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@3hpathlete

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✨ BIG NEWS! ✨

I’m officially opening up my Prenatal & Postpartum Coaching! I’m available both virtually and in person!

This is a service that’s incredibly close to my heart.

As someone who has experienced firsthand how empowering it feels to stay strong, active, and confident during pregnancy, I want to help other women experience that too. My goal is to support you through every stage of the journey as much as I can, from preparing your body for pregnancy and birth to rebuilding strength postpartum and feeling like yourself again while navigating motherhood.

🌎 Virtual Coaching – Available worldwide
📍 In-Person Coaching – Boston and surrounding areas, including Brookline, Brighton, Needham, Newton, Weston, Wellesley, Dedham, Dover, Westwood, and more!

If you’re expecting, newly postpartum, or planning ahead, I’d love to be part of your journey. Send me a DM or visit the link in my bio to learn more. 💖

#prenatal #postpartum #pregnancy #strongmum #boston

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My third @hocr1965 in a 1x. Probably my last? I don’t know. But what I do know is that I’m ready for another adventure before this chapter closes. See you out there in the morning. #lfg
Saturday, 18 Oct, 8:22am, Bow 3.
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📸: @hydrow
#Hydrow #HOCR #rowing #rower #boston #racing #racingmindset #mantra

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It’s not luck. It’s not talent. It’s definitely not genes. The only thing that’s going to come between you and your goals…is what you tell yourself.

I was guilty of saying some of these things but I’ve changed the way I talk to myself. Be careful what you tell yourself- your mind listens, your body learns, your life follows. Let’s level up- remove the excuses, rewire your beliefs, rewrite your story. 💪🏽

Drop a 🔥 if you’re done holding yourself back.
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#motivation #lfg #dreams #goals #bebetter

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It’s onwards from here. See you in SG

Thank you @therapinofficial , Pinnacle Tax Services, @onepercent.rehab @boxingspartans for having my back.

Thank you to the man that made this happen: @arvindjuggernaut . You are the best.

Thank you to my coaches @russellnharrison @coach.aqil @annamilani.brainbody @ariesyah @3hpathlete for prepping me.

Thank you to @nolimit_aus @gorgeousgrose for having me…
Best cornermen : best cutmen Tommy Mercury @westsideboxinggym , Luke Moloney, Ahmed.

Thank you to my helper, Imelda for taking care of my baby. @shani.muir , Aunty Terri.

@orangeh00die and @munirahmansoor for taking care of my house and cats.

Thank you @nadia_bxhr for keeping @bxhrlife going whilst I’m away.

Thank you team @boxingspartans_jc for being the best team to be working with.

God bless you all

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Sponsored by:
@therapinofficial
Pinnacle Tax Services Pte. Ltd.
(If you want to get on board , do drop me a message. )

Powered by: @bxhrlife @apexmouthguardsg @boxingspartans @3hpathlete

I am in my peak form. Ready for battle. ⚔️

#readytoconquer #fightready #destinedforgreatness

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How to start training for fall racing if you’re unsure where to begin:

Monday: 30-60mins steady state rowing
Tuesday: heavy lift
Wednesday: short intervals
Thursday: heavy lift
Friday: 30-60mins steady state rowing or cross-training
Saturday: long intervals
Sunday: rest

No access to boats? Row on the machine.
No access to a rowing machine? Run, cycle, lift.
Don’t wait for things to happen. Make it happen.

I can help you make things happen:
Fall racing training program available. Open to team boats. DM me if you’re interested.

#hocr #headofthecharles #fallracing #fallregatta #racing #raceready #ready #reminder #remindertoself #motivation #training #trainingprogram

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17 weeks to Head of the Charles. 2 days since I decided—I’m in.

I wasn’t planning to race this year. With IVF and all, I knew training would be unpredictable. I didn’t want to set myself up for disappointment.

But being an athlete isn’t just about winning—it’s about showing up and doing your best with what you’ve got. I can’t always choose my circumstances, but I can choose how I show up in them.

So, in the spirit of living out my value of excellence—not perfection, but intentional, wholehearted effort—I’m back. I’m training to defend my title in the Women’s Masters 30+… and this time, I want to share the path with a few of you.

I’m putting together a 16-week virtual coaching group for rowers training for HOCR (starting next week!) —daily workouts, strength and mobility, weekly Zoom check-ins, mental skills stuff, video feedback... basically all the good things I’ve picked up from two Olympic cycles and one lucky day at HOCR. 😅 I’m creating space for you to create your own luck too!

I’m keeping this training group small so that we can all get to know each other!

Want in? Comment “READY” or DM me and I’ll send you the sign-up link.

Time to level up—together. 💪🏽 Can’t wait.

#hocr #headofthecharles #headofthecharlesregatta #rowing #rower #sculler #trainingprogram #fallracing #headracing #coaching

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Today’s #MedalMonday is dedicated to @powell_shannon who crushed her first marathon in Paris yesterday, finishing strong in 4h 32mins, even with all the selfies she took along the way! 🤳🏽

What made her journey even more impressive was her commitment through adversity—despite dealing with an injury during training, Shannon stayed consistent with her rehab, mobility work, stretching, and cross-training.

It was inspiring to watch her approach every challenge with patience, positivity, and determination—never losing sight of her goal, even when things got tough. That mental strength played a huge role in getting her across that finish line.

As anyone who’s trained for a marathon knows, most race fuel like gels and gummies are loaded with sugar and heavily processed ingredients but Shannon was on a non-processed food, no sugar diet so we explored alternative fueling strategies that supported her lifestyle—and I learned so much in the process that I’ve even started cutting back on sugar and processed foods myself.

Huge congrats, Shannon—you’re an inspiration! 🥰

#marathon #runner #run #running #racing #parismarathon #runcoach #athlete

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I see countless posts celebrating International Women’s Day, yet I still witness women tearing each other down and organizations treating women unfairly. Until we truly embody the values of sisterhood and take meaningful action, celebrating this day feels empty. #accelerateaction

#InternationalWomensDay #women #womenempowerment #womenliftingupwomen

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10 mantras/quotes/rules I lived by in 2024.

2024 was a year of amazing highs and unexpected lows. But through it all, these mantras kept me grounded and motivated. Sharing them in hopes they can bring some positivity to your 2025! ✨

* Qualifying for the Olympics- again!
* Setting a new personal best at 36 years old
* Working for a company whose mission I deeply believe in
* Being married to the most supportive human being
* Surrounded by the most loving family and friends
I’d say, it’s a pretty good year for me and I’m incredibly grateful❤️ #unstoppable

#motivation #inspiration #rulesoflife #quotes #mantra #liferules #olympian #success #athlete #rower #racing #mentalprep #mentalexcellence

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💭 I’ve been reflecting on my half marathon experience from last weekend.

🙏🏽 I’m grateful for the opportunity to compete in the National Champs category this year. It was an enjoyable experience, and I would definitely recommend anyone who meets the qualification standard to give it a shot. Competing at this level does add some pressure, but starting before the crowd is a big advantage, as it saves time on maneuvering around other runners. A special thanks to @sporeathletics for welcoming me and allowing me to line up with some of Singapore’s top athletes. It was truly an honor to run alongside them; these women are incredibly fast!

😔 I didn’t perform as well as I had hoped. There were several factors that impacted my race day performance. I struggled with negative self-talk, which was disappointing, especially as a mental skills coach. However, upon reflection, I realized that facing these challenges is part of being an athlete. I’m not perfect, and neither is my mental game. Shit happens (and also did not happen that morning 💩😂😅) and not everything goes according to plan. What matters is that I learn from these experiences and keep moving forward, and hopefully this experience makes me a better coach to my athletes because I can relate to them and their challenges better.

✨That being said, I’m opening a few slots for personalized coaching so if you need help getting back to running or planning to race sometime next year, let me know and we’ll talk about how I can help you reach your goals. 🙌🏽

🤔 That’s a wrap for 2024?

#running #runner #scsm #scsm2024 #halfmarathon #singapore #athlete #runningcoach #mentalskillscoach

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Aisyah Rafaee hails from Singapore (same as me), with a double Olympic representation in rowing for the country, and soooooo many stories to share in the area of that fighting mentality to win. We didn’t have much time here, but let’s hope we get a more detailed interview for you next time!

#olympian #sweetsweatai #fightingspirit

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