Anna Levesque:
My guest today, Makinley Kate Hargrove, is a professional whitewater athlete competing for Team USA since 2022. She’s a two-time junior—she’s a—let me just start that whole thing over so I can just edit it. Sorry. Okay.

My guest today, Makinley Kate Hargrove, is a professional whitewater athlete competing for Team USA since 2022. She’s a two-time Junior World Champion, two-time World Cup gold medalist, and six-time U.S. Junior National Champion. She volunteers regularly in communities across the U.S. and spends about nine months of the year traveling both nationally and internationally for competitions and training. I’m excited to have you here, Makinley Kate. Thanks for being here.

Makinley Kate:
You’re good, you’re good.

Thanks for having me, I’m really excited.

Anna:
So I like to start with the same question, which is when I say discomfort zone, what comes up for you or what does that mean to you?

Makinley:
When I think about the word discomfort, my mind goes straight to something that pushes you to grow and step out of those comfortable or safe walls that you’ve put up for yourself, whether it’s nerves of competition, injuries, or just day-to-day life. We all go through discomforts. But my main focus when I hear that word is what can I do with that discomfort? So choosing joy and being okay with the struggles because growth can come out of it. So changing that focus of negativity to the focus of positivity is the main thing that I feel is the best way to look at the word discomfort.

Anna:
Mm.
Yeah, I love that. What are some strategies that you use to make that shift? Because it’s not—at least in my experience—it can be challenging. I’m in discomfort or I’m in a negative self-talk spiral, and it takes something to move from that to “I’m gonna focus on joy,” like you said, or gratitude.

So what is your strategy for getting from here to there?

Makinley:
Definitely, and that’s always a hard thing because whenever you first go through discomforts, of course it’s okay to feel sad. It’s okay to have those negative thoughts at the beginning just because you are allowed to feel like that.

But I always like to take a step back. I love to journal, so write down my new focuses. Like, I’m going through this discomfort, but what can I change my focus onto instead of that?

And that definitely helps. Then also leaning on the community of people you have, whether it’s your family, your friends, anyone there. I feel like that really helps me not being by yourself and continuing to focus on the other things rather than that.

Anna:
Yeah, journaling for sure. And that is a common theme on this podcast with guests, which I love because I also have been journaling since I was young and I have a box full of journals, which is also kind of fun to look back on at different stages of life and it helps to work things out and process stuff.

And the other thing that you mentioned that I think is also super important—and that I also coach my clients on—is lean on your community. It can be so easy sometimes to get resigned and be in spirals of negative self-talk and our own stories in our heads that are probably not even true. And without the interruption of interacting with other folks, that can just get worse.

In my group programs, we have WhatsApp groups. When I notice folks not participating as much, I always like to reach out individually and check in. I also have coaching clients who say, “Well, I have nothing to bring to the call.” And I always say, “It doesn’t matter. Show up.” And every time they’re like, “Wow, I guess I did do a lot of work.”

So what you’re saying is so important. What do you look for in a community beyond your immediate family?

Makinley:
Definitely. Of course I have some close friends that I’ll message all the time if I ever need someone to pray on me or just think about me or come visit me.

Even my paddling community—the amazing thing about kayaking is everyone’s your family, whether it’s international or the USA. When I get outside, it clears my head. So maybe I’m like, “Let’s go paddling. Let’s go on a hike.” That’s going to help me clear my head, especially with those people who love to do and have the passion to do what I like to do.

Anna:
Yeah, totally. And I think it also requires being around people who are okay with sadness, anger, frustration—those are human feelings. You don’t want to push them away. It takes a community that can be with that without always trying to fix something.

Do you find that that’s something you share with your community as well?

Makinley:
Definitely. I think that is what a community is. When we travel across countries, we work on building communities within each town and each river. The river is the center, but it becomes common ground.

I think every person should have a community they can fall onto. That’s a big focus for me this year and next year—continuing to grow those communities, whether in Columbus, Georgia, or cross-country.

Anna:
How do you show up for people when they need to fall onto you?

Makinley:
I think the best presence you can be is just to listen and be there. Whether that means cooking dinner or just messaging them—being compassionate and present.

Anna:
Yeah. Being present.

When you travel around the U.S. with your family, you mentioned building community. What does that look like?

Makinley:
We do a lot of Jackson Kayak front tours. We stop at outfitters, talk about boats, but then we also get on the water with people and learn about their area and their needs. Sometimes we come back with Jackson Kayak, sometimes we just paddle together. That’s the biggest thing.

Anna:
That sounds like a lot of fun.

Makinley:
It is—a lot of fun.

Anna:
What have you learned about people through traveling so much?

Makinley:
I think traveling teaches you a lot about culture and how people react to different things. Learning about the country you’re in and the people gives you a more eye-opening experience.

Anna:
What does eye-opening mean to you?

Makinley:
Like when friends show you their hometowns—their favorite coffee shops, where they train—that’s really eye-opening. And then when they come to Columbus, I get to show them my home. You’re traveling to compete, but you’re also sharing life with friends.

Anna:
What have you learned about yourself?

Makinley:
Two things. Seeing places I’ve learned about in school is really cool—even if that makes me a nerd. And competition has taught me that if I want something, I can achieve it. It just takes time, discipline, and hard work.

Anna:
That’s great.

Let’s talk about social media. Do you feel pressure there?

Makinley:
Some people feel like they have to look a certain way, but I use social media as inspiration. Seeing girls crushing it motivates me. I never feel like I have to post something or look a certain way. I just post what feels authentic—even injuries.

Anna:
Do you feel pressure during competition?

Makinley:
I learned a lot during the 2022 World Cups. It was my hometown and I felt pressure. My mom helped me focus on my goals, not outcomes. Freestyle kayaking is unpredictable, and learning how to use pressure as motivation has been huge.

Anna:
Do you have a routine before competing?

Makinley:
Yes. I close my eyes and think of a moment of pure joy—winning my first world championship and my brother hugging me. It puts me in a great headspace.

Anna:
What keeps you motivated to train?

Makinley:
Not burning out. Training hard but also paddling just for fun with friends—river surfing, playful sessions—being outside resets me.

Anna:
Let’s talk injuries. How have you approached a positive mindset while being injured?

Makinley:
I’m five months into my injury. I subluxed my AC joint in my shoulder and had nerve impingement. It’s been tough, but I’ve shifted focus to journaling, school, college applications, sponsorships, and learning technique more deeply. Setbacks are hard, but how you look at them matters.

Anna:
What advice would you give to young girls who want to get into kayaking?

Makinley:
Kayaking is challenge by choice. It’s inclusive. You can paddle flatwater or big waves. Having a good support system and knowing when you’re comfortable is key.

Anna:
What about parents?

Makinley:
Go with your kids. Learn together. It’s inclusive, safe, and an amazing family sport.

Anna:
What has kayaking brought to your family?

Makinley:
Travel, shared experiences, and a stronger family connection. It’s brought us closer.

Anna:
Do you consider yourself the underdog or favored?

Makinley:
Both. I focus on joy, growth, and inspiring others.

Anna:
Rapid fire. Morning ritual?

Makinley:
Being active—walking or running.

Anna:
Non-negotiable self-care?

Makinley:
Journaling.

Anna:
What motivates you?

Makinley:
My faith, my family, and people around me who push themselves.

Anna:
What do people get wrong about you?

Makinley:
That this lifestyle doesn’t come with challenges or sacrifices.

Anna:
Legacy?

Makinley:
Joy.

Anna:
Anything else you’d like to share?

Makinley:
No, thank you so much for your time.

Anna:
Thanks for being here. Best of luck with healing.

Makinley:
Thank you.