We’re back! In this 5-Minute Friday, Emily gets real about navigating the messy, anxious, and exciting headspace that comes right before leaving for a month-long trip to Australia and running the Sydney Marathon. Between late-night concerts, marathon taper phantom pains, and a packed travel schedule, one big question keeps coming up: How do you keep showing up consistently?

Emily breaks down the two mindset shifts that keep her moving—even when motivation is nowhere to be found. Plus, she answers a listener question about how to achieve the ultimate slicked-back low bun without damaging your hair.

IN THIS EPISODE


Jess Sims on Hurdle


TIGI Bed Head Hair Stick (Wax Stick)

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@emilyabbate
@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. 

We&rsquo;re back! In this 5-Minute Friday, Emily gets real about navigating the messy, anxious, and exciting headspace that comes right before leaving for a month-long trip to Australia and running the Sydney Marathon. Between late-night concerts, marathon taper phantom pains, and a packed travel schedule, one big question keeps coming up: How do you keep showing up consistently?
Emily breaks down the two mindset shifts that keep her moving&mdash;even when motivation is nowhere to be found. Plus, she answers a listener question about how to achieve the ultimate slicked-back low bun without damaging your hair.
IN THIS EPISODE
<ul data-path-to-node="9">
<li>
<a href="https://podcasts.apple.com/us/podcast/at-what-cost-jess-sims-on-setting-boundaries-injury/id1330434098?i=1000784008015https://podcasts.apple.com/us/podcast/at-what-cost-jess-sims-on-setting-boundaries-injury/id1330434098?i=1000784008015">Jess Sims on Hurdle</a>
</li>
<li>
<a href="https://on.ltk.com/+QswjiUeHcqQ4jlTDixh-zg">TIGI Bed Head Hair Stick (Wax Stick)</a>
</li>
</ul>
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>
SUBSCRIBE: <a href="https://www.youtube.com/@hurdlepodcast">Hurdle's YouTube Channel</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email&nbsp;<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: Motivation Follows Action (Not the Other Way Around)

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/407074dd-6f46-4e69-bffc-b4ac0147e6c7/transcript

Live from the dreamy landscape that is Fiji, Emily reflects on the art of intentional recovery fresh off 26.2 miles in Sydney. It is easy to step up as an "energy dealer" for everyone else, but you cannot pour from an empty cup. This week is all about prioritizing your own rest, recalibrating after major milestones, and taking real ownership of your self-care.

Later in the episode, Emily answers a listener question from Ella, a volleyball player struggling with comparison and the pressure to prove her worth to others. Emily dives into how to flip the mental script from external validation to internal joy, plus practical tools like using physical anchors on the court to reset between points.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

SUBSCRIBE: Hurdle's YouTube Channel
SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

Live from the dreamy landscape that is Fiji, Emily reflects on the art of intentional recovery fresh off 26.2 miles in Sydney. It is easy to step up as an "energy dealer" for everyone else, but you cannot pour from an empty cup. This week is all about prioritizing your own rest, recalibrating after major milestones, and taking real ownership of your self-care.
Later in the episode, Emily answers a listener question from Ella, a volleyball player struggling with comparison and the pressure to prove her worth to others. Emily dives into how to flip the mental script from external validation to internal joy, plus practical tools like using physical anchors on the court to reset between points.
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>
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5-MINUTE FRIDAY: Intentional Rest Isn't Selfish

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/3177840d-a60f-42eb-bda5-b4ba0158c219/transcript

Olympic and World Champion sprinter Twanisha "TeeTee" Terry joins the show to talk about navigating the mental and physical hurdles of forced rest. Sidelined by a lower back injury during what was supposed to be a dominant year, TeeTee opens up about shifting from “Phenomenal 2026” to “Patient 2026,” working through the frustration of moving recovery timelines, and finding clarity alongside her Star Athletics training group. She also discusses the mental shift between running the 4x100m relay versus the open 100m, how she cultivates passions outside of track—from crocheting and Lego building to authoring children’s books and running her nonprofit—and why staying true to yourself is the ultimate measure of success.

IN THIS EPISODE


Navigating Forced Rest & Injury: TeeTee breaks down the lower back injury that halted her season, managing timeline pushbacks, and the mental shift required to embrace “Patient 2026.”


The Power of Communication & Clear Milestones: How transparent conversations with coaches Dennis Mitchell and Sharif Lewis, alongside PT Brian, helped align everyone on realistic recovery goals.


The Need for a True Reset: Why asking for a complete week off to visit family and her college coach helped reset her mental drive.


Open 100m vs. 4x100m Relay Mindset: Breaking out of robotic “technical mode” in individual blocks to channel the unmatched confidence she brings to the second leg of the relay.


Track & Field’s Accessibility Hurdle: Why the gap between the everyday running boom and track fandom comes down to broadcasting paywalls, fragmented meet schedules, and media access.


Life Beyond the Oval: How writing children’s books, crocheting, building Legos, and running Starting Blocks for Dreams provide balance and identity beyond athletics.


Academic Discipline: Earning a bachelor’s degree from USC in three years, completing a master’s in one, and balancing 20-unit semesters during heavy training blocks.


Learning Healthy Selfishness: Why the natural “team mom” and eldest of seven had to learn to protect her own cup before pouring into others.

QUOTABLE MOMENTS


"I really was on go all those years, so I’m definitely looking at it as a moment to be able to step back and just rest. Even though it was a forced rest, I’m okay with it."


"You have to see yourself working for something. I know you’re not competing, but aim as if you’re working to compete... because that will help your healing."


"Comparison is the thief of joy. Make sure you’re focusing on yourself and trusting your own journey."


"I never know who’s watching. You want to make sure you’re you, through and through, and you just stay true to who you are."

SOCIAL
@teeteeterry_
@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.

Olympic and World Champion sprinter Twanisha "TeeTee" Terry joins the show to talk about navigating the mental and physical hurdles of forced rest. Sidelined by a lower back injury during what was supposed to be a dominant year, TeeTee opens up about shifting from &ldquo;Phenomenal 2026&rdquo; to &ldquo;Patient 2026,&rdquo; working through the frustration of moving recovery timelines, and finding clarity alongside her Star Athletics training group. She also discusses the mental shift between running the 4x100m relay versus the open 100m, how she cultivates passions outside of track&mdash;from crocheting and Lego building to authoring children&rsquo;s books and running her nonprofit&mdash;and why staying true to yourself is the ultimate measure of success.
IN THIS EPISODE
<ul data-path-to-node="2">
<li>
Navigating Forced Rest &amp; Injury: TeeTee breaks down the lower back injury that halted her season, managing timeline pushbacks, and the mental shift required to embrace &ldquo;Patient 2026.&rdquo;
</li>
<li>
The Power of Communication &amp; Clear Milestones: How transparent conversations with coaches Dennis Mitchell and Sharif Lewis, alongside PT Brian, helped align everyone on realistic recovery goals.
</li>
<li>
The Need for a True Reset: Why asking for a complete week off to visit family and her college coach helped reset her mental drive.
</li>
<li>
Open 100m vs. 4x100m Relay Mindset: Breaking out of robotic &ldquo;technical mode&rdquo; in individual blocks to channel the unmatched confidence she brings to the second leg of the relay.
</li>
<li>
Track &amp; Field&rsquo;s Accessibility Hurdle: Why the gap between the everyday running boom and track fandom comes down to broadcasting paywalls, fragmented meet schedules, and media access.
</li>
<li>
Life Beyond the Oval: How writing children&rsquo;s books, crocheting, building Legos, and running Starting Blocks for Dreams provide balance and identity beyond athletics.
</li>
<li>
Academic Discipline: Earning a bachelor&rsquo;s degree from USC in three years, completing a master&rsquo;s in one, and balancing 20-unit semesters during heavy training blocks.
</li>
<li>
Learning Healthy Selfishness: Why the natural &ldquo;team mom&rdquo; and eldest of seven had to learn to protect her own cup before pouring into others.
</li>
</ul>
QUOTABLE MOMENTS
<ul data-path-to-node="5">
<li>
"I really was on go all those years, so I&rsquo;m definitely looking at it as a moment to be able to step back and just rest. Even though it was a forced rest, I&rsquo;m okay with it."
</li>
<li>
"You have to see yourself working for something. I know you&rsquo;re not competing, but aim as if you&rsquo;re working to compete... because that will help your healing."
</li>
<li>
"Comparison is the thief of joy. Make sure you&rsquo;re focusing on yourself and trusting your own journey."
</li>
<li>
"I never know who&rsquo;s watching. You want to make sure you&rsquo;re you, through and through, and you just stay true to who you are."
</li>
</ul>
SOCIAL <a href="https://www.instagram.com/teeteeterry_/?hl=en">@teeteeterry_</a> <a href="https://www.instagram.com/hurdlepodcast/?hl=en">@hurdlepodcast</a> <a href="http://instagram.com/emilyabbate">@emilyabbate</a> <a href="http://instagram.com/iheartwomenssports">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>
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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show.&nbsp;
Listen to&nbsp;Hurdle with Emily Abbate on the <a href="https://news.iheart.com/apps/">iHeartRadio app</a>, Apple Podcasts, or wherever you get your podcasts.

The Discipline of a World Champion: Twanisha 'TeeTee' Terry On Navigating Forced Rest, Star Athletics & Finding Clarity In The Comeback

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/f7b86884-ebbb-44e9-911d-b4b70148043f/transcript

Live from Sydney, Australia, Emily checks in ahead of running her 16th marathon. She reflects on navigating the 24-hour travel journey, dealing with an accidental five-hour jet-lag nap, and why experience doesn't eliminate race-week nerves—it just gives you the tools to respond instead of react when plans go sideways.

Then, she dives into a listener question about how to find and vet a credible run coach, breaking down key certifications to look for and why finding someone who understands your "why" matters just as much as credentials.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

SUBSCRIBE: Hurdle's YouTube Channel
SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

Live from Sydney, Australia, Emily checks in ahead of running her 16th marathon. She reflects on navigating the 24-hour travel journey, dealing with an accidental five-hour jet-lag nap, and why experience doesn't eliminate race-week nerves&mdash;it just gives you the tools to respond instead of react when plans go sideways.
Then, she dives into a listener question about how to find and vet a credible run coach, breaking down key certifications to look for and why finding someone who understands your "why" matters just as much as credentials.
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>
SUBSCRIBE: <a href="https://www.youtube.com/@hurdlepodcast">Hurdle's YouTube Channel</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email&nbsp;<a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;

5-MINUTE FRIDAY: G'day, Sydney

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/cddac183-3487-4a5e-ae27-b4b301858302/transcript

5-MINUTE FRIDAY: Motivation Follows Action (Not the Other Way Around)

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