1 00:00:18,880 --> 00:00:21,400 Speaker 1: Hey, everybody. Emily a Body popping in. 2 00:00:21,440 --> 00:00:26,520 Speaker 2: With another installment of five Minute Friday from Hurdle. Today 3 00:00:26,920 --> 00:00:31,160 Speaker 2: on the show, I want to recognize and hold space 4 00:00:31,240 --> 00:00:34,320 Speaker 2: for anyone who is just feeling really overwhelmed by everything 5 00:00:34,320 --> 00:00:37,080 Speaker 2: that's going on in the world. And I think that 6 00:00:37,680 --> 00:00:40,080 Speaker 2: the subject of today's five Minute Friday, the story that 7 00:00:40,080 --> 00:00:43,040 Speaker 2: I'm going to tell you guys, may really resonate with 8 00:00:43,120 --> 00:00:47,240 Speaker 2: you if you too are feeling like things are a 9 00:00:47,280 --> 00:00:51,040 Speaker 2: little out of your control at the moment. So this week, 10 00:00:51,360 --> 00:00:54,360 Speaker 2: I want to talk about asking for help, and it's 11 00:00:54,400 --> 00:00:57,360 Speaker 2: something that I know that I'm not really good at doing. 12 00:00:57,880 --> 00:00:59,560 Speaker 2: I think it goes hand in hand with like being 13 00:00:59,600 --> 00:01:03,400 Speaker 2: an entrepre being a confident single woman in my early thirties, 14 00:01:03,480 --> 00:01:06,319 Speaker 2: Like I like to do things on my own when 15 00:01:06,319 --> 00:01:09,039 Speaker 2: I'm going through something or struggling through something, whether it's 16 00:01:09,080 --> 00:01:12,080 Speaker 2: like an actual project or it's just an emotion, I 17 00:01:12,200 --> 00:01:16,280 Speaker 2: try to figure out how to navigate these moments on 18 00:01:16,319 --> 00:01:20,720 Speaker 2: my own. With that said, something I'm consciously working on 19 00:01:21,160 --> 00:01:24,679 Speaker 2: is getting better at asking for help or talking to 20 00:01:24,760 --> 00:01:27,720 Speaker 2: someone when I know that I don't feel okay, whether 21 00:01:28,160 --> 00:01:31,000 Speaker 2: that is you know, like a professional like a life coach, 22 00:01:31,120 --> 00:01:32,960 Speaker 2: or just reaching out to a friend and being like, 23 00:01:33,240 --> 00:01:34,800 Speaker 2: I'm really struggling with X. 24 00:01:35,360 --> 00:01:36,520 Speaker 1: It would really mean a lot to. 25 00:01:36,480 --> 00:01:39,080 Speaker 2: Me if you could do why and articulate what that 26 00:01:39,240 --> 00:01:42,760 Speaker 2: why is, Articulate how the people that care about me 27 00:01:42,840 --> 00:01:45,000 Speaker 2: can support me, because I know that they really want to. 28 00:01:45,840 --> 00:01:49,240 Speaker 2: So let me bring this in and talk about how 29 00:01:49,320 --> 00:01:50,640 Speaker 2: this showed up for me this week. 30 00:01:50,720 --> 00:01:55,520 Speaker 1: This week I. 31 00:01:53,880 --> 00:01:57,040 Speaker 2: Lost audio that I was hoping to use on the show, 32 00:01:57,240 --> 00:01:59,520 Speaker 2: and it was a really stressful moment for me because 33 00:01:59,720 --> 00:02:02,960 Speaker 2: I'm editorial calendar and I like have set this reasonable 34 00:02:02,960 --> 00:02:05,280 Speaker 2: expectation that you are all going to open up your 35 00:02:05,280 --> 00:02:08,240 Speaker 2: podcast app every Monday, Wednesday and Friday and there's gonna 36 00:02:08,240 --> 00:02:10,400 Speaker 2: be an episode of Hurdle there. And I didn't have 37 00:02:10,480 --> 00:02:13,000 Speaker 2: backup audio, Like I didn't have a backup conversation that 38 00:02:13,040 --> 00:02:15,760 Speaker 2: I could bring here, and I felt really stressed and 39 00:02:16,360 --> 00:02:18,600 Speaker 2: nervous and like, what am I going to talk about? 40 00:02:18,639 --> 00:02:20,320 Speaker 1: What's going to happen? Et cetera, et cetera. 41 00:02:21,160 --> 00:02:24,600 Speaker 2: Now, I've asked the community here on the show and 42 00:02:24,680 --> 00:02:28,200 Speaker 2: both like on social and on Instagram to submit listener 43 00:02:28,320 --> 00:02:32,920 Speaker 2: questions before, but I realized in the way that I 44 00:02:33,040 --> 00:02:36,480 Speaker 2: have worded it in the past, so that It wasn't like, hey, 45 00:02:36,520 --> 00:02:38,639 Speaker 2: I need you to do me this solid or hey 46 00:02:38,639 --> 00:02:41,359 Speaker 2: I'm really struggling with X. It was just like, if 47 00:02:41,360 --> 00:02:43,960 Speaker 2: you have a free second, can you do me a 48 00:02:44,000 --> 00:02:49,320 Speaker 2: favor and leave a voice message? Right? So on when 49 00:02:49,600 --> 00:02:52,960 Speaker 2: on Tuesday, excuse me, on Tuesday, I went to Instagram 50 00:02:53,120 --> 00:02:55,480 Speaker 2: and I like mentioned what had happened, Like, I woke 51 00:02:55,560 --> 00:02:57,640 Speaker 2: up this morning and I'm feeling stressed and I lost 52 00:02:57,639 --> 00:02:59,919 Speaker 2: this audio and I'm in a little bit of a bind, 53 00:03:00,000 --> 00:03:02,000 Speaker 2: and it would mean a lot to me if you 54 00:03:02,080 --> 00:03:04,640 Speaker 2: could help me with this thing, which was submit a 55 00:03:04,639 --> 00:03:11,080 Speaker 2: listener question. And holy wow, did the community show up. 56 00:03:11,919 --> 00:03:14,600 Speaker 2: I think over the course of like four hours, I 57 00:03:14,639 --> 00:03:20,919 Speaker 2: got something like forty different listener voicemails, sixteen of which 58 00:03:21,240 --> 00:03:24,400 Speaker 2: were in the episode on Wednesday, and I'm going to 59 00:03:24,440 --> 00:03:27,560 Speaker 2: feature one shortly in this episode. But to be honest, 60 00:03:27,800 --> 00:03:31,720 Speaker 2: this little moment, it reminded me of the power of 61 00:03:31,840 --> 00:03:36,440 Speaker 2: community and how important it is to ask for help 62 00:03:36,480 --> 00:03:39,760 Speaker 2: when you need it. And although this wasn't a dire situation, 63 00:03:40,280 --> 00:03:44,040 Speaker 2: it was a lesson that could be applied to when 64 00:03:44,160 --> 00:03:48,840 Speaker 2: things feel really dark, right, when things feel really difficult Again, 65 00:03:48,920 --> 00:03:51,280 Speaker 2: I'm someone that is so used to like trying to 66 00:03:51,360 --> 00:03:52,440 Speaker 2: navigate it solo. 67 00:03:53,000 --> 00:03:56,520 Speaker 1: But when you get vulnerable and you open. 68 00:03:56,280 --> 00:04:01,760 Speaker 2: Yourself up to assistance and are willing to say I 69 00:04:01,800 --> 00:04:05,640 Speaker 2: don't have all the answers. Yes, like saying I don't 70 00:04:05,640 --> 00:04:07,720 Speaker 2: have all the answers can feel some kind of a way. 71 00:04:08,760 --> 00:04:13,600 Speaker 2: But put that aside, right, Allow people to help you, 72 00:04:13,760 --> 00:04:18,560 Speaker 2: help yourself, Allow people to remind you that there is 73 00:04:18,800 --> 00:04:22,160 Speaker 2: good out there. Even when God, the world feels chaotic 74 00:04:22,240 --> 00:04:25,200 Speaker 2: and everything feels a little bit all over the place, 75 00:04:26,120 --> 00:04:30,000 Speaker 2: there is joy hiding in. 76 00:04:30,040 --> 00:04:31,160 Speaker 1: The difficult moments. 77 00:04:31,520 --> 00:04:35,360 Speaker 2: And sometimes because we're so caught up in our own stuff, 78 00:04:35,440 --> 00:04:37,680 Speaker 2: you know, it's it's hard to seek that joy, it's 79 00:04:37,680 --> 00:04:41,560 Speaker 2: hard to find it. But letting other people bring it 80 00:04:41,600 --> 00:04:44,440 Speaker 2: to you, letting other people know that you are loved 81 00:04:44,480 --> 00:04:45,440 Speaker 2: and important and. 82 00:04:45,400 --> 00:04:47,960 Speaker 1: Valuable, that's really special. 83 00:04:48,760 --> 00:04:51,320 Speaker 2: And so again, like this community, thank you for showing 84 00:04:51,360 --> 00:04:54,440 Speaker 2: up for me this week. It really it felt really, 85 00:04:54,480 --> 00:04:58,600 Speaker 2: really beautiful, especially because it reminds me that as someone 86 00:04:58,640 --> 00:05:00,719 Speaker 2: who's at the helm of it, you know, we have 87 00:05:00,760 --> 00:05:02,200 Speaker 2: the opportunity to help each other. 88 00:05:02,240 --> 00:05:05,480 Speaker 1: And it's not always about how I am showing up. 89 00:05:05,360 --> 00:05:08,360 Speaker 2: Here for you, although that's a big part of it, 90 00:05:09,360 --> 00:05:12,240 Speaker 2: but also how we can show up for each other. 91 00:05:13,640 --> 00:05:17,680 Speaker 2: I mentioned this I believe in last week's Five Minute Friday, 92 00:05:17,720 --> 00:05:20,080 Speaker 2: but I want to mention it again. The Not So 93 00:05:20,200 --> 00:05:23,279 Speaker 2: Secret Hurdler's Facebook group is at like almost nine hundred 94 00:05:23,279 --> 00:05:26,240 Speaker 2: and fifty members and growing right now, and the community 95 00:05:26,279 --> 00:05:28,640 Speaker 2: is really starting to pick up and it's really exciting me. 96 00:05:29,320 --> 00:05:31,960 Speaker 2: So if you haven't enjoined yet, make sure you head 97 00:05:31,960 --> 00:05:35,120 Speaker 2: on over there and go do that. My prompt for 98 00:05:35,200 --> 00:05:37,480 Speaker 2: you this week. For some reason, that felt like the 99 00:05:37,560 --> 00:05:40,839 Speaker 2: right place to plug that little audio. My prompt for 100 00:05:40,880 --> 00:05:44,240 Speaker 2: you this week, what's something that you need help with 101 00:05:44,279 --> 00:05:47,600 Speaker 2: that you haven't asked for yet? What is something that's 102 00:05:47,600 --> 00:05:50,240 Speaker 2: going on in your life that you need some help 103 00:05:50,279 --> 00:05:53,600 Speaker 2: with that you haven't asked for yet? 104 00:05:53,880 --> 00:05:56,120 Speaker 1: And now a listener question. 105 00:05:57,680 --> 00:06:00,839 Speaker 3: Hi, my name is Jesse. I'm a relative new Hurdler, 106 00:06:00,920 --> 00:06:03,679 Speaker 3: but I'm absolutely in love with the podcast and listen 107 00:06:03,760 --> 00:06:07,080 Speaker 3: all the time. I wanted to know what is your 108 00:06:07,120 --> 00:06:11,440 Speaker 3: advice for like a normal person. I find that all 109 00:06:11,480 --> 00:06:13,440 Speaker 3: of the tips and tricks that so many of the 110 00:06:13,480 --> 00:06:18,720 Speaker 3: guests and that you talk about are all in conditions 111 00:06:18,760 --> 00:06:22,160 Speaker 3: that for some of us are just not ideal. For example, 112 00:06:22,279 --> 00:06:24,919 Speaker 3: I'm already a total morning person, but I have to 113 00:06:24,960 --> 00:06:27,159 Speaker 3: wake up with an alarm because I have to be 114 00:06:27,200 --> 00:06:29,800 Speaker 3: at work by seven am. I'm a school principal and 115 00:06:29,839 --> 00:06:32,760 Speaker 3: I just have to get there. And sometimes at the 116 00:06:32,880 --> 00:06:36,120 Speaker 3: end of the night, it's really hard to keep consistent 117 00:06:36,640 --> 00:06:41,800 Speaker 3: with some of the different health tips of recent guests 118 00:06:41,920 --> 00:06:45,440 Speaker 3: and whatnot. And so how do you, without being too 119 00:06:45,440 --> 00:06:49,680 Speaker 3: hard on yourself, manage all of the tips and be 120 00:06:49,760 --> 00:06:50,719 Speaker 3: a normal person. 121 00:06:51,360 --> 00:06:56,880 Speaker 2: Hey, Jesse, throwing a little bit of shade, it seems 122 00:06:57,480 --> 00:06:57,800 Speaker 2: I'm not. 123 00:06:57,760 --> 00:06:59,320 Speaker 1: Going to be hard on you. I totally hear where 124 00:06:59,320 --> 00:07:00,160 Speaker 1: you're coming from. 125 00:07:00,640 --> 00:07:04,279 Speaker 2: I do want to say this, the alarm thing, I 126 00:07:04,360 --> 00:07:08,240 Speaker 2: get it. Not everyone has like the beautiful opportunity not 127 00:07:08,320 --> 00:07:10,000 Speaker 2: to set an alarm and just hope that they wake 128 00:07:10,080 --> 00:07:12,040 Speaker 2: up naturally at five thirty or six thirty. 129 00:07:12,360 --> 00:07:13,720 Speaker 1: That is an acquired skill. 130 00:07:13,760 --> 00:07:16,960 Speaker 2: It's one that I have somehow mastered over the last 131 00:07:17,120 --> 00:07:21,240 Speaker 2: few years. But with that said, there are other tips 132 00:07:21,240 --> 00:07:22,880 Speaker 2: and tricks that are in here that you've got to 133 00:07:22,880 --> 00:07:25,400 Speaker 2: just learn how to adapt to your own lifestyle. Right, 134 00:07:26,000 --> 00:07:29,000 Speaker 2: If you want to make positive changes for yourself, then 135 00:07:29,000 --> 00:07:31,520 Speaker 2: the first step is meeting yourself where you're at. So 136 00:07:31,560 --> 00:07:33,840 Speaker 2: if you know that you have to be at work 137 00:07:33,880 --> 00:07:36,120 Speaker 2: at seven am, and you don't have the bandwidth to 138 00:07:36,680 --> 00:07:40,200 Speaker 2: either work out, or meditate or journal before that happens. 139 00:07:40,520 --> 00:07:44,080 Speaker 2: That's okay, But then be honest with yourself about where 140 00:07:44,160 --> 00:07:47,680 Speaker 2: in your day you could realistically slip in the things 141 00:07:47,680 --> 00:07:50,680 Speaker 2: that matter to you. So maybe it's just one thing 142 00:07:50,720 --> 00:07:52,440 Speaker 2: at a time. And in fact, I would encourage you 143 00:07:52,520 --> 00:07:55,160 Speaker 2: to start with one thing at a time. So perhaps 144 00:07:55,360 --> 00:07:59,720 Speaker 2: that one thing is journaling, and you find that you 145 00:07:59,800 --> 00:08:03,760 Speaker 2: can and actually slip that practice into your routine the 146 00:08:03,840 --> 00:08:05,880 Speaker 2: moment you get to your desk. It's something that I 147 00:08:05,880 --> 00:08:08,800 Speaker 2: spoke about in this week's Listener Questions episode. I spoke 148 00:08:08,840 --> 00:08:11,640 Speaker 2: about sitting down at my desk and starting off my 149 00:08:11,720 --> 00:08:15,560 Speaker 2: work day by taking literally less than one minute to 150 00:08:15,640 --> 00:08:19,120 Speaker 2: write down three things that I am grateful for. It 151 00:08:19,160 --> 00:08:20,800 Speaker 2: doesn't have to be something that happened in the last 152 00:08:20,800 --> 00:08:24,040 Speaker 2: twenty four hours. It can be anything like I am 153 00:08:24,040 --> 00:08:27,520 Speaker 2: grateful for this super comfortable Hurdler sweatshirt that I'm wearing 154 00:08:27,600 --> 00:08:31,200 Speaker 2: in the moment, and there you go, within one minute, 155 00:08:31,440 --> 00:08:36,320 Speaker 2: you added a very positive, intentional practice to your regular routine. 156 00:08:37,320 --> 00:08:39,800 Speaker 2: Maybe it's easy to say something like I don't have 157 00:08:39,880 --> 00:08:40,800 Speaker 2: the time to work out. 158 00:08:41,200 --> 00:08:42,400 Speaker 1: Joe Holder has been on the show. 159 00:08:42,440 --> 00:08:44,760 Speaker 2: I highlighted an episode of Trained that he's on this 160 00:08:44,800 --> 00:08:47,480 Speaker 2: week in this week's Weekly Hurdle newsletter. If you don't 161 00:08:47,480 --> 00:08:50,200 Speaker 2: subscribe just yet, I highly encourage you to do so 162 00:08:50,240 --> 00:08:52,000 Speaker 2: by clicking the link on over the show notes. But 163 00:08:52,440 --> 00:08:56,120 Speaker 2: his whole thing that he talks about often is exercise, snacks, 164 00:08:56,160 --> 00:08:58,720 Speaker 2: and that there's value in small. 165 00:08:58,440 --> 00:09:00,760 Speaker 1: Doses of movement that are spread out throughout your day. 166 00:09:01,280 --> 00:09:03,840 Speaker 2: So if you're thinking I don't have time to work out, 167 00:09:03,840 --> 00:09:05,760 Speaker 2: because you're thinking I don't have a forty five minute 168 00:09:05,760 --> 00:09:07,640 Speaker 2: block before I go to work, or I'm too tired 169 00:09:07,640 --> 00:09:11,480 Speaker 2: when I get home, how can you incorporate small ballots 170 00:09:11,480 --> 00:09:14,480 Speaker 2: of regular movement into your weekly routine and then make 171 00:09:14,520 --> 00:09:18,079 Speaker 2: it a priority in a larger chunk of time, perhaps 172 00:09:18,320 --> 00:09:21,120 Speaker 2: during the weekend, or just incorporating more movement in general 173 00:09:21,200 --> 00:09:23,840 Speaker 2: to your day to day. If you're driving to work, 174 00:09:24,040 --> 00:09:26,240 Speaker 2: are you parking farther away from the door that you 175 00:09:26,280 --> 00:09:28,360 Speaker 2: walk into so that you can get in more steps? 176 00:09:29,000 --> 00:09:31,480 Speaker 2: If you are going to the grocery store, I would 177 00:09:31,559 --> 00:09:35,400 Speaker 2: challenge you to do the same thing and remember your routine. 178 00:09:35,840 --> 00:09:40,360 Speaker 2: Your wellness practices. They may resemble other peoples, but they 179 00:09:40,400 --> 00:09:44,680 Speaker 2: are yours. They belong to you. You need to incorporate 180 00:09:44,760 --> 00:09:48,800 Speaker 2: things into your life that make you happy, habits that 181 00:09:48,840 --> 00:09:53,520 Speaker 2: you will actually stick with, and don't worry about or 182 00:09:53,640 --> 00:09:56,240 Speaker 2: judge what you've got going on based on what you 183 00:09:56,280 --> 00:09:59,640 Speaker 2: see everybody else doing. Stay in your own lane, take 184 00:09:59,679 --> 00:10:02,960 Speaker 2: insp and motivation from other people, but have grace with 185 00:10:03,040 --> 00:10:06,319 Speaker 2: yourself so that you can push forward in a way 186 00:10:06,400 --> 00:10:08,040 Speaker 2: that feels harmonious. 187 00:10:08,440 --> 00:10:09,280 Speaker 1: If that makes sense. 188 00:10:09,760 --> 00:10:13,720 Speaker 2: I would be really really curious to hear from more 189 00:10:13,720 --> 00:10:17,920 Speaker 2: people who this resonates with, and these voice messages, they 190 00:10:17,960 --> 00:10:20,320 Speaker 2: help inform me on who I should talk to, who 191 00:10:20,400 --> 00:10:22,280 Speaker 2: I should speak with, who should come on the show 192 00:10:22,440 --> 00:10:24,080 Speaker 2: to give you the tips and the tricks that you're 193 00:10:24,080 --> 00:10:28,079 Speaker 2: looking for. So I hear your frustration, Jesse, I get it, 194 00:10:28,440 --> 00:10:30,680 Speaker 2: but I do think that if you meet yourself with 195 00:10:30,720 --> 00:10:34,240 Speaker 2: where you're at and have that honest conversation, then you 196 00:10:34,280 --> 00:10:38,559 Speaker 2: will find a way to incorporate healthy practices into your. 197 00:10:38,520 --> 00:10:40,760 Speaker 1: Routine that will help you feel better. 198 00:10:41,400 --> 00:10:44,199 Speaker 2: That's it for this week, and make sure you if 199 00:10:44,200 --> 00:10:48,120 Speaker 2: you're in DC, are holding March sixteenth for me and 200 00:10:48,240 --> 00:10:52,200 Speaker 2: I have an announcement. If you're in New York, yep 201 00:10:52,640 --> 00:10:55,920 Speaker 2: I said it, and you happen to be free the 202 00:10:56,000 --> 00:10:58,520 Speaker 2: afternoon of March twenty six. 203 00:10:59,240 --> 00:11:01,920 Speaker 1: Put a soft hold on that as well. 204 00:11:02,000 --> 00:11:05,360 Speaker 2: I have some special, special things I'm working on, and 205 00:11:05,440 --> 00:11:08,680 Speaker 2: I promise you I will have details asap. 206 00:11:09,840 --> 00:11:13,520 Speaker 1: Another hurdle conquered. Catch you guys next time.