1 00:00:16,640 --> 00:00:20,320 Speaker 1: Hey everyone, Emily ABOUDI here bringing you another installment of 2 00:00:20,560 --> 00:00:22,400 Speaker 1: five Minute Friday for. 3 00:00:22,360 --> 00:00:23,279 Speaker 2: Those near to the show. 4 00:00:23,360 --> 00:00:26,160 Speaker 1: On five Minute Friday, I share with you a story 5 00:00:26,200 --> 00:00:28,760 Speaker 1: from my week, some thought provoking stuff that I've been 6 00:00:29,400 --> 00:00:31,800 Speaker 1: making my way through. I offer up a thought prompt 7 00:00:31,840 --> 00:00:34,360 Speaker 1: to take you into the weekend or you know, whenever 8 00:00:34,400 --> 00:00:37,120 Speaker 1: you're listening to this. Then I share with you my 9 00:00:37,200 --> 00:00:40,000 Speaker 1: content pics, my highlights of the week, and finish things 10 00:00:40,040 --> 00:00:44,320 Speaker 1: off by answering a listener question. I want to make note, please, 11 00:00:44,400 --> 00:00:48,000 Speaker 1: I would love to answer your question on the show. 12 00:00:48,159 --> 00:00:50,280 Speaker 1: I will put a link in the show notes just 13 00:00:50,320 --> 00:00:52,400 Speaker 1: where you will find links to all of this stuff 14 00:00:52,600 --> 00:00:56,040 Speaker 1: I talk about in today's episode, where you can click 15 00:00:56,080 --> 00:00:59,920 Speaker 1: on in, leave me a voicemail and perhaps hear your 16 00:01:00,120 --> 00:01:04,720 Speaker 1: voice on an upcoming episode of Hurdle. Today I'm talking 17 00:01:04,760 --> 00:01:07,200 Speaker 1: to you. I mean, I have been, Oh my goodness, 18 00:01:07,280 --> 00:01:10,880 Speaker 1: I have been. I've been really anxious lately. I have 19 00:01:11,040 --> 00:01:13,400 Speaker 1: been just for like the past week and a half, 20 00:01:13,520 --> 00:01:16,959 Speaker 1: waking up in the middle of the night. And you 21 00:01:17,000 --> 00:01:19,720 Speaker 1: know what, it brings me back to how I felt 22 00:01:19,760 --> 00:01:22,320 Speaker 1: at the beginning of the pandemic. And I think about 23 00:01:22,319 --> 00:01:25,119 Speaker 1: this a lot. You know, how many times back in 24 00:01:25,200 --> 00:01:29,600 Speaker 1: March and April and May and please June, July, August 25 00:01:29,080 --> 00:01:33,280 Speaker 1: of twenty twenty, did we say like twenty twenty was 26 00:01:33,319 --> 00:01:36,840 Speaker 1: going to be my year? And I think a lot 27 00:01:36,880 --> 00:01:39,720 Speaker 1: of us, and I don't want to speak for all 28 00:01:39,720 --> 00:01:41,920 Speaker 1: of you, but I know that I can say that 29 00:01:42,640 --> 00:01:46,440 Speaker 1: I was mourning a lot of things that hadn't happened yet, 30 00:01:46,600 --> 00:01:49,160 Speaker 1: you know, so many things that I had been plotting 31 00:01:49,200 --> 00:01:51,760 Speaker 1: and planning. I felt like I had all this momentum. 32 00:01:51,920 --> 00:01:54,080 Speaker 1: I was traveling a lot, I was doing a lot 33 00:01:54,080 --> 00:01:57,800 Speaker 1: of speaking engagements, and I was just really hopeful for 34 00:01:57,960 --> 00:02:02,120 Speaker 1: what was to come. And when I say that out loud, 35 00:02:02,520 --> 00:02:04,880 Speaker 1: it makes me think about a lot of other things 36 00:02:04,920 --> 00:02:07,160 Speaker 1: in my life where I felt the same way. I 37 00:02:07,200 --> 00:02:11,080 Speaker 1: mean my last relationship, for example, when that ended, I 38 00:02:11,080 --> 00:02:13,720 Speaker 1: felt like I had the rug pulled out from under me. 39 00:02:14,040 --> 00:02:16,800 Speaker 1: And at the time, you know, I was thinking a 40 00:02:16,840 --> 00:02:20,160 Speaker 1: lot about the things that I thought that we would 41 00:02:20,520 --> 00:02:25,440 Speaker 1: maybe do together, Like I maybe thought about what life 42 00:02:25,480 --> 00:02:30,480 Speaker 1: could look like with him, if you know, we got 43 00:02:30,520 --> 00:02:32,000 Speaker 1: to a point where we decided that we wanted to 44 00:02:32,040 --> 00:02:33,959 Speaker 1: spend it together. I thought about where we could live, 45 00:02:34,040 --> 00:02:37,040 Speaker 1: and I felt the same way. I mean, another totally 46 00:02:37,080 --> 00:02:40,200 Speaker 1: different example, but super relevant here. When I injured my 47 00:02:40,320 --> 00:02:42,520 Speaker 1: hip in the early months of last year. You know, 48 00:02:43,160 --> 00:02:48,079 Speaker 1: I had to dramatically shift my routine because of that, 49 00:02:48,400 --> 00:02:50,200 Speaker 1: and I pressed pause on like a lot of my 50 00:02:50,240 --> 00:02:54,840 Speaker 1: really big plans. And just like with the pandemic, and 51 00:02:55,120 --> 00:02:59,040 Speaker 1: just like in my personal life, I was so focused 52 00:02:59,480 --> 00:03:02,440 Speaker 1: at that time for a bit anyway, about the things 53 00:03:02,440 --> 00:03:04,920 Speaker 1: that I wouldn't be able to do because of what 54 00:03:05,040 --> 00:03:08,880 Speaker 1: I was going through. And it's not that it's understandable, right, 55 00:03:08,960 --> 00:03:11,280 Speaker 1: thinking about the things that won't happen because of something 56 00:03:11,320 --> 00:03:13,840 Speaker 1: that you didn't plan for or something that is frustrating 57 00:03:13,919 --> 00:03:19,640 Speaker 1: a hurdle moment. But I encourage you to ask yourself something. 58 00:03:19,680 --> 00:03:22,000 Speaker 1: And this is something that Trent Shelton and I talked 59 00:03:22,040 --> 00:03:27,040 Speaker 1: about in his episode last week. Can you flip the script? 60 00:03:28,040 --> 00:03:33,400 Speaker 1: Can you flip the perspective? Instead of thinking about the 61 00:03:33,440 --> 00:03:36,160 Speaker 1: negative things that will happen as a result of this 62 00:03:36,240 --> 00:03:41,560 Speaker 1: hurdle moment, think about the doors that can open. Think 63 00:03:41,600 --> 00:03:46,080 Speaker 1: about what you have the opportunity to do now that 64 00:03:46,160 --> 00:03:48,800 Speaker 1: maybe you wouldn't have done before. You know, back to 65 00:03:48,840 --> 00:03:51,520 Speaker 1: that injury example, when I think about the things that 66 00:03:51,600 --> 00:03:53,800 Speaker 1: I did instead of running during that time, it was 67 00:03:53,840 --> 00:03:55,600 Speaker 1: a lot of things that I had been putting off 68 00:03:55,640 --> 00:03:59,400 Speaker 1: that I wanted to make time for. I finally took 69 00:03:59,720 --> 00:04:02,800 Speaker 1: an Italian class. I finally invest in more time in 70 00:04:02,840 --> 00:04:05,960 Speaker 1: my relationship with my parents. I set aside time to 71 00:04:06,000 --> 00:04:08,760 Speaker 1: figure out how to engage with this community. I started 72 00:04:08,800 --> 00:04:11,960 Speaker 1: releasing three episodes a week. I came out with a newsletter. 73 00:04:12,040 --> 00:04:15,080 Speaker 1: I created hurdle sessions like I did so much and 74 00:04:15,640 --> 00:04:18,800 Speaker 1: at the time, you know, I was so mad. But 75 00:04:18,960 --> 00:04:22,800 Speaker 1: reflecting on that now, if I had instead of wasting 76 00:04:22,839 --> 00:04:26,760 Speaker 1: that energy on being angry and oh man, like. 77 00:04:26,839 --> 00:04:28,720 Speaker 2: How much better would I have felt? Right? 78 00:04:29,360 --> 00:04:34,360 Speaker 1: So here I am with some words of encouragement. If 79 00:04:34,400 --> 00:04:37,360 Speaker 1: you are hearing what I'm saying, and you're sitting there 80 00:04:37,440 --> 00:04:40,239 Speaker 1: and you're nodding your head, like, what if you thought 81 00:04:40,279 --> 00:04:42,600 Speaker 1: about how you could take the hurdle moments in your 82 00:04:42,640 --> 00:04:46,560 Speaker 1: life into your own power. Instead of mourning the things 83 00:04:46,720 --> 00:04:50,480 Speaker 1: that aren't happening, that won't happen, maybe shift your perspective 84 00:04:50,520 --> 00:04:54,080 Speaker 1: to think of how things may happen differently going forward 85 00:04:54,400 --> 00:04:55,400 Speaker 1: and that can in. 86 00:04:55,520 --> 00:04:57,800 Speaker 2: Fact work in your favor. 87 00:04:58,360 --> 00:05:03,880 Speaker 1: Manifest that and maybe if you recognize that the things 88 00:05:03,920 --> 00:05:07,440 Speaker 1: that are in your future despite they could be better 89 00:05:07,480 --> 00:05:10,760 Speaker 1: than you imagined. Right, Instead of being upset about the 90 00:05:10,800 --> 00:05:13,359 Speaker 1: idea of what's changing or what isn't going to happen 91 00:05:13,400 --> 00:05:16,880 Speaker 1: that you had envisioned, focus on how to embrace the 92 00:05:17,000 --> 00:05:22,920 Speaker 1: hurdle moments and turn these challenges into positives. Again, I 93 00:05:23,000 --> 00:05:26,599 Speaker 1: know it's not easy, but as Trent would say, your 94 00:05:26,600 --> 00:05:31,919 Speaker 1: perspective can either be your power or your prison. Quick 95 00:05:31,920 --> 00:05:34,560 Speaker 1: shout out to a hurdler, Jen, who is dealing with 96 00:05:34,600 --> 00:05:37,159 Speaker 1: a potential stress fracture right now. I felt like today's 97 00:05:37,160 --> 00:05:39,960 Speaker 1: episode was actually super relevant to her. She tagged me 98 00:05:40,000 --> 00:05:42,279 Speaker 1: in the lace up on Instagram yesterday saying that she's 99 00:05:42,279 --> 00:05:45,279 Speaker 1: looking at wearing a boot as an opportunity. 100 00:05:45,560 --> 00:05:47,080 Speaker 2: That is what I'm talking about. 101 00:05:47,160 --> 00:05:51,240 Speaker 1: Prompt for the week, When was the last time you 102 00:05:51,279 --> 00:05:54,960 Speaker 1: looked at a hurdle moment with a positive lens? What 103 00:05:55,400 --> 00:05:58,039 Speaker 1: did you learn from that experience? Again, when was the 104 00:05:58,120 --> 00:06:01,359 Speaker 1: last time that you looked at a real hurdle moment 105 00:06:01,440 --> 00:06:04,479 Speaker 1: through a positive lens? And what did you learn from 106 00:06:04,480 --> 00:06:07,640 Speaker 1: that experience? Highlights of the week. Links to all of 107 00:06:07,680 --> 00:06:12,120 Speaker 1: this are in the show notes download. Goodie as someone 108 00:06:12,160 --> 00:06:15,240 Speaker 1: who's outward facing love language is giving gifts. This is 109 00:06:15,360 --> 00:06:19,040 Speaker 1: so up my alley. What I dig about Goodie, which 110 00:06:19,080 --> 00:06:20,760 Speaker 1: is an app you can download it on your phone. 111 00:06:20,839 --> 00:06:24,280 Speaker 1: Goodie is a gift giving app and you don't need 112 00:06:24,800 --> 00:06:27,960 Speaker 1: the recipient's home address or to pay upfront. Instead, you 113 00:06:28,000 --> 00:06:30,440 Speaker 1: can plug in a person's name and their phone number 114 00:06:30,480 --> 00:06:33,560 Speaker 1: and then choose your gift from a very well curated 115 00:06:33,600 --> 00:06:35,919 Speaker 1: list of options that are based on like I love you, 116 00:06:36,240 --> 00:06:40,080 Speaker 1: thank you, happy Birthday, et cetera. Tons of really great brands. 117 00:06:40,279 --> 00:06:42,080 Speaker 1: I wouldn't mind if someone in there and sent me 118 00:06:42,160 --> 00:06:45,760 Speaker 1: something from a hurry personally. Basically what happens users are 119 00:06:45,760 --> 00:06:49,600 Speaker 1: notified and then you pay once they accept their gifts. 120 00:06:49,640 --> 00:06:51,400 Speaker 2: So I just thought this was a really fun thing 121 00:06:51,440 --> 00:06:51,640 Speaker 2: to do. 122 00:06:51,800 --> 00:06:54,640 Speaker 1: For years now, I've been sending sugar Wish gifts, which 123 00:06:54,680 --> 00:06:56,720 Speaker 1: I also love, but I love that you can get 124 00:06:56,800 --> 00:07:01,760 Speaker 1: creative with Goodie with some really awesome options. Listen planning 125 00:07:01,800 --> 00:07:06,160 Speaker 1: your life for success on Mindset Mentor. I needed this 126 00:07:06,200 --> 00:07:09,880 Speaker 1: episode this week. I feel as though I've been a 127 00:07:09,920 --> 00:07:14,080 Speaker 1: little bit on autopilot, so taking the host Rob Dile's 128 00:07:14,120 --> 00:07:17,600 Speaker 1: advice to do inventory of my day to day routine 129 00:07:18,280 --> 00:07:23,280 Speaker 1: was super useful. He asks an important question, and that is, 130 00:07:23,360 --> 00:07:26,640 Speaker 1: are the things that you are doing regularly good for 131 00:07:26,760 --> 00:07:29,240 Speaker 1: you or not? And I know that it's kind of instinctive. 132 00:07:29,240 --> 00:07:31,240 Speaker 1: You're like, well, this habit is quote unquote good for me. 133 00:07:31,400 --> 00:07:34,760 Speaker 1: But it's kind of deeper than that, right, Like how 134 00:07:34,800 --> 00:07:37,280 Speaker 1: do you feel, for example, if you're drinking a glass 135 00:07:37,280 --> 00:07:39,800 Speaker 1: of wine every night? Like, does that actually make you 136 00:07:39,840 --> 00:07:43,040 Speaker 1: feel good? Or is that just something you're doing on autopilot? 137 00:07:43,360 --> 00:07:46,000 Speaker 1: Something to think about, you know, this concept of going 138 00:07:46,040 --> 00:07:49,040 Speaker 1: through and awakening, realizing what it is that you do 139 00:07:49,080 --> 00:07:51,440 Speaker 1: in your day to day that you have been asleep too, 140 00:07:51,920 --> 00:07:54,200 Speaker 1: and if there are things in your regular routine that 141 00:07:54,440 --> 00:07:58,600 Speaker 1: may be doing more bad than good. Read opinion. A 142 00:07:58,640 --> 00:08:02,000 Speaker 1: Boston Marathon for all benefits the running community. I love 143 00:08:02,040 --> 00:08:04,320 Speaker 1: Aaron Straut for this. I don't know if you heard 144 00:08:04,320 --> 00:08:07,160 Speaker 1: the news this week, but the Boston Athletic Association announced 145 00:08:07,240 --> 00:08:10,000 Speaker 1: that seventy thousand people they're gonna have the opportunity to 146 00:08:10,080 --> 00:08:13,560 Speaker 1: register for the virtual edition of the race. And the 147 00:08:13,600 --> 00:08:16,640 Speaker 1: catch is, as many of you may know, the Boston 148 00:08:16,680 --> 00:08:19,560 Speaker 1: Marathon is usually super exclusive and that you have to 149 00:08:19,640 --> 00:08:22,640 Speaker 1: run a certain qualifying time or raise a certain amount 150 00:08:22,720 --> 00:08:27,960 Speaker 1: for charity to get in on the action. In my eyes, honestly, 151 00:08:28,200 --> 00:08:30,720 Speaker 1: I understand why some people who may have done either 152 00:08:30,760 --> 00:08:33,400 Speaker 1: of those things may feel some kind of way about 153 00:08:33,760 --> 00:08:38,080 Speaker 1: the fact that, you know, anyone potentially could register for 154 00:08:38,120 --> 00:08:40,960 Speaker 1: this virtual event. But if you have the gusto and 155 00:08:41,160 --> 00:08:44,280 Speaker 1: like the determination to run a virtual marathon, which in 156 00:08:44,320 --> 00:08:46,360 Speaker 1: my eyes, is so much more. 157 00:08:46,120 --> 00:08:51,000 Speaker 2: Difficult then showing up for a regular marathon, good for you. 158 00:08:51,080 --> 00:08:54,959 Speaker 2: Get out there, do it. Check out together. 159 00:08:56,760 --> 00:08:59,800 Speaker 1: This week pro athletes Alex Morgan, she's been on hurdle 160 00:09:00,120 --> 00:09:03,360 Speaker 1: to her episode in the show Notes Subird, Simone Manuel 161 00:09:03,480 --> 00:09:06,480 Speaker 1: and Chloe Kim teamed up to launch Together and basically 162 00:09:06,480 --> 00:09:09,160 Speaker 1: what that is. It's a, as they describe it, commerce 163 00:09:09,200 --> 00:09:12,600 Speaker 1: and media company designed to elevate women's voices around, but 164 00:09:12,679 --> 00:09:16,720 Speaker 1: not exclusively, within sports. This reminds me a few years 165 00:09:16,720 --> 00:09:19,400 Speaker 1: ago a woman that I used to run with started 166 00:09:19,400 --> 00:09:22,559 Speaker 1: something called The New Jock. This feels like the reincarnation 167 00:09:22,960 --> 00:09:26,439 Speaker 1: of the New Jock, but created by a bunch of Olympians. 168 00:09:26,880 --> 00:09:29,880 Speaker 1: I love the idea of raising women's voices in sport. 169 00:09:30,040 --> 00:09:33,200 Speaker 1: I'm excited to see the different stories that they tell 170 00:09:33,240 --> 00:09:35,439 Speaker 1: with this platform, and I think that it's really valuable 171 00:09:35,520 --> 00:09:39,040 Speaker 1: that these women who are so well known are you know, 172 00:09:39,320 --> 00:09:42,840 Speaker 1: doing their part to help these great stories get told. 173 00:09:43,240 --> 00:09:46,480 Speaker 1: And lastly, this week a sign up for CoA. I 174 00:09:46,520 --> 00:09:48,920 Speaker 1: don't know what rock guy I have been living under, 175 00:09:49,640 --> 00:09:52,800 Speaker 1: but I saw an article from Fast Company pop up 176 00:09:52,840 --> 00:09:55,960 Speaker 1: of my Twitter feed yesterday, and I'm so interested in COAH, 177 00:09:56,120 --> 00:09:58,680 Speaker 1: which is, as they put it, the world's first gym 178 00:09:58,720 --> 00:10:02,760 Speaker 1: for mental fitness. They have live classes led by therapists, 179 00:10:02,840 --> 00:10:07,360 Speaker 1: interactive exercises, and a supportive community. It's backed by Kevin 180 00:10:07,400 --> 00:10:12,319 Speaker 1: Love and I am certainly of the mindset that if 181 00:10:12,320 --> 00:10:15,160 Speaker 1: we put half as much attention into our mental health 182 00:10:15,200 --> 00:10:17,320 Speaker 1: and into our well being as we do often into 183 00:10:17,320 --> 00:10:19,160 Speaker 1: our physical health and our physical well. 184 00:10:18,960 --> 00:10:22,199 Speaker 2: Being, we would all be better for it. 185 00:10:23,040 --> 00:10:27,239 Speaker 1: This week's a Listener question comes from Marissa. 186 00:10:27,400 --> 00:10:32,160 Speaker 3: Hi, Emily, this is Marissa from Minnesota. I have been 187 00:10:32,320 --> 00:10:35,640 Speaker 3: loving all of the tips that you share on the podcast, 188 00:10:35,800 --> 00:10:41,320 Speaker 3: especially post running recovery tips. One question I've been having 189 00:10:41,679 --> 00:10:45,400 Speaker 3: is do you recommend going and getting sports massages, and 190 00:10:45,480 --> 00:10:49,240 Speaker 3: if so, how often do you typically get one for yourself? 191 00:10:49,679 --> 00:10:52,960 Speaker 2: Thank you oh man, Melissa. 192 00:10:52,400 --> 00:10:55,880 Speaker 1: I have a confession I'm not good at getting regular 193 00:10:55,880 --> 00:10:58,800 Speaker 1: sports massages, especially Oh my goodness, I have not stepped 194 00:10:58,800 --> 00:11:01,840 Speaker 1: foot near one since the beginning of the pandemic. But 195 00:11:01,880 --> 00:11:04,480 Speaker 1: what I will say is yes, they can be a 196 00:11:04,520 --> 00:11:07,280 Speaker 1: really important tool if you want to take care of 197 00:11:07,320 --> 00:11:12,160 Speaker 1: your body. However, I have sort of done what I 198 00:11:12,320 --> 00:11:16,199 Speaker 1: can to throw some great things in my toolbox that. 199 00:11:16,240 --> 00:11:17,079 Speaker 2: I use at home. 200 00:11:17,360 --> 00:11:21,679 Speaker 1: So at home I have everything from a my high 201 00:11:21,840 --> 00:11:27,520 Speaker 1: Sauno blanket to fair guns, hypervolts, Normatech, compression boots, EPSOM 202 00:11:27,520 --> 00:11:29,600 Speaker 1: salt to make EPs and salt baths. Like, I have 203 00:11:29,640 --> 00:11:33,360 Speaker 1: so much stuff here. So literally, my cute little apartment 204 00:11:33,440 --> 00:11:36,440 Speaker 1: is like my at home recovery studio. The moral to 205 00:11:36,480 --> 00:11:39,080 Speaker 1: the story in this rambling really is that if you 206 00:11:39,160 --> 00:11:41,000 Speaker 1: have the means and feel safe to do it, sports 207 00:11:41,040 --> 00:11:43,840 Speaker 1: massages can be a really great tool for you because 208 00:11:43,840 --> 00:11:47,600 Speaker 1: it's so important to prioritize recovery like we are prioritizing 209 00:11:47,600 --> 00:11:48,160 Speaker 1: the activity. 210 00:11:48,200 --> 00:11:50,960 Speaker 2: If you recover well, you will perform better. 211 00:11:51,120 --> 00:11:55,240 Speaker 1: So especially the perk to physical massage getting into those 212 00:11:55,360 --> 00:11:59,440 Speaker 1: quote unquote not working on the fascia, helping give your 213 00:11:59,480 --> 00:12:03,760 Speaker 1: muscles TLC. They need to encourage blood flow and of 214 00:12:03,800 --> 00:12:07,680 Speaker 1: course better recovery. So are they a great tool? Yes, 215 00:12:08,160 --> 00:12:11,040 Speaker 1: how regularly should you be getting them? Hey, that's up 216 00:12:11,080 --> 00:12:13,840 Speaker 1: to you. If you have the means, to get them regularly, 217 00:12:14,160 --> 00:12:17,160 Speaker 1: once a month, once every other week, once a quarter, 218 00:12:17,360 --> 00:12:20,439 Speaker 1: whatever works, you know, but there are plenty of things 219 00:12:20,480 --> 00:12:22,199 Speaker 1: that you can use on your own at home. I 220 00:12:22,200 --> 00:12:24,319 Speaker 1: will link to those in the show notes that may 221 00:12:24,400 --> 00:12:27,960 Speaker 1: be able to give you some of the same perks. 222 00:12:28,400 --> 00:12:31,720 Speaker 1: That's it for this week. As always, I love you guys, 223 00:12:32,040 --> 00:12:34,560 Speaker 1: so appreciative of you. I would love it if you 224 00:12:34,600 --> 00:12:37,880 Speaker 1: can do me this one favor this week. What I 225 00:12:37,920 --> 00:12:43,200 Speaker 1: would adore is if you could share this podcast with 226 00:12:43,360 --> 00:12:46,920 Speaker 1: a friend who does not listen to Hurdle yet. You 227 00:12:46,960 --> 00:12:49,240 Speaker 1: don't need to tag me on social media, although if 228 00:12:49,280 --> 00:12:51,600 Speaker 1: you do, it would mean the world. So I could 229 00:12:51,679 --> 00:12:55,640 Speaker 1: share that with more hurdlers, more potential listeners. If you 230 00:12:55,640 --> 00:12:58,559 Speaker 1: could share it, it would just it would be the best. 231 00:12:59,040 --> 00:13:00,000 Speaker 2: So thank you. 232 00:13:00,280 --> 00:13:02,240 Speaker 1: Make sure you're following Hurdle and staying up to date 233 00:13:02,440 --> 00:13:05,199 Speaker 1: with the show over on Instagram at Hurdle podcast, and 234 00:13:05,240 --> 00:13:09,080 Speaker 1: that you are subscribed to the weekly Hurdle newsletter. Another 235 00:13:09,160 --> 00:13:11,800 Speaker 1: hurdle conquered. Catch you guys next time.