Senior Magnificence & Life-style Director
Senior Magnificence & Life-style 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 Artistic / courtesy of supply
December 16, 2024
Retiring could be difficult for anybody obsessed with their work. But it surely’s notably laborious for elite athletes, who typically should retire younger and maybe not below 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 gained three Olympic medals whole however retired at 26 resulting from a pulmonary embolism in her lung. After, she stated she launched into a years-long therapeutic journey that led her to the place she is at this time: Co-host of a profitable sports activities podcast, speaker, entrepreneur, and fortunately married to her longtime companion.
Right here, how she takes care of herself at this time.
mindbodygreen: I actually love speaking with athletes in any respect phases of their careers, however I’ve discovered a few of the most significant conversations have been with retired athletes, as a result of they provide such a novel perspective. What has been essentially the most thrilling a part of your profession and life transition publish 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 worthwhile conversations usually are not individuals who have simply retired, however individuals who have been retired for a number of years.
I believe while 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, generally it nonetheless seems like I am figuring it out.
General, essentially the most thrilling half is that I can create no matter I would like. I don’t say that frivolously 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 advised what to do and easy methods to do it. You simply observe orders in some methods. So while you retire, for the primary time in your grownup life, you will have the chance to do no matter you need.
For me, it was the belief that I had all these superb talent units that I’d discovered by means of swimming, so then I obtained to consider what I may do it with. I may ask myself: What’s my ardour? What’s my function? Whereas that may be overwhelming, in case you body it the proper approach it may be thrilling.
mbg: It’s fascinating since you tackle one of many greatest 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 publish 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 wish to go to the Olympics. I wish to be an Olympian. I wish to win medals. So it was simply this clear-cut path for me: Observe the method, work your butt off, and issues labored out.
So I believe the toughest half once I was achieved was being an grownup and feeling like I used to be simply fully beginning over—and I used to be beginning over behind all people 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 function once more—and, most significantly, not attempting to copy what I simply did.
If you retire from sports activities, ardour and function are going to look very totally different. After you have that realization, it could possibly really feel very overwhelming and scary. So it’s about pushing by means 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 may 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 ultimately.
Then on the visitor entrance, it’s been actually fulfilling to listen to these friends really feel comfy to get weak. I really feel like Missy and I actually create this enjoyable ambiance: It’s such as you’re sitting on a sofa with your folks consuming espresso. We don’t have an agenda, we simply wish to foster a very sincere 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 variety of elite stage athletes should undergo after stepping away from their sport. What was that point like?
Hoff: The most important piece of recommendation I give folks is you can’t skip steps. You possibly can’t pressure it. You don’t know when that second of decision goes to occur. It’s such a irritating reply, however it’s true.
After I retired, I by no means thought I’d be capable of 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 aim 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 start out a podcast. I may by no means plan that out.
Belief me, I”m not saying I’m absolutely healed from all the things, however it was sufficient therapeutic the place I used to be like, OK I’ve some lightness in me and I’ve some stage of decision. I really feel able to face all the things 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 folk have been in a state of affairs the place they arrive to the tip of a journey, and there’s a stage of grief and damage there. So it’s hopeful that there’s an finish there.
Hoff: I additionally really feel just like the anxiousness and worry that arises in these moments is since you really feel like it is going to final without end. There are moments the place you’re similar to, Oh my, I can not stand up to this sense for the remainder of my life. The factor I’ve discovered is it isn’t without end.
Sadly, you do not have a crystal ball to know that tomorrow you are going to be healed, however it’s simply type of taking the time, going by means 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 Artistic / courtesy of supply
mbg: I wish to pivot and discuss your well-being routine these days. Let’s begin with diet. What meals provide help to really feel your strongest?
Hoff: I really like a very good grass fed steak. And carbs for me are large. I may 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 entire 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 happy and fulfilled.
mbg: What are your sleep suggestions?
Hoff: I undoubtedly 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 folks hate as a result of I can sleep it doesn’t matter what. A twister may very well 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 every single day. I take advantage of mouth tape. I don’t have caffeine late within the day. So clearly I’m doing a variety of issues that contribute to having the ability to sleep properly. It’s all of these commonplace suggestions that you just typically hear, that I in all probability take with no consideration that I do.
So if individuals are struggling, undoubtedly ensure you’re checking all these containers.
mbg: What’s your favourite exercise or technique to transfer your physique?
Hoff: That has been a journey since retiring, for certain. I’d say now I actually like several kind of boot camp. I really like Barry’s Bootcamp, which I can go to show my mind off. I’ve lately began doing power coaching with a good friend. I hate understanding alone, and should do it with different folks. I want neighborhood.
I’ve achieved two marathons and some half marathons. I’ll not being doing any extra marathons, however what it has taught me is that I really like doing 5-6 miles to maneuver my physique.
So a mixture of these three points—power coaching, boot camps, and operating like 5 days per 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 at all times 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 take 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 a corporation, it’s about how a lot work I’ve put into it. What number of reps have I achieved? What number of cellphone calls have I made? How a lot info do I do know?
It is arming myself with the info to gas my confidence. That is how I can be mentally robust in conditions the place I may not be as assured, or have anxiousness.
mbg: Everybody wants a decompressing exercise. What’s yours?
Hoff: Watching a very good 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, pleased life is relationships. So for us, watching an episode of a present, we’re into snuggling with our Frenchie, being collectively, and speaking by means of the day, that’s what actually issues.
mbg: We’re on this nice second within the zeitgeist during which girls athletes are getting extra consideration than ever. Hopefully which means extra women will get into and persist with sports activities. What recommendation would possibly you will have 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 try this earlier on. There’s simply so many issues that get thrown at you. It’s laborious to have that individual be your mother and father or your coach. I believe having that third celebration perspective, recommendation, and belief is absolutely, actually essential to navigate by means of the ups and downs of not solely being a feminine, but additionally being a feminine athlete.