1 00:00:18,880 --> 00:00:22,279 Speaker 1: Hey, everybody, Emilynia Baudi here. You are listening to five 2 00:00:22,280 --> 00:00:26,720 Speaker 1: Minute Friday n Hurdle for this week on five Minute Friday, 3 00:00:26,800 --> 00:00:30,640 Speaker 1: I want to touch on something that was said during 4 00:00:30,720 --> 00:00:34,239 Speaker 1: Wednesday's episode of Hurdle Moment, and it was said by 5 00:00:34,360 --> 00:00:39,000 Speaker 1: doctor Elizabeth Federicks. We were having a conversation about the 6 00:00:39,040 --> 00:00:42,120 Speaker 1: frustration that can go hand in hand with feeling stuck, 7 00:00:42,240 --> 00:00:45,360 Speaker 1: and her advice to anyone that was feeling stuck was 8 00:00:45,560 --> 00:00:50,239 Speaker 1: to ask yourself, what does unstuck look like? And to 9 00:00:50,360 --> 00:00:53,600 Speaker 1: further that, what are you hoping to achieve? What are 10 00:00:53,680 --> 00:00:57,800 Speaker 1: you hoping to feel? What are you hoping to do next? 11 00:00:58,840 --> 00:01:02,800 Speaker 1: Those are some really powerful questions. And I don't know 12 00:01:02,800 --> 00:01:06,440 Speaker 1: about you, but I have felt so stuck so many times, 13 00:01:06,440 --> 00:01:10,759 Speaker 1: and when you are in this place of overwhelm, it's 14 00:01:10,880 --> 00:01:15,679 Speaker 1: really easy to have zero idea of how to get 15 00:01:15,720 --> 00:01:19,399 Speaker 1: out of it. But by breaking it down, by asking 16 00:01:19,440 --> 00:01:24,480 Speaker 1: yourself a few questions and not being hard on yourself, 17 00:01:24,480 --> 00:01:26,600 Speaker 1: that you might not have all of the answers. But 18 00:01:26,959 --> 00:01:29,959 Speaker 1: when you start to articulate the answers to these questions, 19 00:01:30,440 --> 00:01:33,240 Speaker 1: it can be a little bit at a time. It 20 00:01:33,280 --> 00:01:37,319 Speaker 1: can be the small steps that you need to recognize 21 00:01:37,360 --> 00:01:40,360 Speaker 1: the forward progress and get toward where you want to be, 22 00:01:40,600 --> 00:01:45,520 Speaker 1: that place of feeling and being unstuck. I was in 23 00:01:45,600 --> 00:01:50,080 Speaker 1: yoga on Wednesday morning at lions Den and Bethany, the 24 00:01:50,080 --> 00:01:54,440 Speaker 1: owner of the studio, said something along these lines. She said, 25 00:01:55,160 --> 00:01:57,600 Speaker 1: just take it one breath at a time, and then 26 00:01:58,040 --> 00:02:01,960 Speaker 1: take another breath, and take another breath, and take another breath, 27 00:02:01,960 --> 00:02:04,440 Speaker 1: and before you know it, you will have your breath 28 00:02:04,480 --> 00:02:06,720 Speaker 1: back and your body and it will feel as though 29 00:02:06,760 --> 00:02:10,200 Speaker 1: you are capable to move forward when you weren't sure 30 00:02:10,240 --> 00:02:14,520 Speaker 1: if that was the case. The theme here it's so 31 00:02:14,520 --> 00:02:18,800 Speaker 1: so critical to break things up into little doables, especially 32 00:02:18,800 --> 00:02:22,800 Speaker 1: when you are feeling that what can be truly inconvenient 33 00:02:22,960 --> 00:02:26,720 Speaker 1: sense of overwhelm. If you can recognize a small win 34 00:02:27,400 --> 00:02:30,480 Speaker 1: or articulate one thing that you can do to move 35 00:02:30,560 --> 00:02:33,480 Speaker 1: closer to where you want to be, trust me, it 36 00:02:33,480 --> 00:02:38,280 Speaker 1: can make all the difference. Again, those questions to ask yourself, 37 00:02:38,600 --> 00:02:42,040 Speaker 1: what does unstuck look like for you? What are you 38 00:02:42,160 --> 00:02:46,600 Speaker 1: hoping to achieve? What are you hoping to feel? Some 39 00:02:46,639 --> 00:02:48,959 Speaker 1: thoughts for you to take into your weekend. I'm not 40 00:02:49,000 --> 00:02:51,240 Speaker 1: even going to give you a prompt. Just marinate on that, 41 00:02:51,960 --> 00:02:54,000 Speaker 1: and now a listener question. 42 00:02:54,960 --> 00:02:59,960 Speaker 2: Hi Emily, my name's Rachel. I living near at Length, 43 00:03:00,200 --> 00:03:04,360 Speaker 2: Georgia right now, and my question is about workout scheduling 44 00:03:04,480 --> 00:03:07,920 Speaker 2: sort of overall. I'm wondering what you think is a 45 00:03:07,960 --> 00:03:14,720 Speaker 2: good mix in terms of strength training, cardio, high intensity 46 00:03:14,960 --> 00:03:20,320 Speaker 2: or slow intensity recovery days, kind of what feels like 47 00:03:20,360 --> 00:03:23,080 Speaker 2: a good balanced week to you? Thank you. 48 00:03:23,960 --> 00:03:27,440 Speaker 1: I actually I laughed a little bit when this listener 49 00:03:27,520 --> 00:03:30,960 Speaker 1: question came in because this is a question that people 50 00:03:31,040 --> 00:03:34,040 Speaker 1: google all of the time, which means that I have 51 00:03:34,160 --> 00:03:37,720 Speaker 1: definitely written about it. I believe the last article that 52 00:03:37,800 --> 00:03:41,360 Speaker 1: I wrote about a quote unquote ideal balanced week of 53 00:03:41,440 --> 00:03:46,240 Speaker 1: workouts was for shape dot com. And I hate to 54 00:03:46,280 --> 00:03:50,240 Speaker 1: say this, but there's no one size fits all answer. 55 00:03:50,560 --> 00:03:53,680 Speaker 1: The right week of workouts is truly going to depend 56 00:03:54,120 --> 00:03:59,000 Speaker 1: on the individual, what their goals are, perhaps any concerns 57 00:03:59,040 --> 00:04:02,240 Speaker 1: they may have injury history. There are so many different 58 00:04:02,320 --> 00:04:05,880 Speaker 1: factors to take into what a quote unquote Goldilocks week 59 00:04:06,080 --> 00:04:10,240 Speaker 1: of fitness may look like. With that said, the CDC 60 00:04:10,360 --> 00:04:13,800 Speaker 1: Centers for Disease Control and Prevention, they have a really 61 00:04:13,800 --> 00:04:16,480 Speaker 1: broad recommendation which is one hundred and fifty minutes of 62 00:04:16,600 --> 00:04:23,000 Speaker 1: moderate activity every week and two days of muscle strengthening again, 63 00:04:23,800 --> 00:04:27,360 Speaker 1: loose here, super flexible in their recommendations. They really are 64 00:04:27,400 --> 00:04:31,560 Speaker 1: just advising people to move regularly. I know you're probably 65 00:04:31,600 --> 00:04:34,000 Speaker 1: like Emily, you're dancing around the answer to the question. 66 00:04:34,200 --> 00:04:37,480 Speaker 1: So I will give you an example of what a 67 00:04:37,520 --> 00:04:43,039 Speaker 1: well balanced week of workouts could look like. Monday a 68 00:04:43,040 --> 00:04:46,120 Speaker 1: little bit of cardio and upper body strength training. Tuesday, 69 00:04:46,279 --> 00:04:51,080 Speaker 1: lower body strength training. Wednesday, maybe a yoga bar, cycling 70 00:04:51,240 --> 00:04:56,120 Speaker 1: or swimming. Thursday a hit workout, Friday a total body 71 00:04:56,160 --> 00:05:00,800 Speaker 1: strength session, Saturday, a steady state car radio session like 72 00:05:00,920 --> 00:05:04,000 Speaker 1: running or cycling for however long feels right for you, 73 00:05:04,160 --> 00:05:09,200 Speaker 1: and then Sunday rest again. I give that sample schedule 74 00:05:09,360 --> 00:05:13,960 Speaker 1: with a grain of salt and heavily advise every single 75 00:05:13,960 --> 00:05:16,480 Speaker 1: person that is listening to this right now to talk 76 00:05:16,600 --> 00:05:18,720 Speaker 1: one on one with an expert, whether it be a 77 00:05:18,760 --> 00:05:24,240 Speaker 1: certified trainer, a physical therapist, someone with qualifications that can 78 00:05:24,279 --> 00:05:28,080 Speaker 1: advise you on your health and fitness planning and programming. 79 00:05:28,680 --> 00:05:32,040 Speaker 1: The research shows that you stick with something that brings 80 00:05:32,080 --> 00:05:34,440 Speaker 1: you joy. So if you're the kind of person that 81 00:05:34,800 --> 00:05:38,120 Speaker 1: finds joy and running great, keep running. If you're the 82 00:05:38,200 --> 00:05:42,280 Speaker 1: kind of person that wants to be strength training, great strength, train, 83 00:05:42,520 --> 00:05:46,200 Speaker 1: you know, CrossFit, dance, cardio. The list goes on. I 84 00:05:46,240 --> 00:05:49,800 Speaker 1: am of the mentality that you have one life and 85 00:05:49,839 --> 00:05:51,840 Speaker 1: you've got to focus on the things that are important 86 00:05:51,839 --> 00:05:54,680 Speaker 1: to you. So find the joy in your movement and 87 00:05:54,720 --> 00:05:59,040 Speaker 1: that is priority number one. And lastly, and I'm going 88 00:05:59,080 --> 00:06:01,240 Speaker 1: to be you know, a little I don't know what 89 00:06:01,279 --> 00:06:03,800 Speaker 1: the word is here, but be honest with what your 90 00:06:03,800 --> 00:06:06,839 Speaker 1: goals are, because it's one thing. If your main priority 91 00:06:06,920 --> 00:06:09,240 Speaker 1: is like having fun in your fitness, but if you 92 00:06:09,560 --> 00:06:13,480 Speaker 1: are homed in on wanting to lose weight or increase 93 00:06:13,520 --> 00:06:17,640 Speaker 1: your muscle mass or insert x here, then it is 94 00:06:17,880 --> 00:06:20,479 Speaker 1: really going to be important that you do consult with 95 00:06:20,520 --> 00:06:23,440 Speaker 1: an expert because they are going to give you programming 96 00:06:23,560 --> 00:06:28,000 Speaker 1: or talk you through an exercise routine that can help 97 00:06:28,040 --> 00:06:30,360 Speaker 1: you get to where you want to be. As much 98 00:06:30,360 --> 00:06:33,680 Speaker 1: as having fun in fitness is like my moo, that 99 00:06:33,760 --> 00:06:36,920 Speaker 1: might not be the thing that works for you if 100 00:06:36,960 --> 00:06:41,280 Speaker 1: you have very dialed in specific goals. So be honest. 101 00:06:41,880 --> 00:06:45,160 Speaker 1: That's the best thing you can do. That is it 102 00:06:45,200 --> 00:06:46,880 Speaker 1: for this week, my friends. I'm going to link that 103 00:06:46,920 --> 00:06:49,080 Speaker 1: Shape magazine article that I mentioned at the top of 104 00:06:49,120 --> 00:06:51,080 Speaker 1: this in the show notes. But if you have any 105 00:06:51,120 --> 00:06:54,880 Speaker 1: other questions. I'm always looking for listener questions to include 106 00:06:54,960 --> 00:06:57,479 Speaker 1: in an upcoming episode. The link to leave me a 107 00:06:57,560 --> 00:07:00,599 Speaker 1: voice message and get featured on the show is in 108 00:07:01,200 --> 00:07:03,599 Speaker 1: the show notes. Make sure you're following along with Hurdle 109 00:07:03,680 --> 00:07:06,760 Speaker 1: Over at Hurdle Podcast, I am over at Emily a Body, 110 00:07:07,160 --> 00:07:10,320 Speaker 1: another hurdle conquered. Catch you guys next time.