Senior Magnificence & Way of life Director
Senior Magnificence & Way of life Director
Alexandra Engler is the senior magnificence and life-style director at mindbodygreen and host of the wonder 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 might be difficult for anybody captivated with their work. But it surely’s notably laborious for elite athletes, who usually need to retire younger and maybe not below the circumstances they select.
However for the actually tenacious and decided, they arrive out the opposite facet 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 whole however retired at 26 on account of 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 as we speak: 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 as we speak.
mindbodygreen: I actually love speaking with athletes in any respect levels 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 probably 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] probably the most precious conversations are usually not individuals who have simply retired, however individuals who have been retired for a number of years.
I feel whenever 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 appears like I am figuring it out.
Total, probably 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—when you’re coaching for and competing in your sport—you’re informed what to do and the right way to do it. You simply comply with orders in some methods. So whenever you retire, for the primary time in your grownup life, you could have the chance to do no matter you need.
For me, it was the belief that I had all these superb ability units that I’d discovered by way of swimming, so then I received to consider what I may do it with. I may ask myself: What’s my ardour? What’s my goal? Whereas that may be overwhelming, for those who body it the proper method 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: Truthfully, the identical factor! You say it is a problem to go to the Olympics, however I truly 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 previous, 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: Comply with the method, work your butt off, and issues labored out.
So I feel 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 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 making an attempt to duplicate what I simply did.
Once you retire from sports activities, ardour and goal are going to look very completely different. After getting that realization, it may possibly really feel very overwhelming and scary. So it’s about pushing by way of these moments to essentially actually get to the opposite facet.
mbg: Your podcast, Unfiltered Waters, has been an enormous a part of what you’re captivated with now, I think about. What’s that have been like?
Hoff: It’s been actually rewarding—extra rewarding that I may have presumably imagined. On a private entrance, it was an enormous 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 in a roundabout way.
Then on the visitor entrance, it’s been actually fulfilling to listen to these company really feel comfy to get susceptible. I really feel like Missy and I actually create this enjoyable environment: 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 whole lot of elite stage athletes need to undergo after stepping away from their sport. What was that point like?
Hoff: The most important piece of recommendation I give folks is that you would be able to’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 alone phrases, and I believed that was it. I believed 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 seek 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 may 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 stage 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 feel that’s very relatable — not only for athletes, however for everybody. Most people have been in a scenario the place they arrive to the top of a journey, and there’s a stage of grief and harm there. So it’s hopeful that there’s an finish there.
Hoff: I additionally really feel just like the anxiousness and concern that arises in these moments is since you really feel like it should final endlessly. There are moments the place you’re identical to, Oh my, I am unable to stand up to this sense for the remainder of my life. The factor I’ve discovered is it isn’t endlessly.
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 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 endlessly.
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 show you how to really feel your strongest?
Hoff: I really like grass fed steak. And carbs for me are enormous. 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 probably 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 careworn or one thing actually risky is occurring in my life, I can sleep. I’m simply very lucky that it doesn’t take me so much to sleep.
However I additionally really feel like I’m placing within the work. I train day by day. I take advantage of mouth tape. I don’t have caffeine late within the day. So clearly I’m doing a whole lot of issues that contribute to having the ability to sleep nicely. It’s all of these commonplace suggestions that you just usually hear, that I in all probability take without any consideration that I do.
So if individuals are struggling, positively ensure you’re checking all these bins.
mbg: What’s your favourite exercise or option to transfer your physique?
Hoff: That has been a journey since retiring, for certain. I’d say now I actually like several sort of boot camp. I really like Barry’s Bootcamp, which I can go to show my mind off. I’ve just lately began doing energy coaching with a buddy. I hate figuring out alone, and need to do it with different folks. I want neighborhood.
I’ve achieved two marathons and some half marathons. I’ll now 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 facets—energy coaching, boot camps, and working 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 vital as bodily toughness…
Hoff: I’ve at all times been somebody who believes the proof is within the pudding. Every 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 information to gas my confidence. That is how I will 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 collection 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, completely happy 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 wherein ladies athletes are getting extra consideration than ever. Hopefully meaning extra women will get into and keep on with sports activities. What recommendation would possibly you could 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 dad and mom or your coach. I feel having that third get together perspective, recommendation, and belief is absolutely, actually vital to navigate by way of the ups and downs of not solely being a feminine, but additionally being a feminine athlete.
