1 00:00:00,360 --> 00:00:05,279 Speaker 1: Once you start. Once you begin, you're already taking control. 2 00:00:06,000 --> 00:00:10,200 Speaker 1: Own that hold on to control, and remember that it's 3 00:00:10,240 --> 00:00:13,160 Speaker 1: not so much the pace of your progress, but rather 4 00:00:13,280 --> 00:00:15,680 Speaker 1: that you're making it that matters. 5 00:00:30,360 --> 00:00:31,440 Speaker 2: What is going on? 6 00:00:31,640 --> 00:00:35,360 Speaker 1: Hurdlers, Emily, A body here bringing you another installment of 7 00:00:35,680 --> 00:00:40,040 Speaker 1: Hurdle Moment from Hurdle. We have heard this stat so 8 00:00:40,200 --> 00:00:45,559 Speaker 1: many times. Studies have shown that approximately eighty percent of 9 00:00:45,680 --> 00:00:51,120 Speaker 1: New Year's resolutions fail. And it's no secret that many 10 00:00:51,159 --> 00:00:55,600 Speaker 1: of us have perhaps set some goals or resolutions that 11 00:00:55,760 --> 00:00:56,920 Speaker 1: have to do with fitness. 12 00:00:57,240 --> 00:00:59,160 Speaker 2: I have a ton of messages in. 13 00:00:59,120 --> 00:01:03,160 Speaker 1: My inbox now asking me how do I find the 14 00:01:03,240 --> 00:01:04,839 Speaker 1: motivation to work out? 15 00:01:05,120 --> 00:01:07,200 Speaker 2: A lot of us we're in this sweet spot right now, 16 00:01:07,240 --> 00:01:08,240 Speaker 2: a few weeks into the. 17 00:01:08,240 --> 00:01:11,560 Speaker 1: New year, where we are reevaluating a lot of these 18 00:01:11,560 --> 00:01:14,360 Speaker 1: goals that we set for ourselves and me. For example, 19 00:01:14,959 --> 00:01:18,200 Speaker 1: I swored myself that I would be better with not 20 00:01:18,360 --> 00:01:23,319 Speaker 1: eating so many sweets. Then I bought baked goods to 21 00:01:23,360 --> 00:01:25,200 Speaker 1: bring to a friend's new apartment. 22 00:01:25,280 --> 00:01:26,120 Speaker 2: She canceled on me. 23 00:01:26,319 --> 00:01:29,319 Speaker 1: I have four different Levine cookies in my freezer and 24 00:01:29,360 --> 00:01:33,440 Speaker 1: I'm sitting here with a half a one on my desk. 25 00:01:33,600 --> 00:01:36,400 Speaker 2: Guess I record this. Hey, that's neither here nor there. 26 00:01:36,440 --> 00:01:39,200 Speaker 1: We're not here to talk about sugar consumption today, although 27 00:01:39,360 --> 00:01:41,440 Speaker 1: I can definitely chat with. 28 00:01:41,400 --> 00:01:42,200 Speaker 2: An expert about that. 29 00:01:42,319 --> 00:01:44,800 Speaker 1: If that's something that you're into, let me know in 30 00:01:45,319 --> 00:01:47,520 Speaker 1: a message or an email over at Emily at hurdle 31 00:01:47,560 --> 00:01:48,080 Speaker 1: dot us. 32 00:01:48,640 --> 00:01:49,400 Speaker 2: I digress. 33 00:01:50,440 --> 00:01:53,240 Speaker 1: I am here to offer you tips and tricks when 34 00:01:53,240 --> 00:01:56,880 Speaker 1: it comes to work out motivation today. Like I said, 35 00:01:56,960 --> 00:01:59,440 Speaker 1: I get tons of messages how do you stay motivated 36 00:01:59,480 --> 00:02:01,920 Speaker 1: to work out regularly? Do you ever take a day off? 37 00:02:02,400 --> 00:02:06,840 Speaker 1: Here's the thing, Yes, I take days off, and also 38 00:02:07,120 --> 00:02:12,359 Speaker 1: there are definitely days that I struggle with motivation. I'm 39 00:02:12,400 --> 00:02:15,399 Speaker 1: actually currently on my third day in a row of 40 00:02:15,480 --> 00:02:17,400 Speaker 1: not working out, and it feels delightful. 41 00:02:18,320 --> 00:02:19,680 Speaker 2: But when it comes to a. 42 00:02:19,680 --> 00:02:23,720 Speaker 1: Standard week of workouts, I am one hundred percent definitely 43 00:02:23,880 --> 00:02:27,560 Speaker 1: up before the sun most days too sweat. And that 44 00:02:27,760 --> 00:02:31,639 Speaker 1: is because I continually go back to as just sims 45 00:02:31,960 --> 00:02:35,240 Speaker 1: referred to in our turning the Page episode. I highly 46 00:02:35,480 --> 00:02:38,760 Speaker 1: highly encourage you to listen to that for some motivation. 47 00:02:39,560 --> 00:02:44,440 Speaker 1: Jess reference having a bag of whys and knowing exactly 48 00:02:45,080 --> 00:02:49,400 Speaker 1: why you like working out on the days where your 49 00:02:49,520 --> 00:02:51,640 Speaker 1: motivation is waning. 50 00:02:52,000 --> 00:02:54,640 Speaker 2: For me, my why I know that working. 51 00:02:54,480 --> 00:02:55,960 Speaker 1: Out is a huge part of my life because it 52 00:02:55,960 --> 00:02:58,639 Speaker 1: makes me feel better both in my mood and about 53 00:02:58,680 --> 00:03:01,720 Speaker 1: my body, and me feel more comfortable in my own skin. 54 00:03:01,960 --> 00:03:03,720 Speaker 2: It helps me wake up if I do it in 55 00:03:03,720 --> 00:03:04,560 Speaker 2: the morning. 56 00:03:04,560 --> 00:03:06,480 Speaker 1: It puts me in a better mood to show up 57 00:03:06,520 --> 00:03:08,720 Speaker 1: for work and the people that I care about and 58 00:03:08,800 --> 00:03:12,160 Speaker 1: my friends and my family. And I also I love 59 00:03:12,160 --> 00:03:14,040 Speaker 1: a challenge and I love pushing myself. I mean, I 60 00:03:14,040 --> 00:03:17,480 Speaker 1: have so many whys for why I work out. 61 00:03:17,520 --> 00:03:18,519 Speaker 2: There's a lot of things. 62 00:03:18,919 --> 00:03:22,360 Speaker 1: So a tip, I guess this is a bonus tip. 63 00:03:22,880 --> 00:03:26,040 Speaker 1: Knowing your whys help you going to find that essential motivation. 64 00:03:26,600 --> 00:03:28,840 Speaker 1: And then today in the episode, I'm going to give 65 00:03:28,880 --> 00:03:33,520 Speaker 1: you six more tips to help you get moving, to 66 00:03:33,600 --> 00:03:37,920 Speaker 1: help you home in on your motivation to make moving 67 00:03:37,960 --> 00:03:42,360 Speaker 1: your body a regular part of your routine. Before we 68 00:03:42,400 --> 00:03:44,160 Speaker 1: get into it today, I do want to take a 69 00:03:44,200 --> 00:03:47,840 Speaker 1: moment to thank my sponsor at Gooder. 70 00:03:48,120 --> 00:03:51,720 Speaker 2: Who doesn't love cute sungbosses? They answer, everyone. 71 00:03:51,400 --> 00:03:56,160 Speaker 1: Loves cute sunglasses period and Gooder as you cover, they 72 00:03:56,200 --> 00:04:02,560 Speaker 1: make no bounce, no scratched, polarized styles, starting at just 73 00:04:03,040 --> 00:04:04,600 Speaker 1: twenty five dollars. 74 00:04:04,640 --> 00:04:06,400 Speaker 2: It does not get better than this. 75 00:04:06,680 --> 00:04:10,960 Speaker 1: They look great and they literally have a shape and 76 00:04:11,320 --> 00:04:15,840 Speaker 1: style for every person. Maybe you want something really sleek, 77 00:04:16,080 --> 00:04:19,400 Speaker 1: like a black aviator. I'm a huge fan of their 78 00:04:19,600 --> 00:04:23,200 Speaker 1: blackout mock g's. They've also got you know, a flirty 79 00:04:23,240 --> 00:04:26,359 Speaker 1: and fun options. They recently released some styles that have 80 00:04:26,640 --> 00:04:30,400 Speaker 1: pizzas and tacos and ice cream cones on them. Like 81 00:04:30,480 --> 00:04:33,880 Speaker 1: I said, something for every taste. They have an awesome 82 00:04:34,040 --> 00:04:36,880 Speaker 1: deal for Hurdle listeners. Head on over to Gooder dot 83 00:04:36,920 --> 00:04:42,200 Speaker 1: com slash hurdle. That's goodr dot com slash hurdle and 84 00:04:42,240 --> 00:04:46,600 Speaker 1: get ten dollars off your purchase using Hurdle today. Again, 85 00:04:46,640 --> 00:04:50,720 Speaker 1: that's Gooder dot com slash Hurdle. Use Hurdle at checkout 86 00:04:50,920 --> 00:04:54,920 Speaker 1: for ten dollars off your purchase today. As always, make 87 00:04:54,960 --> 00:04:56,960 Speaker 1: should have tagged the show as you're listening today at 88 00:04:57,040 --> 00:04:57,840 Speaker 1: Hurdle Podcast. 89 00:04:57,880 --> 00:05:01,600 Speaker 2: I'm over at Emily a body with that. Let's get 90 00:05:01,640 --> 00:05:02,160 Speaker 2: to hurdling. 91 00:05:14,160 --> 00:05:17,200 Speaker 1: I want to start us off by saying that everyone 92 00:05:17,400 --> 00:05:21,560 Speaker 1: has days where they do not feel motivated. Everyone leave, 93 00:05:21,680 --> 00:05:24,400 Speaker 1: even elite athletes like rock stars who have been on 94 00:05:24,440 --> 00:05:27,640 Speaker 1: the show. I'm talking Alison Felix and Alex Morgan and 95 00:05:27,680 --> 00:05:30,360 Speaker 1: Des Linden and if you've missed their episodes, I'll link 96 00:05:30,400 --> 00:05:34,400 Speaker 1: to them in the show notes. They all have off days. 97 00:05:35,160 --> 00:05:38,800 Speaker 1: There is a difference between a one off day where 98 00:05:38,800 --> 00:05:41,680 Speaker 1: your body is actually crying for some rest, whether that 99 00:05:41,720 --> 00:05:45,159 Speaker 1: be for mental or physical reasons or both, and a 100 00:05:45,240 --> 00:05:48,000 Speaker 1: day where you feel unmotivated and you choose to let 101 00:05:48,040 --> 00:05:51,719 Speaker 1: that feeling win. If you have a string of days 102 00:05:51,720 --> 00:05:54,680 Speaker 1: where you let that feeling win and you really do 103 00:05:54,800 --> 00:05:59,040 Speaker 1: feel stuck, I cannot reiterate this enough. I highly encourage 104 00:05:59,080 --> 00:06:01,920 Speaker 1: you to talk to someone, at the very least starting 105 00:06:01,960 --> 00:06:04,520 Speaker 1: with a friend or a family member, but then perhaps 106 00:06:04,520 --> 00:06:07,640 Speaker 1: someone else, whether it be a therapist or a personal trainer, 107 00:06:07,760 --> 00:06:11,120 Speaker 1: or a life coach, or someone that you feel safe with, 108 00:06:11,200 --> 00:06:15,880 Speaker 1: someone that you can open up to. Regardless, I want 109 00:06:15,920 --> 00:06:18,159 Speaker 1: you to know that you are not alone if you 110 00:06:18,400 --> 00:06:21,320 Speaker 1: have felt unmotivated in the past, or have gone through 111 00:06:21,360 --> 00:06:25,440 Speaker 1: a string or series of days where that feeling lingers. 112 00:06:26,279 --> 00:06:29,760 Speaker 1: Fact is you have the opportunity every single day to 113 00:06:29,839 --> 00:06:31,760 Speaker 1: make the right choice. And what I want to make 114 00:06:31,800 --> 00:06:35,200 Speaker 1: sure that I kind of hit home here is that 115 00:06:35,560 --> 00:06:40,080 Speaker 1: you are worthy of your own energy. You deserve time 116 00:06:40,400 --> 00:06:44,320 Speaker 1: for yourself, and movement is an important part to the 117 00:06:44,480 --> 00:06:45,680 Speaker 1: overall wellness. 118 00:06:45,800 --> 00:06:46,200 Speaker 2: Puzzle. 119 00:06:46,440 --> 00:06:49,720 Speaker 1: Movement will look different for every single person. Even if 120 00:06:49,760 --> 00:06:53,360 Speaker 1: two people are choosing the same activity, that movement will 121 00:06:53,360 --> 00:06:57,520 Speaker 1: look different. And that's okay. You have to find the 122 00:06:57,600 --> 00:07:02,040 Speaker 1: right things that feel right for you and your body. 123 00:07:01,960 --> 00:07:02,320 Speaker 2: All right. 124 00:07:02,360 --> 00:07:06,840 Speaker 1: So I said I had six different tips, six different 125 00:07:06,880 --> 00:07:08,919 Speaker 1: takeaways to help you feel. 126 00:07:08,680 --> 00:07:11,920 Speaker 2: More motivated to move, and here we go. The first one. 127 00:07:12,360 --> 00:07:13,400 Speaker 2: Start small. 128 00:07:13,960 --> 00:07:16,480 Speaker 1: The last thing you want to do is commit to 129 00:07:16,560 --> 00:07:20,160 Speaker 1: doing too much too soon. I know we have a 130 00:07:20,320 --> 00:07:23,480 Speaker 1: lot of active hurdlers in the bunch, and we also 131 00:07:23,640 --> 00:07:26,000 Speaker 1: have some listeners here that are at the beginning of 132 00:07:26,000 --> 00:07:29,520 Speaker 1: their own fitness journey. So regardless of where you're at, 133 00:07:29,560 --> 00:07:33,920 Speaker 1: a really, really great strategy is to set smart, realistic, 134 00:07:34,240 --> 00:07:37,920 Speaker 1: achievable goals to give your motivation an extra boost. So 135 00:07:38,000 --> 00:07:40,720 Speaker 1: an example, let's go with I want to move for 136 00:07:40,760 --> 00:07:44,320 Speaker 1: thirty minutes each day. Okay, good start. How can we 137 00:07:44,400 --> 00:07:47,760 Speaker 1: be more specific about that? I want to run for 138 00:07:47,840 --> 00:07:50,360 Speaker 1: thirty minutes each day. I want to dance for thirty 139 00:07:50,360 --> 00:07:51,160 Speaker 1: minutes each day. 140 00:07:51,240 --> 00:07:51,800 Speaker 2: I want to. 141 00:07:51,880 --> 00:07:54,480 Speaker 1: Walk with coffee in my right hand and catch up 142 00:07:54,480 --> 00:07:56,680 Speaker 1: with my mom on the phone for thirty minutes each day. 143 00:07:56,960 --> 00:08:00,840 Speaker 1: Whatever it is, commit to this goal like you would 144 00:08:00,840 --> 00:08:04,360 Speaker 1: commit to a meeting. Start small and make it happen, 145 00:08:04,400 --> 00:08:07,160 Speaker 1: and then be honest with yourself. If this goal is 146 00:08:07,200 --> 00:08:11,640 Speaker 1: becoming more attainable, becoming much more easy for you, then 147 00:08:11,680 --> 00:08:13,960 Speaker 1: maybe you want to level up, maybe you want to 148 00:08:14,000 --> 00:08:18,560 Speaker 1: take the next step. But by noticing this positive progress, 149 00:08:18,600 --> 00:08:22,800 Speaker 1: it will keep you motivated to keep going. Next tip 150 00:08:22,840 --> 00:08:27,320 Speaker 1: here mix things up. Okay, I say this with a 151 00:08:27,320 --> 00:08:31,280 Speaker 1: little caveat here. I when I started running, did the 152 00:08:31,360 --> 00:08:34,319 Speaker 1: exact same run every single day for an entire summer, 153 00:08:34,880 --> 00:08:37,560 Speaker 1: and for me, that was my gateway. That was how 154 00:08:37,600 --> 00:08:39,960 Speaker 1: I learned to love running. I'll link to an episode 155 00:08:40,000 --> 00:08:42,240 Speaker 1: in the show Notes that talks a little bit about 156 00:08:42,280 --> 00:08:47,679 Speaker 1: that journey for me. That can be great. But studies 157 00:08:47,679 --> 00:08:52,080 Speaker 1: have shown that if you diversify your workout routine and 158 00:08:52,360 --> 00:08:55,439 Speaker 1: the activities that you may be doing, you are more 159 00:08:55,640 --> 00:08:59,600 Speaker 1: likely to keep moving to stick with it. So this 160 00:08:59,800 --> 00:09:02,920 Speaker 1: means if you do something like yoga or strength training 161 00:09:03,000 --> 00:09:06,360 Speaker 1: one week, it could be cool to like try shooting 162 00:09:06,400 --> 00:09:10,440 Speaker 1: some hoops or swinging a kettlebell the next week. Of course, 163 00:09:10,640 --> 00:09:13,840 Speaker 1: if you are like a die hard in one modality 164 00:09:13,880 --> 00:09:16,800 Speaker 1: and one thing, then you can diversify within that one thing. 165 00:09:17,360 --> 00:09:19,920 Speaker 1: So if you are someone that likes to strength train. 166 00:09:20,120 --> 00:09:22,320 Speaker 1: You can use dumb bells one day, a bar bell 167 00:09:22,400 --> 00:09:25,800 Speaker 1: another day, kettlebells another day, resistance spans another day. The 168 00:09:25,880 --> 00:09:29,480 Speaker 1: lucky and great part about movement and activity is we 169 00:09:29,559 --> 00:09:33,439 Speaker 1: just have so many endless options. Similarly, if you are 170 00:09:33,559 --> 00:09:36,920 Speaker 1: a runner, you could go for a light jog one day, 171 00:09:37,000 --> 00:09:39,760 Speaker 1: or recovery jog. You could go and do intervals the 172 00:09:39,800 --> 00:09:43,120 Speaker 1: next day, picking up your speed at different points, and 173 00:09:43,160 --> 00:09:47,480 Speaker 1: then you could do some hellwork on another day. Endless options, 174 00:09:47,480 --> 00:09:50,920 Speaker 1: but mixing things up keeps things exciting and helps to 175 00:09:51,000 --> 00:09:56,959 Speaker 1: keep you motivated. Tip number three, get a friend involved. Okay, 176 00:09:57,240 --> 00:10:00,160 Speaker 1: before you give me excuses about how it might be 177 00:10:00,200 --> 00:10:03,320 Speaker 1: difficult or more difficult now to do a workout with 178 00:10:03,360 --> 00:10:07,280 Speaker 1: a friend because of the circumstances surrounding the pandemic, you 179 00:10:07,360 --> 00:10:09,880 Speaker 1: are not the only one. But the good thing is 180 00:10:10,120 --> 00:10:14,320 Speaker 1: that this motivation can certainly carry over to digital. So 181 00:10:14,480 --> 00:10:17,240 Speaker 1: maybe it's you and your friend agree that you're going 182 00:10:17,280 --> 00:10:20,600 Speaker 1: to do the same workout on a Wednesday, and then 183 00:10:20,800 --> 00:10:24,480 Speaker 1: you're going to compare how you felt after over a 184 00:10:24,520 --> 00:10:25,840 Speaker 1: FaceTime coffee chat. 185 00:10:25,920 --> 00:10:27,240 Speaker 2: Okay, that's just one example. 186 00:10:27,679 --> 00:10:32,000 Speaker 1: Or maybe you're finding a virtual workout group that keeps 187 00:10:32,040 --> 00:10:35,120 Speaker 1: you motivated and excited to show up in sweat. I 188 00:10:35,120 --> 00:10:37,000 Speaker 1: think this is probably part of the reason why I'm 189 00:10:37,000 --> 00:10:40,000 Speaker 1: starting to really love I know I mentioned just Simms earlier, 190 00:10:40,040 --> 00:10:44,160 Speaker 1: but she hosts a Saturday sixty minute boot camp at 191 00:10:44,200 --> 00:10:47,680 Speaker 1: ten am Eastern and I've really been loving getting into 192 00:10:47,760 --> 00:10:50,920 Speaker 1: it because i know that there are hurtlers that are 193 00:10:50,960 --> 00:10:54,280 Speaker 1: also taking the boot camp on Saturdays, and it's kind 194 00:10:54,280 --> 00:10:56,680 Speaker 1: of cool to be sweating with all of you, even 195 00:10:56,720 --> 00:10:59,800 Speaker 1: though we might be in different places and I'm actually 196 00:10:59,840 --> 00:11:03,559 Speaker 1: not on a Peloton branded treadmill, but it's still fun. 197 00:11:03,840 --> 00:11:07,720 Speaker 1: So comparing efforts with a friend, working out with a friend, 198 00:11:07,760 --> 00:11:11,040 Speaker 1: whether it's in person or digitally, it helps you feel 199 00:11:11,080 --> 00:11:15,760 Speaker 1: more connected, helps you stay more engaged, definitely helps keep 200 00:11:15,800 --> 00:11:21,000 Speaker 1: you accountable, and for certain helps you stay motivated. Tip 201 00:11:21,160 --> 00:11:25,840 Speaker 1: number four put on a power playlist. There's something so 202 00:11:26,240 --> 00:11:29,199 Speaker 1: special you could all relate when like the right song 203 00:11:29,280 --> 00:11:33,640 Speaker 1: comes on the right time. I felt really big on this, 204 00:11:33,800 --> 00:11:35,880 Speaker 1: especially when I was coaching spin. I mean, there was 205 00:11:35,920 --> 00:11:38,480 Speaker 1: nothing better than like being at just the right point 206 00:11:38,559 --> 00:11:41,520 Speaker 1: in the ride when you were like climbing up a hill, 207 00:11:41,600 --> 00:11:44,199 Speaker 1: so to speak, and this like great track came on, 208 00:11:44,360 --> 00:11:47,080 Speaker 1: Like power by Kanye West, and you were all just 209 00:11:47,160 --> 00:11:50,000 Speaker 1: getting after it together. I have like songs that come 210 00:11:50,040 --> 00:11:53,520 Speaker 1: on during my run, Nice for What by Drake or 211 00:11:53,640 --> 00:11:57,840 Speaker 1: Breathing Underwater by Emily Sanday and oh my God, I 212 00:11:57,920 --> 00:11:59,959 Speaker 1: just love it when these songs come on, they totally 213 00:12:00,080 --> 00:12:00,560 Speaker 1: hypen me up. 214 00:12:00,600 --> 00:12:03,839 Speaker 2: So music can be a big. 215 00:12:03,800 --> 00:12:08,080 Speaker 1: Motivator, and research agrees the right music can actually push 216 00:12:08,120 --> 00:12:11,640 Speaker 1: you to go for longer amounts of time. Seriously, they 217 00:12:11,640 --> 00:12:14,920 Speaker 1: call this flow state, which is basically you feel like 218 00:12:14,960 --> 00:12:17,720 Speaker 1: you might not be working as hard and maintain a 219 00:12:17,760 --> 00:12:20,400 Speaker 1: good mood just because of the vibes that. 220 00:12:20,360 --> 00:12:21,160 Speaker 2: Are happening out there. 221 00:12:21,280 --> 00:12:24,040 Speaker 1: So put on a power playlist, find the music that 222 00:12:24,080 --> 00:12:27,160 Speaker 1: gets you in the zone, and you will be motivated 223 00:12:27,200 --> 00:12:31,920 Speaker 1: to push farther and for longer. Tip number five keep 224 00:12:32,080 --> 00:12:35,040 Speaker 1: track of your progress. And I'm not necessarily talking about 225 00:12:35,080 --> 00:12:39,520 Speaker 1: progress photos, although that can certainly be a motivator for some. 226 00:12:40,000 --> 00:12:44,120 Speaker 1: There is nothing more exciting than noticing when your hard 227 00:12:44,120 --> 00:12:46,880 Speaker 1: work pays off. And so for me, keeping track of 228 00:12:46,880 --> 00:12:50,240 Speaker 1: my progress might be seeing how fast I could run 229 00:12:50,320 --> 00:12:53,000 Speaker 1: a lap around the track at the beginning of twenty 230 00:12:53,240 --> 00:12:57,080 Speaker 1: nineteen versus now, that's like one great way to keep 231 00:12:57,120 --> 00:13:00,240 Speaker 1: track of progress other ways, of course, seeing you know 232 00:13:00,280 --> 00:13:03,600 Speaker 1: how much you are lifting, recording, or writing. 233 00:13:03,280 --> 00:13:04,560 Speaker 2: Down your mood. 234 00:13:04,880 --> 00:13:08,200 Speaker 1: I have a habit journal from baron Fig. If you 235 00:13:08,240 --> 00:13:11,440 Speaker 1: want one, use the code Emily ten for ten percent 236 00:13:11,480 --> 00:13:13,720 Speaker 1: off at checkout at barrenfig dot com. 237 00:13:13,800 --> 00:13:14,800 Speaker 2: Quick little plug there. 238 00:13:14,880 --> 00:13:17,560 Speaker 1: But I have a journal where I specifically keep track 239 00:13:17,720 --> 00:13:20,800 Speaker 1: of my progress because it feels really exciting to see 240 00:13:20,840 --> 00:13:25,280 Speaker 1: how I have come so far on my individual journey. 241 00:13:25,440 --> 00:13:28,920 Speaker 1: On the days that feel like your motivation is non existent, 242 00:13:29,080 --> 00:13:32,360 Speaker 1: you can open up this journal or look back at 243 00:13:32,400 --> 00:13:36,840 Speaker 1: your progress and remember that you can do hard things 244 00:13:37,280 --> 00:13:40,760 Speaker 1: and you can keep going. And last little tibbit here, 245 00:13:40,800 --> 00:13:44,200 Speaker 1: when it comes to securing more motivation to get out 246 00:13:44,240 --> 00:13:48,760 Speaker 1: and move, let go of your expectations. Listen, if you 247 00:13:48,800 --> 00:13:53,000 Speaker 1: are so busy getting down on yourself, that is not motivating, 248 00:13:53,040 --> 00:13:56,720 Speaker 1: that is defeating. You have to be your own biggest 249 00:13:56,760 --> 00:13:59,120 Speaker 1: type man. You've got to have fun with it. You've 250 00:13:59,160 --> 00:14:02,880 Speaker 1: got to meet your where you're at and embrace what is. 251 00:14:03,440 --> 00:14:07,000 Speaker 1: Let go of comparison, let go of worrying that you're 252 00:14:07,080 --> 00:14:09,640 Speaker 1: not good enough. I know that the hardest part, so 253 00:14:10,040 --> 00:14:13,880 Speaker 1: much of the time is just beginning. Once you start, 254 00:14:14,400 --> 00:14:20,120 Speaker 1: Once you begin, you're already taking control. Own that hold 255 00:14:20,320 --> 00:14:24,560 Speaker 1: on to control, keep pushing forward, and again, remember that 256 00:14:24,720 --> 00:14:28,840 Speaker 1: every step forward is a step in the right direction. 257 00:14:30,640 --> 00:14:33,040 Speaker 1: I hope you're feeling amped. I hope you're feeling motivated 258 00:14:33,080 --> 00:14:35,400 Speaker 1: to tackle the next a bout of movement on your 259 00:14:35,480 --> 00:14:38,440 Speaker 1: to do list. If you have any other questions comments, 260 00:14:38,640 --> 00:14:41,280 Speaker 1: hit me up over on Instagram again at Hurdle Podcast, 261 00:14:41,360 --> 00:14:46,000 Speaker 1: and I'm over at Emily a Body Another hurdle conquered. 262 00:14:46,040 --> 00:14:48,240 Speaker 2: Get out and move, y'all. Catch you guys next time.