1 00:00:20,079 --> 00:00:22,880 Speaker 1: Hey everyone, Emily here you are listening to five Minute 2 00:00:22,920 --> 00:00:26,520 Speaker 1: Friday from Hurdle the day after Thanksgiving. 3 00:00:26,760 --> 00:00:28,040 Speaker 2: Happy Happy to all of you. 4 00:00:28,160 --> 00:00:30,680 Speaker 1: I hope that you were able to at least take 5 00:00:30,720 --> 00:00:33,120 Speaker 1: some time off hopefully spend. 6 00:00:33,159 --> 00:00:35,560 Speaker 2: A little bit of it with people that you care about. 7 00:00:36,120 --> 00:00:38,120 Speaker 1: I made a decision this week that I want to 8 00:00:38,120 --> 00:00:41,040 Speaker 1: talk about today on five Minute Friday, and that decision 9 00:00:41,200 --> 00:00:45,320 Speaker 1: was not to do the annual Turkey trot. 10 00:00:46,680 --> 00:00:48,800 Speaker 2: So let's recap a little bit. 11 00:00:48,880 --> 00:00:53,640 Speaker 1: I ran a marathon in Chicago, the Chicago Marathon, back 12 00:00:53,640 --> 00:00:57,600 Speaker 1: in October, and literally, I don't know, within the last 13 00:00:57,640 --> 00:01:01,840 Speaker 1: week or so running finally few normal again. I finally 14 00:01:01,880 --> 00:01:05,000 Speaker 1: feel like I'm not worried about some little aches or pains. 15 00:01:05,440 --> 00:01:07,480 Speaker 1: My hamstring was giving me a little bit of grief, 16 00:01:08,040 --> 00:01:13,880 Speaker 1: and it feels really good, thankfully. So to highlight that 17 00:01:13,920 --> 00:01:17,840 Speaker 1: time period, it took me over a month to feel 18 00:01:18,000 --> 00:01:21,720 Speaker 1: back to normal. And I think these days, in the 19 00:01:21,760 --> 00:01:24,760 Speaker 1: comparison trap and the highlight reel that is social media, 20 00:01:24,959 --> 00:01:29,000 Speaker 1: it's commonplace to see people do something crazy like running 21 00:01:29,000 --> 00:01:30,600 Speaker 1: a marathon, and I have to tell myself that that's 22 00:01:30,680 --> 00:01:31,640 Speaker 1: not a normal thing. 23 00:01:31,720 --> 00:01:32,400 Speaker 2: All the time. 24 00:01:32,840 --> 00:01:35,000 Speaker 1: Do something crazy like run a marathon, and then just 25 00:01:35,080 --> 00:01:37,560 Speaker 1: keep on going on with their life, like continue to 26 00:01:37,640 --> 00:01:40,600 Speaker 1: run five miles the next day, as if they didn't 27 00:01:40,760 --> 00:01:44,480 Speaker 1: just do this really impressive thing, that they didn't just 28 00:01:44,600 --> 00:01:47,520 Speaker 1: put their body through a really hard effort. 29 00:01:48,160 --> 00:01:51,200 Speaker 2: And I really needed to take a. 30 00:01:51,120 --> 00:01:55,200 Speaker 1: Step back after Iran Chicago, and I did, and here 31 00:01:55,200 --> 00:01:55,480 Speaker 1: we are. 32 00:01:55,520 --> 00:01:58,240 Speaker 2: Anyway, my decision not to run the Turkey Trot. I 33 00:01:58,280 --> 00:01:58,920 Speaker 2: know myself. 34 00:02:00,080 --> 00:02:02,920 Speaker 1: I know that I am a competitive person, and while 35 00:02:02,960 --> 00:02:05,800 Speaker 1: I do understand that I could just go do this 36 00:02:05,960 --> 00:02:09,640 Speaker 1: for vibes, I don't know if I trust myself enough 37 00:02:09,680 --> 00:02:13,520 Speaker 1: to do it that way. And so I decided that 38 00:02:14,000 --> 00:02:17,240 Speaker 1: my best decision, the thing that would be me taking 39 00:02:17,280 --> 00:02:21,679 Speaker 1: care of me, is going out enjoying myself on a 40 00:02:21,800 --> 00:02:27,040 Speaker 1: nice little dey turkey trot of sorts, not be tempted 41 00:02:27,120 --> 00:02:30,239 Speaker 1: to push harder than what could. 42 00:02:29,960 --> 00:02:34,000 Speaker 2: Be smart for me, and be responsible. 43 00:02:34,600 --> 00:02:38,240 Speaker 1: And that is growth, That is really I am proud 44 00:02:38,240 --> 00:02:41,639 Speaker 1: of this decision, and I already have I'm recording this 45 00:02:41,760 --> 00:02:44,880 Speaker 1: before Friday. It will come out after all this is 46 00:02:44,919 --> 00:02:48,320 Speaker 1: said and done. On Friday. I am already having some 47 00:02:48,440 --> 00:02:52,440 Speaker 1: fomo over the Turkey Trot. But I know that I'm 48 00:02:52,480 --> 00:02:54,960 Speaker 1: doing something my future self will think me for and 49 00:02:55,040 --> 00:02:57,160 Speaker 1: I think about that a lot when it comes to 50 00:02:57,919 --> 00:03:00,840 Speaker 1: just showing up in general. When it comes to my health, 51 00:03:00,880 --> 00:03:04,240 Speaker 1: my well being, my wellness. When I wake up and 52 00:03:04,280 --> 00:03:06,840 Speaker 1: I'm feeling groggy, or I'm feeling tired and I don't 53 00:03:06,880 --> 00:03:09,440 Speaker 1: want to go to the gym, I ask myself, what 54 00:03:09,680 --> 00:03:13,160 Speaker 1: is it that my future self will be happy that 55 00:03:13,200 --> 00:03:16,520 Speaker 1: I did? And I know that my future self wants 56 00:03:16,560 --> 00:03:19,200 Speaker 1: to move. I am better when I move. I am 57 00:03:19,240 --> 00:03:22,280 Speaker 1: better when I prioritize things that make me feel good, 58 00:03:22,960 --> 00:03:27,080 Speaker 1: like time for myself, like journaling, like going to bed early, 59 00:03:27,280 --> 00:03:31,560 Speaker 1: like surrounding myself with people that make me feel good 60 00:03:31,639 --> 00:03:33,480 Speaker 1: and that I feel good around. 61 00:03:34,040 --> 00:03:36,240 Speaker 2: And that is the listener prompt this week. 62 00:03:36,240 --> 00:03:39,920 Speaker 1: The listener prompt this week is what are you doing 63 00:03:40,440 --> 00:03:43,800 Speaker 1: that your future self will thank you for? And are 64 00:03:43,800 --> 00:03:46,640 Speaker 1: you really listening to your body? Just doing a little 65 00:03:46,720 --> 00:03:47,560 Speaker 1: inventory check? 66 00:03:47,600 --> 00:03:48,280 Speaker 2: You know what I'm saying. 67 00:03:48,720 --> 00:03:51,240 Speaker 1: What are you doing or what can you do when 68 00:03:51,240 --> 00:03:53,640 Speaker 1: it comes to your overall health and wellbeing that your 69 00:03:53,680 --> 00:03:58,640 Speaker 1: future self will thank you for? Now, when you think 70 00:03:58,680 --> 00:04:01,560 Speaker 1: through this thought prompt, I do you want to offer 71 00:04:01,800 --> 00:04:05,880 Speaker 1: some words of caution? The goal here isn't to be like, oh, 72 00:04:05,960 --> 00:04:08,920 Speaker 1: I could start training for a marathon. That's not realistic 73 00:04:08,960 --> 00:04:13,160 Speaker 1: if you're not already someone that genuinely enjoys running, that'slogging 74 00:04:13,200 --> 00:04:15,880 Speaker 1: something between like ten and twenty miles a week to start. 75 00:04:16,400 --> 00:04:18,320 Speaker 2: You want to meet yourself with where you're at. 76 00:04:18,800 --> 00:04:21,320 Speaker 1: So when I say, what is something that you can 77 00:04:21,320 --> 00:04:23,680 Speaker 1: do that your future self will thank you for meet 78 00:04:23,720 --> 00:04:26,120 Speaker 1: yourself with where you're at. If you are going to 79 00:04:26,160 --> 00:04:29,000 Speaker 1: the gym twice a week, your future self will thank 80 00:04:29,080 --> 00:04:31,520 Speaker 1: you for continuing to go to the gym twice a week. 81 00:04:31,839 --> 00:04:34,000 Speaker 1: And maybe, if you feel like it's within your bandwidth, 82 00:04:34,240 --> 00:04:37,800 Speaker 1: add one more movement session in there. Somehow right, do 83 00:04:37,880 --> 00:04:40,480 Speaker 1: something that makes sense for you, not because you think 84 00:04:40,520 --> 00:04:43,080 Speaker 1: it sounds cool or you see somebody else do it, 85 00:04:43,320 --> 00:04:48,880 Speaker 1: but because it feels good for you and where you're at. 86 00:04:49,160 --> 00:04:53,760 Speaker 1: And now a listener question. Hey Emily, longtime listener here. 87 00:04:53,880 --> 00:04:57,360 Speaker 1: Your podcast is inspired and motivating me in so many ways. 88 00:04:57,560 --> 00:04:59,440 Speaker 2: I saw a video of you lifting in Paris. 89 00:04:59,520 --> 00:05:02,200 Speaker 1: Instead of creepily dming you, I thought I finally sent 90 00:05:02,279 --> 00:05:06,719 Speaker 1: a listener question. Yes, more of this, more listener questions. Anyway, 91 00:05:07,560 --> 00:05:10,200 Speaker 1: barbell work is so intimidating to me. How did you 92 00:05:10,240 --> 00:05:12,920 Speaker 1: start feeling confident? Adding weight to something you are lifting 93 00:05:13,160 --> 00:05:18,000 Speaker 1: literally directly over your head. Thank you, Lauren. Lauren, this 94 00:05:18,120 --> 00:05:20,760 Speaker 1: is an excellent question, and I have to admit that 95 00:05:20,880 --> 00:05:24,360 Speaker 1: I too was once very intimidated. 96 00:05:23,680 --> 00:05:25,120 Speaker 2: By barbell work. 97 00:05:25,240 --> 00:05:29,640 Speaker 1: So I first got acquainted with using barbells and Olympic lifting. 98 00:05:30,160 --> 00:05:31,680 Speaker 2: I mean over ten years ago. 99 00:05:31,760 --> 00:05:35,560 Speaker 1: Now maybe I had a big crosst phase and I 100 00:05:35,600 --> 00:05:39,640 Speaker 1: completely started at square one, and in order to not 101 00:05:39,800 --> 00:05:42,479 Speaker 1: only get acquainted with the movements but make sure that 102 00:05:42,520 --> 00:05:46,520 Speaker 1: I was doing them right, I took classes that had 103 00:05:46,720 --> 00:05:50,760 Speaker 1: very detailed instruction. So it is one thing for me 104 00:05:50,839 --> 00:05:52,680 Speaker 1: to tell you about the personal training app that I 105 00:05:52,800 --> 00:05:55,440 Speaker 1: use Future and that I love it, and I'll link 106 00:05:55,480 --> 00:05:58,480 Speaker 1: it in the show notes. However, if you are starting 107 00:05:58,600 --> 00:06:03,080 Speaker 1: at square one with any modality, I cannot encourage enough 108 00:06:03,279 --> 00:06:06,120 Speaker 1: either one on one coaching in person if you can 109 00:06:06,160 --> 00:06:09,159 Speaker 1: afford it, or going to some sort of a class 110 00:06:09,279 --> 00:06:12,920 Speaker 1: environment where you have someone in the vicinity that can 111 00:06:12,960 --> 00:06:15,839 Speaker 1: watch your form, that can help to you and that 112 00:06:15,920 --> 00:06:20,080 Speaker 1: you can ask questions to as you are getting on 113 00:06:20,200 --> 00:06:23,480 Speaker 1: board with whatever it is that you are trying to 114 00:06:23,480 --> 00:06:26,480 Speaker 1: get on board with. And then in terms of adding 115 00:06:26,520 --> 00:06:29,000 Speaker 1: weight to something that I'm lifting, I mean that also 116 00:06:29,480 --> 00:06:31,000 Speaker 1: was something that took a lot of time. 117 00:06:31,040 --> 00:06:33,680 Speaker 2: It was a thing that I needed to build up. 118 00:06:33,760 --> 00:06:37,159 Speaker 1: I needed to build strength, and so it wasn't like 119 00:06:37,360 --> 00:06:41,280 Speaker 1: the first time I lifted a barbell overhead it had 120 00:06:41,640 --> 00:06:44,160 Speaker 1: to ten pound weight plates on it. In fact, I'm 121 00:06:44,200 --> 00:06:48,599 Speaker 1: pretty sure I lifted the woman's barbell overhead, which is 122 00:06:48,600 --> 00:06:52,400 Speaker 1: the equivalent of thirty five pounds without weight for some time. 123 00:06:52,600 --> 00:06:57,640 Speaker 1: Until then, I added two small five pound incremental plates, 124 00:06:57,680 --> 00:07:00,599 Speaker 1: and I remember hating using the incremental because I felt 125 00:07:00,600 --> 00:07:01,599 Speaker 1: like I did look cool. 126 00:07:01,800 --> 00:07:03,159 Speaker 2: But it didn't matter. 127 00:07:03,839 --> 00:07:06,280 Speaker 1: If I looked cool, because I needed to learn how 128 00:07:06,279 --> 00:07:09,200 Speaker 1: to do it right, and I needed, more importantly, to 129 00:07:09,279 --> 00:07:12,840 Speaker 1: do it safely. So the most important guiding principles I 130 00:07:12,920 --> 00:07:16,960 Speaker 1: will offer you here are make sure you're getting guidance 131 00:07:17,040 --> 00:07:19,880 Speaker 1: when it comes to ramping up on a new activity, 132 00:07:20,000 --> 00:07:24,440 Speaker 1: especially weightlifting, and also make sure you're doing it in 133 00:07:24,520 --> 00:07:26,840 Speaker 1: a responsible and safe way. 134 00:07:27,520 --> 00:07:29,240 Speaker 2: Just like all things, good things take time. 135 00:07:29,680 --> 00:07:31,200 Speaker 1: You're not going to just show up one day and 136 00:07:31,200 --> 00:07:34,360 Speaker 1: be able to deadlift two hundred pounds and press one 137 00:07:34,440 --> 00:07:37,800 Speaker 1: hundred pounds overhead. That's not how it works. So trust 138 00:07:37,840 --> 00:07:43,480 Speaker 1: the process, do it slowly, and I promise you will 139 00:07:43,880 --> 00:07:47,360 Speaker 1: reap the benefits again. I want your listener questions, so 140 00:07:47,440 --> 00:07:50,320 Speaker 1: email me over at Hello at hurdle dot us. I 141 00:07:50,360 --> 00:07:53,240 Speaker 1: hope all of you again had a nice holiday, are 142 00:07:53,360 --> 00:07:56,680 Speaker 1: enjoying a little R and R this weekend, and I'll 143 00:07:56,760 --> 00:07:59,360 Speaker 1: chat you next week. Follow me over at Hurdle Podcast 144 00:07:59,400 --> 00:08:02,200 Speaker 1: and over at Emily A Body. Listen to a hurdle 145 00:08:02,240 --> 00:08:05,200 Speaker 1: with Emily A. Bodi of iHeartRadio, app, Apple podcasts or 146 00:08:05,200 --> 00:08:07,960 Speaker 1: wherever you get your podcasts. 147 00:08:08,000 --> 00:08:11,160 Speaker 2: Another hurdle concord. Catch you guys next time.