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Before we jump into today's conversation, I want to give you some context about who Kelsey Lman is our guest for today. She is actually one of our expert coaches inside our program called Dream Team. This is our six month high touch coaching program for Elite girl athletes Age. 14 to 18 who are working towards the next level. And when this episode drops, she's actually gonna be pouring into our dream team athletes with her expertise in mobility, recovery, and strength training for girl athletes. And if you're not familiar with Dream Team, here's what makes it a little bit different. It's not just. Mental training, although it is the foundation of what this program is to build unshakable confidence and teaching athletes how to handle pressure. But we also bring in specialists like Kelsey, who understand the unique needs of competitive girl athletes because here's the thing, you can't just separate the mental game from the physical when your daughter's body isn't recovering properly. Her confidence. Suffers. And when she's exhausted and injured, all the mental training in the world wouldn't help her perform. So Dream Team really is that complete system. We're coaching these athletes on everything they need to compete at their highest level, mental performance, physical recovery, nutrition, leadership, navigating team dynamics, recruiting strategies and more. And we're doing in a very high touch environment where they get live coaching, accountability, and a community of other driven athletes who get it. And that's kind of a sneak peek into dream team, and I wanted to pull Kelsey out to feature her with our broader community because she has just so much knowledge to share. So you're really gonna enjoy this conversation. We talk all about how to recover and how typically it's not, an over-training problem when it comes to athletes, although that is a possibility as well. It's an under recovery problem. So she gives really basic, and foundational tips that you can help your. Daughter with, and if you are interested in Dream Team where you can work with Kelsey, as well as me and Coach Sailor, who is our other athlete coach and all the other experts that we bring into Dream team, we have another cohort, starting in January of 2026. So you can check the show notes for all the details about that. But without further ado, enjoy this conversation with Kelsey.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 2:06

Welcome to the Raising Elite Competitors podcast.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 2:08

Great. Thank you for having me. I'm so excited to chat with you and also just everybody listening in and talk recovery talk, all the things. So thank you for having me.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 2:16

Yeah, I'm pumped because Kelsey is one of the experts inside our dream team community, which is our six month coaching program for girl athletes who are working towards the next level. So at the time of this podcast drop, she was just in our community pouring into our athletes. And so we're just gonna give a little glimpse into kind of a little bit about. What her focus is inside our coaching container, which is a lot of mobility and recovery and why that's important for athletes. So before we dive into all of it, Kelsey, will you please introduce yourself, kind of who you are, your background, what you do, how you help people.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 2:53

I'll make this very short because this could be pretty extensive, but I run a company called Expand Your Limits, and it's all about challenging women outside of their comfort zone of all ages. And I always say. When you step outside of your comfort zone, which I'd imagine a lot of your athletes experiences, that's where growth is, the physical growth, the mental growth, and specifically for this, even outside of comfort zone, can be slowing down. Right? Especially as athletes. Go, go, go. So we do, nutrition, fitness coaching for women. We also do all women's different fitness events to challenge them. And I just personally have a really big heart. To show women what they're capable of, of all different ages, because I think we can limit ourselves more than we even realize. And if we challenge those limits versus accept them, who knows what's possible for us. So that is, that's a big part for me.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 3:41

Yes. I love that and I love that you're focused on women. Specifically when it comes to strength and mobility and recovery and all the things. I think that there is like, women's strength is having a moment right now. Like I love the emphasis and I don't know, maybe it's just my for you page is like filled with it, which I love on like building muscle and like lifting heavy things and how that's so good for. Not just like the physical aspect and longevity, but also for confidence. So how do you see that correlate like in your world that.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 4:11

Oh, personally, but also with different women in our community. It is a direct correlation when you, I think for women, we can have a tendency to really be critical of our bodies or critical of how we look or how we perform. And when we realize how strong our body can be, we view it differently. And so we view our body differently, number one, but also number two. You realize like, oh wait, I didn't think that I could do twenties, but I just did twenties. Or I didn't think I could do fifties, but hey, I just hit 55. And when that belief breaks, it opens up of, well, if I did that and I didn't think that I could do, what else can I do in life, in my world? And so I see Brie, it's not just your, for you, I think it's taken a surgeon over the last couple years, which I am incredibly excited about and grateful for because when I was in high school, when I was in college. I was the cardio bunny, and I have nothing against cardio, but I was intimidated by the weight room. I was intimidated by, just specific weights. And once I realized that, oh wait, I can lift heavier than what I thought I could, it built my confidence and it got me to the place that I wanted to get physically and internally. So I'm a big advocate for it.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 5:19

Yeah, same. And I think it's really important that our girls, even in the dream team community, but just with our community, broadly, see you talking about that and hear you talking about that. And also just being kind of a role model for them because while I think it is getting better, sometimes it's hard like as an athlete because you are training a lot and you should be fueling like an athlete and sometimes that leads to more muscle gain. And I talk all the time to my girls. I'm also a volleyball coach. And like you are going to train differently and eat differently than your non-athlete friends and you're going to look differently than them. And that is a good thing. But I still think sometimes they're like pressured to be smaller and like just kind of fit into this mold. So. Yeah. I just think it's so, important that they keep hearing this message.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 6:07

Oh my gosh. Yeah. And I'll be honest with you, when I, I remember I had a high school coach. He was my assistant coach. I played basketball, volleyball too, but basketball specifically. And he was like, Kelsey, you can go a little bit heavier. And I said. Coach V I don't wanna get really bulky, and so I had this fear of higher weights equals bulkiness because I had this picture in my brain of just, and there's nothing wrong if that's the way that you wanna look like, but like these big bodybuilder women that I thought a 25 pound weight correlated with that. And I just personally didn't want it. For myself, like I said, if people want it, it's amazing. And it took me a while to get over that misconception and it is a hundred percent misconception. And so today the version of me today, I fuel more and I train better and harder. And even our women, no matter what age they are, than they even ever could realize. So fuel your body, lift the weights, the mobility, and, and more. Sleep and make sure we recover. And not only will you feel better in your body, you're gonna show yourself like, man. Okay. There's another level to this, which you'll be excited to see the performance side of it too.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 7:12

Yeah. Yeah, that's key too, because they wanna perform and so they're like, okay, can we make that correlation? Well, okay. And that's all so good. I can't wait for the girls to like. Continue to get that message reinforced. And dream team too though, some of those myths,'cause I see it also that are like, oh, if I lift too heavy, I'm gonna get bulky and I'm gonna look this and that went. So none. It's actually the opposite, but but for the, for what we really wanna dive into today, because a lot of our athletes and a lot of the moms that are listening have athletes who they are strength training. They have maybe a personal trainer on top of the work that they're doing in school and in club and things like that. The piece that often gets missed is like the recovery, mobility, the chance for them to actually like, I don't know, get the benefits of what they just did. So can you talk first about like, I guess, what is rest and mobility and recovery when we're kind of in this, like that world, what is it and why is it important?

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 8:10

Yeah, that's a great question because I think many people think rest or recovery is okay. That means I just do nothing like I'm either on. Or I'm completely off and I just binge watch Netflix, and it's like it, it's not necessarily that, and I love to use the analogy of a car, like I am not just putting my foot on the gas pedal 24 7 because number one, it's gonna drain the gas. And number two, it's gonna make the car eventually break down quicker. I'm not just completely drilling it down. I need to make sure I'm revving up appropriately, revving down appropriately, putting my foot on the brake sometimes. And it allows the longevity of the car to be longer, but also run more efficiently and run more effectively for that person. And so your body is the same way. I want you to think of your body as your favorite car, which might hit a little bit more towards males than females, but, I drive a Bronco, right? I love my car and I have to take care of it really well. Right. And so the same thing is for your body and just like the gas pedal and brake analogy, we're gonna get a little bit nerdy for a second, is your nervous system. So what operates a lot of your body? It can be in this like go, go, go fight or flight mode, which we want it to be at times, right? When, somebody was getting a pass and I wanted to go steal it. I needed to get my nervous system to go into go mode, but just because I can't put my foot on the gas pedal, I can't be in this go, go, go grind mode 24 7. I need to downregulate it and go into what's called your parasympathetic nervous system. My rest and digest mode. That's why when individuals start to rest more honestly, their digestive system works a little bit better also because they're shifting their nervous system from this fight or flight to rest. And so, Brie, you asked a great question like, well, what does rest mean? And we'll go over this in dream team, but there can be a lot of different ways to rest and recover. And what I advocate for girls and women is let's find your rest because your rest might be different from mine. For example, we should all sleep. Yes, which we'll talk about, right? We should all do some type of mobility, but your rest might be doing some breath work, five minutes of just deep breathing and downregulating. Your rest might be. Going outside and going for a walk with your dog. And so it can a lot of times be active where it's not this go, go, go. I either push really hard in the gym or practice or nothing. What I'm even doing for me personally,'cause I I still compete in a lot of things, is I've had to adjust my. Mindset of how can I give to my body and giving to my body is not just go, it is recover. And so for me, I've been prioritizing walking my dog slowly that it might not feel productive, meaning that I'm getting stronger in the gym or getting faster on a, a racetrack. But I'm giving to my body, and so I wanna set up the frame to this as how are you going to give back to you? So you're enabling yourself to put your foot on the gas pedal when you need it, but also allow yourself to put your foot on the brake so we have both at the end of the day.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 11:16

Okay. Yeah, I think that's a, a beautiful framework and foundation for kind of where we can go from here. What are some signs that parents can be aware of that might indicate that their daughters are not properly resting or recovering? And then we could chat mobility later because it's related, but maybe a little bit different.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 11:37

Oh, this is good. Okay, so my background is sports medicine and I work specifically at Ohio State Athletics in my undergrad. And we would see athletes in the athletic training room more often than I appreciated because of. And so if you are athlete, it's not a, that means you're only not recovering well if you get injured. But that is a big factor of, if we're not recovering well, that means fuel in your body. That also means decompressing. Then there's a higher rate of injury there. Secondly, I think mentally. A lot is, I know there's a lot of pressures on girls nowadays and different, even when I was in high school. But if you see your girl mentally get burned out a lot and just in this almost just exhaustion loop, that means either we're recovering by texting and scrolling on Instagram, which is not recovering. Or we're just not prioritizing it properly. So injury number one. I would say kind of a mental fatigue slash burnout. Number two, also, if you are just not sleeping well, this might seem odd of. Kelsey, why are you saying that not sleeping well is a sign of lack of recovery. But for our women specifically, if you're just in this fight or flight, go mode 24 7, your brain doesn't know how to downregulate and sleep. And so many people say, well just sleep more, sleep better. And you're like, Kel, that sounds great, but I just can't sleep. Like I'm not falling asleep very well. And it's a symptom. It's not necessarily the cause, it's a symptom of something different. And so that can also be a lack of recovery too. Outside of that, I also think just decrease in performance over a longer period of time. I ran a hundred Mile Ultra last December and I know for me just my performance was, was shot after a period of time because I was not recovering and prioritizing it well. And so if you see, wow, it's feeling really heavy in the gym for a long period of time. If I'm not, as fast or not as kind of on it as I normally am when I'm performing or playing. That also can be a lack of recovery that either mental recovery or also physical recovery that can come into it.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 13:44

Okay. Yeah, those are really great signs and red flags. So I have two questions that came up in my mind when you were talking about that. First, and you might not know the exact answer to this, but I do like to ask a variety of professionals who, who come in, what is the ideal, I guess, like. Work to recovery ratio when it comes to athletes, who they might not have control, like total control over their schedules. Like they have to go to practice, they have to do this, but then there are things that like as parents we're adding on extra, or even it can be driven by the athlete. They're like, I want to train this much, but can you give even just a general guideline of like, what would be a good week?

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 14:25

Yeah, I don't have great data to back this up. So this is more subjective Kelsey data than, data from like studies. However, I mean, I would say at least, at least, at least, is a one to two work ratio, if not a one to three to four work to rest ratio and, like in a lifting, for example. We will have about a three to four week stretch where we're lifting hard in the gym, followed by a deload week, and women think, okay, well I don't need a deload week. And it's like, no, no, no. You may not realize and think that you need a deload week, but if I just keep pushing to four, to five to six to eight weeks, then you're gonna burn yourself out and it's gonna be a matter of time where you need to rest. Not. You want to rest, but you need to. And so I would say kind of looking at your day, I like to think of building in that rest, just as active as building a practice or training or going wherever that might be. School functions. So anecdotally, one to two. I would prefer kind of a one to three, one to four work to rest ratio. There.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 15:29

Okay. Okay. And so for the parents that are listening, they're like, well, I don't really control. Like she goes to a three hour practice. Five days a week or three days. Right now I'm in our volleyball season. So our example, like this is what I'm putting my girls through, is we have a three hour practice. Three days a week, we play, we have matches two days a week. And then like this weekend we have an all day tournament on a Saturday. So they have one day off. And then we're also doing a little bit of, in season we're not doing heavy lifting, but we are up there lifting, just to maintain strength and injury prevention. So like the girls don't really have a choice. They're gonna do it. And they're gonna be there so. What if you do start to notice, as a parent you're like, she's going to all these things and I can't really take away from it, but she is, you know, I'm noticing some fatigue. What would you recommend there? I mean, would it be, talk to me, talk to the coach and be like, she's training too much, or are there other things that athletes can be doing to, recover better from

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 16:27

So good. Yeah. Well, and I'm glad that you brought that up because I wanna clarify, this doesn't mean days on to days off. So like my one to two is in a day, one day on, two days off. I like to think of that more from, micro standpoint of like, okay, if I am training for three hours, I need to recover for six hours, or I need to recover for that. So I wanna make sure that I'm really clear about that because it is not realistic to have a one to four day ratio advocated, you know? So your question, Bri specifically was, okay if my girls have this schedule and I can't control it and they need to go to that, what can I do to help them recover better if I'm noticing some burnout or fatigue? And I would first say also from being the athlete is just talk to them. This might sound so simple. And Kelsey, this isn't a beautiful one to two step framework, but just talk to them about how they're doing. We work with so many women that they just need to communicate how they're feeling, and you might not realize how much that ties to recovery, but just like our physical body, if it's in this fight or flight mode, if we're mentally, emotionally in this fight or flight mode, they might just need to say, Hey, you know? Yeah, I've had a really tough few days. And you know, mom, I just need to talk to you about it. I don't need to do anything about it. I just need to talk about it. So I would say first, instead of go action plan mode, mom mode, I would say just have a very open conversation with them. Not coming at them, but allowing them space and time. So I, I would say that number one, and I, that's what also I needed as an athlete. I was a very hard worker, go-getter. I'll get the work done. And sometimes you just need space just to actually ask yourself how are you doing and how you're feeling. So that's number one, number two, from a, like a micro recovery standpoint is. This might seem so simple, but like just go on a walk with your girl. Go outside for 10 minutes, maybe do it with her, of putting a mobility video on the TV for a 10 minute mobility video. And there's no phones, there's no devices. We're just stretching and being, and you'll be amazed about how much your nervous system and just your physical body in general, it doesn't need two hours of recovery. It sometimes just needs a five to 10 minute. Get me off the screens and get me in my present moment. And that in of itself is recovery. So I would say to the moms is, find the micro moments. Find those five to 10 minutes of, Hey, let's just go stretch right now. Hey, let's go on a walk right now. Ask them if they need anything specific but. I think for especially young girls, we can think that we know it all for them. They are so intuitive with their body, they just don't give themselves the time and space to ask and tap into it. And so sometimes just ask'em, Hey, I noticed this. What do you need right now? What do we need to do right now? And you'll be amazed about what their answers are, especially if you can create that relationship with them there.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 19:18

Yeah. What about, because you also kind of dive into this nutrition world a bit, anything that athletes can be. Consuming and fueling with after to aid in recovery. Any

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 19:30

Oh yes, I do. I have a laundry list, but I would say specifically is, this is general, but fuel your body. Us as athletes, as girls, as women, we heavily under fuel with either A, not realizing it, or B, realizing it, but not, but being afraid of fueling too much. You cannot fuel too much as an athlete right now, especially if it's nutrient dense foods. So then to go a little bit more micro is after you train, and I still do this for myself to this day, and I recommend this for. 12 years old to 75 years old is get protein and get a car in your system. Okay, protein to aid in that muscle recovery, you broke some specific muscle fibers down, we gotta build'em back up there. So that's number one. And then a carb is, that's carbs are mainly for energy. And so because you're training pretty hard, you're depleting that energy. So I would say that, and then this is not necessarily, food. But what I've noticed too is electrolytes, when I was especially training really hard, and even this morning I had a pretty hard track workout. I feel exhausted after if I'm not replenishing with electrolytes. And so I notice myself a lot as soon as I get electrolytes and I feel a lot better. So I would say if it's a pretty hard workout for your outdoors, let's say cross country, and you're sweating a lot, electrolytes can also be incredibly helpful.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 20:50

Okay. Is there a timing that you recommend?'cause I've heard like within 30 to 60 minutes after practice, we should like be getting that approach. And carb. Is there anything to that?

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 20:59

That actually got debunked of the 30 minute time window because back about five to 10 years ago when I was a college, they said, oh, you need to have it within 30 minutes, or you lose all your progress. That is a fallacy that is not true. But I would even, regardless if that study is not correct or the studies aren't, I would say within that 30 to 60 minute time window, the quicker you can fuel one, the better you're going to feel, and then also you're gonna fuel your body better in the long run. So at least 60 minutes after.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 21:27

Okay. What about these other like things, these biohacking things that you hear about, like cold plunges and saunas and I don't know if like athletes have access to some of this stuff, but.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 21:38

Yeah.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 21:39

Anyway, what are your, what's your take on those?

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 21:41

My take is don't master in the micros. Okay? And what I mean by that is if we are not breathing and like decompressing by doing some five minute breath work of box breathing, five seconds in, five seconds old, five seconds out, five seconds old, or we don't have any stretching when. We see this a lot when women think, well, I need to do this cold punch and then this sauna and then this thing because Instagram told me to do it and then this recovery person told me to do it. You are mastering in the micros and that doesn't matter. I want you to master in the foundations. And so for me, cold punching can be effective. I know it really done regulates my nervous system, but especially young girls. I don't know how applicable it is for them at those ages of like middle school and high school, but I would say specifically is let's. Breathe. Let's get some mobility in your routine and let's just talk. I mean, like I said, I don't mean to harp on that conversation, but just have that time to decompress and that will be way more beneficial than this beautiful contrast therapy routine that is not actually solving the root cause of the issue.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 22:43

Yeah. Yeah. I mean, you keep coming back to the nervous system and I think that like the talking and the processing, all of that. Absolutely helps. Okay. Mobility. That's one of those things. It's one of those habits that like, it's just as easy to do it as not do it. So I find that in my practice too. Any tips on like, for parents on how to help, like, encourage that or what types of mobility should be prioritized?

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 23:07

Oh, I'll tell you, even me, I mean, I, preach this stuff. I train really hard and I'm like, oh, I'll do it tomorrow. I'll do it later. Kelsey. You're not gonna do it tomorrow. You're not gonna do it later. And I think first my strength training hat goes on to say, if you are really, really. Tight that is either an issue with training and proper mind muscle connection and compensation patterns. Or it could also signal that your nervous system is more upregulated and, and consistently there. And so we should not be like I know some women that are like,'cause I can't even barely touch my toes. I can't even like lift my shoulder here. And that's not necessarily an issue of mobility because many people think I just need to stretch more. It's an issue with how they're training first and foremost. So I like to have that as a prerequisite to the conversation that we're gonna have because many people think the solving is just do more mobility or do more stretching when they're just not fixing the root cause of the issue. So that's the prerequisite. But let's say you have really good, my muscle connection, your form's great. Your body feels safe in certain ranges of motion. So it doesn't need to tighten up some added mobility. It does not need to be an hour. It can be five to 10 minutes, and I would say specifically allowing yourself to stretch for at least 30, if not 60 seconds, in that specific exercise. So you don't wanna do static stretching like that hamstring stretch, or. Like a quad stretch. You don't necessarily wanna do that before some activity. You wanna do more dynamic. That might be your high knees, your butt kickers that more dynamic before, but then after you train, that's where that more static stretching comes in. And so that might be five minutes post training. Like if there's coaches listening to this, build it in five to 10 minutes after your training session. It's not gonna take a lot of time, but it will give you a lot of healthy athletes in the long run and it'll allow them to decompress after. For the moms listening to this. And if you tell your daughter, yeah, go stretch, she's probably not gonna stretch. We know, we know middle school and high school girls, so this might be, I mean, even for them, do it with her. Have that be your you time with her, because no matter what age until we're 85, 90, we need to continue to stretch and we need to continue to move. And so that might be something that you can do with each other. And what we'll create this for Dream team that we'll do some demo mobility videos, but also what I love to do is just YouTube. Five minute upper body mobility, five minute lower body mobility and a follow along routine for me has been really helpful versus me just thinking of some exercises doing them because I'm probably not going to prioritize it even if I need to.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 25:43

Yeah. Yeah, same. That's really good and noted as a coach, I'm like, okay, I can build in five minutes at the end of practice to do this. It'd be good for them. Okay. That's all really great. Can you touch a little bit on. Sleep. I know you mentioned a little bit at the beginning, but as we were talking about dream team. One of the things that came up was the research ran sleep and that when, teen athletes, or teenagers in general, but especially athletes are getting, less than, I think it was between seven to nine hours, which is a low end for me, but, less than that they increase their. Injury rate by 68%. I was like, holy cow. Just

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 26:25

See that.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 26:25

just putting yourself at risk if you get less than seven hours of sleep at night. So I know we're gonna be hitting on this and dream team too, like habits around sleep, but, yeah, just what are your tips for ensuring that not only are athletes getting sleep, but it's quality sleep? Like you mentioned at the beginning.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 26:41

Yeah, well sleep is where your body repairs. And so when we are awake, like you and I are doing this podcast, Brie, my body's not repairing and restoring very well when I'm sleeping is was when it repairs and restores. And so the harder that you train, the harder that you are competing, the more quality rest that you're going to need for your body to actually recover enough, not just mobility, but restore enough for that next day. And so I think the biggest, adversity for sleep right now is the screen. I think that is one of the biggest issues even for myself. And, um, here's all doing this is if I catch myself looking at it or scrolling. What we don't realize is that's not even just that we're caught in the doom scroll loop, but that's actually suppressing the parts in our brain to downregulate to sleep. And what's interesting is, is a stress hormone called cortisol. In melatonin, which is your sleep hormone, they work inversely. And so the higher cortisol that you have, the lower melatonin is going to actually, be produced for you. And that doesn't mean just take supplements, right? We wanna be able to naturally produce it. But when we're scrolling, it's telling your brain, oh, it's not night time. I see light. Your brain doesn't know 9:00 PM from 9:00 AM besides the light that it perceives through the eyes. And so when we're constantly seeing light or being there. That's also going to stop you from sleeping well, besides the doom scrolling. So, there moms out there. I know it's tough. I can imagine stuff. I don't have little ones right now, but as much as you can do by leading by example and stopping the phone at a certain time or allowing say, Hey, you know, our phones are out in the living room, or the family room at that time will be very helpful. Outside of that timing is incredibly important and. Going to bed if you have the ability between that 9 39 to 10:00 PM. Timeframe to sleep through the night is helpful. It's not just how long, it's also the times that you sleep. And so me going to bed at midnight and sleeping till SE 7:00 AM is a lot different quality of sleep than me going to bed at 9:00 PM and whatever that seven hours is later. And so making sure that it is a good appropriate timing for you will help and other things is keep your bedroom. Solely for sleep. We're not putting our computers and working on homework in our bedroom. We're those for moms listening. We're not working in our bedroom. Your bedroom is your sleep haven because your body associates certain environments with what it does in those environments, and so what conflicts of. Wait, I'm supposed to be going on here because I'm used to working in my bedroom. And you're like, well, why can't I sleep? Because it's that trigger and your brain thinks we're supposed to be up and going versus sleeping. So allowing yourself to keep your bedroom, your bedroom. I'm trying to think of any other tips and tricks. And one thing that we use actually with a lot of our clients is just brain dump. Many girls and women, their brain goes, and so they cannot go to sleep because they're thinking about practice today or the game tomorrow, or, Ooh, what happened when my coach said this? Like, it's just going. And so I like to keep a notepad at the side of my bed. I just brain dump everything. It doesn't need to make sense. It doesn't need to even be beautiful sentences. It's just getting everything that's going on in my brain to a piece of paper. And the reason that that's important is'cause your brain doesn't need to remember it anymore. Many times our brain continually goes through those loops because it feels like it needs to remember it for tomorrow and you can never sleep because it's going on and on about that. So on a piece of paper can also be incredibly helpful for'em.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 30:17

Yeah, those are great tips. Okay. This is really awesome. It makes me also very excited for the girls in Dream team'cause we're gonna be doing some challenges like this around sleep and around mobility. So they're gonna get all the things. I've got just a couple of things left to wrap up. First is what message do you feel personally, and we talked about like how passionate you are about some of the strength stuff in the beginning, but I would just love for our audience to hear like the message that you have for girl athletes. Like if you would have want them to hear anything from your perspective and your experience as an athlete and what you do with women right now, what would that be? What would be the message for them?

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 30:55

It would be by far not a question in my brain that you are so much more capable than you could ever imagine. And I know myself as an athlete, I thought, well, I'm not as good as so and so, or that's for her and not me. And I always disqualified myself of why I couldn't. And they could. And through my own experience, through things that I've personally done, through women that I've watched evolve is every single one of us are so much more capable than we could even imagine. And when we can put our blinders on and see the gifts that we were given. To contribute at to a team or a whole and not just wanna be like other people. Whew, y'all better watch out because not only is the team gonna get really good, you are going to be so much more happy and fulfilled and feeling capable of your strength. And so I would say, just that capability, I just doubted myself a lot and now I'm reflecting back of if I had half of the confidence that I do now. As I was in high school, ooh, I would've been a force to be reckoned with. But which goes real quick into my second tangent is confidence isn't something that's given. It's something that's earned. And once again, I thought, well, I guess I just got the short of the stick. God didn't gimme the confidence gene. So Susie has it, not me. And I didn't realize that confidence comes from keeping promises to myself. I would say self-confidence is self-trust. And so when I can keep the promise of that mobility challenge of, Hey, I said I'm gonna do mobility for five minutes today, and I did it, when I keep the promise of, I said, I'm gonna go to bed at 9:30 PM and I did it, you don't realize how that's going to translate to the court, or you don't realize how that's gonna translate to the track, but your confidence will rise not from necessarily just your ability. But your self trusts within yourself, which, I wish I would've known a lot longer and I had to learn the hard way for that one.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 32:50

Yeah. Yeah. Okay. Those are really great. So athletes. I mean there might be athletes listening, but for sure that's a message that moms can be communicating to their athletes. And our girls team are gonna hear that over and over. But will you let us know where we can learn more about working with you? I know that you have amazing services for the moms in our community, like who would probably be thrilled to be a part of what you're doing and also build their own confidence. So we just let us know a little bit about how you work with people, where to find you.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 33:19

I appreciate that. So we have two main parts. We have a nutrition and fitness coaching for women. But like I told Brie offline is you're a whole human. So we take into the mental component, the how you're feeling day to day. Like that's, important to get better. Not just from a fitness lens but from a person lens. So we have that. And then we also do our all women's, different fitness events around the country. And it's for ages six to 72 is what we had. And it's really cool to see women. Step outta their comfort zone and show themselves what's possible. And it's never going to be comfortable taking yourself to the next level. It's just not, I'll tell you that firsthand. And so putting yourself in those environments where people will love you, but challenge you is incredibly important. So we have that, on social, it's just at Kelsey Lensman for me personally. And then at Expand Your Limits on social, which is an X, not an E. And then. Expand your limit, single.com online with an X, not an E, which you can find basically everything on there. And then we also do have a, a podcast called Seek the Edge podcast that is all about challenging women outside of their comfort zone and kind of tips and tricks to get better as a person. So I also host that and we have that there.

Kelsey_Lensman-Coach_Bre-webcam-00h_00m_00s_320ms-StreamYard: 34:29

Oh, amazing. Okay. We will make sure all those are linked in the show notes for the women that are listening, whether they're moms or coaches, yeah, that would be amazing also to just be a part of that community. Standing your limit. So thank you Kelsey for coming on and sharing so generously. We really appreciate it.

Kelsey_Lensman-Kelsey_Lensman-webcam-00h_00m_00s_291ms-StreamYard: 34:45

Oh, of course. I'm excited to be a part of the dream team. I appreciate the opportunity and just to impact a lot of girls and women that I know is going to make a difference in the future and the work that you all do.