Senior Magnificence & Way of life Director
Senior Magnificence & Way of life Director
Alexandra Engler is the senior magnificence and way of life director at mindbodygreen and host of the sweetness podcast Clear Magnificence College. Beforehand, she’s held magnificence roles at Harper’s Bazaar, Marie Claire, SELF, and Cosmopolitan; her byline has appeared in Esquire, Sports activities Illustrated, and Attract.com.
Picture by mbg Inventive / courtesy of supply
December 16, 2024
Retiring will be difficult for anybody obsessed with their work. But it surely’s notably onerous for elite athletes, who typically should retire younger and maybe not underneath the circumstances they select.
However for the actually tenacious and decided, they arrive out the opposite aspect able to tackle extra challenges. Such is the case with two-time Olympian and eight-time World Champion swimmer Katie Hoff.
Hoff received three Olympic medals complete however retired at 26 as a consequence of a pulmonary embolism in her lung. After, she mentioned she launched into a years-long therapeutic journey that led her to the place she is as we speak: Co-host of a profitable sports activities podcast, speaker, entrepreneur, and fortunately married to her longtime accomplice.
Right here, how she takes care of herself as we speak.
mindbodygreen: I actually love speaking with athletes in any respect phases of their careers, however I’ve discovered a number of the most significant conversations have been with retired athletes, as a result of they provide such a singular perspective. What has been essentially the most thrilling a part of your profession and life transition put up swimming?
Katie Hoff: It’s fascinating, as a result of on our podcast [Unfiltered Waters, which she cohosts with fellow former swimmer Missy Franklin] essentially the most beneficial conversations should not individuals who have simply retired, however individuals who have been retired for a number of years.
I believe once you first retire, it is this whirlwind of what the heck do I do now? Who am I with out swimming or with out my sport? However now that I am 10 years eliminated, I’ve extra readability. Though, typically it nonetheless looks like I am figuring it out.
General, essentially the most thrilling half is that I can create no matter I need. I don’t say that flippantly as a result of it may be a double-edged sword, proper?
For the longest time—whilst you’re coaching for and competing in your sport—you’re instructed what to do and how you can do it. You simply comply with orders in some methods. So once you retire, for the primary time in your grownup life, you’ve the chance to do no matter you need.
For me, it was the conclusion that I had all these wonderful ability units that I’d discovered by way of swimming, so then I bought to consider what I might do it with. I might ask myself: What’s my ardour? What’s my goal? Whereas that may be overwhelming, if you happen to body it the appropriate manner it may be thrilling.
mbg: It’s fascinating since you tackle one of many largest challenges I can consider—the Olympics—after which after, you get to take all that ambition, and take into consideration what’s subsequent. So what has been the toughest a part of transitioning put up swimming?
Hoff: Actually, the identical factor! You say it is a problem to go to the Olympics, however I really assume it is extra of a problem to really feel such as you’re beginning over.
I embraced my sport at such a younger age. I imply, at actually 9 years outdated, I used to be like, I need to go to the Olympics. I need to be an Olympian. I need to win medals. So it was simply this clear-cut path for me: Comply with the method, work your butt off, and issues labored out.
So I believe the toughest half once I was completed was being an grownup and feeling like I used to be simply fully beginning over—and I used to be beginning over behind everyone else. I used to be nearly 26 once I retired; it wasn’t of my very own accord. It was due to a pulmonary embolism in my lung. So the toughest half is discovering my ardour and goal once more—and, most significantly, not attempting to duplicate what I simply did.
While you retire from sports activities, ardour and goal are going to look very completely different. Upon getting that realization, it could possibly really feel very overwhelming and scary. So it’s about pushing by way of these moments to actually actually get to the opposite aspect.
mbg: Your podcast, Unfiltered Waters, has been a giant a part of what you’re obsessed with now, I think about. What’s that have been like?
Hoff: It’s been actually rewarding—extra rewarding that I might have probably imagined. On a private entrance, it was a giant deal that I used to be even enthusiastic about doing the podcast and coming again to sports activities. After I retired, it was in all probability six or seven years of doing my very own therapeutic journey with my relationship with swimming and the Olympics. So on that finish, it was actually thrilling that I felt open and able to come again to the game indirectly.
Then on the visitor entrance, it’s been actually fulfilling to listen to these visitors really feel comfy to get susceptible. I really feel like Missy and I actually create this stress-free ambiance: It’s such as you’re sitting on a sofa with your pals consuming espresso. We don’t have an agenda, we simply need to foster a very trustworthy dialog about no matter that individual is feeling at that second. aAnd the stuff I hear folks say, I’ve not heard them share it earlier than in different interviews.
mbg: You talked about you went on a “therapeutic journey,” which I think about is one thing a number of elite degree athletes should undergo after stepping away from their sport. What was that point like?
Hoff: The largest piece of recommendation I give folks is which you can’t skip steps. You possibly can’t power it. You don’t know when that second of decision goes to occur. It’s such a irritating reply, however it’s true.
Once I retired, I by no means thought I might have the ability to get again to the game. I ended my profession, however it wasn’t by myself phrases, and I assumed that was it. I assumed that chapter was closed and I’m by no means going to have the ability to revisit it.
Ultimately, I went on a week-long intensive with The Hoffman Course of. The objective of it wasn’t to search out decision. I used to be simply actually hurting, depressed, and I wanted one thing. I got here out of that and inside a month I had messaged Missy asking her to begin a podcast. I might by no means plan that out.
Belief me, I”m not saying I’m totally healed from all the pieces, however it was sufficient therapeutic the place I used to be like, OK I’ve some lightness in me and I’ve some degree of decision. I really feel able to face all the pieces once more and face my fears.
I used to be an enormous aid as a result of I by no means thought it will occur.
mbg: Yeah, I believe that’s very relatable — not only for athletes, however for everybody. Most people have been in a state of affairs the place they arrive to the tip of a journey, and there’s a degree of grief and damage there. So it’s hopeful that there’s an finish there.
Hoff: I additionally really feel just like the nervousness and worry that arises in these moments is since you really feel like it will final without end. There are moments the place you’re identical to, Oh my, I can not stand up to this sense for the remainder of my life. The factor I’ve discovered is it is not without end.
Sadly, you do not have a crystal ball to know that tomorrow you are going to be healed, however it’s simply sort of taking the time, going by way of the steps, being in it, and leaning on the folks in your life that love you it doesn’t matter what. That’s what is going on to get you thru, however it’s not without end.
Picture by mbg Inventive / courtesy of supply
mbg: I need to pivot and speak about your well-being routine these days. Let’s begin with diet. What meals show you how to really feel your strongest?
Hoff: I like an excellent grass fed steak. And carbs for me are enormous. I might by no means do keto. I’m hangry every time I haven’t got carbs. But it surely’s about having good carbs, like Japanese candy potatoes or complete grain pasta. After which I am obsessive about Brussels sprouts.
So I simply really feel like a very good hearty meal is once I really feel essentially the most simply glad and fulfilled.
mbg: What are your sleep suggestions?
Hoff: I positively have an skilled round to assist [her husband, Todd Anderson, sleep and performance expert and founder of Dream Recovery & Performance]. However I’m in all probability somebody that individuals hate as a result of I can sleep it doesn’t matter what. A twister could possibly be down the road and I can sleep. If I’m pressured or one thing actually risky is going on in my life, I can sleep. I’m simply very lucky that it doesn’t take me loads to sleep.
However I additionally really feel like I’m placing within the work. I train day-after-day. I exploit mouth tape. I don’t have caffeine late within the day. So clearly I’m doing a number of issues that contribute to having the ability to sleep nicely. It’s all of these normal suggestions that you simply typically hear, that I in all probability take with no consideration that I do.
So if individuals are struggling, positively be sure to’re checking all these packing containers.
mbg: What’s your favourite exercise or technique to transfer your physique?
Hoff: That has been a journey since retiring, for positive. I might say now I actually like every kind of boot camp. I like Barry’s Bootcamp, which I can go to show my mind off. I’ve lately began doing power coaching with a buddy. I hate figuring out alone, and should do it with different folks. I would like group.
I’ve completed two marathons and some half marathons. I’ll now not being doing any extra marathons, however what it has taught me is that I like doing 5-6 miles to maneuver my physique.
So a mixture of these three facets—power coaching, boot camps, and operating like 5 days every week—is the proper factor for me.
mbg: How do you construct psychological resilience? As a result of for athletes, that a part of it’s simply as essential as bodily toughness…
Hoff: I’ve all the time been somebody who believes the proof is within the pudding. Day by day affirmations and issues like that aren’t my cup of tea. As an alternative, I very a lot have a look at the physique of labor. So whether or not that was once I was competing, whether or not that is now and I’m going to go do a pitch to an investor for an organization, it’s about how a lot work I’ve put into it. What number of reps have I completed? What number of telephone calls have I made? How a lot data do I do know?
It is arming myself with the info to gasoline my confidence. That is how I will be mentally powerful in conditions the place I won’t be as assured, or have nervousness.
mbg: Everybody wants a decompressing exercise. What’s yours?
Hoff: Watching an excellent sequence with my canine and my husband. That’s the one sleep rule we break, is we do have a TV in our bed room. However the primary factor that helps longevity and creates a lengthy, blissful life is relationships. So for us, watching an episode of a present, we’re into snuggling with our Frenchie, being collectively, and speaking by way of the day, that’s what actually issues.
mbg: We’re on this nice second within the zeitgeist through which girls athletes are getting extra consideration than ever. Hopefully which means extra women will get into and stick to sports activities. What recommendation would possibly you’ve for these younger women?
Hoff: Discover a mentor. That’s one thing I discovered later in life, however I want that I had the attitude and understanding to do this earlier on. There’s simply so many issues that get thrown at you. It’s onerous to have that individual be your dad and mom or your coach. I believe having that third social gathering perspective, recommendation, and belief is actually, actually essential to navigate by way of the ups and downs of not solely being a feminine, but in addition being a feminine athlete.
