1 00:00:15,400 --> 00:00:18,400 Speaker 1: Ann Hurdlers, Emia Body. Pop it into your feed with 2 00:00:18,640 --> 00:00:24,680 Speaker 1: five Minute Friday. Another week down. As you know, I 3 00:00:24,720 --> 00:00:27,920 Speaker 1: am trying something relatively new. I think this is the 4 00:00:28,160 --> 00:00:31,639 Speaker 1: what third installment of five Minute Friday. It's a new 5 00:00:31,760 --> 00:00:34,040 Speaker 1: segment that I feel like it's going to stick around. 6 00:00:34,840 --> 00:00:37,800 Speaker 1: I'm bringing it to you weekly at least for now. 7 00:00:38,040 --> 00:00:40,800 Speaker 1: My goal with five Minute Friday is to share a 8 00:00:40,880 --> 00:00:43,599 Speaker 1: story or something that I've been thinking about, offer you 9 00:00:44,120 --> 00:00:48,120 Speaker 1: a prompt that makes you think, and then share some 10 00:00:48,159 --> 00:00:51,120 Speaker 1: of my top highlights of the week content picks, whether 11 00:00:51,159 --> 00:00:54,000 Speaker 1: that's a podcast or an app, or a streaming workout, 12 00:00:54,120 --> 00:00:56,880 Speaker 1: or just something that I've seen over the last seven 13 00:00:57,160 --> 00:01:00,000 Speaker 1: days that I want to share with all of you. 14 00:01:00,080 --> 00:01:02,240 Speaker 1: So what I want to know as I keep doing 15 00:01:02,360 --> 00:01:05,080 Speaker 1: this segment, let me know do you like it? Do 16 00:01:05,120 --> 00:01:07,959 Speaker 1: you think it's helpful? What do you want more of? 17 00:01:08,200 --> 00:01:10,440 Speaker 1: What do you want to hear about on Fridays? I 18 00:01:10,480 --> 00:01:15,040 Speaker 1: am here to please most of the time. To connect 19 00:01:15,040 --> 00:01:18,960 Speaker 1: with me, of course, reach out on Instagram, over at 20 00:01:19,040 --> 00:01:22,479 Speaker 1: Hurdle Podcasts, at Emily a Body, and as always, if 21 00:01:22,520 --> 00:01:24,280 Speaker 1: you have a hurdle moment of your own to share 22 00:01:24,440 --> 00:01:26,720 Speaker 1: or you just want to say hi, reach out to 23 00:01:26,760 --> 00:01:30,240 Speaker 1: me over at Emily at Hurdle dot Us. Now, for 24 00:01:30,360 --> 00:01:34,679 Speaker 1: today's five Minute Friday, I am going to talk about 25 00:01:34,760 --> 00:01:38,640 Speaker 1: the little things that bring me joy. It is so 26 00:01:39,400 --> 00:01:42,640 Speaker 1: important each and every day, whether this was three months 27 00:01:42,680 --> 00:01:46,360 Speaker 1: ago or right now, to focus on the things that 28 00:01:46,480 --> 00:01:50,040 Speaker 1: make you happy. Of course it's important to show up 29 00:01:50,160 --> 00:01:55,080 Speaker 1: for the hard stuff, but paying attention to the small details, 30 00:01:55,160 --> 00:01:58,600 Speaker 1: finding the small whens, focusing on the good. There is 31 00:01:58,680 --> 00:02:02,120 Speaker 1: so much good in that. So for five Minute Friday today, 32 00:02:02,440 --> 00:02:04,240 Speaker 1: I'm going to do a little exercise and I'm going 33 00:02:04,280 --> 00:02:07,440 Speaker 1: to encourage you to do the same. For the next 34 00:02:07,720 --> 00:02:10,440 Speaker 1: three minutes, I'm going to talk to you about the 35 00:02:10,480 --> 00:02:12,960 Speaker 1: small winds, the things that have made me feel really 36 00:02:13,000 --> 00:02:17,400 Speaker 1: grateful over the past seven days. So here we go. First, 37 00:02:17,520 --> 00:02:20,680 Speaker 1: up a morning routine. Now every single morning for me 38 00:02:20,760 --> 00:02:23,960 Speaker 1: does not involve a workout, but what they do involve 39 00:02:24,120 --> 00:02:27,760 Speaker 1: is me waking up naturally, which feels like a blessing 40 00:02:28,120 --> 00:02:31,880 Speaker 1: around six forty five, splashing my face with some cold 41 00:02:31,919 --> 00:02:35,760 Speaker 1: water and having some coffee and either moving my body, 42 00:02:35,919 --> 00:02:38,640 Speaker 1: taking a walk around the block, making my to do 43 00:02:38,720 --> 00:02:40,880 Speaker 1: list for the day, getting ready for the day, so 44 00:02:41,040 --> 00:02:43,360 Speaker 1: changing out of the clothes that I wore to bed 45 00:02:43,560 --> 00:02:46,440 Speaker 1: important note there, and then shaking up my athletic greens 46 00:02:46,480 --> 00:02:49,800 Speaker 1: and sitting at my desk. This morning routine. It makes 47 00:02:49,840 --> 00:02:51,960 Speaker 1: me feel like me. It makes me feel like I'm 48 00:02:52,000 --> 00:02:56,520 Speaker 1: taking time for myself and that feels really special right now. 49 00:02:57,200 --> 00:02:59,600 Speaker 1: Also on the gratitude list, my new desk, which I 50 00:02:59,680 --> 00:03:02,200 Speaker 1: just that I sit down at it every day to 51 00:03:02,200 --> 00:03:04,760 Speaker 1: top off my morning routine. I'm pretty sure it's how 52 00:03:04,840 --> 00:03:08,440 Speaker 1: to mention in every single podcast I've recorded since I 53 00:03:08,680 --> 00:03:12,639 Speaker 1: ordered this thing. Next up Gopher Fitness, where I'm miraculously 54 00:03:12,680 --> 00:03:15,600 Speaker 1: found a ton of weights and kettlebills that happened to 55 00:03:15,639 --> 00:03:18,560 Speaker 1: still be in stock as of last Saturday. I've actually 56 00:03:18,560 --> 00:03:20,840 Speaker 1: been getting a lot of messages from people asking me 57 00:03:20,880 --> 00:03:23,840 Speaker 1: where I've been getting weights. Gopher Fitness. I got a 58 00:03:24,080 --> 00:03:27,400 Speaker 1: set of ten pound dumbbills and a sixteen kilogram kettlebell 59 00:03:27,880 --> 00:03:30,400 Speaker 1: just this week, So lots of gratitude for that. I 60 00:03:30,440 --> 00:03:32,920 Speaker 1: realized a few days ago that I actually haven't been 61 00:03:33,000 --> 00:03:36,040 Speaker 1: putting on my jewelry as I usually do before I 62 00:03:36,160 --> 00:03:40,240 Speaker 1: leave the apartment for an otherwise quote unquote normal day out, 63 00:03:40,280 --> 00:03:42,960 Speaker 1: and so I have a lot of gratitude today for 64 00:03:43,120 --> 00:03:46,600 Speaker 1: my Poppy's wedding band, which I wear every single day, 65 00:03:46,760 --> 00:03:49,440 Speaker 1: and looking down at it, especially during this time, which 66 00:03:49,520 --> 00:03:52,960 Speaker 1: is passover, if you happen to be celebrating Happy Passover, 67 00:03:53,440 --> 00:03:56,640 Speaker 1: it makes me feel connected to my family near and far, 68 00:03:56,840 --> 00:04:01,720 Speaker 1: despite being cooped up in this small apartment. Also on 69 00:04:01,720 --> 00:04:04,360 Speaker 1: the Gratitude list a company called The Good Good who 70 00:04:04,400 --> 00:04:08,560 Speaker 1: sent me this Belgian chocolate hazelnutspread which has no added sugar. 71 00:04:08,800 --> 00:04:11,920 Speaker 1: It is actually I cannot stop eating. It is addictive. 72 00:04:12,080 --> 00:04:16,960 Speaker 1: I'm super grateful today. Let's see for my unfurnished apartment 73 00:04:17,120 --> 00:04:19,360 Speaker 1: rooftop in New York City. If you don't live here, 74 00:04:19,400 --> 00:04:22,960 Speaker 1: it's commonplace to call rooftops such as mine. Tar beach 75 00:04:23,080 --> 00:04:25,320 Speaker 1: just means that it's just a roof. It's not meant 76 00:04:25,360 --> 00:04:27,400 Speaker 1: to really be used by the people that live in 77 00:04:27,440 --> 00:04:29,920 Speaker 1: that building, But right now it's kind of special. If 78 00:04:29,960 --> 00:04:31,520 Speaker 1: you look around and you go up there, and you 79 00:04:31,560 --> 00:04:33,720 Speaker 1: look up and down the avenue, you'll see a lot 80 00:04:33,800 --> 00:04:36,120 Speaker 1: of people that are up on their tar beaches as well. 81 00:04:36,200 --> 00:04:38,520 Speaker 1: So it feels like something that's just kind of bringing 82 00:04:38,600 --> 00:04:41,440 Speaker 1: us all together. And if the weather holds out, I 83 00:04:41,480 --> 00:04:44,200 Speaker 1: am personally looking forward to getting up there to do 84 00:04:44,400 --> 00:04:47,320 Speaker 1: some yoga later. Today, all right, my three minutes, I 85 00:04:47,360 --> 00:04:50,360 Speaker 1: think is starting to wind down. Also on the gratitude list, 86 00:04:50,440 --> 00:04:53,080 Speaker 1: my new skincare routine I learned the other night that 87 00:04:53,120 --> 00:04:55,160 Speaker 1: it goes in order of the products that you're supposed 88 00:04:55,160 --> 00:04:57,760 Speaker 1: to put on your face, from thinnest to thickest. And 89 00:04:57,800 --> 00:05:01,000 Speaker 1: so now I am using serums and oil and moisturizers, 90 00:05:01,000 --> 00:05:03,200 Speaker 1: and I don't know. If I don't come out of 91 00:05:03,240 --> 00:05:06,080 Speaker 1: this special time in our lives with the most awesome 92 00:05:06,120 --> 00:05:10,800 Speaker 1: skin ever, then I'm obviously doing something wrong. And last, 93 00:05:10,800 --> 00:05:13,760 Speaker 1: but not least, I said this on a FaceTime catch 94 00:05:13,839 --> 00:05:16,640 Speaker 1: up with one of my dearest friends, that I'm really 95 00:05:17,200 --> 00:05:22,480 Speaker 1: happy and grateful for feeling okay by myself. I recorded 96 00:05:22,480 --> 00:05:24,919 Speaker 1: I hurd a moment on this back in September of 97 00:05:24,960 --> 00:05:27,120 Speaker 1: twenty nineteen, and I'll put it in the description to 98 00:05:27,200 --> 00:05:29,440 Speaker 1: this episode as well, how to be alone and be 99 00:05:29,520 --> 00:05:32,120 Speaker 1: okay with it. I feel really grateful that I have 100 00:05:32,240 --> 00:05:36,200 Speaker 1: done a lot of work of feeling okay being by myself, 101 00:05:36,279 --> 00:05:39,000 Speaker 1: and that's not something that happens overnight for me. I 102 00:05:39,040 --> 00:05:41,880 Speaker 1: think I'm on my fourth or fifth year at least 103 00:05:41,920 --> 00:05:44,040 Speaker 1: of living on my own, and it took a lot 104 00:05:44,080 --> 00:05:46,560 Speaker 1: of conscious work. But The good news is that if 105 00:05:46,600 --> 00:05:50,160 Speaker 1: you're doing this solo and you're not feeling super stoked 106 00:05:50,160 --> 00:05:53,720 Speaker 1: about it, firstly, you're not alone. And secondly, there is 107 00:05:53,760 --> 00:05:57,200 Speaker 1: no better time than the present to start getting okay 108 00:05:57,520 --> 00:06:00,360 Speaker 1: being by yourself again. There's no magic pill for that, 109 00:06:00,440 --> 00:06:04,200 Speaker 1: but what that does involve is certain exercises like outlining 110 00:06:04,240 --> 00:06:07,080 Speaker 1: your values and getting honest with yourself about the things 111 00:06:07,080 --> 00:06:09,240 Speaker 1: that you do like about your character and maybe the 112 00:06:09,279 --> 00:06:11,359 Speaker 1: things that you'd want to change. Like I said, I 113 00:06:11,400 --> 00:06:14,560 Speaker 1: recorded an episode on this. I definitely encourage you to 114 00:06:14,640 --> 00:06:17,480 Speaker 1: give it a listen. But right now I am feeling 115 00:06:17,600 --> 00:06:21,159 Speaker 1: so grateful to be a work in progress and to 116 00:06:21,279 --> 00:06:23,880 Speaker 1: be at a point where I am grateful for this 117 00:06:24,120 --> 00:06:27,880 Speaker 1: time just me and myself now. Of course, that's not 118 00:06:28,080 --> 00:06:31,640 Speaker 1: to say that I don't miss an absolutely crave physical 119 00:06:31,680 --> 00:06:34,360 Speaker 1: touch and being around friends, and I'm sure that many 120 00:06:34,400 --> 00:06:37,280 Speaker 1: of you can relate that you even crave maybe situations 121 00:06:37,279 --> 00:06:39,760 Speaker 1: that haven't been the best for you in the past. 122 00:06:39,920 --> 00:06:43,520 Speaker 1: But I think what's most important and the last last 123 00:06:43,600 --> 00:06:46,360 Speaker 1: thing to be super grateful for right now is if 124 00:06:46,400 --> 00:06:49,120 Speaker 1: you are listening to this and you are safe, and 125 00:06:49,160 --> 00:06:53,240 Speaker 1: you're inside, and you can appreciate the opportunity that has 126 00:06:53,320 --> 00:06:57,000 Speaker 1: been presented to you. Who. Okay, so the prompt for 127 00:06:57,160 --> 00:07:00,280 Speaker 1: this week take three minutes. I'll even a lot you'd 128 00:07:00,320 --> 00:07:02,920 Speaker 1: go as long as five minutes, but basically a short 129 00:07:03,000 --> 00:07:06,080 Speaker 1: amount of time to think of as many things as 130 00:07:06,160 --> 00:07:09,520 Speaker 1: you can that are small and wonderful about your day 131 00:07:09,560 --> 00:07:12,200 Speaker 1: to day right now. Don't be so harsh on yourself. 132 00:07:12,240 --> 00:07:14,560 Speaker 1: I mean one of the things that I highlighted was 133 00:07:14,680 --> 00:07:17,800 Speaker 1: my desk putting serum on my face. I mean, this 134 00:07:17,960 --> 00:07:20,960 Speaker 1: isn't crazy stuff, but it's all stuff that makes me 135 00:07:21,080 --> 00:07:25,520 Speaker 1: feel good, small moments that make me smile. We all 136 00:07:26,000 --> 00:07:30,720 Speaker 1: deserve to smile now, next week, next month, next year. 137 00:07:31,360 --> 00:07:34,040 Speaker 1: You get the point. Cool things for the week first 138 00:07:34,040 --> 00:07:36,120 Speaker 1: and foremost. If you are in New York City, I 139 00:07:36,160 --> 00:07:40,600 Speaker 1: am really digging this Masks for the Masses initiative, This 140 00:07:40,680 --> 00:07:44,840 Speaker 1: group that's making reusable masks for absolutely free, produced locally 141 00:07:44,960 --> 00:07:48,840 Speaker 1: and delivering in a contactless way or shipping them directly, 142 00:07:49,120 --> 00:07:51,960 Speaker 1: no questions asked. I just think, Wow, what a great 143 00:07:52,040 --> 00:07:55,840 Speaker 1: way to give back to your local community. I'm also 144 00:07:56,200 --> 00:07:59,240 Speaker 1: digging this week. Adam Rozonte. He's a trainer that I've 145 00:07:59,240 --> 00:08:02,320 Speaker 1: worked with, a real guy. He's doing something called Gym 146 00:08:02,560 --> 00:08:04,880 Speaker 1: Class with Adam. I know I have some parents that 147 00:08:05,000 --> 00:08:07,880 Speaker 1: listen to the podcast, and basically, he's hosting a gym 148 00:08:07,960 --> 00:08:12,000 Speaker 1: class that's right for kids in grades K through three 149 00:08:12,160 --> 00:08:15,239 Speaker 1: at eleven am at eleven forty five am for grades 150 00:08:15,280 --> 00:08:19,200 Speaker 1: four and five. That is on Monday, Wednesday and Friday. 151 00:08:19,240 --> 00:08:23,200 Speaker 1: That is inventive programming. And I'm sure so many parents 152 00:08:23,200 --> 00:08:26,080 Speaker 1: and of course so many kiddos are going to be 153 00:08:26,160 --> 00:08:31,040 Speaker 1: super super grateful. For another thing, I love Alophine Tuliamuk 154 00:08:31,200 --> 00:08:34,679 Speaker 1: is crocheting beanies and she has an Etsy shop and 155 00:08:34,720 --> 00:08:38,840 Speaker 1: they are adorable. If you don't know about Alophine, she 156 00:08:39,080 --> 00:08:42,760 Speaker 1: won the US Olympic Marathon trials in Atlanta. Her training 157 00:08:42,920 --> 00:08:45,000 Speaker 1: might be on a little bit of a pause at 158 00:08:45,040 --> 00:08:48,240 Speaker 1: the moment, so why not create an ETSI store. I 159 00:08:48,320 --> 00:08:51,400 Speaker 1: also have really good news to close us out. You 160 00:08:51,400 --> 00:08:55,199 Speaker 1: guys have been asking for playlists and I am officially 161 00:08:55,240 --> 00:08:59,960 Speaker 1: working on it, so live now. Hurdle has a Spotify account. 162 00:09:00,120 --> 00:09:03,160 Speaker 1: I will put the link to that in the show 163 00:09:03,200 --> 00:09:06,480 Speaker 1: notes as well, So give it a look see and 164 00:09:06,679 --> 00:09:09,319 Speaker 1: let me know what kind of playlists you are after. 165 00:09:09,600 --> 00:09:14,000 Speaker 1: I again am here to please closing us out today 166 00:09:14,320 --> 00:09:17,280 Speaker 1: with the quote that is sitting on my desk as 167 00:09:17,360 --> 00:09:23,360 Speaker 1: I record this episode. When in doubt, choose love at 168 00:09:23,400 --> 00:09:28,520 Speaker 1: Emily Body at Hurdle Podcast. Another hurdle conquered. Catch you 169 00:09:28,520 --> 00:09:29,200 Speaker 1: guys next time.