Explorez tous les épisodes du podcast The Discomfort Zone

Ever feel like your inner critic has you stuck in a recirculating hole? 🙋‍♀️ Same here.

In this solo episode, I share the 5 steps to stop negative self-talk — the exact ones I use when my own mind starts spiraling - which it has been doing recently on my back-healing journey.

Here’s what you’ll learn:

✨ Get curious about your inner dialogue
🛑 Interrupt the negative loop
🌊 Replace it with affirmations + embodied feelings
📒 Gather evidence of your progress
🔄 Keep practicing — it’s a lifelong river journey

Think of it like paddling out of a sticky hydraulic: awareness, direction, and practice set you free.

💡 Why listen?
Because your self-talk shapes how you show up — on the river and in life. If you’re ready to stop trashing yourself, paddle toward confidence, and feel lighter in your body and mind, this episode is for you.

🎧 Hit play now and listen to the full episode — your next breakthrough starts here.

What does it mean to reconnect with your river, your culture, and your courage — all through the power of kayaking?

In this episode of The Discomfort Zone, I sit down with Ruby Williams, a Quartz Valley tribal member and Kuduk person raised along the banks of the Klamath River in Happy Camp, California. Ruby’s paddling journey began in 2022 with Paddle Tribal Waters, and has since taken her from the first full descent of the 310-mile Klamath, to training in Chile, Canada, and Africa.

Ruby shares how kayaking has transformed her relationship with fear, taught her the power of choosing her own challenges, and deepened her connection to community, leadership, and her ancestral river.

💡 In this episode, you’ll hear Ruby’s reflections on:
🌊 Running the full 310-mile descent of the Klamath River
💪 Learning that courage doesn’t mean never being scared
🧠 The difference between “good” and “bad” discomfort
🤝 How supportive mentors and crew make all the difference
🔥 Finding her voice as a young Indigenous leader
🌍 Why rivers are more than water — they’re culture, protest, and connection

If you’ve ever wondered how paddling can shape identity, courage, and connection far beyond the rapids — this conversation will inspire you.

🎧 Listen now to hear Ruby’s story of courage, culture, and flow.

I’ve always prided myself on taking good care of my body. Yoga, chiropractic, massage — the whole mind-body paddle package. But recently, I found myself in unfamiliar territory: excruciating sciatic pain that left me unable to get in my boat… right before Women’s Paddle Fest.

In this solo episode, I’m sharing what it’s like to hit that wall — physically, emotionally, and even a little existentially.

I talk about:
💥 The pain that took me down and the empathy it cracked wide open
🚣‍♀️ The tough choice to step back as a leader during Paddle Fest
🌟 What it felt like to watch others step up and carry the vibe — beautifully
🌀 The identity shift I wasn’t ready for
🌈 And how I’m working on focusing less on pain and more on healing and gratitude

If you’ve ever had to pause when you really didn’t want to, or felt like your identity was being shaken, this one’s for you.

Thanks for listening, for supporting, and for being a part of this community. If you’ve dealt with L3/L4 stuff or sciatic pain and have tips, I’d love to hear from you.

🎧 Give it a listen — I hope it resonates.
With gratitude,
Anna 💙

What happens when you stop chasing perfection and start getting real—with yourself, your fears, and the people around you?

In this raw and inspiring conversation, 🛶I sit down with 🎤 Trey Rouss, owner of The Power of Water,  to paddle straight into the heart of discomfort—and the unexpected power it holds. Using kayaking as both metaphor and mirror, they explore what it really takes to grow as a person.

💬 Along the way, they dive into:

💥 Why discomfort is where transformation begins—and how to lean into it, not avoid it (especially when you’re upside down underwater).

🌱 How grounding and presence can help you move through fear with more ease.

🫶 Why vulnerability is a superpower, not a weakness—and how it unlocks growth.

🌊 How kayaking mirrors life, revealing patterns of control, fear, and joy.

🗣️ The courage it takes to communicate honestly—without making others wrong.

🐾 Why small steps matter more than big leaps, especially when building confidence.

They also unpack the resistance we all feel toward change (yes, even the high achievers!), and how letting go of who we think we should be makes space for who we actually are.
👉 Join us for a fun, honest, and empowering conversation that will leave you thinking differently about growth—on the water and in life. 💛

What if your breath could be the key to healing, resilience, and reclaiming your power?

In this inspiring and heartfelt episode, I sit down with Adam Spillman — a cancer survivor, breathwork and meditation teacher — whose journey will shift the way you think about discomfort, recovery, and self-discovery.

✨ Here’s what we dive into:

🧠 How breathwork helped Adam heal emotionally and physically after a life-threatening diagnosis and surgery

🌊 Redefining identity and reconnecting with paddling after cancer

🌀 What it means to “refine the human” — and how that leads to more authenticity, presence, and power

💬 Why sharing your work and voice matters more than you know — even if you never see the impact directly

🔥 Tools and mindset shifts for building resilience and self-awareness through life’s toughest challenges

Whether you're navigating a hard season, craving more meaning, or just love a powerful comeback story — this conversation will breathe fresh perspective into your day.

🎧 Take a deep breath and press play — your next breakthrough might just start here.

Need a boost of adventure, energy, and motivation? You're going to love this conversation with accomplished whitewater paddler and adventurer Anna Wagner!

She’s tackled some of the toughest multi-day expeditions in North America — from the Stikine to the Middle Kings, plus multiple 💦 70+ ft waterfalls in the PNW. But her real superpower? Turning fear into fuel and self-doubt into confidence.

🔥 In this episode, we dive into:

🧠 Neuroplasticity & body awareness — what Anna learned from studying Occupational Therapy

🧗‍♀️ How she mentally and physically prepares for high-stakes expeditions

💬 Real talk on navigating fear, fatigue, and negative brain spirals

🌄 How outdoor adventure builds life skills and resilience

💡 Why mindset training is just as important as physical training

Whether you're a paddler, adventurer, or just looking for a fresh perspective on courage and confidence, Anna’s story will light you up. Her energy is contagious, and her insights are gold. ✨

🎧 Listen now and train your brain to show up with courage — on and off the river!

What does it really take to peel out of the eddy with confidence—on the river and in life? In this solo episode, Anna shares insights from a Class IV day on the Cheoah River and a powerful conversation about mindset, trust, and making bold moves.

Learn how familiar thought patterns keep us stuck, and how generating the feelings you want—before the big rapid—can shift everything.

Whether you're on the water or navigating a challenge in life, this episode offers a fresh perspective on how to find your flow.

You’ll learn:

• Why familiar patterns feel safe—even when they hold you back
• A simple yet powerful morning practice to shift your energy
• How “spotting your landing” applies both on and off the river

If you’re ready to move through fear, let go of perfectionism, and feel more joy in your paddling and your life—this one’s for you.

💔In 2016, Nina Loretto, one of my oldest friends, experienced a life-altering tragedy when she lost her first husband to suicide. In this powerful and heartfelt conversation, she opens up about the deep discomfort of navigating that loss—and the strength it took to begin healing.

🕊️With remarkable honesty, compassion, and even humor, Nina shares how she found her way back to joy. She talks about the importance of breaking the silence around suicide, tending to your own well-being, and seeking support when you’re carrying grief. Her insights offer comfort and encouragement to anyone who has experienced loss or wants to better understand how to support others. 

✈️ We also explore Nina’s career as a commercial airline captain for West Jet —how she handles the demands of the job, why representation matters for women in aviation, and the unseen challenges aspiring pilots often face. 

This episode is moving, courageous, and uplifting. You will laugh, cry, and walk away inspired by Nina’s resilience and wisdom. ✨

If you're looking for a story that honors the complexity of loss and the power of hope, this one’s for you. 💛

Dive into an inspiring conversation with whitewater legend Todd Wells as he joins Anna Levesque to talk all things kayaking, courage, and community. This episode is packed with insight, heart, and a few splashes of river wisdom. 🌊

Here’s what you’ll hear:

🧭 How Todd is shifting his decision making in high-risk environments

💥 The hard-earned lessons from injuries—and how they shaped his approach to life and paddling

🧠 Why mental health, self-awareness, and emotional expression matter in adventure sports

🫂 The role of mentorship, communication, and community in shaping future paddlers

🔄 Reflections on generational shifts in paddling culture and teaching progression

🌟 How positive decision-making creates ripple effects for the next wave of river runners

Whether you’re a whitewater junkie or just love stories of grit and growth, this episode will inspire you to think deeper about the balance between risk and reward.

👉 Press play and paddle into the conversation!

In this powerful and heartfelt episode, we sit down with Brad Burden — former pro kayaker 🛶, kayak instructor, now basketball coach 🏀 and teacher — as he shares his evolving journey through leadership, parenting, and self-awareness 💬.

Brad gets real about what it's like to:

🔄 Recognize when your old ways of coaching and parenting just aren't working anymore

🧠 Support a child through mental health challenges with compassion and humility

🧘‍♂️ Let go of the need to always "fix" and instead learn how to simply be present

👥 Lead with self-awareness, even when it means putting your own emotions aside

🌊 Apply lessons from whitewater kayaking to the wild ride of life, parenting, and leadership

Whether you're a parent, coach, teacher, or just someone trying to show up better for the people in your life, Brad's insights will resonate deeply ❤️. 

This episode is an honest, vulnerable look at how we grow — not by having all the answers, but by learning to listen and respond to what the moment is truly asking of us 🔍✨.

In this solo episode, Anna shares one of the most powerful lessons from whitewater kayaking: lean into the rock. What does that mean? When things get hard—on the river or in life—our instinct is to pull away. But that resistance can make things worse. Anna breaks down how leaning into discomfort can actually help you move through it with more ease, grace, and strength.

In this episode, you’ll learn:

🪨 Why “leaning into the rock” helps you stay balanced in turbulent times

💭 How avoiding discomfort often makes things harder

🌬️ Mindset tools to help you stay grounded when life gets rough:

Breathwork strategies (like box breathing)

Grounding techniques to bring you back to the present moment

How to separate fact from story to shift your perspective

The power of asking for help—and allowing yourself to receive it

🌊 How leaning in opens up new possibilities and momentum, even when things feel stuck

Whether you're navigating rapids or real life, this episode will inspire you to meet challenges with courage—and trust your ability to find your way through.

🎧 Hit play and let’s paddle through the hard together.

This week, I sit down with the amazing Jessie Stone — medical doctor, pro kayaker, and founder of Soft Power Health, a nonprofit making a real difference in Uganda 🇺🇬✨

💥 In this inspiring convo, we dive into:

🚣‍♀️ The power of hard moves in easy water — in paddling and in life

🧘‍♀️ How visualization and meditation support physical healing and mental strength

🤝 Building trust and deep relationships with communities along the White Nile

🌱 Self-discovery, growth, and embracing challenges

💪 Changing the conversation around women in whitewater

🛶 The joy of showing up for the long haul—on the river and beyond

🔥 If you’re chasing big goals, craving inspiration, or just love a good adventure story, this one’s for you.

🎧 Tune in now and get ready to be moved!

What if the mistake you’re dreading is the very thing that sharpens your line?

In this conversation, I sit down with Deborah Kane—founder of Rally Crew, a new “online eddy” for whitewater paddlers—to talk about launching big ideas, running big rapids, and staying human when the outcome isn’t guaranteed.

From walking away from months of work to the power of one person saying “I’d bet on you,” Deborah offers an honest, practical playbook for courage and connection.

Why listen
🧭 Discomfort as a compass: Turn “I don’t know if this will work” into forward movement.

👥 Crew that’s truly invested: What supportive looks like (beyond “just follow me”).

🧪 Mistakes = momentum: The Rally Crew pivot—and why the “wrong turn” made the final product stronger.

💪 Confidence you can practice: Collect evidence for your self-belief and ask for help (yes, that’s a skill).

🎛️ Control the controllables: Manage variables, then—when it’s time—be all in.

🌊 Paddling parallels that land: Hard moves in easy water, relationship with the river, and resilience in real life.

Available wherever you get your podcasts!

In this epic episode, I sit down with Heidi Walsh—one of the top all-around female kayakers on the planet—to talk about the mental and technical game behind hucking 92-ft waterfalls, throwing down in freestyle comps, and charging Class V creeks.

We dive into the wild story behind her recent switch freewheel off Spirit Falls—a jaw-dropping downriver trick that had the internet losing its mind. Heidi shares what it was like to follow up that viral moment with a swim trying to hand paddle through Chaos after her paddle got ripped out of her hands —and the powerful lessons she took away from it.

Her honest take on embracing mistakes, learning from beatdowns, and building mental resilience will fire you up to push your own limits—whether you're on the water or tackling life’s rapids.

🎧 If you’re ready to level up your paddling game and get inspired by raw, real, and badass river wisdom, hit play on this episode! 🚀

In this week’s episode, I sit down with world champion SUP athlete and coach, Seychelle, for a conversation packed with game-changing insights on paddling, business, and life.

🎯 From valuing your worth and asking for what you want, to leveraging your ego and practicing self-accountability, Seychelle shares the strategies that have fueled her success—on and off the water.

🏄‍♀️ Whether you’re chasing SUP podiums or personal breakthroughs, you’ll love Seychelle’s powerful mindset tips, including:

 ✅ Why your legs (not just your arms) are the secret weapon for a powerful SUP stroke.
 ✅ Strategies for staying consistent with race training—even when motivation dips.
 ✅ The game-changing impact of hiring a coach to level up your paddling, business, and personal goals.

🔥 Plus, Seychelle gets real about recent lessons in saying no and setting boundaries—a must-hear for anyone juggling performance and passion.

If you’re ready for a dose of inspiration and some next-level SUP wisdom, this episode is for you. 🎧💥

🚣‍♂️ Want to elevate your river leadership and paddling instruction skills? This episode is a must-listen!

Join me as I sit down with two powerhouse paddlesports educators, Anne Sontheimer and Jordan Taylor, for a deep dive into the art and science of leadership on the water. With a combined 80+ years of experience in whitewater kayaking, we unpack the key elements that make great instructors and leaders stand out.

🌊 What does it take to guide others through challenge and uncertainty? 

🌟 How can embracing the 'discomfort zone' fuel growth and confidence? 

🗣 What are the secrets to managing tough conversations and setting realistic expectations in certification processes?

We cover it all—adaptability, presence, feedback, joy in teaching, and redefining success beyond just technical skills. Whether you're an experienced instructor, an aspiring leader, or simply passionate about paddlesports, this episode is packed with insights that will help you level up your approach.

🎧 Tune in now and take your leadership to the next level!

What does it take to push past fear, redefine your limits, and keep chasing adventure—no matter what life throws your way?

In this episode, I sit down with Isaac Levinson, a multi-sport athlete and former US National Slalom Team member, as he opens up about his incredible journey through adventure sports, the life-altering back injury that changed everything, and his recent autoimmune diagnosis.

Isaac shares powerful insights on:
✅ The fine line between physical and mental discomfort
✅ How mindfulness fuels healing and growth
✅ The power of choice in turning fear into joy
✅ Coping with disappointment and setbacks
✅ Redefining goals to stay in the game for the long haul

Whether you're an athlete, an outdoor enthusiast, or just someone looking for inspiration to overcome obstacles, this episode is packed with wisdom, resilience, and the true spirit of adventure.

🎙️ Tune in now and get ready to see challenges in a whole new light!

Want to uplevel your leadership game? This episode is a must-listen!

Jennifer McClanahan, a trusted advisor to C-suite leaders, sits down with me for a powerful conversation about human-centered leadership.

We dive deep into the real challenges of leadership—taking risks, building strong relationships, practicing vulnerability, and communicating with impact to create a thriving workplace culture. Jennifer breaks down power dynamics in organizations and debunks the myth that being human-centered comes at the cost of profitability.

You’ll learn:

• How emotional intelligence shapes successful leadership
• Why connection across differences is key to innovation
• The power of recognizing individuals for their inherent strengths
• Proven strategies for tackling difficult conversations with confidence

If you're ready to lead with clarity, courage, and impact, don’t miss this game-changing conversation!

In this solo episode, I’m sharing with you my experience returning to some of the rivers in Western North Carolina that have changed since Helene.

Learning ‘new’ rivers made me realize that, although some of the rivers challenged me before Helene, they were still in my comfort zone because I knew them so well.

Discovering new features and rapids challenged me to practice the strategies that I coach, including how to face scary stories and beta about a river without letting it derail my confidence.

If you’ve ever found yourself overanalyzing rapids or battling self-doubt in high-pressure moments, this episode will give you actionable strategies and thought-provoking questions to help you.

And, as always, the lessons learned on the river go far beyond kayaking—they’re the same skills that help us navigate life’s challenges too.

In this episode, Libby Hinsley, a doctor of physical therapy, certified yoga therapist and author, talks about her experiences with hypermobility syndromes and how discomfort can be a powerful catalyst for transformation.

As teacher/instructor trainers in our respective disciplines, we share effective teaching strategies and the evolution of moving from the need to be over-prepared to having the confidence to leave time and space for creativity and being present with students. Whether you're a kayak instructor, a yoga teacher, or both, this conversation offers valuable insights for your practice and your students.

We also unpack the courage it takes to build a business that supports your physical and mental well-being while making a sustainable living.

And, if you've ever thought yoga isn't for you because you're "not flexible," Libby busts that myth and explains why yoga can be a game-changer for paddlers.

Join us for an inspiring discussion that reframes discomfort—not as something to avoid, but as a powerful force for growth, change and success.

This week, I sit down with my dear friend from college, Jiffer Bourguignon, for a heartfelt and hilarious conversation about life, discomfort, and the unexpected ways we find connection.

Jiff shares what it’s been like living as an American expat in Germany for decades—navigating cultural nuances, language mishaps, and the kind of miscommunications that are so awkward, they’re funny.

Jiffer talks about serving as an election observer in Afghanistan, and how she found an unlikely bridge to local communities: food. By stepping into kitchens and learning traditional dishes, she forged deep relationships in a place where connection wasn’t always easy.

We also dive into some real talk—her challenges raising three teenagers, the rollercoaster of perimenopause, and all the messy, beautiful moments in between.

Join us for a conversation about discomfort that’s equal parts funny, insightful, and deeply human.

From the moment I first spoke with Vishnu Das—an experienced Ayurvedic doctor and teacher—I knew I could listen to him talk about Ayurveda and yoga forever. Now, after nearly 15 years of mentorship, I’m beyond excited to share his insights with you.

In this rich and thought-provoking conversation, we explore the power of self-awareness in navigating discomfort and the profound role Ayurveda plays in understanding our unique nature. Vishnu shares invaluable wisdom on acceptance, motivation, and the transformative power of simple yet intentional lifestyle shifts.

Expect personal stories, practical strategies, and deep reflections on:

✨ Embracing discomfort as a catalyst for growth and healing
✨ Ayurveda’s guidance for aligning with your unique constitution
✨ The magic of morning rituals and self-care practices
✨ Lessons from spiritual teachers and the art of presence in relationships
✨ The discipline-freedom paradox—and why structure is the key to liberation

This episode is an invitation to rethink your relationship with discomfort, tune into your inner wisdom, and take small but powerful steps toward balance and well-being.

If you’re ready for a conversation that’s both deeply insightful and immediately applicable, this one’s for you. Tune in now.🎧

In this episode, I’m stoked to welcome back my husband, Andrew Holcombe—a skilled paddler, natural leader, and my favorite partner-in-adventure —for another heartfelt (and sometimes funny) chat about tackling the discomfort zone in close relationships.

We dive into our own experiences, sharing the good, the awkward, and the downright messy moments that come with navigating communication, boundaries, and the art of finding humor in life’s challenges.

Together, we unpack how understanding emotional reactions can transform communication and deepen connection, while also exploring self-acceptance, body positivity, and the power of creating supportive environments.

It’s a real, relatable conversation about balancing autonomy with offering help, embracing emotional intelligence, and growing stronger—individually and together.

If you want to be a better partner in adventure, tune and gain insights from a couple who’ve been adventuring together for 20+ years and still loving it.

What does it take to fall in love with kayaking for life—not just for the next big rapid? In this episode, I sit down with Ottawa River local and Head of School at World Class Academy, Kalob Grady, to talk about the evolution of freestyle, the joy of paddling for fun, and the mindset shifts that keep you in the sport for decades.

We dive into:

🌊 Why the “middle ground” of freestyle fun matters for skill and stoke

🧠 How to build a growth mindset and embrace failure in low-consequence environments

💛 The power of community, mentorship, and connection over ego

🎯 Knowing when to push your limits—and when to walk away

✈️ Why putting yourself in the discomfort zone prepares you for life on and off the river

Whether you’re chasing waves, running creeks, or just want to paddle well into your 80s (yes, we talk about that goal!), Kalob’s insights will inspire you to reconnect with what makes kayaking—and life—fun.

What’s your theme for the upcoming year? 

This week my longtime friend and entrepreneur, Michelle Tennant Nicholson, joins me in a conversation that will help you create a powerful theme for the new year.

We share personal journeys of setting annual themes and stepping into the discomfort zones that fuel personal growth. From embracing risks and committing to exhilarating experiences, to letting go of habits and relationships that no longer serve, we offer a fresh perspective on creating a life you love.

Together, we dive into the art of reverse-engineering success, reframing failure as feedback, and realigning with purpose when the path gets rocky (like when Michelle’s homestead was destroyed by Hurricane Helene and she pivoted to van life). 

Full of personal stories and practical tips, this episode is your guide to choosing your path forward with intention, courage, and a dash of daring. :)

Tune in to make 2025 your best year yet!

In this episode of the Discomfort Zone Podcast, Anna sits down with Gerry Seavo-James, Deputy Campaign Director for the Sierra Club's Outdoors for All campaign. Together, they explore the transformative power of equitable outdoor access and the discomfort zones we face in work, play and building community.

Gerry shares personal stories of navigating risk, overcoming gear and financial barriers, and challenging judgments within outdoor communities. From skill-building through training and coaching to fostering community through intentional outreach, this episode is packed with actionable strategies for making the outdoors more inclusive for everyone.

Anna and Gerry also dive into the art of balancing diverse passions and interests, offering insights on how this multifaceted approach enriches their work—and yours. Whether you're passionate about building community, integrating varied interests into your career, or simply finding your place in the great outdoors, this conversation will leave you inspired and ready to take action.

This week on The Discomfort Zone Podcast, I’m joined by Boyd Ruppelt—a seasoned whitewater kayaker, guide, and instructor—who shares his wisdom on confronting fear and managing risk in high-stakes environments.

Boyd offers a deep dive into the art of risk management and the guiding philosophies that shape his approach to both pursuing and guiding adventure sports. Together, we explore the unique mental challenges of kayaking and draw parallels to other sports Boyd is passionate about - skydiving and surfing.

Boyd’s stories and insights shine a light on how understanding fear can transform it into a powerful tool for growth and self-discovery.

If you’ve ever wondered how to embrace risk, push your limits, and cultivate a richer, more fearless engagement with life, this episode is for you. Tune in and let Boyd’s journey inspire your own path through discomfort and beyond!

This week’s episode with Greg McFadden, owner and guide at Canyons River Company on Idaho’s iconic Middle Fork and Main Salmon Rivers, takes you into the transformative experience of “life without mirrors” on multi-day trips.

Greg shares the art of building trust on the river, the delicate balance of leadership and vulnerability, and the unique responsibilities that come with guiding. 

He also shines a light on the progress of LGBTQ+ representation in paddlesports and the critical need to create safe, inclusive spaces for underserved and marginalized communities in the outdoors.

We also explore the importance of self-care, setting boundaries, and Greg’s exciting plans to deepen community engagement and support.

If you’re ready to be inspired to spark change and create a more inclusive world, this conversation will leave you energized and ready to paddle forward.

In this week’s episode, Kara Weld, co-owner and CEO of Immersion Research, shares how she approaches the discomfort zone in business, kayaking and her relationship.

This conversation provides many insights for life on and off the water,  and lots of river analogies! Kara shares about her experiences as a competitive canoe slalom kayaker and business owner, emphasizing the balance between risk and reward  and the challenges of decision-making in entrepreneurship.

We also hit on the dynamics of working with your significant other,  the evolution of women's participation in kayaking, and the importance of  elevating women in the sport.

Spoiler alert: we barely scratched the surface on those last topics, so a follow-up episode will definitely in the works!

Don’t miss out on this rich and engaging conversation. Your paddling and your life will be better for it.

In this episode of The Discomfort Zone Podcast, I sit down with Danny Mongno, a true paddling industry veteran, as he opens up about his journey through the highs and lows of a career in paddle sports.

From his passion for teaching to overcoming physical challenges like hip surgeries, Danny shares the resilience it takes to stay active in an ever-evolving outdoor industry.

We delve into the impact of e-commerce on small retailers, the growing significance of fitness and personal connections, and how the paddling community is shifting focus toward athletes who lift others up.

Discover how Danny, through his work at NRS, is supporting events that are reuniting paddlers, amplifying women’s voices, and empowering athletes to make a lasting impact.

This episode is a must-listen for anyone passionate about the outdoors, community, and the power of connection in sports.

Anyone can get to the bottom of a rapid because the water flows downstream, and so it is with life. We will all end up at the end of the journey. The question is, what moves do you want to make and how do you want to feel once you’re there?

In this solo episode I reflect on big picture strategies that we use when learning how to navigate the river, that also apply to navigating life.

There’s a time and place to go with the flow, but that strategy may have you end up in a place you don’t want to be.

My guest this week, Ottie Robinson Shaw, is a 6X Freestyle World Champion, and who is aspiring to be the best and beat the boys.

Ottie shares how, growing up, she was very afraid of failure, and the strategies she has been able to overcome that fear to become the successful competitor she is today. 

She also talks about navigating major injuries, like the labrum tear she suffered during the last World Championships that took her out of paddling for months. 

One of my favorite parts of this conversation is when we talk about the pressure to put on a happy face when you feel devastated inside by a performance or injury. We ask the questions - when do we get to be ourselves and show the emotion that we’re truly experiencing?

This conversation has tons of inspo on how to overcome fear, improve your mental game and be yourself.

If you’ve watched a Matchstick Productions (MSP) ski film within the last 25 years, then you’ve witnessed the incredible work of this week’s guest, renowned filmmaker and skier, Scott Gaffney.

In a big life change, Scott recently left MSP to step into a big discomfort zone of trying to make it as a freelance filmmaker and cinematographer.

He shares what keeps him up at night, and the struggle to balance his passion for skiing and fun with his desire to work on films outside of adventure sports.

Scott tells stories of skiing naked, the importance of having fun, and walking the line between doing things for yourself and being a content creator and entertainer.

If you’re thinking of making a big life change and want to know what you might grapple with in the transition, this episode will provide valuable insights. 

Ten weeks after a herniated disc sidelined me, I’m finally sitting at the mic to share my biggest recovery wins—and the hard lessons I wish I’d learned sooner.

Here’s what’s inside:
✨ How my ego delayed my healing (and how yours might too)
🚣‍♀️ Why kayaking + heavy lifting can be a dangerous duo for your low back
🩻 The MRI that changed everything—and why I wish I’d gotten it sooner
🧘‍♀️ The surprising mind-body practices speeding up my recovery
🌿 Barefoot walks, yoga nidra, and the healing magic of slowing down

If you’ve ever pushed through pain, ignored warning signs, or let “I’ll be fine” turn into months of recovery, this episode might just save you from making the same mistakes.

If you’re a whitewater paddler and you’ve wondered how the legendary ‘Brown Claw’ came to be, you’ll get the facts in this episode, directly from Dave Fusilli, one of the OG Demshitz.

If you’re not a whitewater paddler and that sounds like crazy talk, you’ll still want to tune in because Dave tends to bring out the best in people. He seems to effortlessly balance not taking himself too seriously while also being very thoughtful and committed to connection, kindness and kayaking, of course.

In this conversation we explore the  themes of discomfort, decision-making, mindfulness, and the power of our spiritual connection to water.

Dave also generously shares how he has been navigating the recent loss of his good friend, and industry icon, Bren Orton.

You’ll come away from this episode with inspiration for being more authentically yourself, having more fun, spreading more love and being a little kinder to yourself and others.

In this episode, certified counselor Somerville Johnston returns to the show to do a dive deep with Anna into the mental health impacts of Hurricane Helene on their Asheville community.

They candidly explore the emotional landscape of discomfort, self-care, and survivor guilt, while underscoring the essential role of community support in the healing process.

The conversation sheds light on the importance of showing compassion—for ourselves and others—as they reflect on the collective grief that follows natural disasters.

Anna and Somerville discuss the complexities of grief and loss, emphasizing how grief is an ongoing process. They share personal strategies for coping, stressing the importance of routines, presence, and allowing emotions to flow freely.

Ultimately, this dialogue is a powerful reminder of the strength found in small acts of care and the profound interconnectedness between individual struggles and community-wide recovery.

Last week Hurricane Helene devastated parts of our town and much of Western North Carolina.

This is a solo episode on my reflections of the past week because it felt like the right thing to do rather than go to a pre-recorded interview episode.

I literally re-recorded this episode 4 times because nothing I say captures all of the emotions and thoughts that have been running through me. There are no words, and things will continue to change as the recovery continues.

Settling on the focus of compassion, gratitude, focusing on what we can create anew from this devastation, and knowing that we will be able to return to the rivers for healing when the time is right.

Thanks for tuning in to this episode where I am very much in my discomfort zone on many levels.

If you want to learn to set better boundaries, then to tune into this week’s episode about my absolute favorite teaching from the river: How to set boundaries like river banks.

Learning how to set boundaries around what’s important to you is essential to living a life that is fulfilling and meaningful to you.

Unfortunately, boundaries can get a bad rap as too confining, rigid and not fun. However, when you look at the flow of the water in a river - full of fun, beauty, power and freedom, you’ll notice that none of that could exist without the boundaries of the river banks.

In this episode you’ll learn how to direct the flow of your energy, focus and awareness towards what’s important to you.

Need some inspiration on positive self-talk to face your biggest challenge? 

Arnaldo Cespedes, accomplished Costa Rica paddler, instructor and guide, shares his strategies for self talk that get him through challenges on and off the water. 

We also talk about what it takes to recover from injury, his top advice for river leaders, and the discomfort and benefits of traveling, connecting with others,  and learning to speak a new language.

If you want a reminder to take a pause and enjoy life to the fullest, this conversation will provide!

Have you ever been skeptical when you see someone with a service dog? 

I admit, I have to, and that changed when I met and got to hang out with Michelle Weger and her Great Dane service dog, Quinn.

Michelle is an accomplished entrepreneur, speaker and author who lives with narcolepsy, and is passionate about inspiring you to not let obstacles get in the way of your dreams.

During our conversation Michelle shares why it’s important to have the courage to voice what you want and need, to be a model for,  and give courage to others to do the same. 

She talks about her experiences as a person with narcolepsy and the challenges she faces, including dealing with ignorant and aggressive reactions from people in public, and what that’s like for her. 

You’ll appreciate the inspiration to follow your passions, trust yourself, set big goals, and a very tough one for me - allow others to contribute to you. 

If you need some positive inspo this week, this episode is for you!

Stephen Wright is one of the most accomplished and positive paddlers I know.

In this conversation Stephen shares how he navigates his discomfort zone in competition, squirt boating, coaching and starting his carbon boat building company, Dreamboat Kayaks.

You’ll learn about his coaching philosophy, and how he approaches inspiring and motivating his students through failure and success.

Stephen’s take on winning and creating the stoke he wants to see in the future of paddling is both refreshing and motivating.

We cover a lot of ground in this conversation, and share some laughs along the way.

Join me for an inspiring conversation with Sophie Gilfillan, recent silver medalist in Junior Women at the World Freestyle Championships, who has also excelled in slalom kayaking, and creek boating.

In this episode of the Discomfort Zone Podcast, Sophie delves into the delicate balance between rational and irrational fear, sharing how she navigates the mental challenges of paddling and competition.

She reveals how the rule of thirds has become her secret weapon for bouncing back from tough performances, allowing her to keep the joy alive in both competition and everyday paddling.

As an experienced slalom paddler, Sophie offers her insights on extreme slalom, an event recently added to the Olympics. She explains how it has made slalom more accessible and fun.

With a wisdom that exceeds her years, Sophie reminds us of the true essence of success: pursuing what you love, making a positive impact, and understanding that neither accolades nor failures define us.

Nicole Bernardin, a passionate ultra runner, reminds us to separate fact from fiction to stop ourselves from getting derailed by the lows or the highs of racing and life.

She shares her mental agility strategies for completing endurance races, and how the sport has helped her cultivate patience, resilience and confidence in all areas of her life.

Nicole also shares her story of having to face a difficult divorce after completing one of the biggest races of her career, and how her journey led her to discover the importance of giving herself personal grace in challenging times.

In this episode I’m joined by the co-founders of the nonprofit Bright Shadow, Chris Gragtmans, accomplished whitewater kayaker, and Somerville Johnston, licensed professional counselor. Bright Shadow creates intentional spaces for community healing and reconnection for those grieving losses to and of the natural world — a topic that’s often overlooked in high-performance communities.

Together, they share how Bright Shadow came to be and why they believe it's important to acknowledge the personal impact of loss in outdoor and paddling spaces.

✨ You’ll hear:
💔 Why grief is relevant in outdoor and paddling communities
🌲 How Bright Shadow supports those navigating loss
🧘 Practical somatic and peer-based approaches to healing
🎧 Reflections on how vulnerability can strengthen—not weaken—our experience as athletes and leaders

If you’ve ever struggled with how to support yourself or others through loss in the context of outdoor adventure, this episode offers insight, tools, and perspective.

Available wherever you get your podcasts.

Imagine recovering from a catastrophic climbing accident that resulted in major multi -systems trauma, including  a skull fracture, a broken back, bruises in both lungs and 15 broken bones, to race the Green just 11 months later.

Adam Herzog, an accomplished whitewater kayaker and outdoor enthusiast, did just that.

This week, Adam shares his journey of overcoming the accident and how it has redefined his discomfort zone.

Through his recovery, Adam discovered what it means to surrender and accept help, the big power of seemingly small practices, and joy in transitioning to becoming a kayak instructor.

Adam's story is a testament to the power of resilience and determination and you don’t want to miss this conversation.

Shane Benedict, co-founder of Liquid Logic Kayaks, is one of the most confident paddlers that I know, and in this conversation he shares how he cultivated that confidence, and has sustained it for 40+ years on the water.

He also talks about his passion for designing kayaks, and what part of the design and development process feels most uncomfortable, and most satisfying.

Shane shares the strategies he uses to stay present in the moment, and the importance of keeping kayaking fun, and resisting the pressure to constantly progress.

There are many gems in this conversation, including strategies for keeping your body injury-free, the impact of female mentors on Shane’s paddling, and how he approaches breaking down hard whitewater.

Shawanna Kendrick, founder of The Hiking, Healing and Outdoors Life (H2O), shares how her recent expedition to Mt Kilimanjaro in Tanzania was both a personal and generational goal, and the lessons she learned along the way.

Our conversation delves into cultivating self-awareness and personal growth through adventure, the benefits of pushing through hard, both for yourself and for others, and why it’s important to live an inspiring life for yourself and for future generations.

Shawanna shares practices and strategies she uses in her own life to ensure that she gives everything she’s got to every day, while also reminding us to rest when it’s time to rest, climb when it’s time to climb and nourish ourselves when it’s time to nourish ourselves.

This conversation is full of gems of wisdom that you can apply in your own life to motivate you to keep showing up fully when life gets hard.