"You don't have to get ready if you stay ready — and this checklist is one small way to protect your mindset when the unknown hits."
-Kristen Olson
In Part 3 of the Rabdo Podcast Series, KO breaks down something athletes never think about until it's too late: what to pack when an unexpected visit to the ER turns into days in the hospital. After 25+ years in fitness, multiple competitions, and countless injuries, KO had never been to the ER — until rhabdo hit out of nowhere. And walking in unprepared made an already stressful experience even harder.
This episode is your clear, calm, practical checklist for what to bring to the ER or urgent care if there's even 1% chance you may be admitted. From the must-have essentials (ID, charger, long cord) to the comfort items that protect your mental health (hoodie, pillowcase, headphones), KO shares what she wishes she knew going in — informed by her own 11-hour ER wait and five-day hospital stay.
You'll also hear:
– Why athletes, parents, coaches, and fitness humans should keep this checklist ready
– What mistakes KO made (and how they made everything harder)
– Mindset strategies for staying composed during medical uncertainty
– Why simple comfort items impact recovery more than you think
– How to advocate for yourself and manage the overwhelm
This episode pairs with:
• Part 1: Medical breakdown of rhabdo with expert Steve
• Part 2: KO's personal rhabdo story and recovery timeline
If you've ever walked into urgent care "just to check something," this episode might save you hours of stress. Stay ready so you don't have to get ready.
Sponsors:
• Colorado Clownfish Swim School – Life skills through sports, water safety training for all ages, and deep focus on drowning prevention in 2026. Amazing private lesson holiday packages.
• Declan James Watches – Local, veteran-owned, and donating 10% to the Navy SEAL Foundation.
Time Stamps:
00:00 – 00:27 — Welcome to Turmeric & Tequila™ + intro
00:27 – 00:40 — Part 3 of the Rabdo Series intro
00:40 – 01:25 — Recap: Part 1 (expert breakdown) + Part 2 (KO's rhabdo story)
01:25 – 02:20 — Why this ER checklist matters for athletes, parents & coaches
02:20 – 03:20 — KO's first-ever ER visit: walking in unprepared
03:20 – 04:40 — Sponsor: Colorado Clownfish Swim School
04:40 – 05:25 — Sponsor: Declan James Watches
05:25 – 06:45 — The mental game: composure and competitor mindset
06:45 – 08:10 — Essentials: ID, insurance, phone, charger, long cord
08:10 – 09:45 — Comfort wear: hoodie, layers, slip-on shoes, socks
09:45 – 11:10 — Overnight items: toiletries, wipes, deodorant, dry shampoo
11:10 – 12:30 — Food + hydration: snacks, electrolytes, fiber, keeping regular
12:30 – 14:00 — Medical intel: meds list, family history, info doctors need
14:00 – 15:30 — Tech + entertainment: earbuds, books, tablets, logins
15:30 – 17:00 — Emotional comfort: blanket, pillowcase, stuffed animal
17:00 – 18:15 — Practical adds: notebook, pen, sanitizer, small tote
18:15 – 19:40 — Quick "grab & go" hospital bag recap
19:40 – 20:45 — The mindset piece: gratitude, reassurance, staying grounded
20:45 – 21:15 — Final reminders: stay ready so you don't have to get ready
21:15 – 22:00 — Sponsor thank-yous + closing
Kristen Olson — lifelong athlete, performance coach, and host of Turmeric & Tequila™ — shares her real-time wisdom from an unexpected ER visit and hospital stay after being diagnosed with rhabdo. This episode is the ultimate hospital-readiness checklist for athletes, parents, coaches, or anyone who values preparation, mindset, and keeping your composure under pressure.
Connect with T&T:
IG: @TurmericTequila
Facebook: @TurmericAndTequila
Website: www.TurmericAndTequila.com
Host: Kristen Olson
IG: @Madonnashero
Tik Tok: @Madonnashero
Website: www.KOAlliance.com
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