1 00:00:19,079 --> 00:00:22,160 Speaker 1: Hey everyone, Emily here, Happy five Minute Friday. I hope 2 00:00:22,160 --> 00:00:29,440 Speaker 1: you're having a wonderful week I had. I'm giggling. This 3 00:00:29,520 --> 00:00:34,320 Speaker 1: week has been insane, insane in good and questionable ways, 4 00:00:34,840 --> 00:00:39,080 Speaker 1: in that I've been in San Antonio and I arrived 5 00:00:39,120 --> 00:00:43,240 Speaker 1: on Tuesday. I am here to host a conversation on 6 00:00:43,680 --> 00:00:47,280 Speaker 1: women in sports media during a trade show called the 7 00:00:47,360 --> 00:00:54,440 Speaker 1: Running Event. And on Tuesday, after deplaning and going to 8 00:00:54,480 --> 00:00:58,640 Speaker 1: a few events, I sat down to do some work 9 00:00:59,360 --> 00:01:03,880 Speaker 1: and went to reach for my laptop and realized that 10 00:01:03,960 --> 00:01:10,199 Speaker 1: I left my laptop in the seat pocket on the plane. 11 00:01:10,560 --> 00:01:14,040 Speaker 1: I have never done that before. I have left an 12 00:01:14,080 --> 00:01:18,920 Speaker 1: Apple Watch on a plane once and I never got 13 00:01:18,920 --> 00:01:22,120 Speaker 1: it back. And so immediately my mind was racing. This 14 00:01:22,200 --> 00:01:27,640 Speaker 1: is not an ideal scenario. And two things happened. One, 15 00:01:27,800 --> 00:01:30,959 Speaker 1: I went into problem solving mode. I called Delta, I 16 00:01:31,000 --> 00:01:34,920 Speaker 1: filed a lost report. I called an uber, and I 17 00:01:35,000 --> 00:01:38,600 Speaker 1: saw via find my that the laptop was at San 18 00:01:38,600 --> 00:01:44,880 Speaker 1: Antonio Airport, so I immediately went there. And also I 19 00:01:44,920 --> 00:01:48,720 Speaker 1: didn't get ahead of myself. And this is what I 20 00:01:48,760 --> 00:01:51,080 Speaker 1: want to talk about, specifically to close the loop on 21 00:01:51,120 --> 00:01:54,919 Speaker 1: what happened to the laptop. I get to San Antonio 22 00:01:55,000 --> 00:01:58,760 Speaker 1: Airport and I go into the lost baggage office or 23 00:01:58,800 --> 00:02:02,400 Speaker 1: the baggage office for Delta. A sweet man named Art 24 00:02:02,560 --> 00:02:06,240 Speaker 1: is there, who is now my new bestie. And Art 25 00:02:06,360 --> 00:02:09,400 Speaker 1: takes my phone with the find my app open and 26 00:02:09,960 --> 00:02:13,600 Speaker 1: literally follows it to where it says my laptop is, 27 00:02:13,680 --> 00:02:17,520 Speaker 1: which is at the gate where my plane came in, 28 00:02:18,280 --> 00:02:21,839 Speaker 1: and retrieves it. And he's walking out of the airport 29 00:02:22,120 --> 00:02:25,240 Speaker 1: toward where one would check in on the other side 30 00:02:25,360 --> 00:02:28,520 Speaker 1: of security, and we lock eyes and he lifts my 31 00:02:28,600 --> 00:02:31,120 Speaker 1: laptop in the air and I give the biggest a 32 00:02:31,320 --> 00:02:35,760 Speaker 1: breakfast club or the fist bump, and I'm like, let's 33 00:02:35,840 --> 00:02:38,520 Speaker 1: go so stoked. Okay, So that's what happened with the laptop. 34 00:02:38,560 --> 00:02:41,760 Speaker 1: I have it. It is here next to me. But 35 00:02:42,280 --> 00:02:45,880 Speaker 1: this whole not getting ahead of myself thing, I used 36 00:02:45,919 --> 00:02:49,440 Speaker 1: to not be good at this. I used to be 37 00:02:49,840 --> 00:02:53,760 Speaker 1: the kind of person I admittedly like things a certain way. 38 00:02:53,919 --> 00:02:56,519 Speaker 1: Of course, no one wants to lose something that's very 39 00:02:56,520 --> 00:03:01,160 Speaker 1: important to them, but I would let the things that 40 00:03:01,200 --> 00:03:08,720 Speaker 1: were beyond my control really really really ruin my mental game, 41 00:03:08,800 --> 00:03:13,040 Speaker 1: my everything. Honestly in the moments that felt so much 42 00:03:13,080 --> 00:03:18,280 Speaker 1: bigger than me, and through this practice, and I specifically 43 00:03:18,320 --> 00:03:22,239 Speaker 1: call it a practice because it is something that requires diligence. 44 00:03:23,320 --> 00:03:27,920 Speaker 1: I have been able to get better at responding instead 45 00:03:27,919 --> 00:03:31,920 Speaker 1: of reacting. And so yes, I had some feelings and 46 00:03:31,960 --> 00:03:35,920 Speaker 1: felt overwhelmed when I realized the item was missing on Tuesday, 47 00:03:36,560 --> 00:03:40,200 Speaker 1: but I was able to be practical in my response 48 00:03:40,440 --> 00:03:44,920 Speaker 1: about figuring out what was within my power to a 49 00:03:45,200 --> 00:03:49,880 Speaker 1: look for the laptop and be just deal with all 50 00:03:49,920 --> 00:03:53,280 Speaker 1: the emotions surrounding the scenario. And like I said, it's 51 00:03:53,280 --> 00:03:56,400 Speaker 1: a practice this I'm going to be able to respond 52 00:03:56,560 --> 00:04:00,360 Speaker 1: instead of react. There are going to be scenario and 53 00:04:00,400 --> 00:04:02,920 Speaker 1: I'm not just talking about lost items. I'm talking about 54 00:04:02,920 --> 00:04:05,600 Speaker 1: in the day to day where things aren't going as 55 00:04:05,600 --> 00:04:08,520 Speaker 1: you'd hoped. Someone comes in at a left field and 56 00:04:08,560 --> 00:04:12,520 Speaker 1: says something that shocks you or upsets you, and it 57 00:04:12,560 --> 00:04:15,320 Speaker 1: is up to you to act in a way that 58 00:04:15,400 --> 00:04:19,680 Speaker 1: makes you proud, makes your future self proud especially, And 59 00:04:19,760 --> 00:04:24,320 Speaker 1: so I knew in the instance on Tuesday that getting 60 00:04:24,320 --> 00:04:26,880 Speaker 1: ahead of myself wasn't going to do any favors and 61 00:04:27,400 --> 00:04:32,080 Speaker 1: made the conscious decision to just breathe through it and 62 00:04:32,120 --> 00:04:33,880 Speaker 1: do the best I could with what I had. It 63 00:04:33,920 --> 00:04:36,039 Speaker 1: is really easy to get wrapped up in the things 64 00:04:36,040 --> 00:04:38,720 Speaker 1: that you can't control, and so the question comes in, 65 00:04:38,760 --> 00:04:42,640 Speaker 1: how do I get better at this practice? I do 66 00:04:42,760 --> 00:04:49,400 Speaker 1: think that it really does begin with allowing yourself the 67 00:04:49,480 --> 00:04:54,880 Speaker 1: permission to take time. There is so much happening at 68 00:04:54,920 --> 00:04:59,320 Speaker 1: all times, and often it feels as though if you 69 00:04:59,400 --> 00:05:04,200 Speaker 1: don't re act immediately, there is time wasted. But what 70 00:05:04,240 --> 00:05:07,599 Speaker 1: you will find is that the more often that you 71 00:05:07,720 --> 00:05:13,800 Speaker 1: give yourself space to absorb, to manage, to process, that 72 00:05:13,880 --> 00:05:17,400 Speaker 1: it's not all that time sensitive, that it's not all 73 00:05:17,680 --> 00:05:21,720 Speaker 1: that serious. And when you experience how it feels to 74 00:05:21,720 --> 00:05:24,440 Speaker 1: give yourself that time and to see how that plays out, 75 00:05:24,720 --> 00:05:27,440 Speaker 1: then that's a rep. And the more reps that you 76 00:05:27,480 --> 00:05:31,600 Speaker 1: put in, the better you will become at not overreacting 77 00:05:31,920 --> 00:05:36,560 Speaker 1: or just in general reacting versus responding. For this week's 78 00:05:36,640 --> 00:05:39,400 Speaker 1: listener prompt, I actually want to guide you to the 79 00:05:39,720 --> 00:05:44,320 Speaker 1: guided Journaling challenge I'm doing over on the Hurdle Instagram. 80 00:05:44,480 --> 00:05:48,240 Speaker 1: So every day for the month of December, I am 81 00:05:49,160 --> 00:05:52,680 Speaker 1: offering up a prompt that helps you reflect on the 82 00:05:52,720 --> 00:05:55,640 Speaker 1: past year, and I'm having a lot of fun with it. 83 00:05:55,760 --> 00:05:58,960 Speaker 1: We've added almost two hundred people to the Instagram channel 84 00:05:59,120 --> 00:06:01,800 Speaker 1: over the last forty eight hours and that makes me 85 00:06:01,839 --> 00:06:04,400 Speaker 1: really excited and I'd love for you to join the squad. 86 00:06:04,520 --> 00:06:07,520 Speaker 1: So my prompt for you this week is go to 87 00:06:07,600 --> 00:06:11,400 Speaker 1: Instagram in the bio for at Hurdle podcast, click on 88 00:06:11,440 --> 00:06:15,360 Speaker 1: in there to the Daily Hurdle channel and join our challenge. 89 00:06:15,520 --> 00:06:21,000 Speaker 1: Get thinking, get writing, and just like my encouragement for 90 00:06:21,480 --> 00:06:25,640 Speaker 1: responding instead of reacting, you will you will be better 91 00:06:25,680 --> 00:06:30,200 Speaker 1: for it. And now a listener question. Hey, Emily, since 92 00:06:30,240 --> 00:06:32,359 Speaker 1: you've done so much work on women's health, I find 93 00:06:32,360 --> 00:06:34,719 Speaker 1: working out in the morning really hard. I want to 94 00:06:34,720 --> 00:06:37,400 Speaker 1: ask you about it, not because I'm not a morning person, 95 00:06:37,520 --> 00:06:40,599 Speaker 1: but because I often feel scattered and buzzy after, which 96 00:06:40,680 --> 00:06:42,520 Speaker 1: is hard on writing days for me when I need 97 00:06:42,560 --> 00:06:46,279 Speaker 1: to settle down and get into work quickly. I've tried hydration, food, 98 00:06:46,400 --> 00:06:49,240 Speaker 1: et cetera. Any other thoughts, and as someone who writes, 99 00:06:49,279 --> 00:06:52,240 Speaker 1: have you ever noticed anything with focused deep work after 100 00:06:52,279 --> 00:06:55,080 Speaker 1: your morning workouts? Glad you made it to your destination 101 00:06:55,200 --> 00:06:57,960 Speaker 1: this week, and thanks so much. I firmly believe that 102 00:06:58,000 --> 00:07:00,760 Speaker 1: anyone can be a morning workout person. And just like 103 00:07:00,800 --> 00:07:03,960 Speaker 1: the reps that it takes to get better at responding 104 00:07:04,000 --> 00:07:07,080 Speaker 1: instead of reacting, it takes reps to get to a 105 00:07:07,120 --> 00:07:09,960 Speaker 1: place where morning workouts really do feel good in your body. 106 00:07:10,320 --> 00:07:13,400 Speaker 1: With that said, there are a few different things that 107 00:07:13,440 --> 00:07:17,440 Speaker 1: could be happening. If you are experiencing maybe dizziness or 108 00:07:17,800 --> 00:07:22,320 Speaker 1: brain fog after a morning workout, that would be not 109 00:07:22,480 --> 00:07:25,800 Speaker 1: eating beforehand, So low blood sugar from exercising on an 110 00:07:25,840 --> 00:07:28,560 Speaker 1: empty stomach can really lead to a sudden drop in 111 00:07:28,560 --> 00:07:33,000 Speaker 1: blood pressure. Also, maybe you're not hydrating enough in the 112 00:07:33,160 --> 00:07:35,160 Speaker 1: hours before you go to bed. You wake up, you 113 00:07:35,160 --> 00:07:39,800 Speaker 1: haven't consumed anything in x amount of time, and so 114 00:07:39,960 --> 00:07:43,040 Speaker 1: that can be something that really messes with folks that 115 00:07:43,120 --> 00:07:47,600 Speaker 1: are morning workout people. And then a warm up is especially, especially, 116 00:07:47,720 --> 00:07:51,040 Speaker 1: especially important in the morning to be someone that's going 117 00:07:51,080 --> 00:07:53,720 Speaker 1: to be a morning workout person, because again, your body 118 00:07:53,720 --> 00:07:58,679 Speaker 1: has been at rest for the hours preceding that effort. 119 00:07:59,280 --> 00:08:02,800 Speaker 1: The most important thing about any exercise routine is that 120 00:08:02,960 --> 00:08:05,680 Speaker 1: a you're doing something that you enjoy. When you're doing 121 00:08:05,720 --> 00:08:09,120 Speaker 1: something that you enjoy, you're more likely to adhere to it, 122 00:08:09,520 --> 00:08:12,440 Speaker 1: and then b you are doing it at a time 123 00:08:12,720 --> 00:08:15,680 Speaker 1: that feels good for you. So even though you might 124 00:08:15,720 --> 00:08:18,000 Speaker 1: want to be a morning workout person, if these are 125 00:08:18,040 --> 00:08:21,200 Speaker 1: the things that you experience after the fact, then it 126 00:08:21,280 --> 00:08:25,560 Speaker 1: might just not be your thing, and that's okay. The 127 00:08:25,600 --> 00:08:27,560 Speaker 1: second part of this question, as someone who writes, have 128 00:08:27,600 --> 00:08:30,200 Speaker 1: you ever noticed anything with focused deep work after your 129 00:08:30,240 --> 00:08:33,440 Speaker 1: morning workouts? I am a very focused person in the 130 00:08:33,440 --> 00:08:36,920 Speaker 1: morning period. Now, there is some science behind this, and 131 00:08:36,920 --> 00:08:40,319 Speaker 1: that's because exercise does two things. One it improves blood 132 00:08:40,320 --> 00:08:44,040 Speaker 1: flow and the oxygen delivery to your brain, and two, 133 00:08:44,440 --> 00:08:48,640 Speaker 1: it releases what we call endorphins and dopamine. Endorphins and 134 00:08:48,679 --> 00:08:54,080 Speaker 1: dopamine commonly referred to as feel good chemicals. Now, this 135 00:08:54,679 --> 00:09:00,400 Speaker 1: physiological boost neurochemical boost, sharpens mental clarity, enhances memory, and 136 00:09:00,520 --> 00:09:03,640 Speaker 1: proves your ability to concentrate. These are all good things. 137 00:09:03,760 --> 00:09:05,719 Speaker 1: It's a big case for being a morning person. It's 138 00:09:06,080 --> 00:09:08,160 Speaker 1: a huge reason why you'll see that a lot of 139 00:09:08,160 --> 00:09:09,600 Speaker 1: people that are at the top of some of the 140 00:09:09,600 --> 00:09:12,600 Speaker 1: companies that you admire the most are also mourning people. 141 00:09:13,440 --> 00:09:15,800 Speaker 1: And it makes a case for anyone to give it 142 00:09:15,880 --> 00:09:19,000 Speaker 1: a try. But, like I said, everyone is different, and 143 00:09:19,080 --> 00:09:21,600 Speaker 1: so if you relate to this listener question, if you're 144 00:09:21,640 --> 00:09:24,360 Speaker 1: like it just doesn't feel right for me to an 145 00:09:24,360 --> 00:09:27,280 Speaker 1: honest personal inventory talk one on one with an expert 146 00:09:27,360 --> 00:09:30,680 Speaker 1: about what you're experiencing, what you're feeling and also make 147 00:09:30,720 --> 00:09:34,240 Speaker 1: sure you're giving your body what it really needs. Hope 148 00:09:34,280 --> 00:09:36,760 Speaker 1: this helps make sure you're falling along with Hurdle over 149 00:09:36,760 --> 00:09:38,719 Speaker 1: at Hurdle Podcast and over at Emily a Body. Like 150 00:09:38,800 --> 00:09:43,280 Speaker 1: I said earlier, join our Daily Hurdle monthly journaling challenge. 151 00:09:43,360 --> 00:09:45,719 Speaker 1: Would love to have you there and I'll catch you 152 00:09:45,720 --> 00:09:46,400 Speaker 1: guys next time