Stories

Moments of reflection, transitions, and becoming

These stories live in the space between movement and stillness. They are reflections on transition, leadership, and lived experience—moments shaped by triumph, loss, growth, and grace. Each piece is an invitation to pause, listen, and find meaning in the journey as it unfolds. 💜💜💜💜💜

Companion conversations from Taking a Deep Breath are available wherever you stream podcast.

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holding my breath………

“Maybe healing begins the moment we stop bracing for what hasn’t happened yet.” ~LaVonna

There’s something powerful about realizing you’ve been holding your breath for most of your life… and never even noticed it. Not physically, of course. Emotionally. Spiritually. Mentally.

For me, it showed up as tension. My stomach always felt tight. My body rarely relaxed. My thoughts constantly scanned for what could go wrong instead of resting in what was going right. I lived prepared for disappointment, conflict, loss, or struggle before any of it even arrived.

I didn’t call it fear at the time. I thought it was a responsibility. Awareness. Strength. Survival.

But somewhere along the way, I became exhausted from constantly bracing myself.

As I’ve reflected more deeply during this season of Taking a Deep Breath, I’ve also realized some of that mindset was connected to how I understood faith growing up. I think I unintentionally equated struggle with spiritual commitment. Almost as if peace meant I wasn’t fighting hard enough. Like resistance somehow validated purpose. And while I still deeply value my faith, I’m learning that God may not have intended for us to live in a constant state of emotional survival.

Peace shouldn’t feel foreign.

Rest shouldn’t feel irresponsible.

Joy shouldn’t feel temporary.

I don’t know if I fully understood what freedom felt like because I had spent so much time preparing for what might hurt me next. Holding my breath became normal. The tension became familiar.

But healing, for me, has looked like learning how to exhale.

Learning that every moment doesn’t require fear.
Learning that stillness isn’t weakness.
Learning that I don’t have to anticipate pain in order to appreciate peace.

And honestly… understanding what it means to finally breathe deeply has been a beautiful thing.

“Peace I leave with you; my peace I give you… Do not let your hearts be troubled and do not be afraid.” — John 14:27

Season 3 Episode 1, Taking a Deep Breath, featuring my personal journey and reflections as I approach a birthday milestone.

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growth beyond the starting line….

“becoming is better than being.” ~Carol Dweck

One of the beautiful things about life is realizing that the strengths we develop early on are often preparing us for something far beyond what we can initially see.

Sometimes we think our gifts belong only to one chapter — our youth, our athletic prime, our early success, or the season when people first learned our name. But growth has a way of revealing that our experiences were never meant to remain confined to a single moment in time.

Watching women continue to evolve into leadership, wisdom, and purpose reminds me that discipline, resilience, courage, and vision do not expire. They mature.

There is something powerful about seeing someone carry the lessons of competition, perseverance, and excellence from one stage of life into another — and then use those same qualities to lead, inspire, and elevate others.

That journey matters.

Especially for women navigating transition.
Especially for Black women whose leadership has not always been fully visible or celebrated.
Especially for those of us learning that purpose continues to unfold with time.

Growth is not always about starting over. Sometimes it is about recognizing that the very things we learned in one season were quietly preparing us for the next.

And perhaps that is the beauty of becoming — allowing our experiences, lessons, and strengths to continue shaping the way we move through life with intention, grace, and impact.

Season 2, Episode 4 of Taking a Deep Breath featuring 1988 Olympian and 2024 Head Olympic Coach Latanya Sheffield, reflecting on leadership, legacy, growth, and purpose.

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when the shift begins……

“the secret of change is to focus all of your energy not fighting the old, but building the new.” ~Socrates

Embarking on a new chapter can evoke a whirlwind of emotions- from uncertainty to excitement, and everything in between; whether by choice or circumstance, bidding farewell to one patient while standing on the threshold of another is a profound experience.
It’s like stepping into a new landscape, where familiar routines dissolve and the future brims with light. Amid transition, there’s a unique opportunity for introspection and self-discovery. Taking stock of strengths, skills, and values can illuminate potential directions and avenues worth exploring. Ending a career is not so much an endpoint as it is a new beginning- a chance to author the next chapter of one’s professional narrative with intention and purpose. It is an invitation to embrace change, possibility, and the unfolding adventure of life’s ever-evolving journey.

Season 2 Episode 3 of Taking a Deep Breath featuring 2016 Olympic Gold Medalist Michelle Carter and 2020 Olympic finalist Tara Davis-Woodhall discussing Endurance Beyond the Finish Line.

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embracing elegance…..

“aging is not the ‘loss of youth’ but a new stage of opportunity and strength.” ~Betty Friedan

As we embark on the journey through our 50s, we find ourselves in a chapter of life where the true beauty of aging unfolds like a delicate tapestry. This stage is not just marked by the passing of time; it’s a celebration of resilience, wisdom, and a newfound appreciation for life’s intricate details. In our 50s, the lines on our faces tell stories – each wrinkle a testament to the laughter shared, the challenges overcome, and the countless moments that shaped us. It’s a canvas adorned with the richness of experience, revealing a life well-lived. With the passing of years comes a sense of liberation – a freedom from societal expectations and a renewed focus on authenticity. It’s a time when we shed the weight of external judgments and embrace our true selves with a confidence that radiates from within. In this chapter, passions are reignited, and new ones are discovered. It’s a time to pursue dreams with unbridled enthusiasm, free from the constraints that may have held us back before. The beauty of aging lies in the ability to savor the richness of each moment, finding joy in the simple pleasures that may have gone unnoticed in the hustle of earlier years. Moreover, the 50s usher in a profound sense of gratitude. We appreciate the gift of health, the warmth of companionship, and the joy derived from life’s small victories. It’s a gratitude born from a deep understanding of life’s fragility and the realization that every moment is a chance to celebrate.

Season 2 Episode 2 of Taking a Deep Breath , featuring entrepreneur and fitness advocate Arnita Champion, discussing the beauty and discoveries in ageism.

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the beauty of aloneness….

“aloness is not the absence of company, but the presence of oneself.” ~LMF

As we journey through life, one aspect often overlooked yet of immense beauty and significance is the experience of solitude, especially in the aging process. Society usually associates aging with loneliness, but there’s a profound beauty in the aloneness that comes with growing older. In the hustle and bustle of the younger years, we may not have had the inclination to truly get to know ourselves. Aging brings the gift of time and the opportunity to reflect on our lives. Solitude allows us to explore our inner thoughts and emotions, fostering self-discovery. The beauty of aloneness in the aging process is the resilience of the human spirit. It is an opportunity for self-discovery, independence, and wisdom. It is a chance to prioritize our mental health and emotional well-being and to build meaningful relationships. Embracing aloneness is not a sign of weakness or loneliness but a testament to the strength and beauty that come with a life well-lived.

Season 2 Episode 1 of Taking a Deep Breath, The Wisdom of Half-Century: Life Lessons Learned.

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it’s called passion…..

“Go confidently in the direction of your dreams.  Live the life you’ve imagined.” ~Henry David Thoreau

Passion… that intense, self-driven inner fire that keeps you going when everything around you says different.  Life can throw some serious curveballs.  In fact, some of them miss that curve direction and hit you right upside the head! Damn!!!  And it hurts and can even make you wonder if it’s worth it to keep going. Then you remember…. I want this…. I’m passionate about my goals. So, therefore, I must keep going and figure it out.  As I have transitioned to a new season in my life, I have learned that the fire and passion I had as LaVonna, the athlete, never leaves… it just evolves.  No, I don’t have the same energy I had as an Olympian, and I most certainly do not have the focus or drive needed as a mom raising young children, but that doesn’t mean the fires of passion don’t still burn inside me. I still crave direction and moving towards a goal. I am enjoying this new season and the journey that comes with it.

Season 1 Episode 5 of Taking a Deep Breath featuring my HS BFF and Hoop Fitness founder, Tasya Lacy, discussing her passionate and evolving life journey.

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garden of love…..

A relationship is like a garden. To create a condition that will cause your plants to thrive and produce abundantly, you must weed, water, fertilize, and care for the plants in your garden. You must also know about the special needs of the plants you’re caring for. — Chris Prentiss

30 years…. It’s hard to believe that in January 2023, I will have completed the thirtieth journey around the sun with my Beloved. From the first time we met at the XXVth Olympic Games in Barcelona to our marriage five months later at the stroke of midnight on New Year’s Day, we have grown our relationship like a garden (p.s. I consider myself a beautiful Calla lily-my fav flower). It has taken us a long time to realize that each of us needs something different for personal growth and peace. It has taken us, or if I’m honest, me, a long time to realize that marital love is safer when you let your partner be free to find happiness in their own space. This doesn’t mean we don’t have moments of eros love (romantic), but most often, the committed love we experience is unconditional (agape), which does not rely on feelings. I cannot tell you how repeatedly my feelings have lied to me these past 30 years. The many times I allowed what I saw from characters in movies or those I read about in romance novels to be nothing like committed love. I realize some 30 years later that my partner has nurtured my unique parts in a way that is specific to me. A calla lily requires its soil to be moist but not soggy (affirming when needed), bright but indirect sunlight (speaking truth), monthly fertilizer (prayers during quiet time), and the cutting off of leaves when the soil dies (letting me know the motives of others when he sees it). 

He has provided much of this for me over the years. I am grateful for his unyielding love and encouragement as I pursue the things that make me happy… And likewise, I do the same for him.

Season 1 Episode 4 of Taking a Deep Breath featuring my SISTER Friend, Margra Ferrier, discussing the “rebirth” on Finding Love at 50.

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still learning….

Let me share the truth that will set you free. There is no such thing as a superwoman. ~Jen Stults

 Recently, I had a moment of reflection that was an actual “aha moment.” While conversing with my adult daughter, I shared a piece of my life journey that I realized I had never discussed with her. A transparent moment for the growth and understanding of her life’s journey. It’s easy for our kids to see us, or should I say see, how we present ourselves as superhuman beings whose life path was planned out, followed to a tee, and voila…. the “perfect life!”  She has heard my story so many times that the fairytale has always been part of her vernacular. You know the story…. I learned at an early age that I had athletic ability; my parents started a track team, I flourished, made two Olympic teams, raced to a medal, met my life partner, gave birth to two kids, and took a whirlwind journey through life. Wow! But in our discussion, I shared with her that we did not have a strategic plan for our family’s journey. Although from what she knew, it appears that a specific strategy was involved in each decision we made, such as moving the family all over the country for career choices. The truth is…. nothing was planned. We lived life and committed to making decisions that best supported the family, and with each step, it seemed the path was clear. 

No one knows the struggle… no one knows the many days of wondering if I would survive with a newborn and a toddler in a new city, in a new part of the country, a new environment that was different than the small cities I came from in my youth and college. The constant seeking for validation that mimicked those feelings of Olympic success.  No, I had to do as most women do in this life…. put on my cape and be a superwoman. Cause’ that’s what I learned that women do to stay afloat. It’s what we do on behalf of our family. It’s how we suffer at different levels in silence for survival.

Season 1 Episode 3 of Taking a Deep Breath featuring Frederica Tokponwey, author of the podcast series, Debunking the Myth of a Superwoman.

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when it’s over…… part 2

Change is the price of survival. ~Winston Churchill

Happy 30^th OlympicVersary to me! Thirty years ago, I crossed the finish line in one of the craziest Olympic finals in the 100m hurdles. All my life, I have dreamed about the moment l would stand on the podium in a packed stadium while awaiting the medal being placed around my neck. That day finally arrived on August 6, 1992! I walked out in my USA medal ceremony outfit after successfully crossing the finish line in the silver medal position. A few months earlier, I was not predicted to make the ’92 Olympic team, let alone medal at the Barcelona Olympics. But… I did! I defied the odds. I surprised myself and the world. I will forever be etched in history as the silver medalist in these Olympic Games. On this day, I accomplished my goals. But to my surprise, I felt a hollow feeling accompany my most incredible track-and-field accomplishment. The journey was exhilarating, but in the end…. Yes, the end was coming, and I felt hollow. What was soon to follow were years of trying to replicate that “Olympic” feeling instead of acknowledging…..” when it’s over.”

Season 1 Episode 2 of Taking a Deep Breath when it’s over….part 2

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when it’s over…….

“It is always our own self that we find at the end of the journey. The sooner we face that self, the better.” ~Ella Maillart

Whew! Life is hard! Many of the most harrowing experiences I have faced are recognizing when specific chapters in my life are complete and the journey towards something new begins. I am a creature of habit who feels safe in the known world. My predictable world allows me to rely on familiarity, which provides me with a sense of safety. Yet an indescribable fear grips me and, at times, paralyzes me when I think about moving from the safe places in my life to the riskier parts that can provide growth. Hindsight has helped me realize that my inability to move on from a timeframe like the one pictured below is not unique; many of us struggle with the “when it’s over” moment.

It has been in my heart for many years to write about these transitional moments, the “when it’s over” feelings that I have experienced in so many facets during my life. Change can be painful! From the end of an athletic career to the transition to wife and mother, and, if I’m honest, the fear of life as a ‘regular’ person was a challenging thought for me after 20 years of high-level competition. These life adjustments, which should be so simple, have caused me angst for many years. Life and the beauty of time have taught me that I am not alone in my struggles.

Season 1 Episode 1 of Taking a Deep Breath when it’s over……

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