1 00:00:17,640 --> 00:00:18,960 Speaker 1: Hello, Emily. Here. 2 00:00:19,120 --> 00:00:22,840 Speaker 2: You are listening to five Minute Friday on Colonel If 3 00:00:22,880 --> 00:00:26,080 Speaker 2: you are listening to this in real time, I e. 4 00:00:26,200 --> 00:00:29,400 Speaker 2: On Friday, January sixteenth. I am currently on my way 5 00:00:29,880 --> 00:00:33,199 Speaker 2: to the West Coast for a slew of different things. 6 00:00:33,360 --> 00:00:38,040 Speaker 2: Some work, some play, a friend's wedding between San Francisco 7 00:00:38,200 --> 00:00:40,920 Speaker 2: and Los Angeles and Las Vegas, and then back to 8 00:00:40,960 --> 00:00:41,760 Speaker 2: Los Angeles. 9 00:00:42,000 --> 00:00:45,520 Speaker 1: It's going to be a nice couple of weeks on 10 00:00:46,320 --> 00:00:46,760 Speaker 1: the move. 11 00:00:46,840 --> 00:00:48,519 Speaker 2: I would be remiss if I didn't tell you that 12 00:00:48,840 --> 00:00:52,800 Speaker 2: I am both excited and a little overwhelmed by this. 13 00:00:53,000 --> 00:00:58,880 Speaker 2: It's always an interesting experience to navigate aggregating all of 14 00:00:58,880 --> 00:01:02,400 Speaker 2: your things. You're not leaving anything at home. But alas, 15 00:01:02,440 --> 00:01:04,840 Speaker 2: I keep telling myself that if there's anything that I 16 00:01:04,840 --> 00:01:08,840 Speaker 2: truly need, I really can just figure that out wherever 17 00:01:08,880 --> 00:01:13,560 Speaker 2: I am, it will all be fine and everything is fixable. 18 00:01:13,640 --> 00:01:16,119 Speaker 2: This is my mantra for the day I digress this 19 00:01:16,160 --> 00:01:18,440 Speaker 2: week on five Minute Friday, I want to talk to 20 00:01:18,480 --> 00:01:22,520 Speaker 2: you about something I did last week that is apparently trending. 21 00:01:22,560 --> 00:01:24,520 Speaker 2: And I'm not talking about like I did it and 22 00:01:24,560 --> 00:01:27,000 Speaker 2: so it's trending. I'm talking about that I'm not the 23 00:01:27,040 --> 00:01:31,160 Speaker 2: only person that is taking this approach, and that is 24 00:01:31,240 --> 00:01:34,840 Speaker 2: I enlisted a girlfriend to sit down with me and 25 00:01:35,000 --> 00:01:39,319 Speaker 2: help me go through some paperwork that I needed to 26 00:01:39,360 --> 00:01:42,760 Speaker 2: go through. Now, let me explain, I've been putting off 27 00:01:42,880 --> 00:01:46,720 Speaker 2: going through well a number of things, but a few 28 00:01:46,800 --> 00:01:50,200 Speaker 2: of note the financials that go hand in hand with 29 00:01:50,320 --> 00:01:55,320 Speaker 2: egg freezing, the information I want to comb through when 30 00:01:55,360 --> 00:01:58,040 Speaker 2: it comes to some of the investments I'm hoping to 31 00:01:58,080 --> 00:02:03,680 Speaker 2: make this year, and a back log of resumes from 32 00:02:03,800 --> 00:02:08,639 Speaker 2: individuals that are interested in working with me as my assistant, 33 00:02:08,760 --> 00:02:11,880 Speaker 2: and all of these things very important, each of them 34 00:02:12,200 --> 00:02:16,720 Speaker 2: on their own, but collectively. I was making these items 35 00:02:16,760 --> 00:02:19,640 Speaker 2: on my to do list the monster. I was continuously 36 00:02:20,000 --> 00:02:21,920 Speaker 2: writing them down in the things that I want to 37 00:02:21,919 --> 00:02:25,720 Speaker 2: get done every day, and for some reason I could 38 00:02:25,760 --> 00:02:30,040 Speaker 2: not bring myself to do it. And so the most 39 00:02:30,240 --> 00:02:32,919 Speaker 2: time is of the essence. One of these the financials 40 00:02:32,919 --> 00:02:35,760 Speaker 2: of egg freezing, considering I'm hoping to do it by 41 00:02:35,800 --> 00:02:38,120 Speaker 2: the end of Q two at the latest. 42 00:02:38,720 --> 00:02:41,040 Speaker 1: That was something that I really needed to get done. 43 00:02:41,080 --> 00:02:43,480 Speaker 2: And so I reached out to a friend and I said, Hey, 44 00:02:43,960 --> 00:02:45,600 Speaker 2: it would mean a lot to me if you could 45 00:02:45,639 --> 00:02:49,480 Speaker 2: come over at some time between this point and this 46 00:02:49,520 --> 00:02:52,079 Speaker 2: point and I gave her like a few days, I 47 00:02:52,280 --> 00:02:56,480 Speaker 2: really could use your help going through something more so, 48 00:02:56,560 --> 00:02:58,800 Speaker 2: like I just needed someone to sit there and support 49 00:02:58,840 --> 00:03:03,760 Speaker 2: me while I it. And I often am the kind 50 00:03:03,760 --> 00:03:06,000 Speaker 2: of woman that I take a lot of pride in 51 00:03:06,040 --> 00:03:08,000 Speaker 2: being able to do things for myself. I mean, I 52 00:03:08,000 --> 00:03:11,280 Speaker 2: didn't get to be thirty seven and single and living 53 00:03:11,360 --> 00:03:15,000 Speaker 2: in Brooklyn in my own apartment and navigating my own 54 00:03:15,040 --> 00:03:18,280 Speaker 2: business and making relationships and connections, and you get the idea. 55 00:03:18,560 --> 00:03:22,320 Speaker 2: This didn't happen because I'm not afraid to take initiative. However, 56 00:03:23,240 --> 00:03:26,640 Speaker 2: with that said, I recognize that it's okay to ask 57 00:03:26,800 --> 00:03:27,359 Speaker 2: for help. 58 00:03:27,919 --> 00:03:29,480 Speaker 1: This has been a work in progress for me. 59 00:03:29,840 --> 00:03:33,239 Speaker 2: It's something that I'm really proud of myself for acknowledging. 60 00:03:34,040 --> 00:03:35,960 Speaker 1: So many of us tell. 61 00:03:35,800 --> 00:03:39,000 Speaker 2: Ourselves the story that by asking for help, we are 62 00:03:39,040 --> 00:03:42,720 Speaker 2: inconveniencing the people that we love, the people that we 63 00:03:42,840 --> 00:03:47,000 Speaker 2: care about, But actually it is the inverse, right. 64 00:03:47,520 --> 00:03:49,240 Speaker 1: These people want what's best for us. 65 00:03:49,280 --> 00:03:52,280 Speaker 2: And when you sit down and you say to someone, hey, 66 00:03:52,960 --> 00:03:55,400 Speaker 2: this thing is important to me, You're important to me. 67 00:03:55,920 --> 00:03:57,600 Speaker 2: It would really mean a lot to me if you 68 00:03:57,640 --> 00:04:01,240 Speaker 2: could help me, the right person will I'll never view 69 00:04:01,360 --> 00:04:06,760 Speaker 2: that request as an inconvenience period, and so we did 70 00:04:06,840 --> 00:04:09,920 Speaker 2: just that she came over. It took us less than gosh, 71 00:04:10,040 --> 00:04:12,800 Speaker 2: thirty minutes to go through all of this stuff again, 72 00:04:12,880 --> 00:04:15,160 Speaker 2: a to do list item that had been on my 73 00:04:15,400 --> 00:04:19,480 Speaker 2: list for weeks. It was such an important reminder for 74 00:04:19,560 --> 00:04:22,159 Speaker 2: me at the top of what is looking to be 75 00:04:22,680 --> 00:04:27,880 Speaker 2: thankfully like a busy year, that outsourcing is important, asking 76 00:04:27,920 --> 00:04:31,040 Speaker 2: for help is important, and I am so grateful and 77 00:04:31,080 --> 00:04:36,160 Speaker 2: fortunate to have people in my corner who support me personally, professionally, 78 00:04:36,400 --> 00:04:39,120 Speaker 2: and so on. Again, if you hear me talk about 79 00:04:39,120 --> 00:04:42,000 Speaker 2: this and you're thinking, Okay, I could love to do 80 00:04:42,040 --> 00:04:45,359 Speaker 2: something like this myself, one of the important things that 81 00:04:45,440 --> 00:04:48,719 Speaker 2: I want to reiterate here is that, yes, the people 82 00:04:48,760 --> 00:04:50,560 Speaker 2: that love you and care for you want to help you, 83 00:04:50,680 --> 00:04:54,919 Speaker 2: but you can't expect them instantly to drop absolutely everything. 84 00:04:55,040 --> 00:04:57,680 Speaker 2: So that parameter that I offered saying I would love 85 00:04:57,720 --> 00:05:01,040 Speaker 2: to do this over this few day period that enabled 86 00:05:01,120 --> 00:05:03,000 Speaker 2: us to find a time that worked for both of us, 87 00:05:03,279 --> 00:05:06,039 Speaker 2: and then we were able to get things done. Also, 88 00:05:06,320 --> 00:05:10,599 Speaker 2: I highlighted being single as a component of me liking 89 00:05:10,640 --> 00:05:13,240 Speaker 2: to be independent, wanting to do stuff on my own. 90 00:05:13,360 --> 00:05:16,159 Speaker 2: But that doesn't mean that just because that is often 91 00:05:16,200 --> 00:05:19,400 Speaker 2: what I desire. Doesn't make the burden feel heavy, right. 92 00:05:19,480 --> 00:05:22,159 Speaker 2: It doesn't mean that I don't often wish that there 93 00:05:22,320 --> 00:05:25,520 Speaker 2: was someone around to help me out with these tasks. 94 00:05:25,560 --> 00:05:29,840 Speaker 2: And the reality is that there are people around, it 95 00:05:30,080 --> 00:05:33,200 Speaker 2: just might not be in the capacity of which I 96 00:05:33,400 --> 00:05:36,520 Speaker 2: expected it at this point in my life. And so 97 00:05:36,880 --> 00:05:40,040 Speaker 2: to take a step back to offer myself that reframe, 98 00:05:40,160 --> 00:05:44,080 Speaker 2: to understand that I am surrounded with so much love 99 00:05:44,200 --> 00:05:49,039 Speaker 2: and support and care that is truly a gift. My 100 00:05:49,200 --> 00:05:53,599 Speaker 2: thought prompt for you this week? What have you made 101 00:05:53,760 --> 00:05:57,080 Speaker 2: the monster on your to do list? And are you 102 00:05:57,240 --> 00:06:01,479 Speaker 2: willing to ask for help a little admin's support to 103 00:06:01,600 --> 00:06:06,120 Speaker 2: get this done? What have you made the monster on 104 00:06:06,640 --> 00:06:09,520 Speaker 2: your to do list? And are you willing to ask 105 00:06:09,600 --> 00:06:13,960 Speaker 2: for a bit of admin support to get this done? 106 00:06:14,640 --> 00:06:19,520 Speaker 2: And now a listener question. Hi Emily, my name's Melissa. 107 00:06:19,800 --> 00:06:22,720 Speaker 2: I love the show and I've been wanting to ask 108 00:06:22,760 --> 00:06:25,680 Speaker 2: a question for some time now. I feel like I'm 109 00:06:25,720 --> 00:06:29,400 Speaker 2: constantly tight, but I've heard that static stretching before workout 110 00:06:29,480 --> 00:06:33,320 Speaker 2: can actually decrease power. Interesting thing to highlight there. Can 111 00:06:33,360 --> 00:06:37,839 Speaker 2: you explain the difference between dynamic and static stretching and 112 00:06:38,000 --> 00:06:42,200 Speaker 2: when I should be using each within my routine. Thanks 113 00:06:42,240 --> 00:06:45,640 Speaker 2: so much, Melissa. This is a common hurdle in a 114 00:06:45,640 --> 00:06:48,640 Speaker 2: lot of people's fitness routine, so good on you for 115 00:06:48,800 --> 00:06:52,880 Speaker 2: wanting to be proactive about doing something about it. 116 00:06:52,960 --> 00:06:53,159 Speaker 1: Now. 117 00:06:53,160 --> 00:06:56,280 Speaker 2: First and foremost, let me explain the difference between dynamic 118 00:06:56,320 --> 00:06:59,599 Speaker 2: stretching and static stretching, and to reiterate, I am a 119 00:06:59,600 --> 00:07:02,400 Speaker 2: sort of personal trainer. I got the certification so that 120 00:07:02,480 --> 00:07:06,839 Speaker 2: I could have more responsible conversations when it came to health, fitness, 121 00:07:06,839 --> 00:07:12,600 Speaker 2: and exercise, not necessarily to train individuals myself. So dynamic 122 00:07:12,720 --> 00:07:15,640 Speaker 2: stretching this involves active movements where joints. 123 00:07:15,440 --> 00:07:17,520 Speaker 1: And muscles go through a full range of motion. 124 00:07:17,880 --> 00:07:21,280 Speaker 2: So think of it as a rehearsal of moves for 125 00:07:21,360 --> 00:07:25,320 Speaker 2: your workout. Like if you're going to do deadlifts and 126 00:07:25,480 --> 00:07:27,840 Speaker 2: squats and you're going to be working your legs, then 127 00:07:27,880 --> 00:07:31,720 Speaker 2: you want to start to lubricate those muscles, start to 128 00:07:31,840 --> 00:07:35,280 Speaker 2: wake them up with things like leg swings and torso 129 00:07:35,360 --> 00:07:37,000 Speaker 2: twists and air squats. 130 00:07:37,040 --> 00:07:40,040 Speaker 1: Those are all dynamic and fluid movements. 131 00:07:40,120 --> 00:07:43,480 Speaker 2: When we think about static stretching, this involves holding a 132 00:07:43,560 --> 00:07:49,040 Speaker 2: single position for a set of time. So typically depending 133 00:07:49,560 --> 00:07:51,800 Speaker 2: on what you have going on between thirty and sixty 134 00:07:51,880 --> 00:07:56,680 Speaker 2: seconds and that will help to lengthen the muscle. Examples 135 00:07:56,720 --> 00:07:59,200 Speaker 2: of a static stretch could be something like a quad 136 00:07:59,240 --> 00:08:03,480 Speaker 2: stretch or a seated hamstring reach. When you're bending over 137 00:08:03,520 --> 00:08:05,920 Speaker 2: your leg and reaching for your toes and it feels 138 00:08:05,960 --> 00:08:06,880 Speaker 2: super difficult. 139 00:08:07,280 --> 00:08:09,320 Speaker 1: Those are static stretches. 140 00:08:09,800 --> 00:08:16,160 Speaker 2: Often dynamic stretching before the workout, static stretching after the workout. Now, 141 00:08:16,200 --> 00:08:18,880 Speaker 2: you mentioned that you feel tight, and I do want 142 00:08:18,880 --> 00:08:23,000 Speaker 2: to caution that sometimes when you feel constantly tight, the 143 00:08:23,040 --> 00:08:25,480 Speaker 2: solution might actually not be more stretching. 144 00:08:25,880 --> 00:08:27,680 Speaker 1: It could be because. 145 00:08:27,560 --> 00:08:31,560 Speaker 2: A specific muscle is weak or over compensating for something else. 146 00:08:31,640 --> 00:08:35,880 Speaker 2: So a tight hamstring something that I'm dealing with right now. 147 00:08:36,080 --> 00:08:39,280 Speaker 2: In my case, it's a sign of a strength discrepancy 148 00:08:39,360 --> 00:08:42,960 Speaker 2: between my right and left side. My hot tip for you, 149 00:08:43,120 --> 00:08:46,000 Speaker 2: instead of just stretching a tight area, try a few 150 00:08:46,040 --> 00:08:49,960 Speaker 2: weeks of targeted corrective exercise or strength work for that 151 00:08:50,040 --> 00:08:54,000 Speaker 2: specific muscle group. You may just find that once the 152 00:08:54,120 --> 00:08:57,319 Speaker 2: muscle is stronger, once you put in some reps there, 153 00:08:57,679 --> 00:09:02,120 Speaker 2: that tight feeling could just disappear. Of course, this is 154 00:09:02,160 --> 00:09:06,360 Speaker 2: blanket advice, so if you are experiencing something in your body, 155 00:09:06,480 --> 00:09:09,080 Speaker 2: your best bet is to talk one on one with 156 00:09:09,200 --> 00:09:12,640 Speaker 2: a qualified expert, whether that is a physical therapist or 157 00:09:12,720 --> 00:09:16,360 Speaker 2: a certified trainer. Have someone look at your movement patterns 158 00:09:16,400 --> 00:09:19,800 Speaker 2: and really give you an honest assessment based on what 159 00:09:19,920 --> 00:09:24,760 Speaker 2: they are seeing in the flesh. But dynamic, fluid static 160 00:09:25,280 --> 00:09:28,600 Speaker 2: still you get the picture. Oh, I can't let you 161 00:09:28,640 --> 00:09:31,679 Speaker 2: go without talking about decreasing power. So the last thing 162 00:09:31,679 --> 00:09:34,160 Speaker 2: I'll say on that note, again, such an interesting thing 163 00:09:34,200 --> 00:09:37,640 Speaker 2: to highlight is that dynamic movement preps you for the 164 00:09:37,720 --> 00:09:42,920 Speaker 2: work ahead. So if you want to accomplish max power, 165 00:09:42,960 --> 00:09:45,360 Speaker 2: the best thing you can do is give your body 166 00:09:45,400 --> 00:09:48,839 Speaker 2: the tools that it hopes for so that you're setting 167 00:09:48,880 --> 00:09:49,960 Speaker 2: yourself up for success. 168 00:09:50,240 --> 00:09:55,160 Speaker 1: I e. A proper dynamic warm up. That's it. I'm 169 00:09:55,200 --> 00:09:56,359 Speaker 1: getting off of the soapbox. 170 00:09:56,679 --> 00:09:59,280 Speaker 2: Make sure you are following along with Hurdle over on 171 00:09:59,320 --> 00:10:00,679 Speaker 2: Social attat podcast. 172 00:10:00,720 --> 00:10:03,600 Speaker 1: I'm over at Emily a Body and if you. 173 00:10:03,640 --> 00:10:05,679 Speaker 2: Have a listener question, I would love to answer it 174 00:10:05,720 --> 00:10:08,360 Speaker 2: in an upcoming five minute Friday. I kind of miss 175 00:10:08,400 --> 00:10:11,640 Speaker 2: when I made you call in and leave real voice 176 00:10:11,640 --> 00:10:14,040 Speaker 2: messages for me, But all you have to do now 177 00:10:14,320 --> 00:10:16,400 Speaker 2: is send me an email. It's over at Hello at 178 00:10:16,480 --> 00:10:20,360 Speaker 2: Hurdle dot us. I love interacting with you. I promise 179 00:10:20,440 --> 00:10:23,720 Speaker 2: I will respond no matter what, and you may just 180 00:10:23,800 --> 00:10:26,520 Speaker 2: have a chance to have your question answered on an 181 00:10:26,679 --> 00:10:31,840 Speaker 2: upcoming episode of the show. With that, another hurdle conquered, 182 00:10:32,280 --> 00:10:33,320 Speaker 2: Catch you guys next time.