1 00:00:16,560 --> 00:00:18,959 Speaker 1: We made it to Friday, which means that as you 2 00:00:19,040 --> 00:00:21,919 Speaker 1: listen to this, I am either en route to the 3 00:00:21,960 --> 00:00:25,759 Speaker 1: airport or at the airport or I mean, you could 4 00:00:25,800 --> 00:00:27,840 Speaker 1: be listening to this years from now, so who knows what, 5 00:00:28,040 --> 00:00:31,400 Speaker 1: but I am on my way to the Final four. Baby, 6 00:00:32,640 --> 00:00:35,559 Speaker 1: it's Emily. You're listening to five minute Friday. And this 7 00:00:35,600 --> 00:00:38,720 Speaker 1: is one of the most spontaneous decisions I've made in 8 00:00:38,720 --> 00:00:42,639 Speaker 1: some time. I am so excited because this weekend I'm 9 00:00:42,640 --> 00:00:49,520 Speaker 1: going to be in Phoenix for the NCAA Championship March 10 00:00:49,640 --> 00:00:54,040 Speaker 1: Madness Final four ukon all the way. For those of 11 00:00:54,080 --> 00:00:57,400 Speaker 1: you that aren't familiar, I graduated from the University of 12 00:00:57,440 --> 00:01:01,080 Speaker 1: Connecticut back in twenty ten. 13 00:01:01,760 --> 00:01:04,880 Speaker 2: Go ahead do the math there, and I have. 14 00:01:04,920 --> 00:01:07,400 Speaker 1: Never been to a final four, So I'm so excited 15 00:01:07,480 --> 00:01:12,280 Speaker 1: that after the girls one last week Ezy final game. 16 00:01:12,520 --> 00:01:15,360 Speaker 2: I want to see Sarah Strong. I'm excited about Gino. 17 00:01:15,520 --> 00:01:17,880 Speaker 1: I'm excited about all the people that are going to 18 00:01:17,920 --> 00:01:20,039 Speaker 1: be down in Phoenix. So if you are listening to 19 00:01:20,080 --> 00:01:23,440 Speaker 1: this and you are going to be around, say what's up. 20 00:01:23,640 --> 00:01:25,320 Speaker 2: I can't wait. I'm still looking forward to it. 21 00:01:25,360 --> 00:01:27,679 Speaker 1: I'm taking the trip with my dad and we've never 22 00:01:27,840 --> 00:01:31,920 Speaker 1: been on a father daughter, just the two of us 23 00:01:32,720 --> 00:01:36,720 Speaker 1: overnight trip that either of us can really remember or 24 00:01:36,760 --> 00:01:39,720 Speaker 1: think of. I mean, we've traveled with family before, but 25 00:01:39,800 --> 00:01:41,800 Speaker 1: never just the two of us. So I'm really I'm 26 00:01:41,840 --> 00:01:45,600 Speaker 1: really looking forward to it. It's it's funny because I 27 00:01:45,760 --> 00:01:51,440 Speaker 1: definitely had my reservations about making this decision. I threw 28 00:01:51,480 --> 00:01:54,760 Speaker 1: it into the universe after the girls one in the 29 00:01:54,760 --> 00:01:56,560 Speaker 1: Allite eight, I was like, Dad, what if we went 30 00:01:56,600 --> 00:01:57,120 Speaker 1: to Phoenix? 31 00:01:57,320 --> 00:01:59,560 Speaker 2: And then my life coach and I. 32 00:01:59,600 --> 00:02:03,280 Speaker 1: Talk about this idea often, this concept of a whisper, 33 00:02:03,320 --> 00:02:06,280 Speaker 1: And sometimes there are things that you feel in your 34 00:02:06,360 --> 00:02:09,320 Speaker 1: chest and you know, you have these thoughts and you 35 00:02:09,400 --> 00:02:13,600 Speaker 1: wonder what if? And this whisper not you know, a 36 00:02:13,680 --> 00:02:18,320 Speaker 1: life or death situation, but something that I heard and 37 00:02:18,360 --> 00:02:23,080 Speaker 1: I thought, hmm, what if. So often when we ask 38 00:02:23,160 --> 00:02:27,079 Speaker 1: ourselves what if, we think about the worst case scenario. 39 00:02:27,240 --> 00:02:30,280 Speaker 1: We think about, what if, you know, I spend all 40 00:02:30,320 --> 00:02:33,040 Speaker 1: this money and the girls don't make it to the championship. 41 00:02:33,200 --> 00:02:34,760 Speaker 2: That's a good example here. 42 00:02:35,240 --> 00:02:38,679 Speaker 1: Or we think of what if the only flight available 43 00:02:38,880 --> 00:02:40,440 Speaker 1: is the red eye coming home and I'm going to 44 00:02:40,480 --> 00:02:42,320 Speaker 1: be so tired on Monday. 45 00:02:42,360 --> 00:02:46,480 Speaker 2: That's exactly what I'm doing. By the way, it's. 46 00:02:46,320 --> 00:02:50,280 Speaker 1: More often than not, the worst case scenario isn't that 47 00:02:50,400 --> 00:02:53,800 Speaker 1: bad at all. So what if instead, when you think 48 00:02:53,919 --> 00:02:56,840 Speaker 1: about the things, and you think about the whispers that 49 00:02:56,919 --> 00:03:01,040 Speaker 1: you're hearing, you ask yourself, what what's the best that 50 00:03:01,120 --> 00:03:01,800 Speaker 1: could happen? 51 00:03:02,240 --> 00:03:02,440 Speaker 2: Right? 52 00:03:02,680 --> 00:03:07,799 Speaker 1: What is the best case scenario here? And you might 53 00:03:08,080 --> 00:03:13,239 Speaker 1: just be surprised exactly what doors open for you when 54 00:03:13,280 --> 00:03:17,480 Speaker 1: you think positive. Now, I want to reiterate that so 55 00:03:17,680 --> 00:03:21,480 Speaker 1: many studies and sources have indicated that approximately eighty percent 56 00:03:21,600 --> 00:03:25,000 Speaker 1: of our thoughts are negative on any given day, with 57 00:03:25,160 --> 00:03:29,760 Speaker 1: around ninety five percent of those thoughts being repetitive. So 58 00:03:29,919 --> 00:03:32,640 Speaker 1: this would be a thought that you had on Thursday 59 00:03:32,680 --> 00:03:35,280 Speaker 1: and now you're having it on Friday, And because you 60 00:03:35,360 --> 00:03:40,440 Speaker 1: experienced sixty thousand to eighty thousand thoughts daily, that means 61 00:03:40,440 --> 00:03:42,600 Speaker 1: that a lot of our mental chatter is self defeating 62 00:03:42,680 --> 00:03:47,920 Speaker 1: or pessimistic. But we do not need to be our thoughts. 63 00:03:47,960 --> 00:03:50,960 Speaker 1: Our thoughts are just that they are thoughts. They are 64 00:03:51,000 --> 00:03:54,920 Speaker 1: not fact. Get that on a shirt, get it tattooed. 65 00:03:55,480 --> 00:03:58,880 Speaker 1: You got this, So just think about the best case scenario. 66 00:03:59,320 --> 00:04:03,600 Speaker 1: Think about maybe your crazy idea isn't so crazy after all. 67 00:04:03,840 --> 00:04:10,160 Speaker 1: Maybe this whisper is something worth listening to? My thought 68 00:04:10,200 --> 00:04:14,200 Speaker 1: prompt for you this week, what's the best case scenario? 69 00:04:14,400 --> 00:04:17,760 Speaker 1: What is something that you've been mulling over, perhaps something 70 00:04:17,800 --> 00:04:21,680 Speaker 1: that maybe you've been hesitating on, and what is the 71 00:04:21,720 --> 00:04:25,160 Speaker 1: best case scenario of that thought? 72 00:04:25,240 --> 00:04:26,640 Speaker 2: I want you to write on it. 73 00:04:26,720 --> 00:04:30,240 Speaker 1: Okay, I want you to ask yourself what's the best 74 00:04:30,320 --> 00:04:33,640 Speaker 1: that could happen? Okay, counteract a little bit of that 75 00:04:33,680 --> 00:04:38,520 Speaker 1: negativity and now a listener question. Hey, Emily, I just 76 00:04:38,560 --> 00:04:40,160 Speaker 1: want to reach out and say a huge thank you 77 00:04:40,200 --> 00:04:42,960 Speaker 1: for being so open about your egg freezing journey. Hearing 78 00:04:43,000 --> 00:04:45,400 Speaker 1: you talk about the physical and emotional toll and the 79 00:04:45,400 --> 00:04:49,080 Speaker 1: necessity of slowing down really resonated with me during a 80 00:04:49,120 --> 00:04:52,560 Speaker 1: tough season. I'm currently coming off a mandatory break from 81 00:04:52,640 --> 00:04:55,760 Speaker 1: running myself, though mine was due to a lingering injury. 82 00:04:56,080 --> 00:04:58,279 Speaker 1: Now that I'm finally clear to move again, I feel 83 00:04:58,279 --> 00:05:01,120 Speaker 1: like I'm starting from zero out of shape, and honestly, 84 00:05:01,200 --> 00:05:03,120 Speaker 1: the mental hurdle of not being where I used to 85 00:05:03,120 --> 00:05:05,800 Speaker 1: be is harder than the physical one, since you've had 86 00:05:05,800 --> 00:05:08,240 Speaker 1: to navigate your own shifts in intensity, Lee, They do 87 00:05:08,279 --> 00:05:10,320 Speaker 1: you have any advice for getting back into the swing 88 00:05:10,400 --> 00:05:12,400 Speaker 1: of things? How do you give yourself grace when your 89 00:05:12,400 --> 00:05:14,560 Speaker 1: body feels different, and what are your best tips for 90 00:05:14,600 --> 00:05:19,200 Speaker 1: rebuilding that fitness based without getting discouraged by the comeback? 91 00:05:19,920 --> 00:05:21,080 Speaker 2: Oh this is good? 92 00:05:21,960 --> 00:05:24,520 Speaker 1: Okay, Well, firstly, I want to say thank you. I'm 93 00:05:24,760 --> 00:05:28,920 Speaker 1: I'm really glad. This is an understand that my openness 94 00:05:28,960 --> 00:05:32,200 Speaker 1: helped you and hopefully other women feel a little less 95 00:05:32,240 --> 00:05:36,159 Speaker 1: alone in let's call it the slowdown. There is just 96 00:05:36,279 --> 00:05:41,640 Speaker 1: so much power in acknowledging that our bodies are not machines. 97 00:05:41,680 --> 00:05:44,560 Speaker 1: I'll say that again. Our bodies are not machines. They 98 00:05:44,640 --> 00:05:47,840 Speaker 1: are systems, and they require maintenance and rest and sometimes 99 00:05:47,839 --> 00:05:51,960 Speaker 1: a complete change of pace. And that is exactly what 100 00:05:52,040 --> 00:05:54,560 Speaker 1: I just went through. So I can relate to you 101 00:05:55,360 --> 00:05:59,320 Speaker 1: with that said, whenever you're in a comeback season, you're 102 00:05:59,320 --> 00:06:02,440 Speaker 1: not just recover. You're in this place where you're rebuilding 103 00:06:02,440 --> 00:06:05,599 Speaker 1: trust with yourself. So I would say there's a couple 104 00:06:05,640 --> 00:06:07,479 Speaker 1: of things to keep in mind. The first thing is 105 00:06:07,520 --> 00:06:11,040 Speaker 1: that this is how it is now, and you are 106 00:06:11,160 --> 00:06:14,080 Speaker 1: different now than you were five seconds ago, five minutes ago, 107 00:06:14,240 --> 00:06:16,040 Speaker 1: five days ago, five weeks ago. 108 00:06:16,279 --> 00:06:16,760 Speaker 2: You get the. 109 00:06:16,720 --> 00:06:20,000 Speaker 1: Point, you need to meet yourself with where you're at. 110 00:06:20,240 --> 00:06:23,599 Speaker 1: So the best way to do That might be not 111 00:06:23,680 --> 00:06:27,320 Speaker 1: looking at old data. Maybe you're turning pace alerts off 112 00:06:27,320 --> 00:06:31,200 Speaker 1: on your watch, you're not looking at last month's Strava. 113 00:06:31,440 --> 00:06:34,480 Speaker 1: You are in a different season now, So treat this 114 00:06:34,640 --> 00:06:38,760 Speaker 1: moment as a reintroduction to sport instead of a comparison project. 115 00:06:38,920 --> 00:06:41,880 Speaker 1: And the key word there is reintroduction to sport, which 116 00:06:41,920 --> 00:06:45,640 Speaker 1: means don't take on too much too soon. The last 117 00:06:45,680 --> 00:06:48,520 Speaker 1: thing that you want to do is put yourself back 118 00:06:48,560 --> 00:06:51,320 Speaker 1: on the bench when that could be avoided altogether. 119 00:06:51,480 --> 00:06:54,760 Speaker 2: So start slow. You'll be better for it. 120 00:06:55,000 --> 00:06:58,440 Speaker 1: The next thing that really helps me is commit to 121 00:06:58,440 --> 00:07:00,559 Speaker 1: the ten minute rule. So basically with the ten minute 122 00:07:00,600 --> 00:07:04,400 Speaker 1: rule is is that you go out for ten minutes, 123 00:07:04,440 --> 00:07:07,000 Speaker 1: whether you're running, whether you're lifting, whether you're in a class. 124 00:07:07,000 --> 00:07:09,080 Speaker 1: Although I would never encourage you to leave the class 125 00:07:09,120 --> 00:07:12,960 Speaker 1: unless your safety was at risk, but give yourself ten minutes. 126 00:07:13,000 --> 00:07:15,320 Speaker 2: Commit to ten minutes, which. 127 00:07:15,440 --> 00:07:18,840 Speaker 1: Just starting can be the hardest part, especially when you're 128 00:07:18,840 --> 00:07:22,520 Speaker 1: feeling a little out of shape. My experience tells me 129 00:07:22,600 --> 00:07:25,440 Speaker 1: that it's going to be rare that you get ten 130 00:07:25,480 --> 00:07:28,440 Speaker 1: minutes in and you think to yourself, I just shouldn't 131 00:07:28,480 --> 00:07:32,200 Speaker 1: be doing this anymore. What happens is that those endorphins 132 00:07:32,200 --> 00:07:34,520 Speaker 1: start to kick in. You realize maybe it's not as 133 00:07:34,560 --> 00:07:36,040 Speaker 1: hard as I made it out to be, and you 134 00:07:36,240 --> 00:07:39,360 Speaker 1: keep going. Now, if you do get ten minutes in 135 00:07:39,400 --> 00:07:42,480 Speaker 1: and you're still feeling discouraged and sluggish, you have my 136 00:07:42,680 --> 00:07:44,440 Speaker 1: full permission to stop. 137 00:07:45,000 --> 00:07:47,000 Speaker 2: But I'm I'm gonna. 138 00:07:46,720 --> 00:07:51,400 Speaker 1: Tell you probably won't want to, the last piece of 139 00:07:51,440 --> 00:07:54,760 Speaker 1: advice I'll give on this topic is you've gotta practice 140 00:07:55,000 --> 00:07:58,480 Speaker 1: radical grace. Because you didn't lose your fitness, You just 141 00:07:58,640 --> 00:08:01,559 Speaker 1: you know, put it on a shelf for a little 142 00:08:01,560 --> 00:08:05,800 Speaker 1: bit while you took care of something more important. It 143 00:08:05,880 --> 00:08:08,520 Speaker 1: is still there in your muscle memory. One more time 144 00:08:08,560 --> 00:08:10,480 Speaker 1: for the people in the back. It is still there 145 00:08:10,600 --> 00:08:12,960 Speaker 1: in your muscle memory. It just needs an invitation to 146 00:08:12,960 --> 00:08:16,680 Speaker 1: come back out. So don't rush the process. Sport will 147 00:08:16,720 --> 00:08:20,000 Speaker 1: always be there. Take it one mile at a time, 148 00:08:20,120 --> 00:08:22,480 Speaker 1: one lift at a time, one walk at a time, 149 00:08:22,680 --> 00:08:25,600 Speaker 1: and know that you've got this. And when you're feeling 150 00:08:25,640 --> 00:08:28,120 Speaker 1: really like you don't, then that's when you call in 151 00:08:28,160 --> 00:08:31,920 Speaker 1: the reinforcements. That's when you summon your accountability buddy. Trust me, 152 00:08:32,520 --> 00:08:35,520 Speaker 1: your people. They want what's best for you. They've got 153 00:08:35,559 --> 00:08:39,000 Speaker 1: your back, and you do not need to be the 154 00:08:39,040 --> 00:08:42,560 Speaker 1: only thing standing in your WAYE make sure you're following 155 00:08:42,559 --> 00:08:44,600 Speaker 1: along over on social It's at Emily A Body and 156 00:08:44,760 --> 00:08:46,080 Speaker 1: at Hurdle podcast. 157 00:08:46,360 --> 00:08:46,839 Speaker 2: If you have. 158 00:08:46,880 --> 00:08:49,640 Speaker 1: Yet to send me a listener question, and you listen 159 00:08:49,679 --> 00:08:51,560 Speaker 1: to five Minute Friday every week, what are. 160 00:08:51,440 --> 00:08:53,559 Speaker 2: You doing right now? 161 00:08:54,000 --> 00:08:57,000 Speaker 1: Pull out your phone, type a question, send it to 162 00:08:57,040 --> 00:08:59,760 Speaker 1: me in a DM again at Emily a Body at 163 00:08:59,800 --> 00:09:03,600 Speaker 1: Hodle podcast. I want to answer it a next week's 164 00:09:03,840 --> 00:09:08,000 Speaker 1: installment a five Minute Friday, Another Hurdle conquered. 165 00:09:08,440 --> 00:09:09,520 Speaker 2: Catch you guys next time.