Born in Bridgewater, Nova Scotia and relocated to Calgary, Rachel Mcintosh has represented Canada on the International stage multiple summers (2009, 2010, 2011, 2012, 2013) in the Heptathlon composed of 7 individual events – 100m Hurdles, High Jump, Shot Put, 200m, Long Jump, Javelin, 800m.
Women Fitness had the wonderful opportunity to speak with her about her career goals, hard work that she has put in to achieving them and lots more. Read the whole piece below!
Namita Nayyar:
You have represented your country in Heptathlon (2009, 2010, 2011, 2012, 2013) which is composed of 7 individual events – 100m Hurdles, High Jump, Shot Put, 200m, Long Jump, Javelin, 800m and won several championships. If you had to define your career, in your own words, how would you define? How long has been the journey reaching up to this level?
Rachel Mcintosh:
I represented Canada in the Heptathlon from 2009 – 2017, and I would define the entire experience as educational. Over the years I never stopped learning; about myself, my sport, and how to build important skills like resiliency and commitment. I believe that thanks to sport, I will always be a student, and I will never stop looking for opportunities to learn.
The journey has been both long and short. I made my first national team only 2 months after I began this event, so I didn’t have much build up, but over the last 9 years I have had thousands of ups and downs that have given me the wisdom of a wise old athlete haha!
Namita Nayyar:
What is your weekly workout routine?
Rachel Mcintosh:
My weekly workout routine consists of 5 technical track practices a week (Mon-Fri) and 2-3 sessions in the weight room depending on the period our training is in. We focus on recovery and get the weekends off. A typical training session will cover 1-3 events, as we have to train for seven different things! (Hurdles, High Jump, Shot Put, 200, Long Jump, Javelin & 800).
Full Interview Continued On Next Page
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All Written Content Copyright © 2018 Women Fitness
Namita Nayyar:
Having participated and won at the National Championships, what would be your three most important tips for aspiring heptathletes?
Rachel Mcintosh:
My three best tips for anyone aspiring to be a heptathlete are:
- Be even stronger mentally than you are physically!
- Welcome the comradery and sisterhood that comes with being a heptathlete. It is rare that a sport builds friendships amongst competitors like ours does.
- Understand that you don’t have to be the best at seven things to be the best at the heptathlon.
Namita Nayyar:
Breakfast being the most important meal of the day, what do you like to have for breakfast? How do you keep yourself fuelled during training sessions?
Rachel Mcintosh:
Breakfast is an easy one (when I am prepared in the evenings) I create a “concoction” that somewhat represents overnight oats! It is Almond Milk, Coconut Water Chia Seeds, Oats, Vegan Protein, Fermented Greens, Vanilla Extract & Blueberries!
Namita Nayyar:
5 Favorite exercises that are a must for building a strong body at home as well as travelling.
Rachel Mcintosh:
There is nothing more important than a strong mind and a strong core. This is the case for athletes and non-athletes alike. I would honestly spend 50% of home workout time on visualization exercises or working on your mental resilience in some way, and the other way doing a plank & core series!
Namita Nayyar:
Define your first-hand view on Women Fitness?
Rachel Mcintosh:
As a heptathlete I am lucky to have been given a lifelong sisterhood of strong, confident, fast and beautiful friends. Watching female athletes dream big and do things no one would believe possible, is incredibly powerful not only for women like myself, but for the younger generation looking up to us. There is no better gift than a young woman full of confidence and drive, and I think that many amazing women in fitness I have crossed paths with do an amazing job at demonstrating this! 
Namita Nayyar:
You are studying Fine Arts: Visual Studies with plans to become an Interior Decorator after you’ve completed your Athletic Career. What inspired you to take this up?
Rachel Mcintosh:
I graduated from University and moved into a full-time role in Marketing! Like my sport, I accidentally stumbled into the position in marketing with no experience, but thanks to my “student mindset” I have taken off on the path towards a life-long career in it. I have always been creative, but I think I chose to study Fine Art in University is because what I create is a direct reflection of my mind, my efforts put in, and my hands. I think although art and sport are very different, they paired well together with the ideas of practice and discipline.
Namita Nayyar:
Relaxing and rejuvenating your body is important for every sportsperson; how do you relax after a hectic training session? Is yoga & meditation a part of your routine?
Rachel Mcintosh:
I am a very go-go-go person, so relaxing is very hard for me. I do lie to do yin yoga, but thankfully I find my peace and relaxation in books. I love to read, and I know the importance of keeping your mind sharp, so that is easily my most preferred method of relaxing!
Namita Nayyar:
Tell us about Camp Kin and how have you been able to do your part in mentoring the younger generation through this endeavour?
Rachel Mcintosh:
Track has influenced my life in the biggest way through allowing me to recognize the importance of giving back. My career took hundreds of helping hands to get it to where I am, and I will never disregard how many amazing people it took to make all of this possible. If I could help anyone, in any way, to have the experiences and opportunities I have had over the years I would be honoured. I created Camp Kin to help give young aspiring athletes the first few tools to becoming champions of life! I am trying to build a family of athletes to lean on one another, learn from one another, teach them how to ask the right questions, and smile every step of the way! 
Namita Nayyar:
Playing outdoor sports can take a toll on your hair and skin. How do you take care of them?
Rachel Mcintosh:
I think there are two very crucial things you can easily do to take care of your hair and skin when you’re a summer sport athlete. First, wear sunscreen! Second, eat healthy foods. It really is that easy!! (I also have always taken either fish oils or evening primrose oils).
Namita Nayyar:
In your journey, as a sportsperson what is the greatest lesson that you wish to impart to aspiring athletes?
Rachel Mcintosh:
My greatest lesson would be two things: First, you’d have never been able to do it yourself, so always be sure to thank the people who support you in any way! Second, be passionate but enjoy the ride. There will be moments of disappointment, frustration and anger, but try your hardest to move onwards and enjoy it as much as you can because it doesn’t last forever!
Namita Nayyar:
Message for Women Fitness and share a motivation quote for women all over the world?
Rachel Mcintosh:
Thank you Women Fitness for showcasing the amazing things women can achieve when they are strong and confident! Living a healthy lifestyle is absolutely crucial to your quality of life and overall creating a more positive outlook on things!
My favorite quote that I have tattooed on my ribs; The Journey is the Reward. Be continuously grateful, impact others, and enjoy every minute of it!!
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All content on this site is copyright of Women Fitness and no part of any article found on this site may be reproduced without an express permission and highlighted, do follow link crediting http:// www.womenfitness.net/ or preferably the original page as the source. This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.
All Written Content Copyright © 2018 Women Fitness