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Speaker 1: Hey, hey, Emily, here you were listening to five Minute

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Speaker 1: Friday from Hurdle. I am inclined to gap about goal

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Speaker 1: setting today and the importance of putting your goals out

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Speaker 1: into the universe. I've definitely shared this story on the

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Speaker 1: show before, but it's been some time. So back God,

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Speaker 1: I started the show at the very beginning of twenty eighteen,

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Speaker 1: literally like on New Year's Day essentially, and I believe

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Speaker 1: it was at the end of that year. I was

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Speaker 1: in Vancouver getting ready to run Seaweeds, which was a

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Speaker 1: race that they used to offer. I actually heard not

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Speaker 1: that long ago now that I'm saying this out loud,

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Speaker 1: that they were bringing it back. But a cool part

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Speaker 1: about this particular experience was that they really built out

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Speaker 1: the race expo to include a slew of different programming

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Speaker 1: aimed at helping participants live their healthiest lives. And as

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Speaker 1: we know, a big part of that is the mental

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Speaker 1: side of things as well, And so one of my

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Speaker 1: favorite parts of the weekend was a goal setting session.

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Speaker 1: I went into that goal setting session having never really

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Speaker 1: done anything like that before, and after maybe an hour's

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Speaker 1: worth of prompts and discussion and small group work and whatnot,

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Speaker 1: at the end of the session, they asked if anyone

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Speaker 1: wanted to volunteer to come on stage and speak their

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Speaker 1: goals into existence, and so, naturally, as the extrovert that

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Speaker 1: I am most of the time, I offered to go

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Speaker 1: on stage. And I went on stage and I stood

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Speaker 1: there and I said, within the next four years, I

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Speaker 1: want hurdle to become the main thing. And that was

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Speaker 1: kind of the beginning for me of getting really intentional

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Speaker 1: with goal setting, so much so that I decided to

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Speaker 1: do a lot of coursework relative to helping people go

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Speaker 1: after their big goals, i e. Becoming a certified professional coach,

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Speaker 1: which you can like and do a life coach. And

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Speaker 1: something that I took with me from that experience is

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Speaker 1: that goals don't happen unless you are willing to express

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Speaker 1: what it is that you want. And although there is

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Speaker 1: a lot of benefit to smart goal setting specific, measurable, attainable, relevant,

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Speaker 1: and time bound, there's also a lot of goodness that

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Speaker 1: can come from saying something a bit more broad and

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Speaker 1: allowing the universe to conspire in your favor. I know

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Speaker 1: it sounds a little woo woo, but when you put

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Speaker 1: out what it is that you want into the world.

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Speaker 1: That is, when you are capable, able, prepared to truly

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Speaker 1: receive it. Case inpoint, like I said at that goal

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Speaker 1: setting workshop at Sewee's, I stood on stage and I said,

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Speaker 1: I want hurdle to become the main thing. And now

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Speaker 1: hurdle's the main thing. I mean, there are things that

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Speaker 1: I do that stem off of this show, like speaking

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Speaker 1: and moderating and brand deals, et cetera, et cetera. However

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Speaker 1: it is the main thing. It all stems from this

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Speaker 1: podcast that I decided to start a year into being

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Speaker 1: my own boss because I wanted to tell stories how

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Speaker 1: I wanted to tell stories, and I didn't want to

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Speaker 1: have to pitch my ideas to everybody else. And so

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Speaker 1: here we are. And so I tell you this story

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Speaker 1: this week because last week I signed a contract that

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Speaker 1: has been eight years in the making. And although I

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Speaker 1: can't tell you more about it right now and I'm

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Speaker 1: not trying to be super cagey, I swear that I

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Speaker 1: signed it because I was willing to stand up and

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Speaker 1: speak what I want into existence. And that feels all

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Speaker 1: the more rewarding and uplifting. And yeah, so we're there.

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Speaker 1: So that's where we're at. My listener prompt for you

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Speaker 1: this week is what do you want to put into

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Speaker 1: the universe? What is it that you want? Maybe you've

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Speaker 1: been scared to vocalize it, maybe you haven't been able

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Speaker 1: to really articulate it. But can you do yourself a

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Speaker 1: favor ask yourself what is best for insert name here

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Speaker 1: and get gritty, get specific, get bold. I want you

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Speaker 1: to reach out to someone that you care about and

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Speaker 1: tell them something that you are after. That is your

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Speaker 1: homework assignment and I would love for you to DM

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Speaker 1: me about it, So shoot me a message. I could

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Speaker 1: be your person, but also you can message someone else,

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Speaker 1: someone you know irl and have a real conversation about

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Speaker 1: maybe something that's scared you to articulate up until this point.

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Speaker 1: And now a listener question. Hey Emily, I have a

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Speaker 1: listener question that I'd like to ask anonymously if possible.

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Speaker 1: I'm a longtime listener of the show and love the

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Speaker 1: positivity that it brings to my week. My question is

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Speaker 1: about exercise and aging, particularly in relation to perimenopause and menopause.

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Speaker 1: I've heard that resistance and strength training are super important

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Speaker 1: as women age, and comparatively, cardio isn't as significant for

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Speaker 1: your health. Is this true and can you please explain why?

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Speaker 1: Thank you for your work. Name redacted, Hi, name redacted.

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Speaker 1: Of course I will answer your question anonymously, and it's

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Speaker 1: a really important question. Strength training is important for all

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Speaker 1: of us, but it is critically important during these phases

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Speaker 1: of life, and that's because it counteracts the effects of

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Speaker 1: decline estrogen. When you strength train, you preserve your bone density.

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Speaker 1: So basically, decreasing estrogen accelerates bone loss and with that

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Speaker 1: you up your risk of things like fractures in osteoporosis.

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Speaker 1: So when you lift weights or candidly even do body

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Speaker 1: weight exercises, you are placing stress on your bones, which

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Speaker 1: stimulates bone forming cells and helps to maintain or even

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Speaker 1: improve bone mineral density. I know this sounds like a

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Speaker 1: little inside baseball. The other thing about strength training is

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Speaker 1: it also helps to maintain your muscle mass, which is

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Speaker 1: something else that naturally can decrease with age. So putting

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Speaker 1: it all out there, that's why this is critically important

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Speaker 1: at this life stage. You asked about cardio and its

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Speaker 1: importance at this life stage. I would say that it

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Speaker 1: is very important. However, it just it serves a front

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Speaker 1: primary function. If you will then strength training during this time. However,

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Speaker 1: I say this with a caveat the CDC still recommends

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Speaker 1: one hundred and fifty minutes of cardio per week for

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Speaker 1: all adults ages. I think they quantify that as eighteen

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Speaker 1: to sixty four or sixty five plus. So although the

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Speaker 1: type of cardio you are doing may differentiate or change

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Speaker 1: as you age, it's just important that you're getting that

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Speaker 1: movement in. Just to remind all of you as well,

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Speaker 1: I am a certified personal trainer, I'm a certified run coach.

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Speaker 1: I've done the research, and I really make it a

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Speaker 1: point to make sure that I am only giving out

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Speaker 1: factual and safe information for all of you. So any

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Speaker 1: other questions like this, I'm always happy to try to

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Speaker 1: break it down and lend a hand where I can.

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Speaker 1: You know where to find me. If you've got a

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Speaker 1: listener question, you can always email me over at Hullo

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Speaker 1: at Hurdle dot us and the d ms are open

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Speaker 1: over at Hurdle Podcast and at Emily Abodi Another Hurdle conquered.

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Speaker 1: Catch you guys next time