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My Dog is Dying, I'm Jobless, and I'm in Awe of my Left Index Finger

February 09, 2018 by Kendall Johnson in kendall johnson

To listen to audio click link below, listen on iTunes HERE, or continue reading on.

My dog is dying. We all are, but Jake’s a little bit further along than most. If I’m at my parent’s house, and we hear a “bang! bang! bang!” late in the evening, we know it’s not a burglar. It’s Jake, tumbling down the wooden stairs because his hind legs have collapsed. Jake poops in the house each afternoon because he can’t hold it in long enough to relieve himself outside. When he does make it outdoors, a five minute neighborhood sniff leaves him huffing and puffing as if he’s just maxed out on the beep test.

The other night, at 10:59pm, I calculated that I have exactly 11 days of Jake’s entire life to spend with him. I sobbed. Uncontrollably. Alone. On my apartment floor.

I calculated that I have 11 days left with Jake because at the end of my last soccer season, I was released from the Portland Thorns.  I’m leaving in 11 days to tryout for the new NWSL Utah Royals team.

It’s a funny thing when you enter the professional level starting every game, and then five years later you have to tryout to make it.  From the outside, it appears I have regressed. I don’t believe I have.

It’s humbling. But, I’m not ashamed.

I’m not ashamed because my dog is dying.  And every single time I enter my parent’s home, I ignore all other human existence and bee-line to Jake. I suffocate him with cuddles and speak to him in my prepubescent little girl voice, as if somehow the change of tone will indicate I love him more.

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I love Jake more than he loves medium-rare New York steak, a spoonful of peanut butter, and every other dinner item he’s ever begged for under the table. Once, back in Jake’s prime, he snuck onto the kitchen counter and knocked down an entire platter of brownies. He licked the brownies clean, including parts of the shattered ceramics dish. I love Jake even more than that.

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My brother thinks Jake has more than a year left to live. I’m an optimist. Miracles happen, but it doesn’t seem likely.

My entire life, the thought of Jake dying torched my soul. I avoided this idea entirely.

Until one evening, about two years ago, when I drew a bubble bath and began reading a book called Being Mortal. I distinctly remember gripping the book, and digesting a passage about how our bodies are slowly deteriorating.  By the age of thirty, our lung capacity declines and the demise continues from there; our teeth slowly decay, our hair changes color, we lose muscle mass….Each word I consumed felt like my gut was stepping into a bottomless pile of quicksand.

After reading this passage, I peered down at my left index finger. I observed the criss-cross wrinkle patterns on my skin. I stared at my hair follicles. The deeper grooves on my knuckles. Dang, I need to moisturize more.  Why is my finger hair so much shorter than the ones on my arm? Where did this shiny shield we call a “fingernail” come from? How does my my brain Simon-Says this finger to bend back and forth anytime it wants?

I’ve been the caretaker of my dying finger for 25 years, and never had I observed it in such vivid detail.

It was this bubble bath-the pondering of my finger’s fate- that gave birth to my obsession with death, and, not coincidentally, the moment some of my friend’s questioned whether or not to check me into a psychiatric ward.

I became intrigued by the fear surrounding death.  Why are we all so afraid of it? Why do we feel like a kindergartner stuck alone underneath a rainbow parachute every time we think about our loved ones passing? Why does no one talk about it?

Death is one of the few things in life that is 100% certain. It’s unavoidable. Yet we treat it like it’s not just the elephant in the room, but the largest tyrannosaurus rex of the kingdom.  It’s as if we think that acknowledging it will somehow bring us down faster.

A few months later, I consumed another book, True Refuge. The author, Tara Brach,  talks about an exercise she performed at a meditation retreat. The participants were told to find a stranger and hug them. While arms still wrapped around their partner,  they were instructed to repeat the following: “I’m going to die.  You’re going to die. And all we have are these precious moments.”

I immediately began trying this exercise on every person I encountered. My mom, friends, teammates, the mailman (jk, I didn’t take it that far).  I asked for a hug, and when they obliged, I’d hit them them with the dialogue. Again, most of them further questioned my sanity.

For me, it felt like a similar experience to the night of my finger analyzation. When I acknowledged death, everything seemed to matter more.

From this point on, I started consciously accepting that Jake was going to die. I was greeted with deep sadness, but it wasn’t as scary as before. I found I cherished our time together even more.

On an off day, I whimsically drove with Jake up to the Oregon coast (his favorite place) and we hopped around from beach to beach, ending at Oceanside, the location of my childhood beach house. I pulled up to a side street, rolled down the windows to breath in the roaring ocean air, and climbed to the backseat to cuddle with Jake. I slept less than three winks the night, but I didn’t care. I knew this may be our last time here together.

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This last season with the Portland Thorns. I feel like I took the same approach. The previous year and half, I was recovering from a concussion, and my absence from the pitch made me deeply aware of the rarity of playing professional soccer, even more-so in my own hometown.  On practice days, I warmed up with a deeper appreciation for my body’s ability to move however it could on that day. On game days, I fully soaked in the thunderous energy of the crowd.  On off days, I cherished Pacific Northwest adventures with my teammates to Crater Lake and the Gorge.

In my mind, I wanted to play in Portland forever. The Rose City is such a special place to me. I grew up a seven minute drive from the stadium. The fans are out of this world. My family comes to every game. Jake lives here.

After our championship, I was released from the team. And this idea of me staying forever was gone.

Yet, the strangest thing happened: I felt at peace.

I was heavyhearted and frustrated, naturally, but I believe this inner calmness arose because of my acceptance that everything in life is temporary.  I was going to have to leave the Portland Thorns eventually. I’m going to have to stop playing soccer eventually. Jake is going to die eventually. We all are.

I find we often wait to fully celebrate beings and things until they pass. I think we ought to have more living funerals.

Once we are gone, there’s no going back. At the end of it all, It doesn’t matter how much money is in our bank accounts, what awards we have won, or our number of Instagram followers. Everyone’s grave is the same size.

Why wait to fearlessly live, love, and be our truest selves?

When Jake’s time on this earth comes to an end, I know my face will be drenched in more tears than the person who gets splashed the most at Disneyland’s Splash Mountain. I plan on mourning by whatever means necessary (hello, Ben and Jerry).

Acknowledging death has been the ultimate wake up call. It has made me think about what it means to be alive and want to experience the simplest thing with as much gratitude as when I slept beachside in the back of the car with Jake and warmed up with my friends on the field at Providence Park.

My dog is dying. I am currently jobless, and I am in awe of my left index finger.

Because Jake’s the cutest and deserves to be seen by the world, here’s a few more photos of him:

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February 09, 2018 /Kendall Johnson
arrow living, Death, dogs, female athlete, gratitude, Jobless, kendall johnson, mindfulness, mortality
kendall johnson
19 Comments
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47-Bianca Henninger-on finding balance, calming a hyper-analytical mind, and her affinity for business signs

February 02, 2018 by Kendall Johnson in Podcast

In today’s episode I interview Mexico national team goalkeeper Bianca Henninger. Bianca attended Santa Clara University and currently plays club soccer for the Houston Dash. Growing up, Bianca was a frequent member of the youth U.S National Teams. In 2010, she received the US Soccer Young Female Athlete Award. She recently made the switch to the Mexico National team. Bianca is a fierce competitor on the field, but very easygoing and lighthearted off of it.

In her free time you’ll find Bianca cheering on her hometown Bay Area teams, walking up and down streets snapping photos of business signs, eating pizza, and obviously more.  

 

In our conversation Bianca talks about:

-the strategy she employs to get through tough workouts

-the importance of finding the balance that’s right for you

-the deep connection she has with her two creative brothers, whom are a filmmaker and singer/songwriter

-the effect stress has on your play

-what spurred her decision to switch from the U.S to the Mexico national team

-how she calms her over-active mind, which she claims could be a television show

-why living in Houston has forced her to change her fashion style

-her affinity for business signs (she’s cool with Universal signs too, but she’s a BIG FAN of the business signs)

And more.

 

Enjoy my conversation with the balance-seeking, sign-loving Bianca Henninger

Listen on iTunes HERE

Shownotes
:52                          Who is Bianca Henninger ?
3:01                       Her love of signs
4:19                      Her favorite sign
6:42                     Bianca’s brothers
9:00                    What influence did her parent’s have on her lifestyle?
10:35                   Why did Bianca’s dad always give her books and when did she love reading?
14:20                   Her favorite book
16:38                   U-20 World Cup penalty kick trauma – the triple encroachment!
20:38                   What was her reaction to the loss?
22:48                   What mindset strategies does she use for her training?
25:40                   Does Bianca take responsibility for a loss as a goalkeeper?
28:01                   What process does she use to get back into a positive mindset?
29:05                   Bianca’s training thoughts
31:23                   Float therapy: in Portland: Ensofloat
34:45                   Bianca’s meditation practice
37:22                   What inspired Bianca’s move to the Mexican national team?
39:45                   What type of reaction did she get for the switch?
41:50                   Is there differences between the training and climate of the two national teams?
44:00                   What’s Bianca’s experience of living in Houston?
47:50                   What useful tip has she gotten from a goalkeeper coach?
49:49                   Bianca’s am routine
51:11                   Biggest misconception people have about Bianca?
52:50                   What belief or habit does Bianca have that others think is crazy?
1:00:35                 What is the worst advice Bianca has ever been given?
1:02:06                 What is Bianca’s favorite app?  VSCO 
1:03:14                 What one tip would you give to a female athlete?
Houston Dash
The Moth   

Resources

Follow Bianca Henninger:

 

On Instagram:

@benninger

On twitter:

@beeyoncs

 

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

 

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3


February 02, 2018 /Kendall Johnson
arrow living, Bianca Henninger, female athlete, goalkeeper, Houston Dash, Mexico national team, podcast, women soccer
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46-Emily Allard-on finding the reason you play, managing feelings of hopelessness, and connecting to the ocean

January 26, 2018 by Kendall Johnson in Podcast

In today’s episode I interview professional softball player and founder of Be The Momentum Emily Allard. Emily played college softball at Northwestern and continued on at the professional level with the Chicago Bandits, where her team has won two back to back championships. Emily is currently coming back from a concussion injury and is refreshingly open about her feelings of hopelessness and uncertainty of returning to play in the future. I really appreciated Emily’s rawness.

In our conversation Emily talks about:

-how childhood bullying led her to fall in love with softball

n-where she gets the motivation to keep coming back after battling injuries for 6 years

-why none of her teammates want to stand behind her in the autograph line

-the Chicago Bandit’s team culture that let them to back-to-back National Pro Fastpitch championship titles

-the most unexpected and best place she traveled to with Be The Momentum,  a slapping program where she coaches across the country and empowers kids on and off the softball field

-the gut-wrenching pain of not feeling like a part of the team while being injured and how she manages those feelings

-her morning routine that must involve a Starbucks run

And more.

Enjoy my conversation with the high-spirited, kid-loving Emily Allard

Listen on iTunes HERE

Shownotes 

:55 Who is Emily Allard?

2:26 Emily’s love of paddle boarding

4:14 What draws Emily to the ocean?

5:14 Chicago Bandits – Professional softball team & her work with NFCA

6:43 Emily’s passion in juggling work and playing ball

7:40 Emily’s typical day during the season

9:10 Her offseason routine

10:40 What strategies does she use to maintain her sanity?

12:20 Why is playing for the kids so important to her?

15:50 Her passion of talking to all fans

18:42 A standout fan moment

23:29 Back to back championships – what was the culture of the team?

29:30 What was the first championship experience like for Emily?

30:30 Her struggle with injuries

32:13 Did she feel like a part of the team for the 2nd championship?

34:19 How did she manage her feelings during her concussion recovery?

37:02 Her struggle with her love-hate of the game and her injuries

42:38 What makes Emily want to come back after 6 years of injuries?

44:50 Her experience of getting bullied

48:20 “Ride the Wave”

51:30 Be the Momentum product

53:04 Her work with softball clinics

55:18 Emily’s most surprising visit to a state

57:33 Emily’s am routine

58:28 The biggest misconception people have about Emily

59:31 What non-athlete does Emily admire?

1:00:10 What belief or habit do others think is crazy?

1:01:28 Emily’s favorite failure

1:04:03 One simple tip for female athletes

Resources

Follow Emily and Be The Momentum: 

Instagram:

@eallard24

@be_themomentum 

Twitter:

@eallard24

@be_themomentum 

BeTheMomentumSoftball.com 

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

 

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

January 26, 2018 /Kendall Johnson
arrow living, Be The Momentum, blog, Emily Allard, female athlete, podcast, professional softball, softball
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45-Jordan Angeli-on how she overcame 3 ACL tears and scored an unforgettable “World Cup” goal

January 19, 2018 by Kendall Johnson in Podcast

In today’s conversation, I interview former professional soccer player, broadcaster for the Major League Soccer and the National Women’s Soccer League, and ACL Club founder, Jordan Angeli.

Jordan tore her ACL twice while at Santa Clara. She recovered and entered the professional level in her best form, earning herself multiple  US National team call-ups. During her first game of the second season with the Boston Breakers, Jordan tore her ACL for the third time.

Somewhat unexpectedly, and three years later, Jordan opted to make another comeback playing with the Washington Spirit and  Western New York Flash. In 2015, she opted to walk away from the game on her own terms.

Jordan is now pursuing her passion on the other side of the lines, as a broadcaster. She also runs the ACL Club, a club that provides support and resources for athletes recovering from  ACL tears. I highly recommend checking out her website and her podcast Show Your Scars, where she interviews professional athlete about their own acl stories.

In our conversation Jordan talks about:

-why she proudly trained with a U11 girls team during her comeback form her 3rd ACL tear

-the goal she envisioned scoring in the World Cup with her fellow Colorado Rush  Lindsey Horan, and how it came true in a different fashion

-what it was like being a 6 year senior at Santa Clara

-tools she used to help her manage her emotions while coming back from injury

-the hike that spurred her decision to walk away from playing professional soccer

-her go-to hairstyle for broadcasting

And more.

Enjoy my conversation with the passionate, connection-seeking Jordan Angeli.

Listen on iTunes:  45-Jordan Angeli-on how she overcame 3 acl tears and scored an unforgettable “World Cup” goal

 

Shownotes

:51                     Who is Jordan Angeli
1:52                    Show Your Scars podcast
3:45                  Does Jordan enjoy “stalking” interviewees?
5:30                   Angeli Upper Deck 2011 Boston Breaker card
6:40                    Jordan’s obsession with getting nails painted
7:34                    Jordan’s metaphors for life while being out in nature   ACL site
11:15                   Is there only one end goal for Jordan?
12:14                   Jordan explains being WCC defender of the year and most goals scored on team
14:05                   When was Jordan’s 1st ACL tear?
15:31                   What was her mindset about making it back on the field?
17:28                   When was the 2nd ACL tear?
21:37                   How could the trainer have conveyed the diagnosis better?
22:38                   How did she cope with the news?
23:58                   Did Jordan show her emotions?
26:52                   When did the 3rd ACL tear occur?
28:08                   Was it a personal choice to take a slower rehab?
29:39                   How was it being a 6th year senior?
30:57                   Was playing on the National team always a dream?
35:09                   3rd ACL filled with frustration and how did she deal with it?
41:00                   How did she get through 3 years of rehab and recovery?
44:58                   Training with U11 girls team, boys teams and her slow progression
46:07                   When she got back out on the pro field, did she feel 100%?
47:30                   How did her role change on the team?
48:10                   How did Jordan deal with not being on the field?
50:20                   Unforgettable moments
52:14                   What is Jordan’s visualization process?
53:48                   When did Jordan realize the National Team wasn’t her end goal?
56:20                   How did the decision to quit playing soccer feel for Jordan?
58:38                   The ACL Club
1:02:13                 Let’s go vs. Let it go
1:05:50                 Jordan’s philosophy of “looking outside of yourself” during recovery
1:08:12                 Jordan’s game day routine
1:11:32                 Her crazy windblown reporting
1:13:44                 How is she treated as a female broadcaster in the MLS?
1:17:03                 One belief Jordan has that others think is crazy
1:20:34                 Jordan’s tip for female athletes

 

Resources

Follow Jordan Angeli and The ACL Club:

theACLclub.com

Show Your Scars Podcast 

On Instagram:

@jordangeli 

@theaclclub

On twitter:

@jordangeli

 

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

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

January 19, 2018 /Kendall Johnson
ACL recovery, arrow living, female athlete, Jordan Angeli, kendall johnson, podcast
Podcast
1 Comment
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44- My mom, Ann Johnson- On parenting a female athlete, supporting your child’s obsession, and feeding the team

December 08, 2017 by Kendall Johnson in Podcast

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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

December 08, 2017 /Kendall Johnson
Ann Johnson, arrow liver, Portland Thorns, professional athlete, Sky Blue FC, travel, USWNT
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43- Elli Reed- On using her sport to give back, veganism, and dancing with the mayor of Vicos, Peru

December 01, 2017 by Kendall Johnson in Podcast

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 strengthened. She continues to use her platform to support causes she believes 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

Shownotes:

:46              Who is Elli Reed?

2:42             Crooked Trails

7:21              Miraflores, Lima Peru and playing soccer in the town square

14:23            Experience of building a soccer field in Vicos, Peru

15:37             expectations of non-profit trip

17:15              Typical day for Crooked Trails trip

18:57              First experience of playing on manure high altitude field

23:23              Pachamama ceremonial dinner

26:24              Elli’s feeling about retirement

27:39               What contributed to her peace about retirement

28:09               Has Elli always been involved in volunteering?

29:50                Elli’s vegan restaurant searching skills and why she chooses the vegan lifestyle

32:45                Racing Extinction

33:36                 Did Elli always have a connection with nature?

35:05                  How soccer obsessed was Elli as a child?

36:07                  How has Elli’s relationship with soccer changed over her career?

38:15                   Has the volunteering in Peru changed her perspective on her future?

42:45                   Elli’s morning routine

43:47                    The best advice Elli’s ever been given.

45:45                     Elli’s favorite song

45:54                    One belief other’s think is crazy

46:12                     Elli’s favorite app

46:33                     Her favorite failure

47:49                      One tip for female athletes

 

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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


December 01, 2017 /Kendall Johnson
arrowliving, Elli Reed, female athletes, passion, Peru, travel
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42- Keeley Tillotson and Erika Welsh - On dropping out of college, appearing on Shark Tank, and building a 7 million dollar business

November 25, 2017 by Kendall Johnson in Podcast

In today’s episode I interview Wild Friends cofounders Keeley Tillotson 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 with the addition of unique flavors like coconut, cinnamon and raisins. Keeley and Erika shared this creation with their hungry athlete friends and they devoured it. They rode this hype,  tried out selling their product at the Eugene farmers market, and then moved onto local stores. After an appearance on the television show Shark Tank, the 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 Friends’ nut butters, 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.

:46           Who are Erika and Keely?

5:29             What are the new products…Super Butters?

11:19            Portland’s November Project movement

15:37            What sports did Keely and Erika participate in during their childhood?

19:45            Forbes 30 under 30 award

20:55           How did being an athlete help in running a business?

24:54           How did the two choose to make nut butters?

28:54            When and how did they take the passion for nut butter and make it a business?

31:30             Crazy food processor stories and the neighborhood squirrels

33:45             How did they come up with the brand name Wild Friends?

34:16             How did the two expand their business?

37:07            What training or background did Erika and Keely have in becoming an entrepreneur?

38:11             Did they just follow their gut or did they formulate a business plan?

40:19             Their philosophy of “it doesn’t hurt to ask”

41:45              “If you want advice, ask for money.   If you want money, ask for advice”  and the art of being

specific.

47:08             The Shark Tank experience

54:25              How did the business grow after being on the Shark Tank?

55:20              Their method of trusting their gut and being able to accept their mistakes

57:20               The plane ride home and the decision to drop out of school

1:01:17             What is their ultimate goal for Wild Friends?

1:03:27             Erika’s morning routine

1:04:32             Keely’s crazy belief

1:01:05:56        Biggest misconception that people have about Erika

1:06:38              Keely’s favorite failure

1:07:55               One simple tip to help female athletes

1:09.28               Where can you buy Wild Friends products and learn more about the biz?

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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

November 25, 2017 /Kendall Johnson
Bossbabes, dream, entrepreneur, Erika Welsh, goals, Keeley Erickson, nutt butter, Shark Tank, WildFriends, Women Empowerment, Women in Business
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41- Emily Infeld- On “no days off”, recovery tips, and coping from injury with Bon Bons

November 17, 2017 by Kendall Johnson in Podcast

In today’s episode, I interview professional long distance runner Emily Infeld. Emily grew up running track in her hometown of University Heights. At Georgetown University, she set the school record in the 3000m and 5000m, and notched a first place 3000m finish at the NCAA Indoor Championships. After college, Emily decided to pursue her dream of running professionally. She became 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) attach link to Emily Menges podcast

-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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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

November 17, 2017 /Kendall Johnson
arrow liver, arrow living, arrowliving, Cyrotherapy, Emily Infeld, female athlete, female athletes, inspiration, interview, motivation, Nike running, Olympics, professional athlete, Professional runner, running, USA
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Why-Thorns-FC.jpg

Why Portland is the Best City for Women's Soccer in the World-a reflection on what it meant to play for Thorns FC as a Rose City native

November 10, 2017 by Kendall Johnson in Personal Stories

I shuffle through the post-game signature line, scribbling on scarves, jerseys, and pamphlets  when a red rose face-painted girl asks me what it’s like to play in front of a sold-out stadium at Providence Park.

“Can you hear us!?” Do you get nervous?” her eyes beam.

 

___________________________________________________________________

When I was her age, I stood in that exact spot (far too shy to ask questions) anxiously awaiting signatures from the Portland Timbers. At the time, the Timbers were still a USL team. There was no women’s team.

Even then, I knew I was going to be a professional soccer player. My maturing brain had not worked out the logistics, but I was far too obsessed to pursue anything otherwise.

In 2003, the Women’s World Cup qualifiers were held at the same stadium. I sat in the stands, eyes glued to Tiffany Milbrett, Brandi Chastain, and Mia Hamm. My idols were playing in my own backyard!

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For a Portlander, aside from the national team, University of Portland was the pinnacle of women’s soccer. I watched Christine Sinclair and her teammates bring home two NCAA championships, with Clive Charles as coach. I set my sights on becoming a Pilot.

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My junior year at University of Portland, the National Women’s Soccer League came into fruition. I opted to forgo my final season and enter the college draft. I secretly hoped to get selected by Portland.

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I was acquired by Sky Blue FC, in New Jersey. For two years, I got a taste of the east coast lifestyle; enough time to deepen my appreciation for Douglas Firs, quality coffee, and people who let you veer into their lane without flipping you the bird.

In 2015, I was traded home to Portland.

___________________________________________________________________

 

Before home games, the national anthem singer walks onto the field to perform. I always close my eyes. I take this time to give thanks for where I am today.  I reflect back to when I was the red rose face-painted girl’s age; waking up at 3am to watch the US women team play China; spending hours kicking the ball against the racquetball courts-a mere 100 yards away at the adjacent Multnomah Athletic Club; winning my first state championship for my high school across the street. I think about my club coach, who told me I was going to make it.  And the other one, who told me I wasn’t. I thank the people who supported me through all my setbacks. If it weren’t for them, I wouldn’t be here. And if it weren’t for the setbacks, I wouldn’t fully grasp how special it is to play for my hometown, in a city that embraces women’s soccer.

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I make sure to open my eyes before the anthem ends to witness the thousands of scarves  twirling above their owners’ heads, as if helicopters in support of female equality.

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Immediately after, I dart my eyes over to the Rose City Riveter section. The gigantic tifo unravels from the rafters. Every single time, (even if, at first the concepts are too sophisticated for me to understand) my jaw drops. The fans dedicate countless hours for the banner’s one minute of fame.

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The final whistle blows, and we stride a lap around the stadium to thank our supporters.  My favorite section to greet is the Multnomah Athletic Club balcony. I look up and see my grandma, whom I call Goggie. She’s easy to spy because the club designated her a specific seat.

“I don’t even have to pay!” Goggie boasts.

She waves down at me as if she is performing the “Y”  in the “YMCA” dance.

I blow her a kiss. She sends me one back.

We turn the corner again. My mom, dad, uncle, brother and family friends are smiling down at me. Whether I play or not, they are always there.

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On the final section, we stand in front of the Rose City Riveters. Talk about a P-A-R-T-Y. Even after the game, they’re jumping and chanting like kids who just chugged eleven Red Bulls.

I am convinced the Riveters expend more energy during a match than us players.

We join hands, and swing them up and down to praise their unparalleled support.

We finish the revolution, by shuffling through the autograph line.

___________________________________________________________________

 

“Can you hear us!?” Do you get nervous?” the red rose face-painted girl asks.

___________________________________________________________________

 

When you’re a competitor and play sports for a living, you get accustomed to getting in the zone. It’s as if you’re wearing a pair of goggles that tune out the crowd and only get taken off during special moments. Like, when we score a goal at Providence Park. I chuck the glasses aside, hands flail in the air, smoke bombs ignite, and I allow myself to rumble with the roar of the crowd.

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Shortly after, it’s back to business. But in Portland. even when the goggles are on, it’s not enough to tune out the crowd.

Despite the chronic rain, Portland has this sunny energy that seeps through your bloodstream.

It’s where my teammates and I coached a Girls Inc. clinic, and a squad of 8-year-old girls screamed “I am fierce!!!” with enough conviction to make the hair on my arms stand up.

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It’s where the lead capo and flag crew coordinator, Sunday and Heidi White, invited me to their home, showed me their scarf collection and the hundreds of patches the Riveters sell to each other during games to support one another.

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It’s where Sinead Farrelly finished a season with the Thorns, didn’t want to leave, sent out a tweet, and a few days later was taken in by a selfless couple as if she was their own.

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It’s where hundreds of supporters greeted and chanted “Build a Bonfire!” with us at the Portland International Airport after winning the NWSL championship.

For me, the city resembles my family, my dreams, my sacrifices. My place.

___________________________________________________________________

“Can you hear us!?” Do you get nervous?” asks the red rose face-painted girl.

We can’t necessarily hear the crowd, but we can feel it. It’s this quiet assurance that the entire city is behind us. That the game means as much to you as it does to us. We are in this together.

Even if I’m no longer a Thorn. Even if I’m thousands of miles away from you. Even if, when I visit, I’m wearing another jersey, I will always feel you Portland.

Thank you for making me proud to call The Rose City home.

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ACCOMPANIED PODCAST:

In this episode, I reflect upon my experience playing for my hometown team (one of the best women’s club teams in the world), Portland Thorns FC. I read and expand upon this piece, and let you know how to enter into the giveaway of my old and new Thorns gear. 

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!

Listen below or listen via iTunes here: Episode 40-Why Portland is City for Women’s Soccer in the World 

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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

November 10, 2017 /Kendall Johnson
arrow living, female athlete, kendall johnson, Portland, Portland Thorns, women soccer
Personal Stories
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Caitlin-Foord.jpg

39-Caitlin Foord-on sacrificing the “little parties in between for the bigger party at the end”

November 03, 2017 by Kendall Johnson in Podcast

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

Brittney Cameron

@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

Christie Rampone

@christierampone

Sam Kerr

@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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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

November 03, 2017 /Kendall Johnson
arrow liver, arrow living, Autralian National Team, Caitlin Foord, Christine Rampone, female athletes, interview, motivation, professional athlete, Sam Kerr, Sky Blue FC, soccer, Vegalta Sendal
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Paige-Pattillo.jpg

38 Paige Pattillo- On 100 miles races, running with poisonous snakes, and her motto “just don’t do it”

October 27, 2017 by Kendall Johnson in Podcast

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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

October 27, 2017 /Kendall Johnson
endurance run, female athelte, Gorge Waterfall 100k, Keelin Winters, Paige Pattillo, running, Seattle Reign, University of Portland, Western States
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Amandine.jpg

37-Amandine Henry-On moving to the US, mistranslations, and fake tans

October 20, 2017 by Kendall Johnson in Podcast

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:

  • how Amandine learned english, and the funniest mis-translations with the team

  • the experience playing with boys teams up until age 13

  • the time during her career when she thought about quitting soccer

  • why Amandine doesn’t believe in setting goals

  • how she cooks all of her meals at home with a robot

  • why coming to Portland was the best experience of her entire soccer career, even moreso than playing in a World Cup and winning champions league

  • and she answers several fan questions, both in English and in French

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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

October 20, 2017 /Kendall Johnson
2017 NWSL Championship, Amandine Henry, arrow liver, arrow living, female athletes, NWSL, Portland Thorns, professional athlete, soccer
Podcast
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36-Christine Sinclair- On how to be a leader and her recovery from perfectionism

October 06, 2017 by Kendall Johnson in Podcast

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

 

  • How everyone can be a leader, and what it takes to become one

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

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?

 

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Resources

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October 06, 2017 /Kendall Johnson
arrow liver, arrow living, Christine Sinclair, female athlete, female athletes, leadership, Portland Thorns, soccer, USWNT
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Why Mana Shim cops people’s digits while pursuing her dreams

September 25, 2017 by Kendall Johnson in Athlete Stories

Today is the Hawaiian hibiscus’, sunflower soul Melana Shim’s  birthday. Awhile back, we ventured out to the Oregon Coast to surf. Mana’s a ripper, and I’m a Grade A wannabe, novice. But I was stoked because Mana told me she’d give me some pointers once we got out in the water. We paddled together past the break, and less than a minute later,  Mana rode a wave into the shore like a princess galloping off into the distance. We never reunited in the water again, as Mana was fully engulfed in catching the biggest breaks, and I couldn’t keep up with Mana’s ravenous paddling. No hard feelings though, I became best buds with the whitewash.

Three and a half hours later, Mana came running out of the water, with a jack-o-lantern sized smile on her face. She apologized for losing track of time and said she invited some new friends over for a bonfire. I asked how they were going to come over. She pointed to her red board. The person’s phone number was etched into the front of it with wax.

Classic Mana, always living for connection. The people came over, and we indeed had wonderful conversation amongst a bonfire. This type of scenario is standard protocol for Mana, who claims she can tell from the first few minutes of interaction if she’ll vibe with the person.

Playing sports competitively, it’s so easy to get caught up in grinding and doing whatever it takes to reach our dreams. But, once our body breaks down or we decide we want to pursue other passions, we will only be left with the memories. And the ones we tend to remember, are the ones with strong emotional ties. Mostly involving other humans. And sometimes teammate’s dogs (shoutout to Christine’s Sinclairs dog, Charlie. Such a stud).

A few weeks ago, Mana made the choice to leave Thorns FC to pursue a opportunity to play in Sweden. This decision is difficult for any player, but especially for someone who cherishes relationships as much as Mana. But sometimes you gotta do the scary thing and take a leap of faith. In conjunction with chasing our dreams, we always have the choice to slow down and take in the in the sunflowers, the waves, the people.

 

For more Mana Shim: 

Click HERE for an exclusive podcast interview.

Click HERE for an exclusive written interview.

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Resources

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September 25, 2017 /Kendall Johnson
arrow liver, arrow living, be present, Christine Sinclair, connection, human connection, Mana Shim, Portland Thorns, ThornsFC
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True Life: I spilled sardine juice all over my hair on my 5 hour 49 minute flight yesterday

June 05, 2017 by Kendall Johnson in Personal Stories

Fun fact: Sardines are an excellent source of vitamin b12, selenium, and Omega 3 fatty acids. They also have a low ecological and environmental impact because they are close to the bottom of the food chain and feed off of plankton.

I often pack them on away trips for a nutritious snack.

My teammates think I’m weird. I am, and am not sorry about it. But I am sorry about yesterday’s sardine incident:

Two hours into our plane ride home from New Jersey, my stomach started rumbling. I rummaged through my backpack for a snack. All I had left was one can of sardines. I was faced with a tough decision. Do I starve myself for the remaining three hours of the flight, or do I open the can and expose my neighbor, 15a,  to a very unpleasant sensory experience. The decision was a no-brainer. I’m an athlete. I needed to feed the beast.

I peered over at 15a, and he was napping. Perfect. My plan was to pry open the container,  devour the fish quickly, then immediately seal the lid to entrap the odor, before 15a could bat an eye. I pried open the lid, and as I went to slurp up a sardine, we hit turbulence, and the sardine juice spewed all over my jacket, shirt, and hair. Like all over. I’m convinced 15a either had some sort of nostril defect or was an angel sent from heaven, because when he awoke, he was unfazed. I sat in my sardine-perfumed clothing for the remaining two hours of the flight.

When we de-boarded, I forced my teammates to take a whiff of me and asked what I smelt like; “Oh my godddd, you smell like a fish.” Nailed it.  I opened up my arms to give Amandine a hug goodbye. She squealed away from me at first, but like the ever-so-kind teammate she is, she held her breath and squeezed me back. Bless her.

I’d like to make a public apology to 15A, my teammates, and all those aboard Alaska Airlines Flight 279 on 6/4/17. I promise to never open a can of sardines on a plane ever again (unless I’m hungry and it’s the only snack I have in my backpack and we have 3 hours left of our flight).

June 05, 2017 /Kendall Johnson
arrow living, Portland Thorns, sardines, travel
Personal Stories
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EP 35- Nadia Nadim- On Fleeing the Taliban and How to Get Rich and Famous

May 18, 2017 by Kendall Johnson in Podcast

In today’s episode, I interview Danish footballer Nadia Nadim. Nadia is genuinely one of the happiest people I know. She’s also one of the most confident and unafraid to speak her mind.

Nadia was born in Afghanistan during the war.  At 11 year’s of age, Nadia’s dad, a general in the army,  was killed by the Taliban. Nadia’s mom knew there wasn’t a future for her children in Afghanistan. One night, her family snuck out in the dark and fled the country. They took a plane to Italy, where they were then smuggled in the back of a delivery truck for 48 hours, intending to end up in England. When they arrived, a man walking his dog informed Nadia’s mom that they were actually in Denmark. After finding the police, Nadia’s family was taken to a refuge center.  Nadia’s family patiently awaited approval into the country. If they were denied, they would have to return back to Afghanistan.

While at the refugee center, Nadia was introduced to soccer. She kicked around with the other refugees, whom were from all over the world. One day at a nearby field, Nadia, decided to walk up to the coach of a team during a training session, and through hand gestures, because she didn’t speak Danish, she asked if she could play with the team. The coach let her join and her career was launched. Nadia currently plays club soccer for the Portland Thorns, is a Danish national team member, and is simultaneously studying to become a plastic surgeon.

In our interview, Nadia talks about:

-her family’s 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

I’ve also written an additional article on Nadia  in which she tells stories we didn’t cover in this interview, like the time she lived in a low income city and built a soccer club starting with 7 players, that grew to 217 children.  We talk about the colorful headband she wears on game days, and how the first headband she wore was made by cutting the elastic band off of her underwear,  how she prays 5 times a day, and the other ways she aspires to give hope to refugees.

Read the article  here:  Arrow Liver: Professional Soccer Player, Nadia Nadim

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  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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.

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May 18, 2017 /Kendall Johnson
arrow liver, arrow living, Nadia Nadim, NWSL, Portland Thorns, professional athlete, soccer
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EP 34- The Day I Met Ryan Gosling and Decided to Quit Soccer and Travel the World

May 18, 2017 by Kendall Johnson in Podcast

In today’s episode, I tell the story of the time I was over facing numerous setbacks throughout my soccer career. 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 ….

“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?”

Full written article with pictures HERE

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  2. Click “view in itunes”

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  4. Click “write a review” and show me love <3

Resources

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Click HERE for a list of the 10 books I believe ever female athlete MUST read.

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May 18, 2017 /Kendall Johnson
arrow living, female athlete, motivation, Ryan Gosling, travel
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Arrow Liver: Rachel Lowell

May 17, 2017 by Kendall Johnson in Tips & Tools

Let me introduce you to ArrowLiver, Rachel Lowell. I met Rachel after a Thorns FC game in our autograph line. Fans often ask us to sign scarfs, roster pamphlets, and jerseys, but Rachel had printed off the Arrow Living logo and quote. Later that night, she sent me an email. Here’s a portion of it:

“I also just gotta say thank you so much for creating the Arrow Living podcasts and the idea behind it, your podcasts and motto of Arrow Living single handedly kept me somewhat sane and also motivated me throughout my concussion recovery.

And I listened to the first podcast and my mindset towards my concussion and really life in general was completely changed- it put my injury in perspective, I realized that if you could get through a concussion as bad as yours then I could get through a mild concussion. And the quote also helped me realize that this injury wasn’t necessarily a terrible thing- I was capable and I had the opportunity to turn such a setback into a positive and productive experience.

And so I snuck my laptop into my room and printed off the quote and your logo and taped it up above my bed as a constant reminder that this wasn’t the end of the world and that i had to keep aiming towards my goals rather than giving up all hope and so I started doing a lot of thinking and planning.

Even though I’m being pulled backward, you have inspired me to create daily plans and to start doing the little things, so when I return I feel and hope that I’ll be better able to help my team reach something great.”

I asked Rachel what her instagram handle was so I could tag her in this post, and she responded that she doesn’t have one because she listened to the EP 10 Interview with Emily Menges, when Emily mentioned why she deactivated hers, and it resonated.

This is why I play. Rachel is an #ArrowLiver.

Do you have any friends who are Arrow Livers?  Friends who have endured setbacks but make the most of them? If so, tag them in the comments!
P.S.  Anyone dealing with concussion symptoms check out Headway Foundation, a nonprofit run by athletes that offers the best concussion resources and support.

May 17, 2017 /Kendall Johnson
arrow liver, female athletes, inspiration, kendall johnson, Portland Thorns, soccer
Tips & Tools
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EP 33- Arrow Tip Tuesday: Love Yourself in the Mirror

May 16, 2017 by Kendall Johnson in Podcast

I recently watched the above youtube video, of a young girl, Jessica, who  is standing on her bathroom counter, looking into the mirror, and shouting all the things she enjoys about her life. “my whole house is great! I can do anything good….I like my hair! I like my hair cuts! I like my hair ties! I like my pajamas!  I can do anything good!”

It made my heart smile. The video has received over 19 millions views.

What would people think if the video content was the same, except the child was instead, an adult?

My guess is the video would not go viral, understandably, because adults just aren’t as cute. But I believe the behavior would be labeled as childish, self-absorbed, egotistical,  and borderline psycho.

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, increased problem-solving skills, reduced procrastination…the list goes on (Huffington Post article with scientifically backed benefits here)

I’ve noticed that practicing self-love translates into other areas of my life, including my sport.

I bounce back quicker from an inaccurate pass on 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. We are constantly being influenced by our environment on what is “good” and “bad”, and if we aren’t doing “good” then it’s easy to self-criticize. We have to consciously practice self-love every day or we fall into the comparison trap, and perceive ourselves as inadequate.

Loving myself in the mirror is the single greatest exercise I do to gain confidence.

Our relationship with ourselves is the only one that is guaranteed. We cannot escape the conversations that we have in our own head every day. I don’t know about you, but I personally prefer to talk with kind-hearted souls, rather than bullies.

 

The Mirror Exercise

  1. Look look in the mirror, and stare deep into your eyes. Not in the way you check to make sure your toothpaste isn’t smeared on the sides of your mouth, or that your nose isn’t symmetrical with your lips. But in the way that you would look at the one and only love of your life.

 

There’s something about looking into your own eyes that forces you to be present and realize that you are a human being who is doing the best they can, just like every other human in this world.

 

  1. Look into your eyes until you feel that you have connected with your true self. You’ll know when you know.

  2. Talk to yourself as if you are your best friend. Tell yourself what you love about yourself. I say things like, “I love you. I believe in you. You are the hardest worker I know. I am so proud of you for all you’ve been through. You are a champion. You are the hardest worker I know. Your dreams are coming true.” This is your time to tell yourself what you want to come to fruition, for yourself, and not anyone else.

  3. Continue speaking to yourself in the most compassionate, genuine tone, until you feel the way that you want to feel.

  4. Repeat this exercise as often as you like (anytime you’re alone with a mirror). I perform it as part ofmy morning routine, after I visualize, make my bed, and move. I find this exercise most effective when I’m feeling low or want to get myself pumped up on life.

 

This exercise for sure feels bizarre and uncomfortable at first, but I believe you can’t grow without some discomfort. 
If you’re bold enough to try it, let me know what you think. Did you notice a difference in your mood? What kind of things did you say to yourself?


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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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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.

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May 16, 2017 /Kendall Johnson
arrow living, arrow tip, confidence, female athlete, inspiration, selfcare, selflove
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EP 32- Mana Shim- on desserts, death and befriending strangers

May 12, 2017 by Kendall Johnson in Podcast

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.

  1. Click HERE

  2. Click “view in itunes”

  3. Click the “ratings and reviews” tab

  4. Click “write a review” and show me love <3

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

May 12, 2017 /Kendall Johnson
arrow liver, dessert, female athletes, Mana Shim, Portland Thorns, professional athlete, USWNT
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Praise

“There isn’t anything Kendall does without pouring everything she has to offer into it. She cares enough to not be scared to say what you might not always want to hear. She’s already been a great mentor. She is someone I admire so much. She doesn’t make excuses and will achieve what she is after.”
— Allie Long, USWNT World Cup Champion
“Few people have positively impacted me on or off the field as much as Kendall. She has a unique ability to help elevate all of the lives she comes in contact with. Through her own pursuits, triumphs, and trials, she has accumulated a wealth of different approaches to professional and personal growth. It is impossible to spend time with her and not walk away as a better version of yourself.”
— Michelle Betos, NWSL Goalkeeper of the Year
“In the world of professional athletes, you are surrounded by self-motivated people who are all working to a varying degree of “obsessive” to push themselves as hard and far as they can physically, mentally, and psychologically go. This doesn’t even begin to describe Kendall’s approach to all aspects of life. She lets nothing slip through the cracks and has a natural ability to put her passion to practice. Anyone who sits down in a conversation with Kendall will leave smarter, challenged, and with their perspective on life considerably altered.”
— Emily Menges, NWSL Champion
“I met Kendall at a challenging time in my life, and from the start, I felt comfortable sharing those challenges with her. After I first opened up to her about it, it was easy from then on out because she always helped me see my feelings are valid; my experiences and my story are my own, and I can make them to be what I want. She helped me find the beauty in times of struggle and she somehow managed to respond to my life hurdles, and her own, with an open mind and a good laugh. She has helped me to believe life works for us, not against us, and my life has become better for that. She is an amazing teacher.”
— EJ Proctor, Duke goalkeeper

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