Renata Fast’s Playbook For Building Resilience, From Gold Medals To To-Do Lists

Created for Colgate-Palmolive

We’ve all been there: standing in the kitchen  at 7 a.m., mentally triaging a to-do list that feels impossible. Between high-stakes career goals, the sandwich generation limbo of caring for both kids and parents, and the relentless pressure to look like we’ve got it all handled, resilience can often feel less like a choice and more like a survival tactic.

We find ourselves waiting for the big win (the promotion, the finished project or the gold medal) to finally tell ourselves we did it. But what if, instead, we pride ourselves on what it takes to get there?

PWHL star and Olympic gold medallist Renata Fast thinks it’s time we changed the narrative.

“I do think resilience has become a part of everyday life for a lot of millennials,” she says. “There’s this pressure to show up fully in so many different areas at once, and to make it all look seamless from the outside. In reality, a lot of that strength is built in the quieter behind-the-scenes moments where you’re able to reflect, stay grounded and keep going.”

The high cost of showing up

Even for an elite athlete who spends her life in the spotlight, the invisible work of managing self-doubt is a daily reality. And according to new research from Colgate, Fast isn’t alone. A staggering 84 per cent of millennials admit they sometimes forget to recognize their own efforts and inner strength.

“Even at this level, self-doubt doesn’t really go away. It just shows up in different moments, like coming back from an injury or stepping into high-pressure games,” Fast admits. “Earlier in my career, I think I let self-doubt dictate too much. Now I’m more comfortable competing alongside that doubt.”

It’s a feeling many of us recognize: that voice in the back of your head questioning your readiness even when you’ve done all the prep. Fast’s take? You don’t have to wait for the doubt to disappear. Your resilience lies in your relentless willingness to just keep showing up.

The smile is a power play

We often view a smile as a performance, something we do to make other people feel comfortable. But Fast sees it as a tactical tool for your own nervous system and your community.

“In a team environment, your body language isn’t just about you. It affects the people around you, too,” she explains. “Even something as simple as a quick smile or eye contact, whether it’s from the bench or during a long practice, can shift the tone. It helps keep things connected and creates a more positive environment, which naturally carries into how we play.”

The data backs her up: 85 percent of us feel that after navigating challenges, our smile feels like a personal victory. That’s why Colgate’s Your Smile Is Your Strength message resonated so deeply with Fast. “A smile can be more than an expression. It can be a sign of confidence, connection and how you choose to show up in tough moments.”

Fast’s strategy for the days you’re not feeling it

How do you keep moving when the tank is empty? Fast relies on a few practical hockey-pro-meets-real-life habits:

1. The three-step reset: When Fast starts to overthink, she goes back to the basics of her game: “Pre-scan, move your feet, on your toes.” These three simple steps help bring her focus back into the present and on the foundational skills she can physically control.

2. Start small: We love to measure our lives by official wins, but Fast tracks the small moments that don't show up on a scoresheet, like a clean pass or staying calm when things get hectic. “I started writing down my small wins after each game to keep myself in a positive mindset despite the outcomes. Over a season, they add up more than you realize.”

3. Know your limit: There’s a fine line between perseverance and burnout. “If you’re not taking care of yourself, you’re not really showing up for anyone else either,” Fast notes.

The real victory

At the end of the day, resilience isn’t just about pushing through for a trophy. It’s about the way you choose to show up for yourself, especially on the days when self-doubt is loudest. Case in point, the 2022 Olympic semifinals, where a split-second deflection led to Fast’s very first Olympic goal.

“The real victory is finishing a season and feeling like your strongest self when you smile, acknowledging everything it took to get there,” she says.

So, take it from Fast: true pride belongs in the journey, not just in the final victory. Your smile is your strength. It’s time to own it.

Discover more stories of resilience and the Your Smile Is Your Strength campaign at Colgate.com.