASK ME A QUESTION: Email hello@hurdle.us 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.

This week, I&rsquo;m sitting down with Seema Simmons, the General Manager of Running for North America at Nike. Seema&rsquo;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
<ul>
<li>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.</li>
<li>The handwritten note from her mom that gave her the courage to trust her own intuition and pursue a different path.</li>
<li>How her background in team sports shaped her leadership style, emphasizing hard work, teamwork, and knowing your role.</li>
<li>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.</li>
<li>Finding balance between a busy career and motherhood, and the "loud" message of women sacrificing family for work.</li>
<li>The importance of being an authentic, quiet leader in a corporate environment and balancing that with stepping into your power.</li>
<li>Nike&rsquo;s approach to making running more inclusive and less intimidating, especially for women, and thinking "big" with audacious goals.</li>
<li>Why passion and building a strong family-like culture is key to a long career in the sports industry.</li>
</ul>
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 <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.linkedin.com/in/seema-simmons-279516a">Seema on LinkedIn</a> <a href="https://www.instagram.com/iheartwomenssports">@iheartwomenssports</a>
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ASK ME A QUESTION:&nbsp;Email <a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;
Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

383. Trust Your Gut: The Importance Of Embracing The Unknown & Vulnerable Leadership With Seema Simmons, GM Of Nike Running for North America

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/3c332dd9-01a5-4183-aafc-b3ae00bd5a76/transcript

5-MINUTE FRIDAY: Do This Essential Self-Audit Before 2026

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