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Speaker 1: Hey, everyone, Emily a body here. You are listening to

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Speaker 1: five Minute Friday from Hurdle. Oh man, it's so good

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Speaker 1: to be here. I feel like I am turning the

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Speaker 1: corner that is seasonal depression. If I'm being entirely transparent,

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Speaker 1: I feel like maybe have mentioned this. I've just been

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Speaker 1: having a hard time over here a little bit. And

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Speaker 1: also I recognize that I have a lot of tools

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Speaker 1: in my toolbox, and so it's a little bit of

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Speaker 1: and it's recognizing and validating that I am allowed to

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Speaker 1: be feeling some kind of way, and also realizing that

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Speaker 1: I have the tools and tricks that I need and

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Speaker 1: the supports that I am so lucky to have to

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Speaker 1: navigate through it. But yes, the sun is now coming

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Speaker 1: up closer to six point thirty here in New York.

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Speaker 1: And when I tell you, the first day that I

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Speaker 1: noticed it, it was on Monday, and I felt like

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Speaker 1: a completely new human. It really made me think about

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Speaker 1: that quote from Neco Gumakay when her and I spoke,

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Speaker 1: and she said to me in our conversation that for

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Speaker 1: her depression was like you knew the sun was outside,

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Speaker 1: but you couldn't open the curtains. And I opened my

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Speaker 1: curtains on Monday, and I thought to myself, Wow, what

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Speaker 1: a privilege it is to open the curtains and see

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Speaker 1: the sun at this time. And I just felt really optimistic.

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Speaker 1: And if you're feeling that way too, then I'm happy

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Speaker 1: for you. And if you're not feeling that way, then

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Speaker 1: you're also not alone in that. I want to talk

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Speaker 1: today about the little details that sometimes get in the

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Speaker 1: way of us beginning or us making progress. When I

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Speaker 1: started running back in I want to say it was

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Speaker 1: twenty twelve, I had a lot of questions and there

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Speaker 1: were a lot of things that I didn't know. There

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Speaker 1: was a lot of God unknown about the clothing that

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Speaker 1: I should be wearing or if I was doing it right.

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Speaker 1: And I knew at the time that I had this

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Speaker 1: goal that felt bigger than me, and that goal back

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Speaker 1: in twenty twelve was to lose weight. And so I

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Speaker 1: had the understanding that I couldn't allow all of these

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Speaker 1: little questions, all of this unknown to get in the

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Speaker 1: way of my starting line.

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Speaker 2: I just went for it.

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Speaker 1: And although maybe it wasn't quote unquote right that there

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Speaker 1: were things that I was doing wrong, I certainly wasn't

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Speaker 1: warming up or cooling down there were things that weren't

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Speaker 1: as a quote unquote should be, but I went ahead

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Speaker 1: and did it anyway, and by being brave enough to begin,

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Speaker 1: I made progress on my goal. Now every day, whether

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Speaker 1: it's over on Instagram, in my direct messages, or in

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Speaker 1: my email, feel free to always shoot me a message

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Speaker 1: over at Hello. At hurdle US, I am getting very specific,

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Speaker 1: particular questions, often from individuals who are interested in beginning,

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Speaker 1: whether that's beginning a strength training program, or starting running,

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Speaker 1: or breath work or you name it right, so many

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Speaker 1: different aspects of wellness, and it's so exciting that you

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Speaker 1: are excited about beginning your journey to living more well.

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Speaker 1: But what I see in these questions is a lot

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Speaker 1: of harping on the small stuff. And if we harp

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Speaker 1: on the small stuff, if we obsess over the details

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Speaker 1: rather than beginning, that is just you standing in your

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Speaker 1: own way, and we don't have time for that. Right,

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Speaker 1: Do not let the small stuff be the thing that

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Speaker 1: prevents you from beginning. When I tell you that the

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Speaker 1: starting line that you are after, you are standing at

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Speaker 1: right now, you can begin at any moment if you

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Speaker 1: just step to the side and get out of your

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Speaker 1: own way. My question for you this week, when we're

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Speaker 1: talking about the small stuff, What are you doing this with?

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Speaker 1: What starting line are you standing in front of right now?

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Speaker 1: And you are dilly dallying? And why think about that

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Speaker 1: a little bit? What is it that's holding you back?

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Speaker 1: Are you scared of change? Understandable? I get it, I've

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Speaker 1: been there, But maybe today is the day that you

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Speaker 1: say I'm gonna get out of my own way. What

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Speaker 1: starting line are you standing at right now? And what

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Speaker 1: are you going to do today to get one inch

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Speaker 1: closer and just begin? And now a listener question. Hey, Emily,

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Speaker 1: my name is Tara. I've been listening to the show

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Speaker 1: for as long as I can remember at this point

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Speaker 1: and really appreciate all the content that you put out

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Speaker 1: into the world. I am writing today specifically to ask

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Speaker 1: about pull ups. See that you have managed to get

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Speaker 1: a few of them in a row now over on Instagram,

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Speaker 1: and I'm wondering what your process has been like, how

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Speaker 1: you develop the strength to get a pull up transparently.

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Speaker 1: It's been a goal of mine for some time now,

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Speaker 1: but I truly feel like it will never ever happen.

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Speaker 1: Thanks so much for your insight and again, love the show. Hi, Tara, Hi,

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Speaker 1: everyone that's been asking me questions like this, I will

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Speaker 1: say this.

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Speaker 2: You have to train the.

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Speaker 1: Muscle groups involved with getting whatever goal it is that

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Speaker 1: you're after. So if you want to become a faster runner,

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Speaker 1: for instance, you're going to need to train your posterior chain.

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Speaker 1: That's a synchronized system where each of the muscle groups

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Speaker 1: play a specific role to ensure optimal running efficiency in

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Speaker 1: Layman's terms, your loots, your ham strings, both of those

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Speaker 1: things power the stride, and then your calves they provide propulsion,

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Speaker 1: and the spinal erectors they maintain posture and balance.

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Speaker 2: It's a whole system there, and by.

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Speaker 1: Strengthening those muscles you can become a faster and more

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Speaker 1: efficient runner. When it comes to the pull up, there

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Speaker 1: are different muscle groups that are involved in the upper

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Speaker 1: body to get that maneuver, specifically lats, rhomboids, traps, shoulders,

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Speaker 1: and posterior deltoids. Those are all upper body and a

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Speaker 1: little bit of core muscles. And so, knowing that I

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Speaker 1: was doing workouts and exercises that involved strengthening those muscles

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Speaker 1: and that overall muscle group, when I went to go

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Speaker 1: try my first pull up in god about eight years unassisted.

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Speaker 1: I had the confidence to give it a try because

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Speaker 1: I knew I had been putting the work in on

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Speaker 1: those specific muscles. And also if you're not sure where

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Speaker 1: to begin with this, I would say it's always a

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Speaker 1: good thing to do pull ups assisted right so you

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Speaker 1: can start to feel these different muscle groups turn on.

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Speaker 1: In terms of movements, I will say that really helpful

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Speaker 1: exercises if you want to master a pull up include

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Speaker 1: things like negative pull ups, eccentric pull ups, bent over

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Speaker 1: dumbbell rows, band assisted pull ups, biceps curls, god inverted

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Speaker 1: rose so using something like a TRX or a barbell

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Speaker 1: that is on a rack. Also hollow holds good for

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Speaker 1: the core. And lastly, lap pull downs. That's a lot

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Speaker 1: of options there for you. Now, last thing I'll say

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Speaker 1: here is when working any muscle group, you want to

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Speaker 1: give that muscle group at least about forty eight hours

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Speaker 1: for recovery. What happens when you do put your muscles

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Speaker 1: under tension is that small tears happen.

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Speaker 2: This is completely natural, it's nothing to worry about.

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Speaker 1: But those tears need time to repair, and that process

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Speaker 1: of them repairing is how you get stronger. So don't

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Speaker 1: go into the gym every single day and do a

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Speaker 1: slew of the exercises that I just said. Instead, make

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Speaker 1: sure to give it time so that your muscles can recover,

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Speaker 1: you can get stronger and work toward that ultimate.

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Speaker 2: Goal of nailing a pull up. I hope that was helpful.

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Speaker 1: Again, I feel like when I talk about this stuff,

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Speaker 1: it's important to make sure that I reiterate I am

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Speaker 1: a certified trainer, and although I am not actively training

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Speaker 1: anyone right now, my goal through getting that certification was

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Speaker 1: to make sure that I provide good, safe information to

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Speaker 1: anyone that's listening here, and also when I talk to experts,

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Speaker 1: I make sure that they are offering you good safe

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Speaker 1: information as well. Make sure you're following along over on

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Speaker 1: social It's at Hurdle podcast. I am over at Emily

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Speaker 1: a Body and I want your listener questions, so send

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Speaker 1: them in the email for that again is hello at

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Speaker 1: hurdle dot us.

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Speaker 2: Another hurdle conquered. Catch you guys next time