In today’s episode, I interview my mother, Ann Johnson.
I often get asked by parents about what their kid needs to do to make it to the next level. I believe the driving force must come from the kid, but parents can have a huge impact on a child’s well-being. My mom is one of my biggest supporters and is a big reason I am where I am today. She’s also a freak of nature athlete and can kick my butt in workouts.
In our conversation we talk about
-her favorite type of workouts, including one that can easily be done at home
-why she didn’t get involved with coaches decisions, even if she disagreed
-the most challenging aspect of parenting a female athlete
-her stance on kids playing multiple sports vs specializing on one
-why parenting athletes is like being a full time chauffeur
-the delicious meals she cooked for my teammates and the crazy games she had us play while w/ the Portland Pilots, Sky Blue FC, and the Portland Thorns
And more.
Enjoy my conversation with my favorite mother in the whole wide world.
Share the love
Follow Ann Johnson:
On Instagram: @annclairej
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode, I interview former professional soccer player and humanitarian Elli Reed. Throughout her career, Elli played seasons in Boston, Seattle, Sweden, Germany and Australia. Over the years, Elli’s passion for giving back to her community has strengehtened. She continues to use her platform to support causes she believe in.
Elli and I recently partook in a trip with the nonprofit Crooked Trails to help construct a soccer field in the remote village of Vicos, Peru.
In our conversation talk about:
-how this Peru trip changed her outlook on life and her future aspirations
-why she thinks Vicos, Peru completely curbed her anxiety about everyday worries
-Schooling little boys in pick-up soccer on the street
-Dealing with the ups and downs of athletics and her ever-changing relationship with soccer
-The documentary she watched that influenced her decision to go vegan
-Her go-to artists that get her to drop it low on the dance floor
And more.
Enjoy my conversation with the nature-loving, traveler Elli Reed.
Share the love
Follow Elli Reed
On Twitter: @ellireed
On Instagram: @ellireed
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode I interview Wild Friends cofounders Keeley Tollitson and Erika Welsh. Keeley and Erika’s nut butter company was born one afternoon, in their University of Oregon dorm room. As life-long athletes, Keeley and Erika shared an affinity for peanut butter’s convenient, healthy, and delicious profile. One day, they decided to concoct their own peanut butter. Their creation received hype from friends, the farmers, the Eugene farmers market, and local stores. After an appearance on the television show Shark Tank, they decided to drop out of college and focus all their efforts on their business. Six years later, Wild Friends is now one of the fastest growing nut butters in the nation, raking in 7 million dollars in sales. In 2017, they were featured on Forbes 30 under 30 for food and drink.
In our conversation we talk about
-how being athletes has greatly influenced their business decisions
-why they chose to drop-out of college
-the advantage of having absolutely no idea what you are doing
-what it’s really like to be on Shark Tank
-their vow to fulfill my dream of swimming in a pool of nut butter (yup, I’m weird)
-Portland’s November Project, a free fitness movement led by Keeley (if you’re in the Portland I highly recommend checking
And more.
Wild Friend’s nut butter, are legit my fave nut butter (particularly the peanut butter cashew superbutter) This isn’t an ad. I just love them. The nut butters. And Keeley and Erika. But mostly the nut butters (jk).
Enjoy my conversation with the badass nut butter bosses Keeley and Erika.
Share the love
Follow Wild Friends, Keely, and Erika:
On Twitter: @2wildfriends , @KeelyTillotson
On Instagram: @wildfriends, @keely_t , @erikawelsh12
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode, I interview professional long distance runner Emily Infeld. Emily was one of the first women to join Jerry Schumacher’s Portland-based running group, the Bowerman Track Club, which encompasses some of the best runners in the world.
One of my favorite things about our conversation, is that despite Emily’s bubbliness and positivity, she candidly shares her internal struggles-including when she suffered a stress fracture just months before the Olympic trials (the race she’d been training for the past four years). In her lowest state, after a couple weeks of coping via snarfing down peanut butter and bon bons in bed, Emily persevered by accepting where she was and giving her best on that given day. Her strategies worked as she competed in the 2016 Summer Olympics and earned a 3rd place in the World Championship finals.
In our conversation, we talk about
-The benefits of high altitude training and other running “hacks”
-Her college track days (with Portland Thorns FC Emily Menges)
-What it’s like training with her childhood idols, Shalane Flanagan and Kara Goucher
-Why she takes just one full day off every two months
-How she recovers from training sessions
And a lot more.
Enjoy my conversation with the upbeat, very fast human Emily Infeld.
Show Notes
:50 Who is Emily Infield?
3:10 The benefits of altitude training
6:57 What running hacks does Emily use? Cyrotherapy
8:20 Has Emily always known how to rest her body?
10:24 Emily’s recovery day
12:20 What does Emily do to release from the pressure of running?
13:50 Emily’s ombre hair & baking
16:02 Emily Menges’ Georgetown running
18:10 How did Emily choose Georgetown?
19:54 What other sports did young Emily participate in?
21:55 When did Emily start specializing in running?
23:15 Emily’s first Olympic dream
24:40 Emily’s path to the Bowerman Track Club
27:45 Her training partners: Shalane Flanagan & Kara Goucher
29:39 What made the recruiting visit to Portland special?
30:52 Is Emily an analyzer or go with the flow personality?
31:49 Emily’s 1st training session with her idols
33:50 What is the training team like?
34:50 Is everyone’s training regime the same?
37:05 How helpful is training in a small team atmosphere?
39:12 World Championship experience 2015
42:23 How did she qualify for the Olympics?
43:37 Emily’s stress fracture recovery
45:49 How did Emily emotionally react to her setbacks?
49:38 What did it feel like for Emily to run in the Olympics?
52:50 Balancing competitiveness, setbacks and the appreciation of the sport
55:37 How does Emily get thru a mediocre track workout?
57:06 What would Emily tell her 12 year old self?
58:41 What are the best ways to recover after a run?
59:53 What music does Emily listen to while she runs? Her obsession with Blink 182
1:00:47 Is running a form of mindfulness for Emily?
1:02:10 Emily’s morning routine
1:03:21 What body or mental prep does Emily do before training?
1:04:26 Biggest misconception that people have about Emily?
1:06:26 How does Emily get herself out of mental slumps?
1:08:12 Emily’s favorite failure
1:11:20 What is Emily’s favorite accomplishment?
1:13:38 What is Emily’s one simple tip for female athletes?
Follow Emily:
On Twitter: @emily_infeld
On Instagram: @EmilyInfeld
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode I reflect upon my experience playing for my hometown team, and one of the best women’s club teams in the world, Portland Thorns FC. Representing the Rose City will always hold a special place in my heart and I’ll remember it forever and ever and ever. Thanks to everyone who has been a part of my journey thus far. Much love Portland!
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode, I interview Australian national soccer team member, Caitlin Foord. Caitlin grew up a 2 minute walk from the beach in Lake Illawarra, New South Wales, Australia. Before Caitlin took up soccer, she participated in athletics, touch football, and surf life saving. At age 9, Caitlin played in her first soccer game at age and scored 6 goals. She hasn’t stopped netting goals since. Caitlin scored a goal in her first appearance with the Matildas. At 16,, she was the youngest Australian player to play in a World Cup and was voted the Best Young Player of the tournament. Caitlin has played in the the Australian W-league with Sydney FC and Perth Glory, in the National Women’s Soccer League (NWSL) with Sky Blue FC, and is is currently playing in the Japan Women’s Football League with the Vengalta Sendai Ladies.
In our conversation, we talk about
-the biggest differences between playing in Japan, USA, and Australia
-the times she had to sell chocolate bars at school to afford to go to soccer tournaments
-the sacrifices her mom, a single parent, made to help Caitlin pursue soccer
-why Caitlin hates warming-up
-her experience with being burned-out from soccer, and the strategy she used to fall back in love with her sport
-why she thinks the Matildas' world ranking has continued to rise
-her love affair with music festivals, her dog Peach, and Chipotle
And more.
Enjoy, my conversation with Caitlin Foord!
Show Notes
:48 Who is Caitlin Foord Sky Blue FC
2:50 Caitlin’s adjusting to the Japanese culture
6:40 Caitlin’s Japanese team - Vegalta Sendal
7:24 How does Japanese soccer style compare to US/Australian?
11:40 Cailtin’s early soccer travel and struggles of homesickness
16:00 Cailtlin’s childhood home, Illawarra
17:40 Cailtin’s young star in soccer v. touch football
21:55 Her mom’s single parent support and selling chocolate bars to pay for tournaments
27:23 Australian Nat’l team call up at 16 years old.
32:10 Cailtin’s favorite game
35:38 Her ability to separate soccer from other aspects of her life
40:29 Has she ever been burnt out from soccer?
43:20 Are their training things that Cailtin doesn’t like?
45:29 Caitlin’s morning routine
@bcam00
47:01 Caitlin’s free time activities
48:15 Caitlin’s biggest misconception about herself
50:28 Is Caitlin a go with the flow athlete or an overthinker?
51:50 Her biggest accomplishment
52:45 What does she want to accomplish before she retires? And how does she want to be remembered?
53:45 Caitlin’s pregame body and mental prep
54:30 How does she deal with a bad game?
56:13 Best opponent and best teammate
@samkerr1
59:38 Best game day chants
1:00:39 Biggest life lesson from playing soccer
1:01:55 How does Caitlin eat a taco?
1:02:58 One simple tip for female athletes
1:04:22 Caitlin Foord
Follow Caitlin:
On Twitter: @CaitlinFoord
On Instagram: @CaitlinFoord
Caitlin’s obsession with her dog Peach (Instagram: @BrindlePeach
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode, I interview ultra-runner Paige Pattillo. Paige grew up running in her hometown Bothell, Washington. She ran cross country at the University of Portland. Two years ago, at the age of 26, Paige ventured into the ultra-running racing scene. Paige recently completed in the Gorge Waterfall 100k, and because of her finish, was one of just ten people to receive a golden ticket to the Western States, one of the most competitive and prestigious 100 mile races in the world.
Who in their right mind would want to run 100 miles? I did not understand it, until I did some investigation. After talking with Paige, it’s clear why people catcha the ultra-running bug.
Paige is a very inquisitive soul and we go deep into her mindset during her races.
In our conversation we talk about:
-why Paige and her wife, former Seattle Reign FC Player Keelin Winters Pattillo, lived in a camper van for over 3 months in Australia for their honeymoon
-Paige’s counter-cultural motto “just don’t do it” and how training less improved her performance.
-Her experience with “runner’s high” and how she loses sense of time.
-How she deals with the negativity during the lowest point of her races.
-Her training regimen for the Western States 100 mile race
-Why she believes every human, physiologically, was made perfectly for long distance running
And more.
Here’s the the 100 mile Western States documentary Paige shared with me. Be prepared to get me amped up on life! LIFE IN A DAY | The Western States 100 Mile Endurance Run
I hope this interview gets you inspired as well. Enjoy, my conversation with Paige Patillo.
Show Notes
:54 Who is Paige Pattillo?
1:30 What type of person wants to run 100 miles?
4:38 Paige’s Honeymoon in Australia
6:32 Her experience WWOOFING down under
9:24 Paige’s encounter with deadly snakes
12:00 The most prestigious and oldest 100 mile race
13:08 Did Paige always have a goal of running the “Western States”?
14:03 How does one qualify for the Western States race?
15:44 Paige’s 1st qualifying race
17:44 What is the “gap the chase pack” strategy?
22:40 The power of letting go
23:08 What is Paige’s training regimen?
24:38 Are the majority of elite runner sponsored or working full time?
25:38 How does Paige balance her life?
27:13 Typical Ultra runner compared to Paige
29:00 Paige’s approach of less training mileage
32:07 Paige’s motto: “Just Don’t Do It”
32:50 Paige’s alternative training - yoga, strength, cycling
34:40 Comfort in Discomfort
37:25 Arrow Living Article: When Two Competitive Athletes Fall In Love
37:43 Paige’s running mindset and why she would choose to run 100 miles
40:27 Advice to “non-runners”
44:44 Paige’s race mindset - the runner’s high and lows
53:00 How to get out of negative thoughts on a run and her mental strategies
57:15 How is running a metaphor for life?
100:40 What is a safety runner?
1:01:10 Paige’s replenishment choices
101:59 What is Paige’s goal time?
1:03:13 Paige’s morning routine
1:03:50 One belief that other people think is crazy
1:06:50 Biggest misconception about Paige
1:07:19 What non-athlete does Paige look up to?
1:08:45 Paige’s favorite failure
1:09:54 Greatest accomplishment
1:10:11 What mental & body prep does Paige do before a race?
1:11:04 Post race movement activities
1:11:25 One simple tip for female athletes
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Paige and Keelin’s love story: When Two Competitive Athletes Fall in Love
Watch this to get amped on life! LIFE IN A DAY | The Western States 100 Mile Endurance Run
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s conversation I interview French national team footballer Amandine Henry. Amandine signed her first professional contract at 17 years old. She’s competed in 3 UEFA Women’s Champions League finals, was the recipient of the Silver Ball award in 2015, awarded to the the second best player at the FIFA Women’s World Cup. She’s played most of her professional career with Lyon in France, but recently finished her second season with the Portland Thorns, helping the team win the 2017 NWSL Championship.
Amandine arrived in Portland hardly being able to speak English, but after two season’s abroad, she was able to do this entire interview in English, with only a few misunderstandings.
In our conversation we talk about:
Did you enjoy my conversation with Amandine? Let me know the favorite thing you learned in the comments!
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
Follow Amandine:
On Instagram: @henry_amandine6
On Twitter: @amandinehenry6
NOTES:
:46 Amandine the French soccer legend
1:25 her non english background and her funniest mistranslations
2:22 Subscribe to arrowliving.com for chance to win Amandine’s cleats
3:03 Bonjour Mandy!
3:58 Amandine’s final english test and how she learned the language
5:45 How and why did she decide to play out of France?
6:22 Biggest difference between her hometown and Portland
8:42 Weirdest clothing she has seen in Portland
9:08 What is Amandine’s style of play?
10:30 Pregame routines
10:56 Favorite song
11:34 Why does she write her number on every teammate?
12:12 Kendall’s bet with Amandine’s goal scoring
13:20 Her St. Tropez obsession
13:44 Amandine’s love of fashion
15:08 When did she start playing on boys soccer teams?
19:24 Her transition to women’s teams
20:25 When did Amandine sign contract with Lyon?
21:10 Does she feel it’s important to set goals?
22:20 How did Amandine handle her first injury?
24:01 What does she like to do outside of training?
25:30 What’s the hardest thing about being away from her home country?
26:24 Favorite part of her career
27:42 First thought this morning
28:09 Her morning routine
29:55 Funniest mistranslation
32:03 What is a kitchen robot?
33:25 Most rewarding accomplishment
34:04 What does she wish she knew as a kid?
35:24 Favorite school subject
35:50 Has she ever gotten tired of soccer?
36:44 Dream meal
37:45 What 3 people would she choose as dinner companions?
38:10 Most interesting thing she’s learned
38:37 Why does she change her socks after a game?
40:49 What Portland restaurant reminds her of home?
41:40 What advice would she give her daughter?
42:50 What will she miss about playing in Portland?
43:20 Favorite TIFO
43:45 Sinc, Angerer & Tobin - playing against and as teammates
44:45 Favorite english phrase
45:55 Who are her funniest teammates?
48:20 Best memory as a Porttand Thorn
In today’s episode, I interview the captain of the women’s Canadian national soccer team and Portland Thorns FC striker Christine Sinclair. Christine is a Legend with a capital L. She attended University of Portland (Go Pilots!) While there she was a Mac Hermann trophy recipient and a 2x NCAA champion. She has received countless other accolades throughout her career including being the a 12x recipient of Canada’s Soccer Player of the Year, 2x bronze Olympic medalist, she’s been short listed for fifa player of the year 7 times, and is the second leading goal scorer in the world, just behind Abby Wambach.
But even more admirable than her accolades, is who Christine is as a human. Despite being one of the top players in the world, she is incredibly down to earth. Christine despises being in the spotlight and is a private person in general, but in our discussion she opens up and explains in her own words, she’s actually not a “hermit.” You’ll see that she’s a little bit weird and quite funny.
In our conversation we talk about
what it was like surpassing her idol Mia Hamm in all-time goals-scored
-The impromptu speech she gave in the locker room to her distraught teammates during the Olympics
-How the loss of multiple family members completely change her perspective on soccer, and allowed her to take her game to the next level
-Why she slurps mustard before and during the half-time of games with Emily Menges (Emily also makes a guest appearance!)
-The method she uses to become a world-class finisher
-Why she named her achilles tendon “Clarence”
I’d love to hear what you learned from this episode. Please leave a message in the comments!
PODCAST HERE
Show Notes
:57 Who is Christine Sinclair?
3:45 Charlie, the love of her life!
5:15 How did Christine choose University of Portland
9:00 How was winning the NCAA women’s soccer championships?
10:05 What is Sinc’s top moment in her career?
11:15 Other sports played by Christine
11:45 When did she know soccer was her main sport?
13:25 Was she always a standout player?
14:04 Did she have goals from the beginning of her career?
14:35 What players did she idolize?
15:32 When did she know she would play in a world cup?
15:44 What did it feel like to surpass Mia Hamm’s goal scoring record?
18:02 Why is Christine so well liked by teammates?
19:45 Does Sinc like being a leader?
21:05 Can everyone be a leader?
22:32 What is Christine’s memories of the 2012 London Olympics
26:57 Why doesn’t Christine like being in the spotlight?
28:15 Her perspective on social media
30:28 How does she deal with her competitiveness?
31:40 The importance of team bonding
36:29 Her battle with being a recovering perfectionist
37:55 How has Sinc learned to play more freely?
40:10 What would she tell her 18 year old self?
42:14 Sinc’s favorite coffee shop
43:42 Favorite restaurant
44:38 How has she dealt with body pain?
50:40 Christine’s stats & records
55:03 What does Sinc like about Portland, Oregon
56:31 Her morning routine
58:34 What is the biggest misconception about Christine?
59:31 What one belief does Christine have that others think is crazy?
1:00:20 Favorite failure
1:02:21 Greatest accomplishment
1:04:32 How has she developed her amazing finishing skills?
1:06:00 What is Sinc’s one simple tip for female athletes
1:07:30 Favorite downtime activity
1:08:15 What does Christine enjoy most about scoring goals
1:08:45 pregame rituals & superstitions
1:09:57 What 3 Thorns players would she choose to be with on a deserted island?
1:10:24 Has there ever been a moment when she wanted to quit soccer?
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode, I interview Danish footballer Nadia Nadim. Nadia is genuinely one of the most happiest person I know. She’s also one of the most confident, unafraid to speak her mind.
Nadia was born in Afghanistan, during the war. At 11 year’s old, Nadia’s dad, a general in the army, was killed by the Taliban. Nadia’s mom knew there was no future for her children in Afghanistan. One night, her family snuck out in the dark, and fled the country. After being smuggled in the back of delivery truck, Nadia and her family ended up in Denmark at a refugee center. Boys at the refuge center introduced Nadia to soccer, and her career has taken off since.
In our interview, Nadia talks about:
-her family’s detailed escape from the Taliban
-her plans on becoming rich and famous
-balancing medical school and professional soccer
-how Nadia uses getting “pissed off” to her advantage on the field
-the two things that Nadia doesn’t think she’s good at life (she claims to be good at everything else)
-the belief system behind why Nadia knows she can do anything she sets her mind to..
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Additional Article on Nadia Nadim: Arrow Liver: Professional Soccer Player, Nadia Nadim
Follow Nadia Nadim:
Instagram: @nadi9nadim
Twitter: @Nadia_Nadim
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode, I tell the story in which I was over facing numerous setbacks throughout my soccer career:
“There comes a point, when these things start to pile up and you inevitably begin to question your trajectory. It’s like if you were to play a continuous game of Jenga for a year straight with friends. And every round, you are the one who pulls out the wood block that makes the entire tower come crashing down. The first few times you may attribute your defeat to luck, or lack thereof, but then after the 12th time you start to wonder if the game is rigged. Or maybe it’s just not your game. Maybe you should just accept that it’s not your game, and go to the cupboard to pick a new one.
Is soccer just not my game? “
On a long bike ride along the beach in Australia, I contemplated giving up soccer and opening up a frozen coconut yogurt shop, or an earthy chill-vibed cafe, or a surf and soccer school in South America. I also kinda met Ryan Gosling ....
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
I have a confession: I’m addicted to talking to myself in the mirror. Yes, I am crazy,
but I’d rather be a crazy person who gazes deeply into my own eyes every morning and loves myself, than a crazy person who walks around acting like I’m okay all day, but inside I feel worthless.
It simply feels good. And it feels good to feel good.
There is research up the wazoo about how self-love leads to more happiness, better health decisions, less risk of depression and anxiety, enhanced academic performance, increase problem-solving skills, reduced procrastination….
I’ve noticed practicing self-love translates into other areas of my life, including my sport.
I bounce back quicker from an inaccurate pass, a day where my energy feels off, and when I receive criticism. Instead, of swearing at myself and asking what the hell is wrong with me, I send myself some love, and move forward.
Loving ourselves as a child comes naturally, but as we age, it becomes increasingly difficult.
In today’s episode, find out why staring at myself in the mirror is the single greatest exercise I do to gain confidence.
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Video of girl loving herself in the mirror
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
Professional soccer player Mana Shim has a go with the flow attitude and has relied on her intuition her entire life. At 15 years old, the Hawaiian native left surfing, beaches, and her family behind, and moved to Arizona with the hope of playing college soccer at a Division One school one day.
Mana’s decision paid off, and she was recruited by her dream school, Santa Clara University. After college, Mana entered the NWSL draft, but did not get selected by any teams. She opted to tryout for the Portland Thorns, because it was the cheapest flight and the team was talented.
Mana balled out, made the team, and has been with the Portland Thorns for 5 consecutive years.
In this interview, we start out talking light about desserts, and then dive deep (in typical Mana fashion)into the topics of fear, anxiety, and death.
We touch upon:
-Mana’s uncanny ability to befriend strangers
-the mental state that allows Mana to play her best soccer
-why Mana doesn’t share her goals with people (except her therapist)
-the day Mana’s dad passed away, and why it was one of the most beautiful moments of her life
-why suffering is necessary to live a fulfilled life
-how to become a more trustworthy person via what Brene Brown calls B.R.A.V.I.N.G
-and of course, we talk about surfing, and the best wave Mana has ever ridden.
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to follow Mana on Instagram
Click HERE to follow Mana on Twitter
Click HERE for another interview and full story with Mana
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
As an athlete, being told to rest is one of the last things that we want to hear. Typically, if there is something wrong in my life, I react by working harder. But when I got my concussion, my doctor told me that the fastest way to get back on the pitch was to do nothing. So I headed his advice. And the craziest thing happened. I loved it…
“My pure happiness stemmed from tapping into that presence. From being exactly where I was. Unconcerned about what I “had to do” to set me up for success. I did things because I felt like it, because they elevated my well-being, and I trusted that the mental break would get me back on the field sooner.
This joy didn’t come from just relaxing. I have had plenty of “recovery days” over the years. It stemmed from being exactly where I was, and no where else.
Nature has this nonjudgmental way of awakening my soul. It happens when I’m around authentic people, and when I’m immersed in a soccer game. I am more alive and see the world brighter.”
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
When I have a killer workout planned, the worst part is hardly ever during the exercise, but rather the anticipation. It’s the mental chatter: Ughh, this is going to suck, i just want to get this over with…but once the workout begins, even if I’m gasping for air and praying I make it out alive, the pre-chatter is still the worst part.
The same thing goes for mornings. They have the potential to be the King of mehhhh-type thoughts.
But like workouts, this pre-chatter isn’t serving us.
And when anything is not serving me, I like to nip it in the bud ASAP.
The quickest, most effective way to change our internal state is to move. Physical activity changes the biochemistry in your body. It sends endorphins into the brain and regulates your mood.
In today’s episode, I explain the 4 minute workout that gets me Ronda Rousey-fired up to start my day.
Except I don’t have any desire to beat girls up. I prefer to throw hugs and not punches. That’s just me.
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the firs
In today’s episode, I interview Garga Caserta. Garga is the Thorns FC performance management consultant and strength and conditioning coach. He is the owner of GC Strength, a sports performance center specifically for soccer players. He is also the father of two dogs, and soon-to-be human father, as he and his wonderful wife Molly are expecting a baby boy.
Garga talks about:
-the most common mistake athletes make while training
-his journey from playing futsal in the streets of Brasil to owning his own elite performance center in Portland
-the importance of a meaningful warm-up
-how to prevent injuries, particularly acl tears
-the key components to increasing your speed
- why he makes Thorns FC players, wear gps and heart rate monitors every training
-why coach Mark Parsons and he plan out every single training session before our season starts
and more
If you stick around to the end of the interview, Garga has a special gift for you!
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
Click HERE for Garga’s Free 1 month strength and speed workout
Click HERE for Garga's Instagram & HERE for his Twitter
Click HERE for Garga's Website
In today’s episode, I tell the story of the first game I ever voluntarily subbed myself out of a game: the day I got my concussion.
“Every time I play, it takes a few moments to get fully acclimated to the flow of the game.
But in the first few minutes, something felt especially off. I received the ball on the left flank and sprinted down the line to take my opponent on end line. When I approached my opponent, I instructed myself to lunge right then explode left. A maneuver I’ve performed countless times. But my body’s response was significantly delayed. My opponent easily stripped the ball away. I felt like I was extracted from real life and placed into a scratched disk of FIFA ’94, with the screen lagging and 10 pound dumbbells shackled to my ankles. Every action required all my energy and invoked intense emotions. I didn’t know what was happening. My self-engrained rugged, relentless mentality willed me to keep playing, but my body simply wouldn’t let me. The doctor asked if I wanted to go into the locker room where it was quieter and darker. I did. I got up and my assistant coach asked me if I was alright to keep playing. “Yes” , the conditioned mentally-tough part of my brain automatically responded. But my body ignored my ego and kept walking towards the locker room tunnel.”
P.s For great resources and concussion recovery support check out
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
It’s the championship game. Pouring down rain. Tie ball game. The clock is ticking down, with one minute to spare. The ball is passed to you. This is your chance. The moment you’ve dreamed of your entire life. You wind up to take the shot and ……..ring!!!! You’re alarm goes off, waking you from your slumber.
Not only did you miss out on your chance for glory, but now you’re groggy, and pissed, and the last thing you want do is leave your warm covers.
In EP 22-Arrow Tip Tuesday: Create A Morning Ritual, I talk about how snoozing your alarm is kind of life telling yourself the day isn’t worth waking up for. I’ve been trying out a new technique lately, that allows for extra bed time.
In my past morning routine, I immediately hopped out of bed and pounded out twenty push ups, and a one minute plank on my sides, and face-down. That strategy was effective in jolting me awake. But, since my concussion, I’ve transitioned into a more gentle approach.
Instead of bouncing right out of bed, I take the opportunity to capitalize on my half-asleep state and visualize. Most often I’ll wake up before my alarm goes off. And immediately upon awakening, I’ll visualize exactly how I want my day to go.
I have this theory that this comatose state is magical and allows me to tap into my soul. After doing some research, I think I’m onto something.
In all my interviews, nearly every person thus far has mentioned that they practice visualization. Jacqueline Wiles visualizes her ski race, Michelle Betos visualizes right when she wakes up, Emily Menges and Katherine Reynolds visualize before arriving to games.
Visualization is powerful for athletes because when you imagine an activity, you are using the same pathways in your brain that are used when you actually perform that action. So, it’s as if you are doing an actual reputation, further ingraining the skill into your brain.
Visualization is extra beneficial right when you wake up, because you are in a deeper brain wave state.
Brain waves are electrical pulses from masses of neurons that communicate with each other.
Delta-waves occur when we are in deep restorative sleep.
Theta-waves occur in lighter sleep, and deep meditation.
Alpha-waves occur when we are present, in a resting state.
Beta-waves occur when we are awake, alert, thinking rationally.
When you visualize upon awakening, you will often be able to penetrate deeper into your subconscious, causing the images to stick more.
When I visualize in the morning, I lay down on my back, shut my eyes, and imagine exactly how I want my day to go.
I make sure to get as detailed as possible and make myself feel exactly how I want to feel. Visualizations are the way you want to feel, they maximize your experience because the brain learns and retains information better with emotions.
I imagine the immense energy I feel when I pop out of bed, the music that will be playing when I walk into the the locker room, my body moving effortlessly at training, performing my neck stretches cooling down…all the way to how I want to feel when I get to bed.
I often visualize something going wrong in my day. I do this to train my mind to not be shaken if I encounter an unanticipated challenge during my day. This prepares me to get myself back into a clear space.
Sometimes I’ll top the visualization off with a something I want to happen in my life-like blasting that game-winning goal that my alarm so rudely interrupted me from.
This usually takes me 10 minutes.
Then I hop out of bed, make my bed and resume the rest of my morning routine which I’ll talk about in future episodes.
For the scientific benefits of visualization check out this article:
http://www.huffingtonpost.com/entry/the-science-of-visualizat_b_171340.htmlhttp:
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In 2015, I suffered a concussion that completely changed my life. My entire career I have been someone who prides themselves on working hard. If someone tells me I’m not going to make it, I say “thank you” and add fuel to the fire.
During our offseason, we are in control of our training. For me, most days are double days, at least, and then I’d spend my free time at coffee shops writing.
But this offseason, I couldn’t even walk, ride in a car, or be around people for extended periods of time without debilitating symptoms.
Despite my symptoms, I was determined to get back in time for the start of the NWSL season. .
But my body literally wouldn’t let me “work harder” to get back.
When you lose the thing that you dedicated your entire life to, when you have to drastically reduce your daily activities, and when the sole purpose of your entire day is to just get through the day with minimal symptoms, it makes you think about life differently.
I asked myself questions I never pondered before:
Why do I want to play soccer so badly? Who am I if I don’t have soccer? Why am I so desperate to find answers? What’s the purpose of my life?
It is this self-examination of my motives and feelings behind my aspirations that has had the most profound impact on my life-far beyond any workout regimen, diet, or training strategy.
My concussion has been by far my biggest life teacher.
The extreme lack of resources out there for proper concussion treatment is astounding. I have searched far and wide for answers, traveled across the country and up to Canada to see a neck specialist, implemented a new nutrition plan, and tried out dozens of other unconventional approaches (which I plan to write about).
I want to share what I have learned. But above all, I want to provide hope for anyone who is going through a difficult time, even if it’s not a concussion.
Even though my symptoms were immobilizing, the internal struggle far exceeded the physical pain.
I know that feeling of hopelessness and loneliness: no one understands my situation, why do things like this always happy to me, will I ever get better?
We all have our own unique struggle, that’s no better or worse than anyone else’s. It’s just life.
And this is mine.
I have a separate “my concussion story” section on Arrow Living in which I will continue telling my story, as well as interview specialists, and people who have helped me along the way.
If you know anyone whom you think this would help. Please pass it along.
Full written article: http://www.arrowliving.com/why-i-saw-strange-men-in-my-room-and-am-telling-you-about-it-9-months-later/
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
I never used to understand people who made their bed. Why bother taking the time when you are going to be getting back in and making it messy at the end of the day anyways?
I am inherently a slob and tend to be suspicious of those whose living space smell of Windex and resembles a vacated crime scene.
What are they trying to hide??
But, awhile back I read a quote from Commander Navy Seal, William H Mcraven, that peaked my feathers.
“If you want to change the world, start off by making your bed. If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do one task and then another. And by the end of the day that one task completed will have turned into many tasks completed and It will reinforce the idea that the little things in life matter.”
A recent study showed that “71 percent of bed makers consider themselves happy, while 62 percent of non-bed-makers admit to being unhappy.”
Find out the benefits of making your bed in today’s episode!
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
In today’s episode, I interview US downhill and super G ski team member and Olympian Jacqueline Wiles, aka Janky Lil’ J . Take a look at Jackie’s Instagram (@jankylilJ)and you’ll see beautiful snow-capped mountains ranging from Chile to New Zealand to Switzerland. Jackie is living her dream, but her life isn’t always glamorous. Behind those photos are grueling traveling schedules, hours spent in the gym, and races lost by just .01 of a second.
After years of sacrifices and climbing the ranks, Jackie became one of just a handful females in the entire United States to be a member of the U.S ski team.
In our conversation, we dig into:
-how Jackie qualified for the 2014 Sochi Winter Olympics just weeks before the event
-why Jackie posed naked on the mountain to assist her in raising the $25,000 needed to pursue her dreams
-becoming the first ambassador to her teammate Lindsey Vonn’s foundation, The Lindsey Vonn Foundation
-how Jackie deals with skiing’s uncontrollable factors such as weather and slope conditions
-Jackie’s specific visualization technique before races
-Competing in World Cups (which are a lot different different than soccer World Cups)"
-how Jackie travels and lives out a suitcase for the majority of the year
-Medicinal mushrooms and why Four Sigmatic Mushroom Tea is one of her favorite products to improve her performance
-what she’s thinking about when she’s bombing down the hill at 70mph
-And a lot more
I really enjoyed hearing form an athlete who plays a different sport than myself. Our conversation reminded me that the hunger for improvement is a common mindset amongst all elite athletes.
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
Click HERE to check out Jackie's Blog
Click HERE to support Jackie and her dreams
Click HERE to follow Jackie on Twitter & HERE to follow her on Instagram
Click HERE to sign-up for Jackie’s 6 day camp at Mt Hood
Born and raised in Portland, Oregon, the Portland Trail Blazers are my favorite sports team. Ever since I was little, my two brothers and I would paint our faces, makes signs, and cheer our hearts out at games. I got so obsessed that I created a shrine of Blazers newspaper clippings in my bedroom. As a teenager, I was convinced that I was going to marry an NBA player. I’m not so sure that’s what I want now, but I’m never one to close any doors. My point is, I’ve been a fan my entire life. And on today’s episode, I have a story regarding that. Back in highschool, my neighbor asked my younger brother Brett to help out with a garage sale. When the day came, Brett decided he couldn’t make it. So, me being the generous sister that I am, filled in for him. Best karma moment of my life. While there, I ruffled through the bins they were selling, and came across a gold mine: a retro, throwback, one-of-a-kind, Blazer crew neck sweatshirt. It smelled like my grandma’s musty old basement, but that just added its vintage value.....My story today still hit’s a tender spot. It’s the day I lost this most prized possession. I still have faith that one day we will be reunited
Full written article with pictures here: The Day I Lost my Most Prized Possession
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
Morning people. My college self just threw up in my mouth a little bit. As a teenager, if I had to wake up before my body felt ready, the entire world was dead to me. I walked around with a blank stare, wishing that a UFO would fly down, lasso every human who attempted to talk to me, and transport them to Mars, until I woke up on my own terms.
Legitimately, if someone greeted me with a “hi, good morning!” I’d think how dare you have the audacity to say such a thing to me before 10am.
What?? Is this guy for real?
He brought up an idea, that rattled my morning-hating 10x snooze-button hitting self.
But then, after college, I read an article by this dude name Hal Elrod. He mentioned that the single biggest contributor to his success in life was having a morning routine.
He said that every time you wake up, and hit the snooze button, you’re essentially, saying “I hate getting up, so let me do it over and over and over again.”
Since then, I’ve researched highly impactful athletes and people in this world, and have noticed that the majority of them all have some variation of a consistent morning ritual.
For the past four years, I’ve been tweaking my own routine, and have developed one that get’s me feeling like I’m Cinderella and Prince Charming just returned my glass slipper.
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
Professional soccer player, Katherine Reynolds has played in 79 out of the 86 National Women’s Soccer League matches. However, her path to becoming a consistent starter did not come without it’s challenges.
After attending Santa Clara University, Katherine was drafted to the Boston Breakers. Just days before the beginning of the season, she was unexpectedly cut from the team. Katherine ended up getting picked up by the the Philadelphia Union. That season, she seldom saw the field, and considers that year one of the most challenging ones of her life. But, Katherine is someone who prides herself on working hard, and the following year, her career took off. Katherine has played every minute of every game in multiple seasons. It’s incredible feat just to stay injury-free at the professional level, and testament to her reliable, consistent play.
In our conversation, we talk about the responsibility that comes with being the oldest of four sisters, how she became an 8 time state champion in track by her sophomore year of high school and then decided to quit, the crazy story on how she very-last-minute got recruited by her dream school Santa Clara University, how she deals with the stress of playing professionally, her recent engagement and what she’s looking for in a wedding dress.
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content
Today on the podcast, I share a piece I wrote as a reflection to process the first time I lost someone really close to my heart; my grandma.
As athletes, we invest our heart and souls into our sport. We become obsessed with being the best. And we get in this routine of waking up every day wanting to be faster and stronger and better and better and better and when things aren’t aligning the way we’d like, it can be stressful. We get worked up when our coach yells at us for messing up a drill, or we have to run extra sprints, or we show up late for training because of traffic…. We can fall into this rut for days, or months or even years and question, “why is this happening to me???”
And then, out of nowhere, something unexpected happens that jolts you back into the present. It makes you realize that what we were worrying about was minuscule and meaningless in the grand scheme of life.
The above picture perfectly encapsulates everything my grandma means to me. I just finished playing a game at Providence Park, and ran over to my family’s seats to give them some love. I was greeted by my grandma, who’s grin I can still feel beaming down on me today. She’s wearing the purest smile. No verbal exchange is necessary. I can see her genuine excitement to be in that moment. She carried this demeanor with her every day. Fully invested in the the now. Her smile reminds me of the power of presence. We do not have to wait for some life-changing loss, injury, or tragedy to gain perspective. Every single day, we can choose how we want to show up for life. I choose to be grateful and live fully. What do you choose?
Full written article with images here: http://www.arrowliving.com/dear-nonie-one-last-letter-on-love-and-traveling-every-day/
Share the love
If you haven’t already, I would be so very grateful if you rated and left me a review of the podcast. It takes two minutes! Here’s what to do.
Resources
Click HERE to become a part of Friday Feelz
Click HERE for a list of the 10 books I believe ever female athlete MUST read.
Click HERE to be the first to know when a new podcast or article drops, and receive other exclusive content