1 00:00:21,040 --> 00:00:23,000 Speaker 1: Hey, everyone, Emily a body here. 2 00:00:23,200 --> 00:00:27,600 Speaker 2: You are listening to another installment of five Minute Friday 3 00:00:27,920 --> 00:00:32,159 Speaker 2: from Hurdle. I want to be transparent with you because 4 00:00:32,600 --> 00:00:36,120 Speaker 2: this is something I've been thinking a lot about when 5 00:00:36,240 --> 00:00:39,040 Speaker 2: I think about the content that I create for the 6 00:00:39,040 --> 00:00:43,479 Speaker 2: feed here on Hurdle. I know that many of you 7 00:00:43,760 --> 00:00:50,080 Speaker 2: like five Minute Friday. However, I think about what I 8 00:00:50,159 --> 00:00:53,920 Speaker 2: want to accomplish, and a big part of me thinks 9 00:00:54,040 --> 00:00:59,280 Speaker 2: that with time, five Minute Friday may have to phase out. 10 00:00:59,360 --> 00:01:02,160 Speaker 2: And I say that here right now because I want 11 00:01:02,200 --> 00:01:05,040 Speaker 2: your feedback. Sometimes I'm I'm in the feed here and 12 00:01:05,360 --> 00:01:09,000 Speaker 2: I'm asking you for listener questions and thoughts and asking 13 00:01:09,040 --> 00:01:11,560 Speaker 2: for feedback. And I do that because I want this 14 00:01:11,640 --> 00:01:13,679 Speaker 2: to be a place that you come and you feel 15 00:01:13,680 --> 00:01:17,160 Speaker 2: like your opinion, your voice, your input is heard, and 16 00:01:17,440 --> 00:01:20,560 Speaker 2: that I see you and I do so I'm just 17 00:01:21,120 --> 00:01:23,840 Speaker 2: starting to think about what that might look like and 18 00:01:23,880 --> 00:01:26,679 Speaker 2: what that might enable me to do if it frees 19 00:01:26,760 --> 00:01:29,560 Speaker 2: up some more of my bandwidth. It's not going anywhere 20 00:01:29,600 --> 00:01:34,480 Speaker 2: just yet. But if you love five Minute Friday, can 21 00:01:34,520 --> 00:01:36,920 Speaker 2: you like hit me up on the Gram? Can you 22 00:01:37,400 --> 00:01:41,440 Speaker 2: share the episode on your Instagram story? Can you send 23 00:01:41,520 --> 00:01:44,360 Speaker 2: it to a friend? Let me know, let me feel 24 00:01:44,400 --> 00:01:46,520 Speaker 2: the love, and maybe that will help me decide what 25 00:01:46,600 --> 00:01:49,080 Speaker 2: I want to do with this segment of the show. 26 00:01:49,280 --> 00:01:53,120 Speaker 2: But I digress. It is Friday. I am so ready 27 00:01:53,120 --> 00:01:55,480 Speaker 2: for Friday. I'm so ready for the weekend. I'm going 28 00:01:55,560 --> 00:01:57,560 Speaker 2: to be heading out on a little ski a weekend 29 00:01:57,600 --> 00:01:59,960 Speaker 2: with some of my dearest friends. One of my clothes 30 00:02:00,160 --> 00:02:04,920 Speaker 2: his friends finally comes back. Got back yesterday from she 31 00:02:05,040 --> 00:02:07,440 Speaker 2: left for the holidays and just never came back for 32 00:02:08,000 --> 00:02:10,440 Speaker 2: almost two months now, So I'm happy to have her 33 00:02:10,520 --> 00:02:12,640 Speaker 2: back and I'm happy to spend some time with some 34 00:02:12,760 --> 00:02:17,440 Speaker 2: good people this week. For five Minute Friday, I do 35 00:02:17,520 --> 00:02:20,040 Speaker 2: want to talk about making the time. I know last 36 00:02:20,040 --> 00:02:22,560 Speaker 2: week I touched a lot on the concept of self love, 37 00:02:22,600 --> 00:02:26,720 Speaker 2: and I really saw that come into practice again on Thursday, 38 00:02:27,280 --> 00:02:30,400 Speaker 2: when I was thinking about how I knew I would 39 00:02:30,400 --> 00:02:32,640 Speaker 2: feel if I made the time to work out at 40 00:02:32,639 --> 00:02:35,600 Speaker 2: a time I don't typically work out. I had spent 41 00:02:35,840 --> 00:02:38,959 Speaker 2: the previous twenty four hours visiting my mom in Connecticut, 42 00:02:39,360 --> 00:02:42,480 Speaker 2: and I wanted so desperately to move my body, but 43 00:02:42,639 --> 00:02:46,240 Speaker 2: also new I had a mounting to do list, which 44 00:02:46,280 --> 00:02:48,840 Speaker 2: feels extra overwhelming when you're looking at the to do 45 00:02:49,040 --> 00:02:52,080 Speaker 2: list knowing that it's already mid afternoon and there is 46 00:02:52,120 --> 00:02:55,200 Speaker 2: a lot you want to get done before your head 47 00:02:55,560 --> 00:03:01,160 Speaker 2: hits the pillow. And so I told myself, all you 48 00:03:01,280 --> 00:03:03,680 Speaker 2: need is twenty minutes. And I think that this is 49 00:03:03,760 --> 00:03:07,160 Speaker 2: oftentimes the biggest barrier when it comes to making fitness 50 00:03:07,200 --> 00:03:10,560 Speaker 2: or regular habit, or establishing anything that you want to 51 00:03:10,600 --> 00:03:14,200 Speaker 2: be a regular routine as a part of your day 52 00:03:14,240 --> 00:03:17,640 Speaker 2: to day. We think that you need to give it 53 00:03:17,720 --> 00:03:21,200 Speaker 2: such a massive time block and thus make a massive 54 00:03:21,240 --> 00:03:24,920 Speaker 2: commitment right off the bat. But what if you were 55 00:03:25,400 --> 00:03:29,240 Speaker 2: to break things up into smaller, little doables make that 56 00:03:29,440 --> 00:03:33,560 Speaker 2: action item feel less overwhelming. And so I told myself 57 00:03:34,000 --> 00:03:34,800 Speaker 2: twenty minutes. 58 00:03:35,480 --> 00:03:36,000 Speaker 1: That's it. 59 00:03:36,560 --> 00:03:40,480 Speaker 2: And this twenty minutes might look different than twenty minutes 60 00:03:40,560 --> 00:03:42,680 Speaker 2: could have looked a year ago when my body was 61 00:03:42,720 --> 00:03:45,600 Speaker 2: in a different place, and that's okay. 62 00:03:46,200 --> 00:03:48,920 Speaker 1: I knew that all I would do was. 63 00:03:49,000 --> 00:03:53,200 Speaker 2: Run walk two minutes on, one minute off for twenty minutes, 64 00:03:53,840 --> 00:03:56,440 Speaker 2: and that was going to be the extra movement for 65 00:03:56,480 --> 00:03:58,400 Speaker 2: the day. That was going to be the little extra 66 00:03:58,480 --> 00:04:01,520 Speaker 2: boost that I needed to feel better in my body 67 00:04:01,560 --> 00:04:03,120 Speaker 2: so that I could get. 68 00:04:02,960 --> 00:04:04,840 Speaker 1: Everything else done. 69 00:04:04,920 --> 00:04:09,440 Speaker 2: And admittedly I felt really reluctant to start, even though 70 00:04:09,520 --> 00:04:12,600 Speaker 2: I was already wearing my workout clothes, just conveniently ready. 71 00:04:13,480 --> 00:04:16,360 Speaker 2: And I went down onto that treadmill and I stood 72 00:04:16,360 --> 00:04:20,600 Speaker 2: there and it was gloomy outside, and I thought about 73 00:04:20,680 --> 00:04:22,800 Speaker 2: so many other things that I'd rather be doing, but 74 00:04:22,839 --> 00:04:27,800 Speaker 2: I also remembered how I wanted to feel, and so 75 00:04:27,880 --> 00:04:32,000 Speaker 2: I began, and with each step I grew more and 76 00:04:32,080 --> 00:04:35,719 Speaker 2: more confident in the decision, knowing that making this time 77 00:04:35,800 --> 00:04:39,719 Speaker 2: for me was the right call. And when I got 78 00:04:39,800 --> 00:04:42,160 Speaker 2: off that tread when I got to that final rep, 79 00:04:42,200 --> 00:04:44,800 Speaker 2: and I remember my face like my cheeks hurt because 80 00:04:44,800 --> 00:04:46,320 Speaker 2: I was just I was smiling. 81 00:04:46,640 --> 00:04:49,160 Speaker 1: I was running alone in the gym. 82 00:04:48,960 --> 00:04:52,560 Speaker 2: And I was smiling, and I was so happy that 83 00:04:52,680 --> 00:04:57,000 Speaker 2: I invested that time in myself that I had the 84 00:04:57,080 --> 00:05:01,000 Speaker 2: grace with myself to know that it may not have been, 85 00:05:01,360 --> 00:05:05,320 Speaker 2: you know, quote unquote the ideal situation in my life. 86 00:05:05,520 --> 00:05:07,880 Speaker 2: What I've rather been running for the full twenty minutes, 87 00:05:07,880 --> 00:05:09,640 Speaker 2: of course, but my foot is not allowing that for 88 00:05:09,720 --> 00:05:13,200 Speaker 2: me right now. So I met myself with where I 89 00:05:13,279 --> 00:05:16,359 Speaker 2: was at. I did what I could the best that 90 00:05:16,440 --> 00:05:21,280 Speaker 2: I could within that small time period, and with that 91 00:05:21,400 --> 00:05:24,640 Speaker 2: level of contentment and satisfaction, I brought that into the 92 00:05:24,640 --> 00:05:27,440 Speaker 2: rest of my day and was able to execute to 93 00:05:27,520 --> 00:05:30,839 Speaker 2: the best of my ability. And man did it feel good? 94 00:05:31,640 --> 00:05:35,000 Speaker 2: Man died making that time feel good. And so I 95 00:05:35,080 --> 00:05:38,080 Speaker 2: tell you this story for two reasons. One to serve 96 00:05:38,120 --> 00:05:40,720 Speaker 2: as a reminder that sometimes you just got to start small. 97 00:05:41,600 --> 00:05:45,680 Speaker 2: Start small, meet yourself with where you're at. From there 98 00:05:45,839 --> 00:05:50,400 Speaker 2: you can build. But even your biggest accomplishments, even your 99 00:05:50,480 --> 00:05:55,080 Speaker 2: loftiest goals, to get to them. To accomplish these things, 100 00:05:55,120 --> 00:06:00,080 Speaker 2: you've got to start somewhere, and then too not to 101 00:06:00,000 --> 00:06:05,200 Speaker 2: you know, overkill this concept of investing in yourself, making 102 00:06:05,279 --> 00:06:08,599 Speaker 2: time for that self care, that self love. But man, 103 00:06:08,720 --> 00:06:11,680 Speaker 2: was I better for making that time today? And so 104 00:06:11,960 --> 00:06:14,280 Speaker 2: be honest with yourself. What is it that you need 105 00:06:14,320 --> 00:06:16,440 Speaker 2: so that you can show up and be your best you? 106 00:06:17,480 --> 00:06:20,000 Speaker 2: And that's going to differ from day to day, and 107 00:06:20,160 --> 00:06:25,120 Speaker 2: know that that's Okay. My prompt for you this week 108 00:06:25,800 --> 00:06:28,279 Speaker 2: if you were to take twenty minutes this week to 109 00:06:28,320 --> 00:06:32,760 Speaker 2: do something for you that's not yet planned, what is 110 00:06:32,760 --> 00:06:35,400 Speaker 2: that then going to be? Again, you have twenty minutes 111 00:06:35,440 --> 00:06:38,359 Speaker 2: to do something for you this weekend. What are you 112 00:06:38,400 --> 00:06:43,280 Speaker 2: going to do for you? And now a listener question, Hey, Emily, 113 00:06:43,400 --> 00:06:44,279 Speaker 2: I have a question. 114 00:06:44,800 --> 00:06:48,880 Speaker 3: I was curious how you hold yourself accountable when starting 115 00:06:49,040 --> 00:06:52,960 Speaker 3: new things. I tend to be somebody who loves to 116 00:06:53,000 --> 00:06:55,560 Speaker 3: start new things, and I start off strong, but then 117 00:06:55,600 --> 00:06:58,440 Speaker 3: it fizzles out and I don't know how. 118 00:06:58,320 --> 00:06:59,160 Speaker 1: To get back to it. 119 00:07:00,080 --> 00:07:02,440 Speaker 3: So curious how you hold yourself accountable when you're starting 120 00:07:02,520 --> 00:07:05,400 Speaker 3: new things to keep it going and maintain that consistency. 121 00:07:06,440 --> 00:07:09,600 Speaker 2: Let me just throw this out there. This happens to everyone, right. 122 00:07:09,720 --> 00:07:12,600 Speaker 2: You can be the most diligent human in the world 123 00:07:12,640 --> 00:07:15,960 Speaker 2: and still slip up on your goals. There are two 124 00:07:16,600 --> 00:07:19,320 Speaker 2: massive pieces of advice that I can offer when it 125 00:07:19,360 --> 00:07:22,840 Speaker 2: comes to establishing a consistent routine and going after your 126 00:07:22,880 --> 00:07:28,200 Speaker 2: big goals. The first thing is knowing your why. Take 127 00:07:28,280 --> 00:07:32,280 Speaker 2: the time to write down why whatever it is that 128 00:07:32,320 --> 00:07:35,160 Speaker 2: you are working on that you are working toward is 129 00:07:35,280 --> 00:07:38,480 Speaker 2: important to you. Really put some thought into it, put 130 00:07:38,600 --> 00:07:43,920 Speaker 2: some time into articulating exactly why this thing is it 131 00:07:44,440 --> 00:07:48,760 Speaker 2: for you. Knowing that why, writing down why this is 132 00:07:48,800 --> 00:07:51,520 Speaker 2: going to make you better, why this is important to you, 133 00:07:52,080 --> 00:07:54,280 Speaker 2: is going to be the thing that you fall back 134 00:07:54,360 --> 00:07:57,600 Speaker 2: on in the moments where your motivation is waning. Like 135 00:07:57,640 --> 00:08:01,880 Speaker 2: my story today that twenty minute period of movement. I 136 00:08:02,040 --> 00:08:04,840 Speaker 2: know how I want to feel, and that why is 137 00:08:04,880 --> 00:08:06,840 Speaker 2: what helped me show up to the treadmill in the 138 00:08:06,840 --> 00:08:09,560 Speaker 2: first place. So knowing your why taking the time to 139 00:08:09,640 --> 00:08:13,440 Speaker 2: articulate that is tip number one and tip number two. 140 00:08:13,960 --> 00:08:17,560 Speaker 2: Find an accountability partner. Talk to someone about whatever it 141 00:08:17,720 --> 00:08:20,600 Speaker 2: is that you're after and know that you can lean 142 00:08:20,680 --> 00:08:24,200 Speaker 2: on them when that motivation is waning, because yes, the 143 00:08:24,280 --> 00:08:26,679 Speaker 2: why is important, but there are going to be days 144 00:08:26,680 --> 00:08:28,760 Speaker 2: where it just feels like it's not on the tank. 145 00:08:29,240 --> 00:08:32,080 Speaker 2: And so having someone that you can depend on, having 146 00:08:32,160 --> 00:08:34,240 Speaker 2: someone that cares about you, that you can vent to 147 00:08:34,400 --> 00:08:37,640 Speaker 2: about your frustrations and they can do the same with theirs, 148 00:08:37,960 --> 00:08:41,960 Speaker 2: that relationship is going to be so so major for 149 00:08:42,080 --> 00:08:44,880 Speaker 2: you to get to where you want to be. Plus, 150 00:08:45,240 --> 00:08:48,360 Speaker 2: if this person is participating in whatever it is that 151 00:08:48,440 --> 00:08:51,800 Speaker 2: you want to do, especially if it is let's say, 152 00:08:52,000 --> 00:08:56,160 Speaker 2: a workout or exercise. Research shows that if you work 153 00:08:56,200 --> 00:08:59,560 Speaker 2: out or run let's say, with someone that is a 154 00:08:59,559 --> 00:09:02,679 Speaker 2: little bit more capable than you, now only will you 155 00:09:02,800 --> 00:09:06,760 Speaker 2: be encouraged by working out with them to go for longer, 156 00:09:07,000 --> 00:09:10,760 Speaker 2: but you will also work out harder. So hey, an 157 00:09:10,760 --> 00:09:14,560 Speaker 2: added boost to be motivated by people that are just 158 00:09:14,600 --> 00:09:18,520 Speaker 2: as great, if not better than you are. That's it 159 00:09:18,600 --> 00:09:21,240 Speaker 2: for this week. Like I said, I want you to 160 00:09:21,240 --> 00:09:23,440 Speaker 2: share this episode with a friend. I want your feedback. 161 00:09:23,480 --> 00:09:26,040 Speaker 2: I'm here, I am all ears, and I also want 162 00:09:26,280 --> 00:09:30,000 Speaker 2: your listener questions. I need them to make five minute Friday. 163 00:09:30,080 --> 00:09:32,439 Speaker 2: So if you have a second, head on into the 164 00:09:32,440 --> 00:09:34,680 Speaker 2: show notes click leave me a voice message. 165 00:09:34,840 --> 00:09:37,160 Speaker 1: No topic is off limits. 166 00:09:37,360 --> 00:09:40,240 Speaker 2: If for some reason you have an issue with that page, 167 00:09:40,360 --> 00:09:43,600 Speaker 2: feel free to email me a voice note from your phone. 168 00:09:43,679 --> 00:09:46,800 Speaker 2: Literally just open voice recordings, record something and send it 169 00:09:46,800 --> 00:09:50,920 Speaker 2: to Hello at hurdle dot us. Make sure you're following 170 00:09:50,920 --> 00:09:53,320 Speaker 2: along with hurdle over on social It's at Hurdle podcast. 171 00:09:53,400 --> 00:09:58,160 Speaker 2: I myself am over at Emily Avadi another hurdle conquered. 172 00:09:58,640 --> 00:09:59,640 Speaker 1: Catch you guys next time 173 00:10:03,200 --> 00:10:03,240 Speaker 3: In