1 00:00:20,200 --> 00:00:21,320 Speaker 1: What's going on? Everyone? 2 00:00:21,480 --> 00:00:25,520 Speaker 2: Emily Abadi here, you're listening to five Minute Friday from Hurdle. 3 00:00:26,520 --> 00:00:30,840 Speaker 2: I am feeling all sorts of ready for a Memorial 4 00:00:30,920 --> 00:00:36,040 Speaker 2: Day weekend in which I have absolutely no real plans. 5 00:00:36,159 --> 00:00:39,040 Speaker 2: I mean literally the things on my bucket list for 6 00:00:39,120 --> 00:00:42,800 Speaker 2: the weekend to do list. I suppose spend some time 7 00:00:42,840 --> 00:00:46,320 Speaker 2: by a pool. Check going to happen today on Friday, 8 00:00:46,920 --> 00:00:51,040 Speaker 2: clean the apartment check, probably going to do that on Saturday, 9 00:00:51,560 --> 00:00:54,800 Speaker 2: go to the beach check, going to do it on Sunday, 10 00:00:55,480 --> 00:01:01,800 Speaker 2: and find some sort of barbecue moment perhaps Monday, keeping 11 00:01:01,840 --> 00:01:05,440 Speaker 2: it low key. I feel as though I have been 12 00:01:06,120 --> 00:01:09,279 Speaker 2: a little bit all over the place with good reason. 13 00:01:09,680 --> 00:01:12,880 Speaker 2: I feel as though things are kind of rolling into 14 00:01:13,040 --> 00:01:16,000 Speaker 2: one another, that the projects that excite me, one thing 15 00:01:16,080 --> 00:01:19,720 Speaker 2: happens and then it's immediately onto a call, a zoom, 16 00:01:20,160 --> 00:01:22,840 Speaker 2: some sort of strategy thing for the thing that's happening 17 00:01:23,240 --> 00:01:26,440 Speaker 2: the following weekend. And it's lovely, don't get me wrong. 18 00:01:26,480 --> 00:01:30,560 Speaker 2: But something that I've really dialed into lately for myself 19 00:01:31,600 --> 00:01:34,479 Speaker 2: is understanding what it is that I need to do 20 00:01:35,200 --> 00:01:39,319 Speaker 2: to appreciate what's happening when it happens, Because when life 21 00:01:39,360 --> 00:01:44,400 Speaker 2: is coming at you fast, like that classic quote from 22 00:01:44,640 --> 00:01:48,120 Speaker 2: Ferris Bueller's Day Off, you miss things right. And so 23 00:01:49,000 --> 00:01:51,840 Speaker 2: I'm taking the time to write things down. I'm taking 24 00:01:51,880 --> 00:01:55,920 Speaker 2: the time to set aside time to be with myself, 25 00:01:55,960 --> 00:01:59,920 Speaker 2: which I'm traveling a lot, I'm often alone. But it's 26 00:02:00,080 --> 00:02:02,560 Speaker 2: one thing to be alone and mindlessly watching some sort 27 00:02:02,560 --> 00:02:05,120 Speaker 2: of a television show or maybe even enjoying a book 28 00:02:05,160 --> 00:02:08,240 Speaker 2: a little bit more productive use of time. But it's 29 00:02:08,280 --> 00:02:14,040 Speaker 2: another to actually be sitting with your feelings and asking yourself, 30 00:02:14,480 --> 00:02:17,600 Speaker 2: how do I feel right now? How did this feel yesterday? 31 00:02:17,960 --> 00:02:19,920 Speaker 2: What was a moment that really stuck out for me? 32 00:02:20,160 --> 00:02:23,240 Speaker 2: What was one thing that I tasted, one thing that 33 00:02:23,320 --> 00:02:26,440 Speaker 2: I said, one thing that I heard, one thing that 34 00:02:26,520 --> 00:02:30,040 Speaker 2: I smelled that I really appreciated. How can you be 35 00:02:30,240 --> 00:02:35,240 Speaker 2: more present with what is happening on a day today? 36 00:02:36,000 --> 00:02:39,880 Speaker 2: And as things have been pretty hectic, and I've been 37 00:02:39,919 --> 00:02:42,000 Speaker 2: trying to do the best I can with what I 38 00:02:42,080 --> 00:02:45,680 Speaker 2: have and navigating all the emotions that go hand in 39 00:02:45,720 --> 00:02:50,160 Speaker 2: hand with feeling slightly stretched thin that exercise that I 40 00:02:50,280 --> 00:02:55,400 Speaker 2: just mentioned the five senses touch, sight, hearing, smell, taste, 41 00:02:55,480 --> 00:02:58,760 Speaker 2: and I added said reflecting on one thing that really 42 00:02:58,800 --> 00:03:01,040 Speaker 2: stuck out to me, stay out to me in each 43 00:03:01,080 --> 00:03:04,320 Speaker 2: of those areas really helps me come into my body, 44 00:03:05,120 --> 00:03:09,320 Speaker 2: be present with what's happening, and do that next critical 45 00:03:09,360 --> 00:03:13,480 Speaker 2: step the digest. Let me give an example of how 46 00:03:13,520 --> 00:03:16,080 Speaker 2: this showed up for me recently. A couple weeks back, 47 00:03:16,520 --> 00:03:20,280 Speaker 2: I had a big event that I hosted along with Birkenstock. 48 00:03:20,560 --> 00:03:23,840 Speaker 2: I have a campaign that is coming out with Birkenstock 49 00:03:24,120 --> 00:03:27,600 Speaker 2: in the near future that I'm amped on, and that 50 00:03:27,680 --> 00:03:33,359 Speaker 2: event was on a Thursday evening. I marked off my calendar, 51 00:03:33,480 --> 00:03:38,000 Speaker 2: blocked off my calendar on Friday morning until noon to 52 00:03:38,120 --> 00:03:40,640 Speaker 2: do the things that I needed to do to reflect 53 00:03:40,880 --> 00:03:47,560 Speaker 2: on that experience, to really digest that experience. I know 54 00:03:48,240 --> 00:03:52,200 Speaker 2: that by taking this time to digest the experience, not 55 00:03:52,400 --> 00:03:55,880 Speaker 2: only can I be a better partner to perhaps the 56 00:03:55,920 --> 00:03:59,160 Speaker 2: brands that I work with, or a partner to my community, 57 00:03:59,640 --> 00:04:03,040 Speaker 2: but I can also feel more confident on how to 58 00:04:03,160 --> 00:04:06,880 Speaker 2: show up and do it yes again, but also do 59 00:04:06,960 --> 00:04:09,600 Speaker 2: it better the next time. It helps me be a 60 00:04:09,640 --> 00:04:14,520 Speaker 2: better me. And so this concept of are you digesting 61 00:04:14,560 --> 00:04:16,960 Speaker 2: your life? You're not just being present, You're not just 62 00:04:17,000 --> 00:04:20,440 Speaker 2: showing up and paying attention and giving others your all, 63 00:04:20,839 --> 00:04:23,279 Speaker 2: not staring at your phone in public. You get the gist, 64 00:04:23,800 --> 00:04:29,760 Speaker 2: but then are you taking your experiences and really paying 65 00:04:29,800 --> 00:04:33,480 Speaker 2: attention to what's going on, how they're impacting you, and 66 00:04:33,480 --> 00:04:38,040 Speaker 2: how you can use the knowledge the information that experience 67 00:04:38,160 --> 00:04:42,160 Speaker 2: to your advantage to inform your best self moving forward. 68 00:04:42,880 --> 00:04:47,080 Speaker 2: Something to think on. My listener question for you this week, 69 00:04:47,640 --> 00:04:51,160 Speaker 2: what is one experience from the past seven days that 70 00:04:51,240 --> 00:04:53,239 Speaker 2: you want to take time and have a post mortemon 71 00:04:53,839 --> 00:04:57,400 Speaker 2: What is one experience from the past seven days that 72 00:04:57,480 --> 00:05:00,760 Speaker 2: you want to take some time to digest and have 73 00:05:00,800 --> 00:05:04,200 Speaker 2: a post More tom on and now a listener question. 74 00:05:06,200 --> 00:05:09,760 Speaker 1: Hi Emily, this is Leah in New York City, longtime listener, 75 00:05:09,839 --> 00:05:12,960 Speaker 1: first time caller. I know you've addressed burnout and when 76 00:05:13,040 --> 00:05:15,360 Speaker 1: to listen to your body when it's saying it needs rest, 77 00:05:15,440 --> 00:05:19,440 Speaker 1: But how do you mentally get over that hurdle pun 78 00:05:19,480 --> 00:05:24,039 Speaker 1: intended of being okay with resting. I am someone who 79 00:05:24,080 --> 00:05:26,520 Speaker 1: tells myself every week to take a rest day and 80 00:05:26,760 --> 00:05:29,000 Speaker 1: doesn't always end up that way because then I feel 81 00:05:29,000 --> 00:05:31,960 Speaker 1: bad about it. I feel like these days there's a 82 00:05:31,960 --> 00:05:34,520 Speaker 1: lot of outside pressure to always be going harder or 83 00:05:34,600 --> 00:05:37,520 Speaker 1: running more miles, getting in those workouts every day, and 84 00:05:37,600 --> 00:05:40,880 Speaker 1: I wanted to see how you combat those external factors 85 00:05:40,920 --> 00:05:43,600 Speaker 1: and just be confident in a rest day without feeling 86 00:05:43,600 --> 00:05:46,520 Speaker 1: like your progress is stinted or that your body actually 87 00:05:46,560 --> 00:05:48,719 Speaker 1: doesn't need it, or you just feel bad about not 88 00:05:48,800 --> 00:05:51,320 Speaker 1: doing a lot for a day. Thank you so much 89 00:05:51,360 --> 00:05:53,479 Speaker 1: for always being so open and honest with us, and 90 00:05:53,680 --> 00:05:54,840 Speaker 1: have a good one. 91 00:05:55,200 --> 00:05:58,440 Speaker 2: You know, Leo. What's ironic is I took a rest 92 00:05:58,520 --> 00:06:03,279 Speaker 2: day today and it's been a minute since I have 93 00:06:03,760 --> 00:06:06,080 Speaker 2: gone to bed the night before a day where I 94 00:06:06,080 --> 00:06:10,280 Speaker 2: don't have a strength workout and didn't think to myself like, oh, 95 00:06:10,279 --> 00:06:12,120 Speaker 2: I still have a run tomorrow, I'm going to go 96 00:06:12,120 --> 00:06:16,120 Speaker 2: to yoga tomorrow or whatever. No, I woke up today 97 00:06:16,320 --> 00:06:19,280 Speaker 2: and knew that the only thing that I was going 98 00:06:19,320 --> 00:06:22,360 Speaker 2: to do to move my body was to go on 99 00:06:22,400 --> 00:06:27,600 Speaker 2: a very nice, leisurely three mile walk with some coffee 100 00:06:27,760 --> 00:06:33,200 Speaker 2: around my neighborhood. What you're saying, however, is entirely understandable. Right. 101 00:06:33,320 --> 00:06:36,320 Speaker 2: It's this external pressure that we're always supposed to be 102 00:06:36,400 --> 00:06:41,720 Speaker 2: doing something. But I would encourage you to reframe the 103 00:06:41,760 --> 00:06:45,200 Speaker 2: way that you're thinking about a rest day, and you 104 00:06:45,240 --> 00:06:47,640 Speaker 2: can do this in two ways. The first thing is 105 00:06:47,680 --> 00:06:51,400 Speaker 2: a rest day doesn't mean that you are entirely off 106 00:06:51,440 --> 00:06:53,599 Speaker 2: of all forms of movement. You want to be moving 107 00:06:53,640 --> 00:06:57,200 Speaker 2: your body in some way throughout the day, even if 108 00:06:57,279 --> 00:07:00,640 Speaker 2: it is something as simple as closing your rings. If 109 00:07:00,680 --> 00:07:02,920 Speaker 2: you happen to wear an Apple watch, so that means 110 00:07:03,120 --> 00:07:06,960 Speaker 2: you're standing up over the course of ten hours at 111 00:07:07,000 --> 00:07:10,200 Speaker 2: some point right you're moving your body, walking a certain 112 00:07:10,240 --> 00:07:13,040 Speaker 2: amount of steps that make you feel good. You're getting 113 00:07:13,120 --> 00:07:15,720 Speaker 2: in those thirty minutes of exercise. And I say the 114 00:07:15,760 --> 00:07:19,720 Speaker 2: word exercise here in air quotes because exercise on your 115 00:07:19,760 --> 00:07:22,840 Speaker 2: rest day could be, just like I explained earlier, a 116 00:07:22,960 --> 00:07:25,520 Speaker 2: nice walk in the morning. It could be if you 117 00:07:25,600 --> 00:07:28,080 Speaker 2: happen to live in the suburbs, I'm like me parking 118 00:07:28,120 --> 00:07:30,400 Speaker 2: farther away from a store that you're going into to 119 00:07:30,480 --> 00:07:33,760 Speaker 2: run an Errand it might be taking your afternoon meeting 120 00:07:33,760 --> 00:07:37,000 Speaker 2: with your boss off of a zoom and walking around 121 00:07:37,040 --> 00:07:40,920 Speaker 2: the block, or even just some light stretching. Whatever it is. 122 00:07:41,000 --> 00:07:43,640 Speaker 2: Reframing the way that you think about the word rest 123 00:07:43,960 --> 00:07:48,240 Speaker 2: to encompass the fact that you're resting from what otherwise 124 00:07:48,560 --> 00:07:52,600 Speaker 2: you may associate as your go to way to sweat. 125 00:07:52,920 --> 00:07:55,880 Speaker 2: So your rest day maybe the day that you don't 126 00:07:55,880 --> 00:07:58,760 Speaker 2: go for a run, or you don't lift weights, or 127 00:07:59,000 --> 00:08:01,400 Speaker 2: you don't go to the Dan cardioclass that you've been 128 00:08:01,440 --> 00:08:05,480 Speaker 2: loving on for the last three months. Instead, ask yourself, 129 00:08:05,520 --> 00:08:07,960 Speaker 2: what is a nourishing way that I can move my 130 00:08:08,080 --> 00:08:12,640 Speaker 2: body that gives back to myself, that feels good, and 131 00:08:12,760 --> 00:08:16,000 Speaker 2: that is the new rest day. The other thing to 132 00:08:16,080 --> 00:08:18,520 Speaker 2: take into account on a rest day is that you 133 00:08:18,680 --> 00:08:22,520 Speaker 2: are doing something kind for yourself. You are giving your 134 00:08:22,560 --> 00:08:27,240 Speaker 2: body a gift, and you're also enabling yourself to take 135 00:08:27,280 --> 00:08:30,240 Speaker 2: the time that otherwise would be spent perhaps working out, 136 00:08:30,560 --> 00:08:33,800 Speaker 2: and invest that in other things like your family, like 137 00:08:33,880 --> 00:08:37,280 Speaker 2: your work. Remember that a day of rest also allows 138 00:08:37,320 --> 00:08:41,360 Speaker 2: your body to repair tissues that are damaged from exercise. 139 00:08:41,440 --> 00:08:43,760 Speaker 2: Not to be alarmed, it's a normal part of exercise. 140 00:08:43,760 --> 00:08:46,160 Speaker 2: There are small micro tears that happen in the muscles 141 00:08:46,200 --> 00:08:49,400 Speaker 2: that naturally repair themselves over the course of forty eight hours. 142 00:08:49,400 --> 00:08:52,520 Speaker 2: So with that said, by giving yourself this time to 143 00:08:52,600 --> 00:08:56,000 Speaker 2: allow your body to heal, you are actually allowing and 144 00:08:56,160 --> 00:09:00,840 Speaker 2: helping yourself show up better in the long haul. There's 145 00:09:00,880 --> 00:09:03,080 Speaker 2: gonna be a point, and candidly, I felt like I 146 00:09:03,160 --> 00:09:05,080 Speaker 2: was there last night when I was running over the 147 00:09:05,080 --> 00:09:08,679 Speaker 2: Williamsburg Bridge. I went to go support a friend an 148 00:09:08,679 --> 00:09:11,200 Speaker 2: event that she was hosting and involved a run and 149 00:09:11,240 --> 00:09:14,680 Speaker 2: then some really awesome breath work shout out to Christina Centenari. 150 00:09:15,200 --> 00:09:19,160 Speaker 2: And I was running up the bridge and I felt 151 00:09:19,160 --> 00:09:21,920 Speaker 2: like I had nothing to give, and it was a 152 00:09:21,960 --> 00:09:26,520 Speaker 2: blaring signal. It was like, Emily, take a second, It's okay. 153 00:09:26,920 --> 00:09:28,880 Speaker 2: And so I went to bed and I woke up 154 00:09:28,920 --> 00:09:34,920 Speaker 2: today and I embraced the rest day. Again. It's not easy, right, 155 00:09:35,280 --> 00:09:38,320 Speaker 2: and I understand that societal pressure that you're talking about, 156 00:09:38,679 --> 00:09:42,000 Speaker 2: but remember you only have one body, and in order 157 00:09:42,080 --> 00:09:44,120 Speaker 2: to do the things that excite you, in order to 158 00:09:44,160 --> 00:09:46,080 Speaker 2: move the way that you want to, you need to 159 00:09:46,120 --> 00:09:51,520 Speaker 2: prioritize recovery to be a better you. Now, make sure 160 00:09:51,679 --> 00:09:54,160 Speaker 2: you're following along with me over on social It's over 161 00:09:54,200 --> 00:09:57,400 Speaker 2: at Emily Body and at Hurdle podcast. 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