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

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 <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: Progress Is Never Linear

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/83d7b96e-ed60-414a-a15f-b3cc01613410/transcript

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

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.

How do you transition from the world&rsquo;s most promising talent to a triple Olympic gold medalist while balancing a Master&rsquo;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"&mdash;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
<ul>
<li>The emotional high of winning individual gold in Paris</li>
<li>Juggling Ivy League academics with elite track and field training</li>
<li>Why she pursued a Master&rsquo;s in public health and how it shapes her worldview</li>
<li>Her "I&rsquo;m choosing me first" mantra regarding health and recovery</li>
<li>The evolution of her mental toolkit and handling Olympic-level pressure</li>
<li>Her partnership with Amazfit and the role of data in her wellness routine</li>
<li>Looking ahead: Goals and dreams for the 2028 Los Angeles Olympics</li>
</ul>
QUOTABLE MOMENTS
On Purpose and Perspective
<ul>
<li>"It&rsquo;s bigger than me. It&rsquo;s about my purpose and what I want to show the younger generation."</li>
<li>"Success is not defined by the speed at which you reach your goals."</li>
</ul>
On Mental Health and Longevity
<ul>
<li>"I'm choosing me first. Health and longevity beat pressure and headlines every time."</li>
<li>"If you get caught up in needing to prove you belong, you've already lost the plot."</li>
</ul>
On Resilience
<ul>
<li>"Setbacks and rejections are all part of the journey and present valuable learning opportunities."</li>
<li>"My bronze in Tokyo was a testament to resilience after a year of personal setbacks."</li>
</ul>
SOCIAL <a href="https://www.instagram.com/gabbythomas/?hl=en">@gabbythomas</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:&nbsp;Email hello@hurdle.us 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.

The Pursuit of Purpose: Gabby Thomas On How To Block Out External Critics, Curate Your Internal Dialogue & Define Success On Your Own Terms

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/69fa3961-bf17-49f0-9be4-b3ca00c14855/transcript

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

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG 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. 

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.&nbsp;
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;

5-MINUTE FRIDAY: What's Your Word For 2026?

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/ee349c06-25f3-4469-8086-b3c50169bd22/transcript

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
Anna's sponsor, Nulo

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.

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&mdash;it&rsquo;s about the grit it takes to get there.
In today&rsquo;s conversation, Anna opens up about the "good busy" season of life she&rsquo;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
<ul>
<li>How Anna navigated the disappointment of the Paris Olympics</li>
<li>The "good busy" of wedding planning alongside pro-athlete training</li>
<li>Her specific "good things only" track journaling process</li>
<li>The role of nutrition and her partnership with Nulo</li>
<li>How to compartmentalize during a multi-event competition like the heptathlon</li>
<li>Learning to be uncomfortable in order to grow</li>
<li>The influence of icons like Jackie Joyner-Kersee on her career</li>
</ul>
QUOTABLE MOMENTS
On Resilience and Disappointment
<ul>
<li>"I&rsquo;ve been really low before; I&rsquo;ve wanted to quit the sport before. That was temporary. So now I have that perspective where I can zoom out a little bit."</li>
<li>"You think, 'Oh, my whole life will change when I get the gold medal.' And it really doesn't. You're still you."</li>
</ul>
On the Mental Game
<ul>
<li>"In my track journal, I only write down good things. I only write down things I want to remember, do again, or feel."</li>
<li>"I feel like I write my mindset for track day into existence the night before."</li>
</ul>
On Growth and Grit
<ul>
<li>"You need to be uncomfortable to grow. That&rsquo;s what all of training is."</li>
<li>"No matter what is going on in my life, off the track, on the track, no matter what injury, it&rsquo;s like I always just come back to the work."</li>
</ul>
SOCIAL <a href="https://www.instagram.com/annaa.hall/">@annaa.hall</a> <a href="instagram.com/emilyabbate">@emilyabbate</a> <a href="instagram.com/iheartwomenssports">@iheartwomenssports</a>
CHECK OUT <a href="https://nulo.com/ambassador-stories/anna-hall-and-emma">Anna's sponsor, Nulo</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:&nbsp;Email hello@hurdle.us 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.

From Heartbreak to World Champion: How To Navigate Expectations, Think Forward & Journal Your Way To Success With Heptathlete Anna Hall

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/88e40d25-b45d-49a3-ad4c-b3c2015a0ef8/transcript

5-MINUTE FRIDAY: Progress Is Never Linear

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