1 00:00:00,280 --> 00:00:03,360 Speaker 1: It's okay if it feels hard, because honestly it is. 2 00:00:03,560 --> 00:00:06,320 Speaker 1: Change is hard. There are going to be some days 3 00:00:06,320 --> 00:00:09,000 Speaker 1: where you walk away halfway through. But the important thing 4 00:00:09,480 --> 00:00:11,840 Speaker 1: is that you're not so hard on yourself that you 5 00:00:11,880 --> 00:00:15,800 Speaker 1: wake up the next day and you appreciate the opportunity 6 00:00:15,840 --> 00:00:34,040 Speaker 1: to try again, to try something new. Hey, Hardler's Emily A. 7 00:00:34,120 --> 00:00:38,960 Speaker 1: Badi checking in with another installment of Hurdle Moment from Hurdle. 8 00:00:39,600 --> 00:00:42,839 Speaker 1: This week, I am chatting with you about how I 9 00:00:42,880 --> 00:00:47,559 Speaker 1: am currently mixing up my workout routine, not just because 10 00:00:48,040 --> 00:00:52,040 Speaker 1: of this whole coronavirus thing, but because, as I mentioned 11 00:00:52,080 --> 00:00:54,520 Speaker 1: a few times over the past couple of weeks, I 12 00:00:54,560 --> 00:00:57,320 Speaker 1: am dealing with some hip stuff. I'm trying to get stronger, 13 00:00:57,400 --> 00:01:00,360 Speaker 1: I want to be better, and so I figured that 14 00:01:00,520 --> 00:01:03,280 Speaker 1: sharing the ways that I am diverse bying my workout 15 00:01:03,400 --> 00:01:07,840 Speaker 1: might inspire you to mix things up yourself. So I'll 16 00:01:07,840 --> 00:01:11,199 Speaker 1: be chatting about best strategies to stick with those at 17 00:01:11,280 --> 00:01:15,160 Speaker 1: horn workouts to keep it going. The first hurdle I 18 00:01:15,200 --> 00:01:18,319 Speaker 1: would say right now when it comes to fitness, is 19 00:01:18,360 --> 00:01:21,959 Speaker 1: accepting that things aren't as they have been and are 20 00:01:22,040 --> 00:01:25,400 Speaker 1: gonna be different for a little while. Instead of wasting 21 00:01:25,400 --> 00:01:27,800 Speaker 1: your energy on the things that you can't control. If 22 00:01:27,840 --> 00:01:30,480 Speaker 1: you focus on what you can control, if you go 23 00:01:30,640 --> 00:01:34,280 Speaker 1: into this whole working out thing with a good attitude, 24 00:01:34,280 --> 00:01:37,199 Speaker 1: then you might just be able to find some new 25 00:01:37,360 --> 00:01:41,000 Speaker 1: habits that will stick. To be honest, I think for 26 00:01:41,360 --> 00:01:44,240 Speaker 1: the first month or so, I was having trouble getting 27 00:01:44,319 --> 00:01:47,039 Speaker 1: out of the It would be so great if I 28 00:01:47,040 --> 00:01:51,400 Speaker 1: could just do X or Y mentality. And once I 29 00:01:51,480 --> 00:01:53,520 Speaker 1: kind of took a deep breath and I let that go. 30 00:01:53,640 --> 00:01:56,560 Speaker 1: When I opened myself up to new ways and forms 31 00:01:56,560 --> 00:02:00,840 Speaker 1: and functions and approaches, I'm starting to actually like my 32 00:02:01,000 --> 00:02:04,720 Speaker 1: new way of doing things. As always at Emily a 33 00:02:04,800 --> 00:02:07,720 Speaker 1: Body at Hurdle podcast on Instagram and Twitter. If you 34 00:02:07,800 --> 00:02:10,120 Speaker 1: have a Hurdle moment of your own, share you want 35 00:02:10,160 --> 00:02:13,399 Speaker 1: to say Hi, I am always available over email. It's 36 00:02:13,440 --> 00:02:16,839 Speaker 1: Emily at Hurdle dot us. I'd love to hear from 37 00:02:16,840 --> 00:02:18,640 Speaker 1: you and know what is it that I can be 38 00:02:18,720 --> 00:02:20,880 Speaker 1: doing for you to support you in this time? What 39 00:02:21,040 --> 00:02:23,320 Speaker 1: is it that you want more of? Are you liking 40 00:02:23,360 --> 00:02:26,200 Speaker 1: the five minute Fridays? Give me feedback and of course 41 00:02:26,360 --> 00:02:29,240 Speaker 1: please make sure if you are not subscribed to the 42 00:02:29,280 --> 00:02:32,600 Speaker 1: podcast to do that asap. And if you haven't done 43 00:02:32,680 --> 00:02:35,840 Speaker 1: so yet. It would mean the world to me if 44 00:02:35,880 --> 00:02:39,320 Speaker 1: you would take the time right after you are done 45 00:02:39,480 --> 00:02:42,880 Speaker 1: listening today to head on into the iTunes store, rate 46 00:02:43,160 --> 00:02:47,320 Speaker 1: and review the show. Your support is priceless. And with that, 47 00:02:48,240 --> 00:02:59,800 Speaker 1: let's get to hurdling. So about three years ago, I 48 00:02:59,840 --> 00:03:04,440 Speaker 1: was really in to CrossFit. I woke up probably four 49 00:03:04,560 --> 00:03:07,360 Speaker 1: days of the week. I put on my sneakers, I 50 00:03:07,440 --> 00:03:11,080 Speaker 1: put together my running backpack. I stuffed in there a 51 00:03:11,120 --> 00:03:14,239 Speaker 1: different pair of sneakers, a change of clothes. I ran 52 00:03:14,280 --> 00:03:17,560 Speaker 1: the two point five miles down to Mid tom Manhattan 53 00:03:17,600 --> 00:03:21,440 Speaker 1: and my CrossFit box. I went to a wonderful gym 54 00:03:21,560 --> 00:03:25,519 Speaker 1: called Brick. I would do the six thirty am wad 55 00:03:25,720 --> 00:03:28,560 Speaker 1: that's workout of the day in CrossFit speak, and then 56 00:03:28,800 --> 00:03:30,959 Speaker 1: I would take the subway home. It felt like the 57 00:03:31,000 --> 00:03:34,160 Speaker 1: perfect amount of fitness. It was a good amount of 58 00:03:34,200 --> 00:03:36,320 Speaker 1: cardio to get my body warm, and then I got 59 00:03:36,320 --> 00:03:39,240 Speaker 1: to do a whole bunch of strength stuff. I remember 60 00:03:39,400 --> 00:03:43,080 Speaker 1: to this day the first time I deadlifted two hundred 61 00:03:43,080 --> 00:03:46,560 Speaker 1: and five pounds, thinking to myself that I used to 62 00:03:46,680 --> 00:03:49,560 Speaker 1: be two hundred and five pounds. I was able to 63 00:03:49,600 --> 00:03:53,800 Speaker 1: experience some really awesome times in that CrossFit gym and 64 00:03:53,840 --> 00:03:57,920 Speaker 1: as a part of that CrossFit community. Then during the 65 00:03:57,960 --> 00:04:02,280 Speaker 1: CrossFit Open, I want to say, like twenty sixteen, maybe 66 00:04:02,600 --> 00:04:07,040 Speaker 1: I was doing a barbell snatch and bringing that weight 67 00:04:07,160 --> 00:04:11,720 Speaker 1: overhead triggered some arthritis in my lower back and it 68 00:04:11,920 --> 00:04:16,160 Speaker 1: had me the injury, walking away from CrossFit all together 69 00:04:16,320 --> 00:04:19,320 Speaker 1: pretty much for a long time, especially the kind of 70 00:04:19,400 --> 00:04:22,440 Speaker 1: style you find a lot in CrossFit boxes. You know, 71 00:04:22,480 --> 00:04:26,480 Speaker 1: those hit style workouts that have a few different movements, 72 00:04:26,480 --> 00:04:28,880 Speaker 1: are going all out for a certain amount of time 73 00:04:29,000 --> 00:04:30,960 Speaker 1: or every minute on the minute, and I left of 74 00:04:31,000 --> 00:04:34,680 Speaker 1: that behind in favor of running and yoga and some 75 00:04:34,760 --> 00:04:39,680 Speaker 1: other boutique fitness. Well, now that we are mostly inside 76 00:04:40,000 --> 00:04:42,719 Speaker 1: and adapting to this new way, and I'm trying to 77 00:04:42,800 --> 00:04:45,640 Speaker 1: navigate what feels good in my body as I'm managing 78 00:04:45,920 --> 00:04:49,120 Speaker 1: whatever is going on in my hip area, I'm kind 79 00:04:49,160 --> 00:04:52,880 Speaker 1: of excited to be leaning back into that CrossFit mentality. 80 00:04:52,920 --> 00:04:56,440 Speaker 1: I've been doing a lot of hit workouts using my 81 00:04:56,600 --> 00:04:59,680 Speaker 1: jump rope for the first time since those CrossFit days, 82 00:04:59,680 --> 00:05:03,440 Speaker 1: and it's getting to be really enjoyable. On my roof 83 00:05:03,520 --> 00:05:05,920 Speaker 1: last night, don't tell my super that I was up there. 84 00:05:05,960 --> 00:05:09,760 Speaker 1: I spent a good chunk of a half hour working 85 00:05:09,839 --> 00:05:12,920 Speaker 1: on the double under, which is when you skip the 86 00:05:13,000 --> 00:05:16,119 Speaker 1: rope twice and only jump once. It was a movement 87 00:05:16,160 --> 00:05:19,120 Speaker 1: that I had perfected back in the day, and it's 88 00:05:19,200 --> 00:05:23,160 Speaker 1: coming back slowly but surely. I tell you this story 89 00:05:23,279 --> 00:05:26,359 Speaker 1: because it took me the last four weeks of not 90 00:05:26,640 --> 00:05:30,320 Speaker 1: running to really try to move my body in a 91 00:05:30,360 --> 00:05:33,719 Speaker 1: way that felt good. I think I was so frustrated 92 00:05:33,880 --> 00:05:36,839 Speaker 1: that I couldn't do mine preferred or go to way 93 00:05:36,880 --> 00:05:40,160 Speaker 1: of coping for so long now that I was kind 94 00:05:40,200 --> 00:05:43,520 Speaker 1: of avoiding exercise altogether. And I had a moment over 95 00:05:43,560 --> 00:05:46,200 Speaker 1: the weekend where I asked myself what I could be 96 00:05:46,320 --> 00:05:49,440 Speaker 1: doing to make myself happier these days. It's something that 97 00:05:49,480 --> 00:05:52,599 Speaker 1: I think is an important question to continue to ask 98 00:05:52,680 --> 00:05:56,400 Speaker 1: ourselves as these restrictions are in place. And the answer 99 00:05:56,640 --> 00:05:59,560 Speaker 1: is move my body more. And so I'm starting to 100 00:05:59,560 --> 00:06:01,520 Speaker 1: figure out how to do that. And that is what 101 00:06:01,600 --> 00:06:05,400 Speaker 1: I'm talking you through today for hurdle moment. Some of 102 00:06:05,440 --> 00:06:11,599 Speaker 1: my top tips for navigating at home workouts. Tip number one, 103 00:06:11,839 --> 00:06:14,719 Speaker 1: look at what you have. I know it's pretty frustrating 104 00:06:14,800 --> 00:06:16,920 Speaker 1: right now. If you go onto the internet, a lot 105 00:06:17,160 --> 00:06:21,080 Speaker 1: of home workout equipment is sold out. I was lucky 106 00:06:21,520 --> 00:06:23,719 Speaker 1: kind of early on to have put in an order 107 00:06:23,800 --> 00:06:26,960 Speaker 1: for two different kettlebells and two sets of weights. So 108 00:06:27,160 --> 00:06:30,920 Speaker 1: at home, I'm working with two different kettlebells, a twelve 109 00:06:31,040 --> 00:06:34,120 Speaker 1: and a sixteen kilogram, which is equal to about twenty 110 00:06:34,240 --> 00:06:38,080 Speaker 1: six and thirty five pounds respectively. Also a set of 111 00:06:38,160 --> 00:06:40,600 Speaker 1: fifteen pound weights, a set of ten pound weights. I 112 00:06:40,720 --> 00:06:42,560 Speaker 1: got a little set of five pound weights, and then 113 00:06:42,640 --> 00:06:45,400 Speaker 1: of course a yoga mat and a jump rope, and 114 00:06:45,440 --> 00:06:48,200 Speaker 1: I also have a t Rex which I have yet 115 00:06:48,400 --> 00:06:51,040 Speaker 1: to crack out of the bag. This is in addition 116 00:06:51,080 --> 00:06:53,039 Speaker 1: to a ton of recovery tools I have, like my 117 00:06:53,120 --> 00:06:55,960 Speaker 1: POAM roller and my Thera gun. So look at what 118 00:06:56,000 --> 00:06:58,240 Speaker 1: you have and ask yourself what is it that I 119 00:06:58,360 --> 00:07:02,360 Speaker 1: can do with the tools. And remember there's a lot 120 00:07:02,440 --> 00:07:05,360 Speaker 1: that you can do with your own body weight. Now, 121 00:07:05,440 --> 00:07:08,960 Speaker 1: I don't expect you to be a programming wizard, and 122 00:07:09,040 --> 00:07:10,800 Speaker 1: the good news is that you don't have to be 123 00:07:11,000 --> 00:07:14,160 Speaker 1: now more than ever. So many of the outlets that 124 00:07:14,280 --> 00:07:17,120 Speaker 1: I write for that I work with are seeking and 125 00:07:17,280 --> 00:07:22,680 Speaker 1: posting digital workouts, and of course Instagram YouTube. They are 126 00:07:22,720 --> 00:07:27,920 Speaker 1: a hot bed for at home workout suggestions and videos. 127 00:07:28,200 --> 00:07:30,840 Speaker 1: When it comes to piecing together my workouts with the 128 00:07:30,880 --> 00:07:33,760 Speaker 1: equipment that I have. I know that I want a 129 00:07:33,880 --> 00:07:37,040 Speaker 1: few things, a few different credentials for a quote unquote 130 00:07:37,040 --> 00:07:38,720 Speaker 1: good workout. I want to be able to get my 131 00:07:38,760 --> 00:07:41,840 Speaker 1: heart rate up, I want to feel strong, and I 132 00:07:41,960 --> 00:07:45,680 Speaker 1: want to be able to really push myself, which good news, 133 00:07:45,720 --> 00:07:48,600 Speaker 1: you can do with almost anything. So that means I 134 00:07:48,640 --> 00:07:52,240 Speaker 1: am incorporating something like jump rope, skips or burpies to 135 00:07:52,280 --> 00:07:55,400 Speaker 1: get that heart rate up. I'm incorporating my weights and 136 00:07:55,480 --> 00:07:58,160 Speaker 1: before I get going each and every time to stave 137 00:07:58,320 --> 00:08:01,280 Speaker 1: off injury, to save my body, I'm making sure to 138 00:08:01,400 --> 00:08:05,160 Speaker 1: do a proper warm up. My next suggestion for adopting 139 00:08:05,280 --> 00:08:08,000 Speaker 1: at home workouts that stick, and I kind of just 140 00:08:08,120 --> 00:08:11,960 Speaker 1: touched on this, is make some sort of schedule. Now, 141 00:08:12,160 --> 00:08:14,800 Speaker 1: this can be a little bit easier by implementing certain 142 00:08:15,080 --> 00:08:18,240 Speaker 1: Instagram Live or digital fitness classes into the mix that 143 00:08:18,320 --> 00:08:21,960 Speaker 1: happen at a certain time. But just like scheduling an 144 00:08:21,960 --> 00:08:25,720 Speaker 1: important work meeting, plugging in the exact timing of when 145 00:08:25,760 --> 00:08:29,000 Speaker 1: you're going to commit yourself to sweating will make sure 146 00:08:29,240 --> 00:08:32,760 Speaker 1: that it happens. It'll also give you something to look 147 00:08:32,800 --> 00:08:36,319 Speaker 1: forward to. Right So, for example, on Wednesday, at nine am. 148 00:08:36,400 --> 00:08:39,520 Speaker 1: I am looking forward to taking the class with JC Gossett. 149 00:08:39,640 --> 00:08:42,480 Speaker 1: She's one of my favorite instructors, such a good human 150 00:08:42,720 --> 00:08:44,560 Speaker 1: and I know that it's going to give me a 151 00:08:44,600 --> 00:08:48,760 Speaker 1: really necessary energy boost Come the weekend. I've already looked 152 00:08:48,760 --> 00:08:51,280 Speaker 1: at the forecast. It's going to be beautiful in New York, 153 00:08:51,440 --> 00:08:54,199 Speaker 1: so I'm planning to go on a long bike ride. 154 00:08:54,360 --> 00:08:56,640 Speaker 1: So look at your schedule, see what works for you, 155 00:08:56,720 --> 00:09:00,600 Speaker 1: and even if you are doing your own programming block side, 156 00:09:00,640 --> 00:09:03,880 Speaker 1: exactly how long you expect to be sweating, build in 157 00:09:04,000 --> 00:09:07,040 Speaker 1: time for that warm up, for that cool down, And 158 00:09:07,080 --> 00:09:09,880 Speaker 1: this way you won't feel at all guilty about taking 159 00:09:09,880 --> 00:09:13,200 Speaker 1: that time for you. My next tip to sticking with 160 00:09:13,360 --> 00:09:17,440 Speaker 1: at home workouts. Just like scheduling is important, so can 161 00:09:17,600 --> 00:09:21,360 Speaker 1: be incorporating friends and family. Just because we can't be 162 00:09:21,600 --> 00:09:25,120 Speaker 1: together irl, does not mean you can't enjoy this kind 163 00:09:25,160 --> 00:09:28,199 Speaker 1: of stuff with other people. I have been making at 164 00:09:28,280 --> 00:09:31,440 Speaker 1: least one to two workout dates per week with friends 165 00:09:31,480 --> 00:09:34,360 Speaker 1: all over the country, and again it's something that I 166 00:09:34,440 --> 00:09:36,800 Speaker 1: look forward to. The way that I've been setting it 167 00:09:36,880 --> 00:09:39,800 Speaker 1: up is streaming the workout using my iPad to the 168 00:09:39,880 --> 00:09:42,480 Speaker 1: TV in my living room. We'll pick a class that 169 00:09:42,480 --> 00:09:45,199 Speaker 1: we want to take together, and then we'll do it 170 00:09:45,240 --> 00:09:48,000 Speaker 1: over FaceTime and mute the FaceTime or mute even the 171 00:09:48,080 --> 00:09:50,800 Speaker 1: zoom call, so that way it's like we're doing it together. 172 00:09:51,080 --> 00:09:53,240 Speaker 1: We see each other, the motivation is there, and then 173 00:09:53,280 --> 00:09:55,680 Speaker 1: when we are done, we can commiserate about the workout. 174 00:09:55,679 --> 00:09:57,240 Speaker 1: We can talk about how great it was or how 175 00:09:57,280 --> 00:10:00,600 Speaker 1: much it sucked, and it's just really nice to feel connected. 176 00:10:00,679 --> 00:10:04,120 Speaker 1: A piece of advice that a therapist gave me in 177 00:10:04,160 --> 00:10:06,400 Speaker 1: an interview last week for an article that I was 178 00:10:06,440 --> 00:10:09,280 Speaker 1: writing for self, which she said that it's important right 179 00:10:09,320 --> 00:10:12,240 Speaker 1: now to realize that we might be physically distancing, but 180 00:10:12,320 --> 00:10:16,200 Speaker 1: we don't need to technically, you know, social or emotionally distance. 181 00:10:16,720 --> 00:10:19,800 Speaker 1: So that means incorporating your friends, incorporating your family into 182 00:10:19,840 --> 00:10:22,680 Speaker 1: your regular routine can be a motivating factor for you 183 00:10:22,840 --> 00:10:25,400 Speaker 1: to keep it up. And also, I mean, it's fun 184 00:10:25,440 --> 00:10:28,880 Speaker 1: to gamify that a little bit, right, So maybe it's 185 00:10:28,920 --> 00:10:32,640 Speaker 1: not necessarily doing the home workout with someone else, but 186 00:10:32,880 --> 00:10:37,120 Speaker 1: it's logging onto the garming Connect app or the Strava app, 187 00:10:37,280 --> 00:10:40,480 Speaker 1: or into your fitbit or your Apple Health, committing to 188 00:10:40,520 --> 00:10:43,920 Speaker 1: different challenges or benchmarks with different friends. I've talked about 189 00:10:43,960 --> 00:10:48,080 Speaker 1: this before. Tons of different organizations are putting on virtual 190 00:10:48,200 --> 00:10:51,960 Speaker 1: running races five case, ten case, half marathons, marathons, So 191 00:10:52,440 --> 00:10:55,640 Speaker 1: find a challenge that looks fun and get a friend 192 00:10:55,800 --> 00:11:00,679 Speaker 1: involved do it together. Another tip, find the thing that 193 00:11:00,800 --> 00:11:03,640 Speaker 1: you enjoy, and that might just mean a different variation 194 00:11:03,720 --> 00:11:07,520 Speaker 1: of something you're already doing. So I was doing workouts 195 00:11:07,559 --> 00:11:10,040 Speaker 1: in my apartment with only body weight, and some of 196 00:11:10,080 --> 00:11:12,520 Speaker 1: those were great, but other ones I felt like I 197 00:11:12,600 --> 00:11:14,640 Speaker 1: was doing four or five minutes of the workout and 198 00:11:14,640 --> 00:11:17,320 Speaker 1: that I completely ditched, which can be super easy to 199 00:11:17,360 --> 00:11:20,560 Speaker 1: do because yeah, you're not in an actual class. But again, 200 00:11:20,600 --> 00:11:23,240 Speaker 1: I revisited the format of my workouts. I realized that 201 00:11:23,360 --> 00:11:27,720 Speaker 1: making things am RAP style or an e mom every 202 00:11:27,760 --> 00:11:30,319 Speaker 1: minute on the minute, it gave me a certain time 203 00:11:30,400 --> 00:11:33,120 Speaker 1: parameter and made it easier for me to commit for 204 00:11:33,200 --> 00:11:36,959 Speaker 1: the entire duration of the workout at hand. So again, 205 00:11:37,240 --> 00:11:40,439 Speaker 1: find things you enjoy. There are way too many options 206 00:11:40,600 --> 00:11:43,280 Speaker 1: out there for you to be doing stuff you don't like, 207 00:11:43,320 --> 00:11:47,480 Speaker 1: and that is certainly not the point of fitness right now. 208 00:11:47,800 --> 00:11:50,280 Speaker 1: And this brings me to my last tip for today. 209 00:11:51,160 --> 00:11:53,640 Speaker 1: Don't be so hard on yourself. You know, we keep 210 00:11:53,679 --> 00:11:56,439 Speaker 1: hearing this time and time again, find the things that 211 00:11:56,480 --> 00:11:59,959 Speaker 1: make you feel good, do the things that nurture your soul. 212 00:12:00,200 --> 00:12:02,600 Speaker 1: Right now is not the time to be going through 213 00:12:02,600 --> 00:12:04,960 Speaker 1: some sort of a workout that literally lays you in 214 00:12:05,040 --> 00:12:07,920 Speaker 1: bed for hours and hours on end. The purpose of 215 00:12:07,960 --> 00:12:10,960 Speaker 1: this is to move your body, to feel those feel 216 00:12:11,000 --> 00:12:16,080 Speaker 1: good endorphins, and to give back to you. There is 217 00:12:16,160 --> 00:12:20,240 Speaker 1: nothing more important right now than taking care of yourself. 218 00:12:20,280 --> 00:12:23,720 Speaker 1: And I have never ever finished a workout and regretted 219 00:12:24,080 --> 00:12:26,800 Speaker 1: the fact that I took the time to give back 220 00:12:27,000 --> 00:12:30,400 Speaker 1: to me. It's okay if it feels hard, because honestly 221 00:12:30,440 --> 00:12:33,360 Speaker 1: it is. Change is hard. There are going to be 222 00:12:33,400 --> 00:12:35,680 Speaker 1: some days where you walk away halfway through. But the 223 00:12:35,720 --> 00:12:39,079 Speaker 1: important thing is that you're not so hard on yourself 224 00:12:39,080 --> 00:12:41,760 Speaker 1: that you wake up the next day and you appreciate 225 00:12:41,840 --> 00:12:46,800 Speaker 1: the opportunity to try again, to try something new. If 226 00:12:46,840 --> 00:12:49,520 Speaker 1: you feel stuck, if you feel like you just can't 227 00:12:49,520 --> 00:12:52,040 Speaker 1: get it to stick, my best advice is to talk 228 00:12:52,080 --> 00:12:54,839 Speaker 1: to someone about it, Be open about your frustrations, and 229 00:12:54,880 --> 00:12:57,920 Speaker 1: be willing again to try something new, to keep going 230 00:12:58,040 --> 00:13:01,240 Speaker 1: back at it, because trust me, where there is a will, 231 00:13:01,440 --> 00:13:04,760 Speaker 1: and I know you have one, there is a way. 232 00:13:05,040 --> 00:13:06,680 Speaker 1: I'd love to hear what you guys are doing. To 233 00:13:06,720 --> 00:13:10,280 Speaker 1: stick with your routine your workouts at home, hit me 234 00:13:10,360 --> 00:13:13,480 Speaker 1: up on Instagram at Emily a Badi at Hurdle Podcast, 235 00:13:13,679 --> 00:13:19,680 Speaker 1: and remember we are all in this together. Another hurdle conquered. 236 00:13:20,200 --> 00:13:21,200 Speaker 1: Catch you guys next time.