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Speaker 1: Hey, everybody, Emily a body here.

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Speaker 2: You are listening to another episode of Five Minute Friday

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Speaker 2: from Hurdle. I this week am coming back to the

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Speaker 2: idea often of owning my know. Things have felt a

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Speaker 2: little bit hectic, and on top of things feeling hectic, if.

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Speaker 1: You're in the New York area, you may know where

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Speaker 1: I'm going with this.

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Speaker 2: It is that time of year where the heat and

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Speaker 2: humidity is truly unbearable. I have been mostly inside this week,

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Speaker 2: whether it be taking meetings inside, eating inside, working inside,

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Speaker 2: air conditioning is bay.

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Speaker 1: I am hot.

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Speaker 2: If I don't run before god like eight am, then

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Speaker 2: that exercise for me is not happening out there. And

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Speaker 2: so as a result of things being hectic and it's

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Speaker 2: just being really hot, I am at a point now

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Speaker 2: where I am tired.

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Speaker 1: I woke up yesterday morning and the morning before.

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Speaker 2: And I'm pretty sure the morning before feeling extra like

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Speaker 2: I don't want to move from my bed.

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Speaker 1: I'm a little spent and.

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Speaker 2: Just like craving more time to rest, which isn't actually

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Speaker 2: surprising to me at all, considering that my training is

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Speaker 2: picked up, my mileage is picked up. So add that

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Speaker 2: to all of the things I've already stated, and it's

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Speaker 2: no wonder why I'm a little zonk. So, like I said,

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Speaker 2: owning my no, I am excitedly here in the city

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Speaker 2: for a few weeks after doing a fair amount of traveling.

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Speaker 2: And that means that I have all these different dinner

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Speaker 2: plans and friend plans and walk plans and just things

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Speaker 2: that I want to do that.

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Speaker 1: I'm excited about.

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Speaker 2: But with that said, I need to listen to my intuition,

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Speaker 2: and so I have been making a few shifts with

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Speaker 2: the understanding of the people that I'm trying to make

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Speaker 2: things happen with to make it feel right for me,

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Speaker 2: and that I can do both right, Like, yes, I

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Speaker 2: can be tired and upkeep my boundaries while also making

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Speaker 2: the people that I care about feel like a priority.

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Speaker 1: So what does that look like in practice?

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Speaker 2: A friend and I have a plan to go for

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Speaker 2: a walk this morning. We originally have had the plan

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Speaker 2: for eight am. She hit me up and asked if

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Speaker 2: I could do seven and my answer was no. Of

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Speaker 2: course it was no, and I'd be super happy to

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Speaker 2: shift this to a different day. But I'm just feeling

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Speaker 2: a little tired lately and I need that extra thirty minutes.

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Speaker 1: If that's cool with you, and it all worked out.

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Speaker 2: I had another meeting earlier this week with someone I've

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Speaker 2: been wanting to catch up with for some time on

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Speaker 2: some work stuff, and rather than me heading out of

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Speaker 2: Brooklyn going to Manhattan just for this meeting when I

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Speaker 2: had nothing else to do in the city that day,

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Speaker 2: not that it's super difficult to get there, but just

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Speaker 2: being mindful of the energy that was going to take me,

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Speaker 2: I asked if we could shift it to another morning

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Speaker 2: when I had a few back to back things around

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Speaker 2: Union Square. What I want to get across here is

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Speaker 2: you can own your no and also be kind. You

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Speaker 2: can say I'm not going to be able to make

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Speaker 2: this happen, but reiterate your intention, because the last thing

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Speaker 2: that you want to do is overextend yourself so that

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Speaker 2: you're not even present in the moment that you didn't want.

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Speaker 1: To show up for in the first place.

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Speaker 2: You owe it to yourself, and you owe it to

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Speaker 2: the people that you are trying to give to to

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Speaker 2: take care of you. And I'll be the first person

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Speaker 2: to say that that is really, really hard, especially when

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Speaker 2: you want to make everything happen.

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Speaker 1: But you will be better for.

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Speaker 2: It if you take some time and get honest with

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Speaker 2: yourself about where you're at and what your bandwidth is.

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Speaker 1: I truly, truly believe that the word.

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Speaker 2: No is one of the most valuable words in our arsenal.

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Speaker 1: So use it, don't be afraid of it, and own it.

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Speaker 2: My prompt for you this week, where is an area

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Speaker 2: in your life that you could be owning your know

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Speaker 2: a little bit more?

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Speaker 1: Again?

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Speaker 2: Where is an area in your life that you could

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Speaker 2: be owning your no a little bit more?

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Speaker 1: And now a listener question.

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Speaker 3: Hi, Emily, it's Katie. I'm looking for my next good book.

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Speaker 3: I thought I knew everything about Tunday from taking her

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Speaker 3: Pelton classes and listening to her on your podcast. Then

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Speaker 3: I got her book on Tuesday and couldn't put it down,

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Speaker 3: so I was done by Wednesday. I'm looking for the

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Speaker 3: same kind of read. Do you have any suggestions? I

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Speaker 3: am open to all of them. Thanks so much.

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Speaker 2: Okay, I too finished Tunday's book in like one afternoon

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Speaker 2: sitting by the pool, so I totally totally relate to this.

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Speaker 2: I'm going to go with two different recommendations. My first

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Speaker 2: recommendation is Out and Back and it is by Hilary Allen.

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Speaker 2: Who's an ultra runner and endurance athlete I've had on

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Speaker 2: the show before. It's her story of survival, literally against

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Speaker 2: all odds. Hilary had a devastating, terrible accident during a

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Speaker 2: race and and this book tells her story. It's super gritty,

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Speaker 2: there are so many beautiful takeaways in it, and it

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Speaker 2: was excellent.

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Speaker 1: I could have put it down.

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Speaker 2: And then my next recommendation has got to be Bravy

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Speaker 2: by Alexi Papas, another past hurdler. If you haven't read

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Speaker 2: this book yet, I cannot recommend it. It's another page

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Speaker 2: turner touching on mental health and the importance of it

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Speaker 2: and her really beautiful takeaways from some really difficult times.

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Speaker 2: Those are two of my favorites that I would say

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Speaker 2: are in the same vein as Tunday's book. Some other

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Speaker 2: favorite books of mine, more in the nonfiction realm, would

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Speaker 2: be Grit by Angela Duckworth and The Power of Habit

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Speaker 2: by Charles Dunnigg.

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Speaker 1: I'm going to link all of.

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Speaker 2: These books in the show notes, so click on over,

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Speaker 2: grab yourself some, and I hope that you enjoy.

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Speaker 1: That's it for this week.

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Speaker 2: Dare I say it almost a proper five minute Friday

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Speaker 2: over at Hurdle Podcast at Emily a Body, Another hurdle conquered.

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Speaker 1: Catch you guys next time in