1 00:00:19,480 --> 00:00:22,800 Speaker 1: Hey, Hurdler's Emily ABOUDI here bringing you another installment of 2 00:00:23,000 --> 00:00:27,560 Speaker 1: five Minute Friday. This week. I had another thought of 3 00:00:27,600 --> 00:00:30,640 Speaker 1: what I wanted to chat about, but then I hosted 4 00:00:31,280 --> 00:00:34,560 Speaker 1: the hurdle session tonight on how to take your running 5 00:00:34,600 --> 00:00:37,239 Speaker 1: to the next level, and at the end of it, 6 00:00:37,360 --> 00:00:40,600 Speaker 1: during the Q and A period, I had an exchange 7 00:00:40,680 --> 00:00:43,480 Speaker 1: that I wanted to share here on the feed because 8 00:00:43,520 --> 00:00:48,199 Speaker 1: I think it's really important. One of the women in 9 00:00:48,400 --> 00:00:53,120 Speaker 1: the session, she had a question about how to navigate injury, 10 00:00:53,800 --> 00:00:56,240 Speaker 1: and she shared a little bit of her story. She 11 00:00:56,320 --> 00:00:59,760 Speaker 1: said that she has been going through a really rough 12 00:00:59,800 --> 00:01:03,640 Speaker 1: time and in the good old days, she used to 13 00:01:03,720 --> 00:01:06,919 Speaker 1: be the kind of person who could be as active 14 00:01:06,959 --> 00:01:10,360 Speaker 1: as she wanted. She was running a ton, doing five 15 00:01:10,440 --> 00:01:14,280 Speaker 1: ks and marathons and half marathons and whatnot. And this 16 00:01:14,360 --> 00:01:16,560 Speaker 1: year has been a really big struggle for her because of, 17 00:01:16,560 --> 00:01:19,560 Speaker 1: of course, I'm just sturing my hands as if you 18 00:01:19,560 --> 00:01:22,240 Speaker 1: can see them, everything that we've all been going through 19 00:01:22,280 --> 00:01:26,759 Speaker 1: with the coronavirus pandemic and political unrest and social unrest 20 00:01:26,840 --> 00:01:31,120 Speaker 1: and so many things. But also because of that injury 21 00:01:31,120 --> 00:01:33,280 Speaker 1: and because she hasn't been able to move her body 22 00:01:33,360 --> 00:01:37,560 Speaker 1: as she once could. And she's in a place now 23 00:01:37,600 --> 00:01:40,800 Speaker 1: where she's a bit better and wants to set new goals, 24 00:01:40,840 --> 00:01:44,000 Speaker 1: but feels absolutely paralyzed because the new goals that she 25 00:01:44,240 --> 00:01:46,959 Speaker 1: is setting are nothing like the old ones, and she 26 00:01:47,080 --> 00:01:51,200 Speaker 1: feels trapped in her own body. And I paused, and 27 00:01:51,680 --> 00:01:54,960 Speaker 1: I heard this, and I could totally relate, not just 28 00:01:55,440 --> 00:01:56,960 Speaker 1: on the fact that it's been a hard year, but 29 00:01:57,080 --> 00:01:58,760 Speaker 1: I too have been on the injured list, and I 30 00:01:58,800 --> 00:02:04,280 Speaker 1: have felt frustrated and unmotivated and angry. And so I 31 00:02:04,320 --> 00:02:06,640 Speaker 1: want to share the advice now that I shared with 32 00:02:06,680 --> 00:02:09,480 Speaker 1: her and the rest of the people in the hurdle session. 33 00:02:09,520 --> 00:02:11,960 Speaker 1: I said, there's a few things that we can do here. 34 00:02:12,120 --> 00:02:14,040 Speaker 1: First of all, before we get into it, I want 35 00:02:14,040 --> 00:02:16,639 Speaker 1: you to know that you are not alone. You are 36 00:02:16,680 --> 00:02:19,079 Speaker 1: not alone at all, and how you feel, there are 37 00:02:19,160 --> 00:02:23,480 Speaker 1: so many other people that feel this way, that feels stuck, 38 00:02:23,560 --> 00:02:28,359 Speaker 1: that feel frustrated. Next, I need you to start by 39 00:02:28,480 --> 00:02:32,480 Speaker 1: stopping shoulting on yourself by saying I should be able 40 00:02:32,480 --> 00:02:34,400 Speaker 1: to do this, or I should be able to do that. 41 00:02:34,400 --> 00:02:36,799 Speaker 1: That is what's going to prevent you from making any 42 00:02:36,840 --> 00:02:41,040 Speaker 1: sort of action plan, any sort of actionable progress. So 43 00:02:41,080 --> 00:02:45,320 Speaker 1: that is step one. Step two is that you must 44 00:02:45,360 --> 00:02:47,640 Speaker 1: recognize that you are the person that talks to yourself 45 00:02:47,680 --> 00:02:49,800 Speaker 1: the most in any given day. So right now, that 46 00:02:49,919 --> 00:02:53,040 Speaker 1: negative conversation that you are having in your head, you 47 00:02:53,200 --> 00:02:56,760 Speaker 1: have control over that conversation, although it might feel like 48 00:02:56,840 --> 00:02:59,800 Speaker 1: you don't. We might not be able to control our feelings, 49 00:02:59,800 --> 00:03:03,520 Speaker 1: but we can control how we react to them. So 50 00:03:03,639 --> 00:03:06,960 Speaker 1: by every single day getting to a place where you 51 00:03:07,200 --> 00:03:12,000 Speaker 1: play the victim, Playing the victim doesn't help you move forward. 52 00:03:12,639 --> 00:03:16,200 Speaker 1: Acknowledging what is happening and then asking yourself, what can 53 00:03:16,240 --> 00:03:19,440 Speaker 1: I do with what I have now? Accepting what you 54 00:03:19,520 --> 00:03:22,120 Speaker 1: have now, accepting that this is how it is now, 55 00:03:22,520 --> 00:03:25,480 Speaker 1: letting go of that anger that you have about how 56 00:03:25,480 --> 00:03:30,200 Speaker 1: things should be. That's the next step. So once you've 57 00:03:30,200 --> 00:03:34,760 Speaker 1: stopped shoulting, once you've stopped being so nasty to yourself 58 00:03:34,760 --> 00:03:38,040 Speaker 1: in that inner dialogue, then you can set smart goals. 59 00:03:38,080 --> 00:03:42,160 Speaker 1: And in setting those smart, specific, measurable, attainable, realistic, and 60 00:03:42,240 --> 00:03:45,440 Speaker 1: time bound goals, you need to do it in a 61 00:03:45,480 --> 00:03:49,480 Speaker 1: way where you're not angry, because if you're angry about 62 00:03:49,480 --> 00:03:52,360 Speaker 1: setting these new goals, it's just like if you buy 63 00:03:52,400 --> 00:03:55,440 Speaker 1: a bike helmet and it's not comfortable, where you're not 64 00:03:55,440 --> 00:03:57,400 Speaker 1: going to wear the bike helmet, even though you have 65 00:03:57,480 --> 00:04:00,600 Speaker 1: something that could literally save your life in your hands. 66 00:04:01,080 --> 00:04:03,760 Speaker 1: So then you need to buy a bike helmet that's 67 00:04:03,800 --> 00:04:06,480 Speaker 1: comfortable that you will wear, just like you need to 68 00:04:06,480 --> 00:04:11,000 Speaker 1: set goals that make you feel excited and invigorated for 69 00:04:11,080 --> 00:04:15,800 Speaker 1: what's to come. So set goals without anger that make 70 00:04:15,880 --> 00:04:18,880 Speaker 1: you excited and accept where you are now in this 71 00:04:19,000 --> 00:04:22,920 Speaker 1: process to do so. Maybe a goal for someone who's 72 00:04:22,920 --> 00:04:26,560 Speaker 1: struggling with a situation like this is, instead of saying 73 00:04:26,800 --> 00:04:29,800 Speaker 1: something outlandish like I'm going to run a marathon in 74 00:04:29,839 --> 00:04:33,600 Speaker 1: three months, start small. Maybe the goal is I'm going 75 00:04:33,680 --> 00:04:36,040 Speaker 1: to move my body three times a week and one 76 00:04:36,080 --> 00:04:40,400 Speaker 1: of those days will involve running, and after each workout 77 00:04:40,440 --> 00:04:44,480 Speaker 1: of sorts, I'm going to write down how it made 78 00:04:44,480 --> 00:04:48,440 Speaker 1: me feel. That's a great place to start. After you 79 00:04:48,560 --> 00:04:52,040 Speaker 1: set these small goals, I told her, then you need 80 00:04:52,080 --> 00:04:54,800 Speaker 1: to make sure that you take the time to appreciate 81 00:04:54,880 --> 00:04:58,880 Speaker 1: the small wins. Again, these wins might look different than 82 00:04:58,920 --> 00:05:02,360 Speaker 1: they did before, and that is okay. That doesn't mean 83 00:05:02,400 --> 00:05:06,440 Speaker 1: they're not worth celebrating. You are worth celebrating. Your accomplishments 84 00:05:06,640 --> 00:05:11,080 Speaker 1: are worth celebrating. And that's what I told her. I 85 00:05:11,120 --> 00:05:14,120 Speaker 1: know it's hard. I know it's frustrating. And again I 86 00:05:14,160 --> 00:05:17,719 Speaker 1: can't reiterate this enough. If you too feel or have 87 00:05:17,920 --> 00:05:22,560 Speaker 1: felt like this, that you are never alone in that feeling. 88 00:05:23,120 --> 00:05:26,160 Speaker 1: Leading into my prompt for you this week, what is 89 00:05:26,279 --> 00:05:31,200 Speaker 1: one smart goal you can set for your overall wellness 90 00:05:31,279 --> 00:05:35,800 Speaker 1: routine in the upcoming week? What is one smart goal 91 00:05:36,480 --> 00:05:40,560 Speaker 1: you can set for your wellness routine in the upcoming week. 92 00:05:40,640 --> 00:05:44,679 Speaker 1: It could be anything from activity to movement, to mindfulness 93 00:05:44,720 --> 00:05:49,120 Speaker 1: to anything. And you know what, if you're listening to this, 94 00:05:49,760 --> 00:05:54,000 Speaker 1: I want you to write down your goal in your 95 00:05:54,040 --> 00:05:57,520 Speaker 1: phones notes and tag me in it on social media, 96 00:05:57,600 --> 00:06:00,000 Speaker 1: tag me over at Hurdle podcast and also of course 97 00:06:00,480 --> 00:06:05,600 Speaker 1: on my personal at Emily A body who feeling excited 98 00:06:05,600 --> 00:06:09,560 Speaker 1: and amp to take on new challenges and continue fostering community. 99 00:06:10,120 --> 00:06:15,680 Speaker 1: How about you, h listener question of the week. Everyone's 100 00:06:15,680 --> 00:06:17,800 Speaker 1: asking me about face masks. They want to know the deal. 101 00:06:18,000 --> 00:06:22,360 Speaker 1: Are there good active face masks? The truth, there are 102 00:06:22,400 --> 00:06:25,360 Speaker 1: some good active face masks. I tried one today from 103 00:06:25,520 --> 00:06:27,760 Speaker 1: Under Armour. I believe it's thirty dollars on the site. 104 00:06:27,800 --> 00:06:30,560 Speaker 1: I'll put the link in the show notes to this episode. 105 00:06:31,040 --> 00:06:33,280 Speaker 1: I liked it. It's a little thick. I kind of 106 00:06:33,560 --> 00:06:37,159 Speaker 1: compared it to a modesty pad earlier in the day. 107 00:06:37,600 --> 00:06:39,720 Speaker 1: I would say the under armour face mask is the 108 00:06:39,760 --> 00:06:42,960 Speaker 1: most ideal for outdoor workouts. I didn't necessarily love it 109 00:06:43,320 --> 00:06:46,120 Speaker 1: inside the gym, and that's because it is a little 110 00:06:46,160 --> 00:06:49,000 Speaker 1: thick and a little plush. It's super breathable, but I 111 00:06:49,040 --> 00:06:51,279 Speaker 1: think it would just be a lot more comfortable for 112 00:06:51,320 --> 00:06:55,680 Speaker 1: an outdoor run situation. Also this week, both Athleta and 113 00:06:55,800 --> 00:06:58,200 Speaker 1: Lululemon came out with face masks, and I'll link to 114 00:06:58,279 --> 00:07:00,799 Speaker 1: both of those in the show notes. Lu Lemon one 115 00:07:01,040 --> 00:07:05,000 Speaker 1: is only ten dollars a piece. Highlights of the week 116 00:07:05,320 --> 00:07:07,800 Speaker 1: read Barack Obama's got a new book out. It's called 117 00:07:07,839 --> 00:07:11,160 Speaker 1: a Promised Land. I ordered it earlier this evening and 118 00:07:11,240 --> 00:07:15,000 Speaker 1: I'm so so excited to dive into it. Listen. I'm 119 00:07:15,040 --> 00:07:18,840 Speaker 1: really excited to dive into the episode of Armchair Expert 120 00:07:18,840 --> 00:07:21,760 Speaker 1: with Dak Shepherd. He just sat down with Halsey and 121 00:07:21,800 --> 00:07:23,760 Speaker 1: I think that one's going to be a goodie, So 122 00:07:23,760 --> 00:07:26,840 Speaker 1: I'm amped on that. Also worth checking out this week. 123 00:07:26,920 --> 00:07:29,200 Speaker 1: This will make a really great gift as well. Hyper 124 00:07:29,280 --> 00:07:33,200 Speaker 1: Ice just released their new Hypervolt Go. It's a smaller 125 00:07:33,320 --> 00:07:37,840 Speaker 1: version of their classic Hypervolt. It's retailing at one ninety nine, 126 00:07:37,920 --> 00:07:40,920 Speaker 1: which is at least one hundred dollars cheaper than the 127 00:07:40,960 --> 00:07:44,000 Speaker 1: next model, and having already tried it myself, I can 128 00:07:44,040 --> 00:07:46,760 Speaker 1: tell you that it packs just as much energy, just 129 00:07:46,760 --> 00:07:49,679 Speaker 1: as much of a punch. The amplitude is a little 130 00:07:49,680 --> 00:07:52,320 Speaker 1: bit less, but if you've never owned a massage gun before, 131 00:07:52,400 --> 00:07:56,360 Speaker 1: you certainly wouldn't notice. The battery life is just as 132 00:07:56,440 --> 00:07:58,960 Speaker 1: much as the bigger models, and if you have another 133 00:07:59,040 --> 00:08:02,080 Speaker 1: hyper Volt, you can use all of the attachments that 134 00:08:02,120 --> 00:08:04,560 Speaker 1: you have for that model on the smaller model, even 135 00:08:04,600 --> 00:08:08,600 Speaker 1: though the smaller model comes with two cool attachments of 136 00:08:08,720 --> 00:08:11,000 Speaker 1: its own. I swear the first time I took this 137 00:08:11,000 --> 00:08:12,760 Speaker 1: thing out of the box, I'm holding it here as 138 00:08:12,800 --> 00:08:16,200 Speaker 1: I'm recording this, I looked at it in odd as 139 00:08:16,200 --> 00:08:18,240 Speaker 1: if it was like a small French bulldog on the 140 00:08:18,280 --> 00:08:20,720 Speaker 1: side of the street. It is absolutely adorable and again 141 00:08:20,760 --> 00:08:24,200 Speaker 1: a super great gift. The link to this is in 142 00:08:24,480 --> 00:08:26,640 Speaker 1: the show notes. Last, but not least, if you have 143 00:08:26,720 --> 00:08:29,400 Speaker 1: yet to subscribe to the Weekly Hurdle, I highly encourage 144 00:08:29,440 --> 00:08:32,000 Speaker 1: you to do so. This week, I'm offering up all 145 00:08:32,080 --> 00:08:35,920 Speaker 1: of my gifting suggestions I get asked for my favorite leggings, 146 00:08:35,920 --> 00:08:38,880 Speaker 1: my favorite vests? Who makes that water bottle? What journal 147 00:08:38,960 --> 00:08:41,520 Speaker 1: is that? What book is that? Like all of these questions, 148 00:08:41,600 --> 00:08:43,600 Speaker 1: they're all in the gift Guide, So head on over 149 00:08:43,920 --> 00:08:47,240 Speaker 1: again to the show notes. Click in, click subscribe, Support 150 00:08:47,280 --> 00:08:50,360 Speaker 1: your girl. I can't appreciate it enough. Before I go, 151 00:08:50,520 --> 00:08:52,839 Speaker 1: I do want to call out that next week, I've 152 00:08:52,880 --> 00:08:55,640 Speaker 1: got a really awesome goal setting workshop that I am 153 00:08:55,800 --> 00:08:59,280 Speaker 1: so on fire about. It's the first time I've ever 154 00:08:59,360 --> 00:09:02,319 Speaker 1: run this work shop. I couldn't be more excited to 155 00:09:02,320 --> 00:09:04,520 Speaker 1: bring it to the Hurdle community. If you want to 156 00:09:04,600 --> 00:09:06,800 Speaker 1: get on your game for twenty twenty, you want to 157 00:09:06,840 --> 00:09:11,120 Speaker 1: set some smart, actionable goals and really do some work together, 158 00:09:11,320 --> 00:09:14,000 Speaker 1: I am here for it. And again I can't wait 159 00:09:14,000 --> 00:09:18,800 Speaker 1: for the opportunity at Hurdle Podcast at Emily Abadi. I 160 00:09:18,840 --> 00:09:22,200 Speaker 1: can't wait to read all of your smart goals another 161 00:09:22,280 --> 00:09:24,960 Speaker 1: hurdle conquered. Catch you guys next time.