International Women's Day: Mindset & Momentum

Last Friday, we came together to celebrate International Women’s Day with Mindset & Momentum—an inspiring morning filled with powerful conversations, meaningful connections, and tools to elevate both our minds and bodies.

At Rockwear, we believe that movement is more than just exercise—it’s a way to feel strong, lift each other up, and create a supportive community. This event was a true reflection of that mission, bringing together an incredible group of women, including professional Surf Ironwomen Lizzie Welborn and Harriet Brown, co-founders of Kamana Community.

The morning began with grounding breathwork led by Breathwork Coach Eddie Nelson, setting the tone for a session focused on self-awareness, resilience, and empowerment. This practice helped us shift into the present moment, reinforcing the idea that mental clarity is just as important as physical strength when it comes to achieving our goals.

Our conversation kicked off with a discussion on building a strong and resilient mindset—one that helps us thrive not just in sport but in all areas of life. Lizzie and Harriet shared how having a clear goal and strong intentions plays a crucial role in staying motivated and focused.

When it comes to achieving goals, both athletes highlighted small but impactful strategies that have made a big difference in their success. Lizzie shared how visualization and mantras have shaped her performance, while Harriet reflected on the obstacles she’s faced and the mindset shifts that helped her overcome them.

Beyond mindset, we explored the importance of preparing the body to meet our goals. Lizzie & Harriet introduced two key pillars that often get overlooked—mental recovery and sleep.

✅ Make a Plan – Know what you need to do to achieve your goal. Whether it’s training, nutrition, or mental preparation, having a structured plan increases accountability and motivation.

✅ Consistency is Key – Progress is built over time. Committing to small, daily actions—even when motivation wavers—leads to long-term results.

✅ Commitment & Sacrifice – Achieving a goal often requires tough choices. Whether it’s prioritizing training, managing time effectively, or making lifestyle adjustments, dedication is what separates those who succeed.

One of the most impactful mindset tools discussed was visualization—mentally picturing success before it happens. Lizzie shared a story from her early days of competition:

As a young athlete, she drew a picture of her dream bright pink racing swimsuit every day for months, imagining herself winning a competition in that swimsuit. That mental image became a powerful motivator, reinforcing her belief in her own potential.

Similarly, mantras can serve as powerful reminders to stay positive and focused. A simple phrase like "I am strong, I am capable" or "I have everything I need to succeed" can help reset the mind during tough moments.

Harriet built on this concept by sharing her journey of recovery from injury. After sustaining a severe ligament tear in her foot, she had to relearn how to walk before she could even think about competing again. By setting small, achievable steps and trusting the process, she not only regained her mobility but made a full comeback to competition.

Beyond mindset, we explored the importance of preparing the body to meet our goals. Lizzie & Harriet introduced two key pillars that often get overlooked—mental recovery and sleep.

Why Quality Sleep Matters

Quality sleep is essential for performance, focus, and overall well-being. Lizzie and Harriet shared their top strategies for prioritizing rest, including:

✔ Setting a consistent bedtime routine

✔ Reducing screen time before bed

✔ Ensuring consistent sleep and wake times

The benefits of quality sleep include:

- Muscle & cell recovery: Essential for strength and endurance.

- Brain processing & memory: Helps with focus, learning, and decision-making.

- Creativity boost: Enhances problem-solving and innovative thinking.

- Illness prevention: Strengthens the immune system.

- Improved performance: Supports accuracy, speed, and reaction time.

Mental Recovery Strategies

Lizzie & Harriet also shared ways to reduce stress and enhance resilience through mental recovery:

- Listening to music

- Meditation & breathwork

- Stretching & yoga

- Journaling

- Engaging in creative activities (painting, drawing, playing music)

- Practicing mindfulness (mindful eating, walking, breathing exercises)

- Body awareness check-ins (noticing what you smell, hear, see, feel, taste)

- Watching a movie without distractions

By prioritizing sleep and mental recovery, we can perform better, think more clearly, and sustain long-term progress without burnout.

As high-performance athletes, both Lizzie and Harriet have experienced the weight of high expectations. Lizzie spoke openly about the pressure she has faced in her career, while Harriet shared how she navigates similar challenges.

One of the most effective tools for managing pressure? Gratitude.

Both women emphasized the importance of shifting focus from stress and comparison to appreciating the journey. Practicing gratitude—whether through journaling, reflection, or simple daily reminders—helps keep us grounded and focused on progress, not just the end goal.

Mindset & Momentum was a morning filled with inspiration, practical takeaways, and a reminder of the strength we build when we come together.

As we move forward, let’s take these lessons into our daily lives:

✨ Setting goals with intention

✨ Prioritizing recovery and self-care

✨ Leaning into the support of the incredible women around us

A huge thank you to Lizzie and Harriet for sharing their experiences and to Kamana Community for the amazing work they do to uplift and empower women in sport.

Until next time—keep moving, stay strong, and support one another.

Rockwear // We Play Strong.