Have you ever done a Rose, Rose, Thorn, Bud before? It is a daily part of Brooke & Don's relationship, and a great way to reflect, share, and feel gratitude for the day! This week's episode is a RRTB conversation with some deeper insights along the way.

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On this episode we talk to Aubrey Wall. Aubrey is an advocate, educator, and coach for body acceptance, and she is a former collegiate synchronized swimmer. Aubrey has trained and competed in triathlons for years, and we talk about her recent mental breakthrough!

Topics covered:

• Being honest with yourself even when you don’t always want to hear that answer
• Body acceptance as an athlete and an overall human being
• How there are many routes that lead to the same goal and how to find your right route
• Recovering from eating disorders (mentally and emotionally)
• Finding a healthy way to navigate transition periods in life...and much more.

To keep in touch with Aubrey you can visit her Instagram page @aubreywall and Listen to her podcast "Bodies In Motion"!

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This is how our Cross-Country Ski trip on the American Birkebeiner went down. We immersed ourselves in the fun and frustrating aspects of beginning a new sport. And even though the weather was a freezing -5 degrees F most days, we still found ourselves enjoying the wooded trails for hours on end. In this episode we talk about:

• relishing in the cold temperatures
• how to stay warm in sub zero weather
• knowing your body and personality enough to do what works for you
• focusing on the 1%
• learning new skills with a partner + how your S.O processes learning a new skill
• Brooke's hand warmer trick
• and more...

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On "When Your Sport Ends" we practice what we preach. During our episode "Fail to Succeed" this season, we recommended trying a new sport, hobby, career, etc. without the need to be the best right away. That is a hard feeling to get passed, but it is extremely important for growth in any realm of life.

We planned a 10 day trip to the American Birkebeiner in Hayward, Wisconsin to cross-country ski on the famous Birkie 100 kilometers of groomed trails. We are going to be learning XC Skate Ski (the form of skiing used for racing) for the next week, and decided to share our "Pre-Birkie" thoughts with you on this episode.

We discuss:

• Getting comfortable with being uncomfortable
• Staying outside in subzero weather for hours at a time
• Learning to be kind to yourself while learning a new skill
• The excitement of learning a new sport with your partner
• and more...

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Flow state is commonly referred to in sports as being "In the Zone". That feeling of being "in the zone" is one that many athletes miss after their sports careers end. However, the benefits of flow state can easily be accessed outside of sports, and it will positively impact your life. We wanted to discuss Flow State on this episode to get you familiarized with the concept and its benefits!

Key takeaways:

• Flow State can be tapped into through breath work, hyper focusing on the task at hand, tuning out, and learning to truly tune in.
• Flow state is typically accessed through movement, but it can be as easy as a yoga sequence flow to get there!
• Be safe when practicing getting into a flow state and always be aware of your surroundings (ie: please don't try to get in the zone while dodging traffic)
• Meditation and Flow State can increase productivity, longevity, and mental sharpness.

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Often times when athletes talk about their transition out of college or professional sports, they mention the physical changes that occur. You’re no longer training for 4 hours a day every day, and your body will show that. But what about the changes that you can’t explicity see? The changes that might be negatively affecting your life, but that you can’t see and address immediately? We’re talking about the mental changes that occur during the transition out of being identified as an athlete.

The mind is our strongest muscle and the most important tool to navigating a healthy and happy life. For this episode we are diving into the benefits of meditation to strengthen your mind and body.

We discuss movement meditation, mindfulness meditation, the new Netflix series "Headspace", and how we've utilized meditation for a healthier life!

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The secret to success is failure. We have interviewed 20 former collegiate and professional athletes over the course of this podcast, and one topic that continues to come up in our conversations with athletes is the importance of failing. The importance of being comfortable with failure.

As athletes we tend to put a lot of pressure on ourselves to perform, and when you’re used to being the best and winning in your chosen sport, failure isn’t always something you experience. The idea that failure means losing or not reaching your goal is completely wrong. When we talk about failing, we’re talking about the first step to learning, growing, and evolving.

Listen till the end to hear Don's advice on what to call "failure".(hint: don't call it "failure").

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College athletic programs are getting less funding or getting cut all together. Two sports that are reoccurring in the news headlines for being cut or defunded are cross-country and swimming. Aka: the two sports we (Brooke and Don) competed in as Division 1 athletes in college. The realities for college athletes and high school athletes wanting to continue their sport in college is very different than it was a year ago. For this episode we decided to dive into the unfortunate circumstances that many high-school athletes are facing at this very moment. We also discuss the scope of sports in this ever changing landscape.

This is an episode meant for high school athletes looking at athletic programs. In particular we are going to discuss how we would handle the current situation knowing what we know now. We hope this offers a little bit of insight to our younger listeners. Reach out with any questions @whenyoursportends on Instagram

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