1 00:00:20,120 --> 00:00:23,479 Speaker 1: Hey, everybody, Emily A Vadi here, you are listening to 2 00:00:23,680 --> 00:00:26,480 Speaker 1: five Minute Friday? Can I tell you when a couple 3 00:00:26,560 --> 00:00:28,920 Speaker 1: of weeks go by and I don't do one of these? 4 00:00:30,240 --> 00:00:32,880 Speaker 1: I know this is a one sided conversation except for 5 00:00:32,920 --> 00:00:37,279 Speaker 1: the interactions that we have on social over email and 6 00:00:37,800 --> 00:00:41,599 Speaker 1: direct message, But I think to myself, like, Oh, it's 7 00:00:41,600 --> 00:00:44,040 Speaker 1: been so long since we've had a moment to catch up. 8 00:00:44,880 --> 00:00:48,920 Speaker 1: Do you feel that way? Am I crazy? I'm unsure? Yeah, 9 00:00:48,960 --> 00:00:51,199 Speaker 1: since I last did a five Minute Friday. I mean 10 00:00:51,200 --> 00:00:54,440 Speaker 1: We're in a new year at twenty twenty four has 11 00:00:54,480 --> 00:00:57,560 Speaker 1: really started off in a way that makes me feel excited. 12 00:00:58,080 --> 00:01:03,440 Speaker 1: I'm locking in opportunity and gigs for work. I'm really 13 00:01:03,640 --> 00:01:06,160 Speaker 1: on my health and wellness game. I've been sticking with 14 00:01:06,319 --> 00:01:09,640 Speaker 1: a slew of my habits which make me feel energized 15 00:01:09,640 --> 00:01:14,039 Speaker 1: and excited. One of my goals for the year was 16 00:01:14,120 --> 00:01:19,520 Speaker 1: to really lock back into my morning routine, and for 17 00:01:19,640 --> 00:01:22,480 Speaker 1: me now, I make it a point not to touch 18 00:01:22,520 --> 00:01:26,759 Speaker 1: my phone until after I'm done with my breath work 19 00:01:26,800 --> 00:01:29,960 Speaker 1: and journaling practice, which means that it'll be at least 20 00:01:30,040 --> 00:01:33,880 Speaker 1: fifteen twenty thirty minutes in the morning before I'm checking 21 00:01:33,920 --> 00:01:37,560 Speaker 1: it out. What I've come to realize is that nothing 22 00:01:37,800 --> 00:01:40,919 Speaker 1: time sensitive is going to happen in those thirty minutes 23 00:01:40,959 --> 00:01:44,880 Speaker 1: more often than not. I'm talking for except extreme circumstances 24 00:01:44,959 --> 00:01:48,720 Speaker 1: and for me having that space for myself. The morning 25 00:01:48,720 --> 00:01:51,320 Speaker 1: as a whole is a really big This is Emily time, 26 00:01:51,840 --> 00:01:55,600 Speaker 1: but that extra thirty minutes being disconnected from the world, 27 00:01:55,640 --> 00:01:59,520 Speaker 1: where I have that space to breathe and to do 28 00:01:59,600 --> 00:02:03,600 Speaker 1: things for me and feels really really good. So yeah, 29 00:02:03,720 --> 00:02:07,120 Speaker 1: I wake up, and I make my coffee, and I 30 00:02:07,200 --> 00:02:11,600 Speaker 1: do the open nervous system reset and I'll link to 31 00:02:11,639 --> 00:02:13,400 Speaker 1: that in the show notes if you're interested in getting 32 00:02:13,400 --> 00:02:16,560 Speaker 1: in on the free classes. And then I journal, and 33 00:02:16,600 --> 00:02:18,520 Speaker 1: I just started in a new journal. I think there 34 00:02:18,520 --> 00:02:20,720 Speaker 1: are a few feelings in the world that feel better 35 00:02:20,760 --> 00:02:25,359 Speaker 1: than that having a fresh start on paper. And then 36 00:02:25,760 --> 00:02:28,480 Speaker 1: I go about the rest of my day. I usually 37 00:02:28,480 --> 00:02:30,440 Speaker 1: work out in some way, or I go outside for 38 00:02:30,480 --> 00:02:33,160 Speaker 1: a walk, I get back in, I make my omelet. 39 00:02:33,280 --> 00:02:36,120 Speaker 1: I'm doing whole thirty right now. That even feels good. 40 00:02:36,520 --> 00:02:40,200 Speaker 1: I'm also doing mostly dry January, with the exception of 41 00:02:40,680 --> 00:02:44,240 Speaker 1: dates or like planned events, so I've only had one 42 00:02:44,360 --> 00:02:47,560 Speaker 1: evening of two beverages so far. We're twelve days in 43 00:02:47,720 --> 00:02:52,640 Speaker 1: which feels really refreshing, and then I shake up my 44 00:02:52,680 --> 00:02:55,399 Speaker 1: ag one and I come to my desk, and that's 45 00:02:55,440 --> 00:02:59,400 Speaker 1: every morning, and that's feeling really good for me. Something 46 00:02:59,440 --> 00:03:01,880 Speaker 1: that's not so good, and what I want to talk 47 00:03:01,880 --> 00:03:06,200 Speaker 1: about here is my ribs. So last week I was 48 00:03:06,240 --> 00:03:10,200 Speaker 1: on a run in Brooklyn and I was running by 49 00:03:10,480 --> 00:03:13,360 Speaker 1: a large baseball field and next to it there was 50 00:03:13,400 --> 00:03:18,280 Speaker 1: a ton of uneven sidewalk and I just my foot 51 00:03:18,320 --> 00:03:20,360 Speaker 1: hit the ground the wrong way. I kicked it the 52 00:03:20,360 --> 00:03:23,000 Speaker 1: wrong way, and I went flying. I was in the 53 00:03:23,040 --> 00:03:25,920 Speaker 1: middle of an interval rep, so I was running faster 54 00:03:26,040 --> 00:03:30,000 Speaker 1: than my normal pace, and I remember being in the 55 00:03:30,040 --> 00:03:32,320 Speaker 1: air and then I was not, and then I was 56 00:03:32,360 --> 00:03:35,320 Speaker 1: on the ground, and then all the pain started and 57 00:03:35,440 --> 00:03:39,800 Speaker 1: I was bleeding my hand, my knee. I ripped my pants, 58 00:03:39,920 --> 00:03:44,160 Speaker 1: my leggings, and my shirt. Thankfully, my favorite athletic vest 59 00:03:44,360 --> 00:03:49,240 Speaker 1: did not rip. And I was just audibly saying to myself, like, 60 00:03:49,240 --> 00:03:53,080 Speaker 1: you're fine, You're fine, You're fine, like telling myself that 61 00:03:53,160 --> 00:03:55,800 Speaker 1: I was okay because there was absolutely no one around. 62 00:03:56,320 --> 00:03:59,160 Speaker 1: And it wasn't until I got home. And then later 63 00:03:59,280 --> 00:04:01,480 Speaker 1: on as the date progressed, and the same thing happened 64 00:04:01,480 --> 00:04:04,839 Speaker 1: when I injured my shoulder in a bike accident last year, 65 00:04:05,200 --> 00:04:08,000 Speaker 1: that I started to feel a lot of discomfort in 66 00:04:08,080 --> 00:04:11,320 Speaker 1: my rib area, specifically like my mid chest closer to 67 00:04:11,360 --> 00:04:15,640 Speaker 1: my breastbone, like under my left breast. I guess there's 68 00:04:15,680 --> 00:04:18,520 Speaker 1: like no cute way to say that. And I noticed 69 00:04:18,640 --> 00:04:23,320 Speaker 1: as I breathed in it would hurt more, especially deep breathing. 70 00:04:23,880 --> 00:04:26,039 Speaker 1: And then when I tried to lie down, I was 71 00:04:26,120 --> 00:04:28,920 Speaker 1: in pain, and I was like, oh my gosh. So 72 00:04:28,960 --> 00:04:32,800 Speaker 1: I called my first my first call every time I'm 73 00:04:32,839 --> 00:04:37,320 Speaker 1: sick or hurt or anything, that's my mom. And my 74 00:04:37,400 --> 00:04:41,440 Speaker 1: mom is beyond the awesomeness that all moms are. She 75 00:04:41,680 --> 00:04:45,279 Speaker 1: is also a registered nurse. She was like, sounds like 76 00:04:45,320 --> 00:04:48,520 Speaker 1: you bruised your ribs, And I'm like, oh my goodness. 77 00:04:48,560 --> 00:04:50,320 Speaker 1: You know, like I feel as though I've come so 78 00:04:50,440 --> 00:04:54,200 Speaker 1: far navigetting so many injuries over the past couple of years, 79 00:04:54,680 --> 00:04:57,280 Speaker 1: with first that plant of fasciitis and now the tendanis 80 00:04:57,320 --> 00:04:59,479 Speaker 1: on my left knee, and now that tendanitis is like 81 00:04:59,520 --> 00:05:02,480 Speaker 1: slowly and of course, as that starts to happen and 82 00:05:02,480 --> 00:05:05,680 Speaker 1: I feel like I'm really finding my groove again, I 83 00:05:05,760 --> 00:05:08,280 Speaker 1: trip and fall in my face and brews a rib. 84 00:05:09,200 --> 00:05:11,839 Speaker 1: So thankfully. I mean, it's been a week since it happened, 85 00:05:12,120 --> 00:05:17,400 Speaker 1: and I am feeling certainly better than last Thursday. I'm 86 00:05:17,680 --> 00:05:20,120 Speaker 1: doing all of my running in a way that my 87 00:05:20,160 --> 00:05:22,799 Speaker 1: heart rate's not getting over around one hundred and forty 88 00:05:22,800 --> 00:05:26,720 Speaker 1: five average beats per minute, and that helps me keep 89 00:05:26,720 --> 00:05:31,200 Speaker 1: my breathing under control and enables me to keep on 90 00:05:31,320 --> 00:05:35,280 Speaker 1: without pain. My huge rule for activity, regardless of what 91 00:05:35,320 --> 00:05:38,159 Speaker 1: the injury is is as long as you can do 92 00:05:38,240 --> 00:05:43,240 Speaker 1: the activity without exacerbating an injury. Again, I mentioned plantrofasciatus, 93 00:05:43,279 --> 00:05:46,080 Speaker 1: a bad knee, and now this rib situation. As long 94 00:05:46,120 --> 00:05:48,919 Speaker 1: as you can do an activity without exacerbating it making 95 00:05:48,960 --> 00:05:52,280 Speaker 1: your condition worse, it is okay to do that activity. 96 00:05:52,480 --> 00:05:55,159 Speaker 1: And of course I have my own education, being a 97 00:05:55,200 --> 00:05:58,320 Speaker 1: certified trainer and a certified run coach. But in addition, 98 00:05:58,400 --> 00:06:01,039 Speaker 1: I have the support of my physical therapists when it 99 00:06:01,040 --> 00:06:05,360 Speaker 1: comes to navigating my situations in that way. This is 100 00:06:05,360 --> 00:06:08,800 Speaker 1: not medical advice. Let me coveyat that. And so I'm 101 00:06:08,839 --> 00:06:11,760 Speaker 1: still moving, I'm moving, I'm grooven. I'm moving, I'm grooven, 102 00:06:12,480 --> 00:06:15,640 Speaker 1: I'm slowing down my pace. I'm keeping things contained and 103 00:06:15,680 --> 00:06:18,719 Speaker 1: I'm taking it one day at a time. Yes, it's 104 00:06:18,800 --> 00:06:22,240 Speaker 1: frustrating to be in this position. Yes there are things 105 00:06:22,279 --> 00:06:25,760 Speaker 1: that are beyond my control. But I'm learning every single 106 00:06:25,839 --> 00:06:28,520 Speaker 1: day the importance of doing the best you can with 107 00:06:28,560 --> 00:06:31,120 Speaker 1: what you have. And right now I know it to 108 00:06:31,160 --> 00:06:34,520 Speaker 1: be true that that's my only option, and worrying about 109 00:06:34,520 --> 00:06:37,359 Speaker 1: the things that are beyond my control it does not 110 00:06:37,960 --> 00:06:40,599 Speaker 1: serve me. I'll say that one more time. Worrying about 111 00:06:40,640 --> 00:06:45,359 Speaker 1: the things that are beyond your control does not serve you. 112 00:06:46,120 --> 00:06:50,479 Speaker 1: And so I choose to alleviate my anxiety by letting go. 113 00:06:51,360 --> 00:06:57,200 Speaker 1: I choose to alleviate my anxiety by letting go. My 114 00:06:57,320 --> 00:07:01,160 Speaker 1: prompt for you this week, what's one thing that you 115 00:07:01,160 --> 00:07:05,360 Speaker 1: would be better for if you let go a little bit. 116 00:07:06,000 --> 00:07:08,080 Speaker 1: What is one thing in your life right now that 117 00:07:08,160 --> 00:07:11,280 Speaker 1: you may not have control over that you could be 118 00:07:11,440 --> 00:07:14,760 Speaker 1: a little bit better if you loosen your grip and 119 00:07:14,840 --> 00:07:18,080 Speaker 1: let go a little bit. And now I'll listen to 120 00:07:18,080 --> 00:07:18,559 Speaker 1: our question. 121 00:07:20,480 --> 00:07:24,200 Speaker 2: Hey, Emily, I'm in need of some advice. Trying to 122 00:07:24,600 --> 00:07:27,800 Speaker 2: adapt to a work from home situation. I'm finding it 123 00:07:27,920 --> 00:07:32,760 Speaker 2: super hard to get motivated and be productive. I tend 124 00:07:32,760 --> 00:07:35,240 Speaker 2: to roll out of bed straight to the computer, and 125 00:07:35,960 --> 00:07:38,239 Speaker 2: mostly I just want to spend time playing with my puppy. 126 00:07:39,320 --> 00:07:42,960 Speaker 2: Any suggestions for how to amp up inspiration and productivity 127 00:07:43,960 --> 00:07:48,280 Speaker 2: to get and stay motivated in a work from home situation, 128 00:07:48,960 --> 00:07:50,280 Speaker 2: I'd love to hear your thoughts. 129 00:07:51,040 --> 00:07:53,520 Speaker 1: Ooh, a good one. I think it's so funny, right 130 00:07:53,600 --> 00:07:56,560 Speaker 1: because we all had to adapt to this in twenty 131 00:07:56,640 --> 00:07:58,920 Speaker 1: twenty for the most part, depending on the nature of 132 00:07:58,960 --> 00:08:03,520 Speaker 1: your profession of your and it isn't talked about so 133 00:08:03,600 --> 00:08:06,200 Speaker 1: much anymore, that this is still something that so many 134 00:08:06,240 --> 00:08:09,320 Speaker 1: of us are doing. We are still working from home, 135 00:08:09,360 --> 00:08:11,920 Speaker 1: and it's still a discussion that is relevant and important 136 00:08:11,960 --> 00:08:16,520 Speaker 1: to have. I totally can understand your frustration about feeling 137 00:08:16,520 --> 00:08:19,800 Speaker 1: a little not the best when it comes to rolling 138 00:08:19,800 --> 00:08:23,040 Speaker 1: out of bed and sitting down at your computer to work. 139 00:08:23,320 --> 00:08:26,600 Speaker 1: So I'm going to offer two pieces of advice. The 140 00:08:26,600 --> 00:08:30,440 Speaker 1: first thing I'm gonna say is, if it's possible, avoid 141 00:08:30,520 --> 00:08:33,640 Speaker 1: that from point A to point B, in that it 142 00:08:33,720 --> 00:08:37,559 Speaker 1: doesn't need to be a massive workout. But the best 143 00:08:37,559 --> 00:08:40,080 Speaker 1: thing you can do for yourself is get in a 144 00:08:40,160 --> 00:08:43,600 Speaker 1: little bit of movement and sun exposure before you find 145 00:08:43,640 --> 00:08:48,160 Speaker 1: it time to focus. So maybe it's downloading a podcast, 146 00:08:48,400 --> 00:08:52,200 Speaker 1: Maybe it's Hurtle, maybe it's not. Or listening to some 147 00:08:52,360 --> 00:08:56,160 Speaker 1: relaxing jazz music and going for a fifteen to twenty 148 00:08:56,200 --> 00:08:58,560 Speaker 1: minute walk around your neighborhood. I know it's a little 149 00:08:58,559 --> 00:09:00,559 Speaker 1: cold these days, so bundle up to Depending on where 150 00:09:00,600 --> 00:09:04,079 Speaker 1: you are, or if you don't have the bandwidth to 151 00:09:04,120 --> 00:09:07,200 Speaker 1: do that, it can literally just be five to ten 152 00:09:07,280 --> 00:09:11,840 Speaker 1: minutes of stretching, put on a peloton yoga practice. If 153 00:09:11,880 --> 00:09:15,800 Speaker 1: you can't even make yourself stretched, then maybe it's sitting 154 00:09:15,880 --> 00:09:18,680 Speaker 1: down with an open meditation. I've now mentioned that twice 155 00:09:18,679 --> 00:09:22,240 Speaker 1: in this episode. But do something before you start working 156 00:09:22,320 --> 00:09:25,600 Speaker 1: that's giving back to yourself, because we know that once 157 00:09:25,640 --> 00:09:29,360 Speaker 1: you put your oxygen mask on, then you can better 158 00:09:29,400 --> 00:09:33,680 Speaker 1: show up, not only for yourself, but for others. The 159 00:09:33,760 --> 00:09:37,400 Speaker 1: second thing I will say is have small routines that 160 00:09:37,440 --> 00:09:40,080 Speaker 1: you can do throughout the day that break up the 161 00:09:40,160 --> 00:09:44,080 Speaker 1: monotony of a work from home situation. So there are 162 00:09:44,120 --> 00:09:46,240 Speaker 1: moments when I'm sitting at my laptop and I am 163 00:09:46,280 --> 00:09:50,480 Speaker 1: feeling totally just zonked. I'm not being productive, I'm kind 164 00:09:50,480 --> 00:09:53,680 Speaker 1: of just staring into space. And in those moments, I 165 00:09:53,760 --> 00:09:57,920 Speaker 1: do one of two things. I get up and I 166 00:09:58,400 --> 00:10:01,080 Speaker 1: clean part of my apartment. So maybe I have laundry 167 00:10:01,120 --> 00:10:02,920 Speaker 1: that I've been meaning to fold, or I know that 168 00:10:02,960 --> 00:10:05,400 Speaker 1: I need to tidy up the living room or clean 169 00:10:05,440 --> 00:10:07,640 Speaker 1: the stove or something. So I'll do something that takes 170 00:10:07,679 --> 00:10:10,600 Speaker 1: about fifteen to twenty minutes and take a break from 171 00:10:10,600 --> 00:10:13,120 Speaker 1: looking at a screen, and then when I sit down again, 172 00:10:13,160 --> 00:10:15,880 Speaker 1: I feel more energized and capable to tackle the next thing. 173 00:10:16,480 --> 00:10:19,400 Speaker 1: Or I have this great guided journal and I'm going 174 00:10:19,480 --> 00:10:21,640 Speaker 1: to put it in the show notes the link to it. 175 00:10:21,640 --> 00:10:24,280 Speaker 1: It's called You Already Have the Answers three hundred and 176 00:10:24,320 --> 00:10:27,880 Speaker 1: sixty five Questions to reveal your Greatest strengths. It's by 177 00:10:27,880 --> 00:10:31,680 Speaker 1: Amanda Deebert. And I'll literally open up this journal and 178 00:10:31,840 --> 00:10:35,800 Speaker 1: just write in it answering questions for about ten minutes, 179 00:10:36,040 --> 00:10:37,520 Speaker 1: and then the same thing. I'll come back to my 180 00:10:37,600 --> 00:10:40,400 Speaker 1: work and I'll feel more energized and more capable. One 181 00:10:40,440 --> 00:10:43,600 Speaker 1: other thing again, movement is medicine. If you have the 182 00:10:43,640 --> 00:10:46,160 Speaker 1: bandwidth our ability. Maybe you don't want to clean, maybe 183 00:10:46,160 --> 00:10:47,960 Speaker 1: you don't want to write in the journal, move your 184 00:10:48,000 --> 00:10:50,960 Speaker 1: body for ten minutes, take an exercise, snack. As my 185 00:10:51,080 --> 00:10:54,600 Speaker 1: friend Joe Holder calls it, it can be a guided 186 00:10:54,640 --> 00:10:57,520 Speaker 1: workout from an app. It can literally be just one 187 00:10:57,640 --> 00:11:00,760 Speaker 1: lap around the block. Do something to snap you out 188 00:11:00,760 --> 00:11:04,200 Speaker 1: of whatever funk you feel like, Bring some energy back 189 00:11:04,240 --> 00:11:08,200 Speaker 1: into the body, break the matrix if you will, and 190 00:11:08,240 --> 00:11:10,720 Speaker 1: you'll be better for it. That's it for this week. 191 00:11:10,800 --> 00:11:13,079 Speaker 1: Make sure you're following along with us over on social 192 00:11:13,320 --> 00:11:16,600 Speaker 1: It's at Hurdle podcast. I am over at Emily a Body, 193 00:11:17,000 --> 00:11:20,120 Speaker 1: Another hurdle conquered. Catch you guys next time.