Fit 6: Emma Brink

Fit 6: Emma Brink

Every other week, the Louisville Women’s Sports Network highlights a local woman by asking her six questions about her health and fitness routine. This week’s guest is Emma Brink. If there is a woman you’d like us to feature, email suggestions to

Brink was a star runner that shined at Sacred Heart and won 13 state championships. She won four straight individual cross country state titles and won track and field titles in the 800m, 1600m,  and 3200m three times each.

I am a Louisville native who has always had a passion for competition, whether it be athletics or academics. While in grade school at St. Agnes, I participated in all the available activities, from tennis to Book Bee. Upon entering high school at Sacred Heart Academy, I narrowed my focus to running and the International Baccalaureate Diploma Program. Through superior coaching, teammates, and competition, I went from never winning a race in grade school to losing only one race to a fellow Kentuckian in high school. My accolades opened many doors, and I was thrilled to join the team at the University of North Carolina at Chapel Hill fall of 2011.

Unfortunately, I was diagnosed with Complex Regional Pain Syndrome in my left foot my freshman year at UNC, which eventually led me to medically retire from cross country/track and field. My neurological disorder peaked my interest in Psychology and the brain. I volunteered in several research labs, and upon graduation, I became an employee of Frank Porter Graham Child Development Institute. There, I worked on several projects, including UNC Department of Psychiatry’s Early Brain Development in 1 and 2 Year Olds, Early Brain Development in Twins, and White Matter and Working Memory Development in Typical and High-Risk Children.

In the spring of 2016, I moved back to Louisville and was accepted into the University of Louisville’s M.Ed. in Autism Spectrum Disorder and Applied Behavior Analysis. I also knew that I had to give back to the Kentucky running community that so greatly influenced my life. Two of my first phone calls when back in Louisville were to Sacred Heart’s Head XC/TF Coach Rick Heim and Ken Combs Running Store. Within a few weeks, I signed contracts at both locations. While balancing graduate school, coaching, and a job may pose a challenge, it provides various opportunities to influence others’ lives.

  • A total of 13 Individual State Championships (4àXC, )
    Nike All-American in the mile (5th at nationals)
  • Foot Locker Nationals Finalist


Six Questions About Your Fitness & Health:

1) What is your weekly training/exercise routine?

– Daily walks with my dog, Charlotte. We usually walk between three to six miles at a pace ranging from 13-15 minutes a mile.

– Swims on occasion, mainly distance freestyle with some surges as well as incorporating other strokes

– Core, medicine ball, and full body weight strength exercises (light weight, high rep)

– Dynamic and static stretching as well as specific PT exercises/stretches, foam roll, put on compression gear

2) How do you prepare for a workout?

– Eat a light snack and drink a little water

– Check the weather and dress accordingly

– Check my Garmin watch’s battery life

– Untimed warm-up (go on how body feels), stretch, and go.

3) What do you eat, drink or do for quick energy?

– Eat: banana, belVita, GU energy gel, or GoGo squeeze applesauce.

– Drink: pedialyte, watered-down Gatorade.


4) What is your daily nutritional meal plan when training?

– Snack before workout: items listed in #3

– Smoothie after workout: chocolate milk, coconut water, banana, nonfat plain Greek yogurt, almond butter.

– Lunch: sandwich (usually turkey, spinach, pesto, avocado, and Swiss on whole grain bread), fruit (berries or apple), vegetable (carrots, sugar snap peas, etc.).

– Snack: NUT-rition packet

– Dinner: omelet with lots of sautéed veggies, fish with some grain and salad, homemade soup and salad, etc.

5) What do you snack on between meals when training?

– Usually something crunchy, such as mixed nuts, celery, etc.

6) What are your fitness & health goals?

– Increase full-body fitness and mobility