1 00:00:00,320 --> 00:00:01,960 Speaker 1: I'm going to hold your hand when I say this, 2 00:00:02,160 --> 00:00:06,680 Speaker 1: perfection is the enemy of progress. The goal is to 3 00:00:06,680 --> 00:00:08,920 Speaker 1: be a perfect human. It's to be a human who 4 00:00:09,080 --> 00:00:14,960 Speaker 1: keeps going. And that, my friends, that's the ultimate hurdle conquered. 5 00:00:28,760 --> 00:00:32,159 Speaker 1: What's going on, Emily? Here? You are listening to episode 6 00:00:32,240 --> 00:00:36,480 Speaker 1: three seventy six of Hurdle, a wellness focused podcast where 7 00:00:36,479 --> 00:00:39,200 Speaker 1: I chat with inspirational people about everything from their highest 8 00:00:39,200 --> 00:00:42,239 Speaker 1: tides and toughest moments to essential tips on how to 9 00:00:42,280 --> 00:00:46,199 Speaker 1: live a healthier, happier, more motivated life. We all go 10 00:00:46,280 --> 00:00:50,159 Speaker 1: through our fair share of hurdles. My goal through these 11 00:00:50,159 --> 00:00:53,440 Speaker 1: discussions is to empower you to better navigate yours and 12 00:00:53,560 --> 00:00:56,800 Speaker 1: move with intention so that you can stride towards your 13 00:00:56,840 --> 00:01:01,760 Speaker 1: own big potential and of course have some fun along 14 00:01:01,960 --> 00:01:06,679 Speaker 1: the way. Tuesday morning, what is going on? I need 15 00:01:06,720 --> 00:01:09,880 Speaker 1: to tell you something. For a while now, I've been 16 00:01:09,880 --> 00:01:13,200 Speaker 1: thinking about shifting the I don't even want to call 17 00:01:13,200 --> 00:01:15,440 Speaker 1: it the main episode of the week, but that's really what. 18 00:01:15,480 --> 00:01:18,480 Speaker 2: This is the main episode of the week away from Monday. 19 00:01:19,080 --> 00:01:23,199 Speaker 1: Literally the week after I started the podcast back in 20 00:01:23,480 --> 00:01:27,760 Speaker 1: twenty eighteen, I was thinking about did I do something 21 00:01:27,800 --> 00:01:30,800 Speaker 1: wrong by launching it on Monday, and to this day, 22 00:01:31,040 --> 00:01:34,320 Speaker 1: I feel overwhelmed. When I opened my podcast app on Mondays, 23 00:01:34,319 --> 00:01:37,800 Speaker 1: I'm like, there's a lot here. I have the you know, 24 00:01:37,840 --> 00:01:40,759 Speaker 1: the few that I lean into right away. But why 25 00:01:40,840 --> 00:01:44,880 Speaker 1: am I not setting myself up for success by launching 26 00:01:45,000 --> 00:01:47,920 Speaker 1: on a different day. That is what I wondered, That's 27 00:01:47,920 --> 00:01:49,840 Speaker 1: what I still wondered, and so we're going to play 28 00:01:49,880 --> 00:01:52,160 Speaker 1: with it. There are some changes come into the show 29 00:01:52,240 --> 00:01:56,520 Speaker 1: and this is one of them. Welcome to the Tuesday release. 30 00:01:56,960 --> 00:01:59,480 Speaker 1: I'd be super curious to get your feedback on it. 31 00:01:59,560 --> 00:02:03,040 Speaker 2: Do you like it? Do you mind? Are you unphased? 32 00:02:03,760 --> 00:02:06,400 Speaker 1: So feel free to come into my DMS over at 33 00:02:06,520 --> 00:02:09,680 Speaker 1: Hurdle podcast. Also, you know me, I'm over at Emily Body. 34 00:02:10,000 --> 00:02:11,240 Speaker 2: I want to hear what. 35 00:02:11,360 --> 00:02:14,240 Speaker 1: You think where your head's at. For today's episode, I'm 36 00:02:14,280 --> 00:02:16,680 Speaker 1: mixing things up. I'm getting a lot of requests for 37 00:02:16,919 --> 00:02:20,480 Speaker 1: a solo and I am feeling compelled to talk to 38 00:02:20,560 --> 00:02:25,000 Speaker 1: you about perfectionism, not about why that can be a 39 00:02:25,040 --> 00:02:28,040 Speaker 1: good thing, but actually to the contrary. Today I'm giving 40 00:02:28,040 --> 00:02:31,120 Speaker 1: you my anti perfectionism playbook. 41 00:02:31,680 --> 00:02:33,600 Speaker 2: I truly believe. 42 00:02:33,520 --> 00:02:37,560 Speaker 1: Over the last few years that learning to accept good 43 00:02:37,680 --> 00:02:41,760 Speaker 1: enough is really what has become the key to long 44 00:02:41,880 --> 00:02:46,160 Speaker 1: term consistency and success. I mean, ask yourself, have you 45 00:02:46,240 --> 00:02:49,920 Speaker 1: ever felt like you were either all in or completely 46 00:02:50,000 --> 00:02:53,200 Speaker 1: all out? Like the workout is imperfect, so you scrap 47 00:02:53,240 --> 00:02:56,840 Speaker 1: your whole day, or you went off track with trying 48 00:02:56,840 --> 00:02:58,880 Speaker 1: to eat well and so the rest of the day 49 00:02:59,080 --> 00:03:02,799 Speaker 1: you just eat anything and everything. Yeah, I have totally 50 00:03:03,520 --> 00:03:06,960 Speaker 1: been there, and that all or nothing mindset isn't a 51 00:03:07,040 --> 00:03:11,800 Speaker 1: lack of discipline. It is truly perfectionism in disguise. And 52 00:03:12,280 --> 00:03:15,440 Speaker 1: that perfectionism it give me the number one hurdle blocking 53 00:03:15,440 --> 00:03:19,880 Speaker 1: long term consistency. And so my promise for you today 54 00:03:20,080 --> 00:03:21,840 Speaker 1: is that by the end of this episode you're going 55 00:03:21,880 --> 00:03:25,840 Speaker 1: to have practical rules to beat the perfectionism cycle, and 56 00:03:26,280 --> 00:03:30,560 Speaker 1: with those tools, you can find joy in what I 57 00:03:30,760 --> 00:03:35,200 Speaker 1: like to refer to as sustainable, messy progress. 58 00:03:35,240 --> 00:03:36,720 Speaker 2: Because progress is progress. 59 00:03:36,960 --> 00:03:40,440 Speaker 1: We're going to move forward together while embracing this anti 60 00:03:40,480 --> 00:03:44,120 Speaker 1: perfectionism playbook as always, Like I said before, you know 61 00:03:44,160 --> 00:03:46,720 Speaker 1: how to find me. I'm over at Hurdle Podcast. I'm 62 00:03:46,720 --> 00:03:50,600 Speaker 1: also over at Emily a Body, and I. 63 00:03:50,600 --> 00:03:52,920 Speaker 2: Called for your feedback. I really do want it. 64 00:03:53,040 --> 00:03:56,720 Speaker 1: So whether you have thoughts on the new Tuesday launch date, 65 00:03:57,040 --> 00:03:59,040 Speaker 1: if you have a listener question that I can answer 66 00:03:59,080 --> 00:04:01,600 Speaker 1: in an upcoming of five minute Friday. Whatever it is, I 67 00:04:01,640 --> 00:04:05,480 Speaker 1: am all ears. You can email me over at Hello 68 00:04:05,560 --> 00:04:09,080 Speaker 1: at Hurdle dot us. For anyone else that's running at 69 00:04:09,120 --> 00:04:11,080 Speaker 1: Chicago this weekend, I will be out there. I'm not 70 00:04:11,120 --> 00:04:14,040 Speaker 1: hosting anything on the ground, but I will be bopping around. 71 00:04:14,120 --> 00:04:17,599 Speaker 1: So please say hello, come, say what's up. I'd love 72 00:04:17,600 --> 00:04:21,440 Speaker 1: to meet you. And with that, let's get to it. 73 00:04:21,560 --> 00:04:34,039 Speaker 1: Let's get to the anti perfectionism playbook. I have let 74 00:04:34,080 --> 00:04:37,400 Speaker 1: perfectionism win so many times. And when I say that 75 00:04:37,440 --> 00:04:42,000 Speaker 1: I've let perfectionism win, what happens is that I stop 76 00:04:42,160 --> 00:04:47,360 Speaker 1: forward progress because something's not looking as I envisioned. I'll 77 00:04:47,360 --> 00:04:50,479 Speaker 1: give you an example of how I have evolved with 78 00:04:50,600 --> 00:04:55,680 Speaker 1: my relationship with perfectionism. I am running my sixteenth marathon 79 00:04:55,720 --> 00:04:59,960 Speaker 1: this weekend. And years ago, if I had to miss 80 00:05:00,160 --> 00:05:02,640 Speaker 1: a workout, or a workout didn't go as I had 81 00:05:02,680 --> 00:05:05,479 Speaker 1: hoped it would go, or I had to adjust my 82 00:05:05,520 --> 00:05:10,600 Speaker 1: amount of my edge, I would worry that that one 83 00:05:10,920 --> 00:05:17,039 Speaker 1: modification or those few modifications would have dramatic ramifications for 84 00:05:17,120 --> 00:05:21,239 Speaker 1: my ultimate goal. And what I've come to learn over 85 00:05:21,320 --> 00:05:26,640 Speaker 1: time is that that isn't how it works. Case in point, 86 00:05:27,080 --> 00:05:30,160 Speaker 1: when you are training for a marathon. Every weekend, on Saturday, 87 00:05:30,200 --> 00:05:32,680 Speaker 1: you have a long run. I choose to do mine 88 00:05:32,680 --> 00:05:37,080 Speaker 1: on Saturdays, and life happens, and there are going to 89 00:05:37,120 --> 00:05:42,039 Speaker 1: be some days where maybe you need to modify the distance. 90 00:05:42,520 --> 00:05:46,280 Speaker 1: You have to adapt in case it's super warm outside, 91 00:05:46,760 --> 00:05:49,280 Speaker 1: maybe you have a life event, and so you have 92 00:05:49,360 --> 00:05:53,479 Speaker 1: to change the schedule around. I this year went to 93 00:05:53,600 --> 00:05:56,120 Speaker 1: Japan for two weeks and was still able to get 94 00:05:56,160 --> 00:05:59,200 Speaker 1: in my long runs, but I modified them. It was 95 00:05:59,320 --> 00:06:04,800 Speaker 1: ninety five to ninety five percent humidity in bright, brilliant sunshine. 96 00:06:05,480 --> 00:06:09,560 Speaker 1: Was there a difference between me running the RX of 97 00:06:09,640 --> 00:06:13,880 Speaker 1: twenty two miles versus what felt a little bit safer 98 00:06:14,279 --> 00:06:18,200 Speaker 1: when I was out there doing the thing akaa twenty miles. No, 99 00:06:18,839 --> 00:06:21,760 Speaker 1: there really was no negative thing that was going to 100 00:06:21,800 --> 00:06:24,200 Speaker 1: happen by me cutting two miles. 101 00:06:23,800 --> 00:06:25,680 Speaker 2: Off of one run. 102 00:06:26,200 --> 00:06:29,919 Speaker 1: But the Emily of Gosh ten years ago would have 103 00:06:30,120 --> 00:06:36,040 Speaker 1: had so much anxiety about that for so long. There 104 00:06:36,200 --> 00:06:40,360 Speaker 1: is a big distinction between healthy striving, so like I 105 00:06:40,680 --> 00:06:46,159 Speaker 1: want to accomplish X, and perfectionism, which is I must 106 00:06:46,240 --> 00:06:50,919 Speaker 1: achieve X or people will think why perfectionism is about 107 00:06:51,560 --> 00:06:55,400 Speaker 1: often external validation and a fear of criticism, and that 108 00:06:55,760 --> 00:06:59,640 Speaker 1: just isn't a solid foundation for going after the things 109 00:06:59,640 --> 00:07:02,600 Speaker 1: that ex So in order to do some work on this, 110 00:07:02,640 --> 00:07:06,440 Speaker 1: we've got to unmask the perfectionism trap as a whole. 111 00:07:07,360 --> 00:07:09,440 Speaker 1: The first thing let's discuss is how we often tie 112 00:07:09,480 --> 00:07:12,680 Speaker 1: our self worth to our performance. So you identify a 113 00:07:12,680 --> 00:07:15,800 Speaker 1: certain way. I just said, I'm running my sixteenth marathon 114 00:07:15,840 --> 00:07:18,440 Speaker 1: this weekend. I identify as a marathoner. I am a 115 00:07:18,480 --> 00:07:23,520 Speaker 1: marathonor or let's drive it to I am a healthy eater. 116 00:07:23,640 --> 00:07:26,800 Speaker 1: I am someone that eats well. Now, that is how 117 00:07:26,800 --> 00:07:31,440 Speaker 1: I identify. And then when I fail, and I'll put 118 00:07:31,520 --> 00:07:34,559 Speaker 1: quotes around that, at that action, it feels as though 119 00:07:34,960 --> 00:07:39,559 Speaker 1: I am failing as a person I identify in this way. 120 00:07:39,680 --> 00:07:43,240 Speaker 1: So when I'm injured, for instance, and I can't run 121 00:07:43,280 --> 00:07:47,200 Speaker 1: by the identify as a runner, I feel conflicted. When 122 00:07:47,400 --> 00:07:50,640 Speaker 1: I am someone that eats a certain way and I 123 00:07:50,680 --> 00:07:55,080 Speaker 1: am constantly going against that, that might not feel so 124 00:07:55,280 --> 00:07:59,360 Speaker 1: well ultimately, and I could feel again like I am failing. 125 00:08:00,080 --> 00:08:04,280 Speaker 1: Now the reframe here is really reinforcing our core message, 126 00:08:04,280 --> 00:08:08,920 Speaker 1: which is your worth is inherent. It is not conditional 127 00:08:09,040 --> 00:08:13,320 Speaker 1: on your performance. I'll say that Again, your worth is inherent. 128 00:08:13,800 --> 00:08:18,240 Speaker 1: It is not conditional on your performance or how you 129 00:08:18,280 --> 00:08:20,600 Speaker 1: act or what you choose to do in the example 130 00:08:20,600 --> 00:08:22,920 Speaker 1: of a healthy eater. So the goal here is to 131 00:08:22,960 --> 00:08:29,560 Speaker 1: separate your identity from activity. You are bigger than whatever 132 00:08:29,720 --> 00:08:34,080 Speaker 1: label it is that you put on yourself, and I 133 00:08:34,080 --> 00:08:36,880 Speaker 1: think it's really important here to highlight what can often 134 00:08:37,000 --> 00:08:39,719 Speaker 1: be this comparison. 135 00:08:39,120 --> 00:08:41,640 Speaker 2: Culture catalyst of social media. 136 00:08:42,120 --> 00:08:46,160 Speaker 1: Now social media in the highlight reel of perfect meals 137 00:08:46,200 --> 00:08:50,640 Speaker 1: and flawless workouts like we are inundated with it, and 138 00:08:51,200 --> 00:08:56,360 Speaker 1: it also creates an impossible fake standard. So I want 139 00:08:56,400 --> 00:08:58,680 Speaker 1: to introduce to you a tool that I use very often, 140 00:08:58,720 --> 00:09:02,119 Speaker 1: which I call scrolling quit. It's my scroll and quit technique. 141 00:09:02,160 --> 00:09:06,840 Speaker 1: And so, if you are on the socials, whether it's Instagram, TikTok, 142 00:09:06,920 --> 00:09:09,360 Speaker 1: if you still use Facebook, wherever you might be, and 143 00:09:09,400 --> 00:09:13,000 Speaker 1: you realize that you're comparing yourself to someone you see 144 00:09:13,000 --> 00:09:15,640 Speaker 1: in a workout outfit, or you're thinking about the foods 145 00:09:15,640 --> 00:09:17,120 Speaker 1: that you ve eate in on how they don't look 146 00:09:17,120 --> 00:09:21,559 Speaker 1: as beautiful as this perfectly crafted asa ebowl or protein 147 00:09:21,720 --> 00:09:26,319 Speaker 1: bagel or avocado toast and whatever, close the app immediately 148 00:09:26,360 --> 00:09:30,600 Speaker 1: and start something else, like start some other activities. Scroll 149 00:09:30,640 --> 00:09:33,439 Speaker 1: and quit, right, That's what I'm calling it. So don't 150 00:09:33,559 --> 00:09:37,880 Speaker 1: let whatever it is that you're comparing yourself to derail 151 00:09:38,040 --> 00:09:43,440 Speaker 1: what is reality. So many people, myself included, that we 152 00:09:43,559 --> 00:09:46,360 Speaker 1: are leaning into social media as an escape from the 153 00:09:46,400 --> 00:09:49,760 Speaker 1: things that we quote unquote should be doing or maybe 154 00:09:49,800 --> 00:09:52,160 Speaker 1: things that could be better serving us. So when you 155 00:09:52,200 --> 00:09:54,880 Speaker 1: go on there and you see something that makes you 156 00:09:54,960 --> 00:09:57,120 Speaker 1: feel less valuable. 157 00:09:57,120 --> 00:10:01,600 Speaker 2: That ain't it? It ain't it? Soh you scroll and 158 00:10:02,080 --> 00:10:02,559 Speaker 2: you quit. 159 00:10:03,280 --> 00:10:06,560 Speaker 1: Now, I've got three rules that I lean into when 160 00:10:06,679 --> 00:10:12,080 Speaker 1: I think about my playbook for counteracting perfectionism. And my 161 00:10:12,320 --> 00:10:15,480 Speaker 1: first rule is that you've got to implement the minimal 162 00:10:15,559 --> 00:10:19,760 Speaker 1: viable effort. So let's call that M THEE. The concept 163 00:10:19,800 --> 00:10:22,760 Speaker 1: here is that you want to lower the bar so 164 00:10:22,800 --> 00:10:25,720 Speaker 1: that you cannot fail, which I know you you're feeling 165 00:10:25,800 --> 00:10:28,800 Speaker 1: it in your heart of hearts as someone who identifies 166 00:10:28,960 --> 00:10:31,800 Speaker 1: as a perfectionist. At times, you don't want. 167 00:10:31,679 --> 00:10:33,120 Speaker 2: To lower the bar. I get it. 168 00:10:33,480 --> 00:10:39,640 Speaker 1: But the fact is that consistent effort is better than 169 00:10:39,720 --> 00:10:43,720 Speaker 1: sporadic perfection. I'll say that one more time. Consistent effort 170 00:10:43,760 --> 00:10:45,400 Speaker 1: is better than sporadic perfection. 171 00:10:45,520 --> 00:10:46,439 Speaker 2: So what do I mean by that? 172 00:10:46,840 --> 00:10:49,880 Speaker 1: I mean that if you can consistently let's say you 173 00:10:49,920 --> 00:10:54,760 Speaker 1: want to move more, If you can consistently walk for 174 00:10:54,920 --> 00:10:58,880 Speaker 1: twenty minutes three days a week, that is so much 175 00:10:58,920 --> 00:11:02,760 Speaker 1: better than it's going on a ten mile walk once 176 00:11:02,800 --> 00:11:08,079 Speaker 1: every three weeks. Right, you want to develop habits and 177 00:11:08,440 --> 00:11:13,000 Speaker 1: strive for goals that ultimately help you level up again. 178 00:11:13,080 --> 00:11:15,280 Speaker 1: I talk about it in the intro every week. My 179 00:11:15,360 --> 00:11:19,439 Speaker 1: goal is to help you live healthier, happier, more motivated lives. 180 00:11:19,720 --> 00:11:23,000 Speaker 1: And you will be shocked at what comes when you 181 00:11:23,200 --> 00:11:30,240 Speaker 1: allow yourself to lean into these consistent, albeit imperfect actions, 182 00:11:30,960 --> 00:11:36,319 Speaker 1: and oftentimes that consistent, imperfect action will help you level 183 00:11:36,440 --> 00:11:39,440 Speaker 1: up in the long run. So when I started running, 184 00:11:39,679 --> 00:11:42,559 Speaker 1: this was in two thousand and eight, almost twenty years ago, 185 00:11:42,640 --> 00:11:48,240 Speaker 1: which is absolutely wild. When I started running, I didn't 186 00:11:48,280 --> 00:11:53,200 Speaker 1: allow what I had exposure to, of what I thought 187 00:11:53,240 --> 00:11:57,760 Speaker 1: success could look like, deter me from doing what felt 188 00:11:57,800 --> 00:12:01,679 Speaker 1: attainable for me in my body as I was. And 189 00:12:01,760 --> 00:12:06,079 Speaker 1: so every day I set out to go run what 190 00:12:06,200 --> 00:12:08,240 Speaker 1: I thought was a mile, and it ended up being 191 00:12:08,520 --> 00:12:09,120 Speaker 1: half mile. 192 00:12:09,200 --> 00:12:10,520 Speaker 2: But that is neither here nor there. 193 00:12:10,679 --> 00:12:14,640 Speaker 1: I would get myself together after lunch every day and 194 00:12:14,760 --> 00:12:18,640 Speaker 1: lace up my sneakers and put on my black Target 195 00:12:18,960 --> 00:12:21,280 Speaker 1: leggings and a white Hanes V neck and I would 196 00:12:21,360 --> 00:12:24,839 Speaker 1: go out and I would run my distance and I 197 00:12:24,880 --> 00:12:28,480 Speaker 1: would come back and I would feel so accomplished. 198 00:12:28,920 --> 00:12:30,600 Speaker 2: And that's because I was. 199 00:12:30,520 --> 00:12:35,240 Speaker 1: Defining what quote unquote success looked like for myself in 200 00:12:35,280 --> 00:12:40,119 Speaker 1: a way that was attainable. So for me, my minimum 201 00:12:40,240 --> 00:12:42,560 Speaker 1: viable effort was I'm going to get out there and 202 00:12:42,600 --> 00:12:45,120 Speaker 1: move my body for this amount of distance and that's it. 203 00:12:45,520 --> 00:12:46,760 Speaker 2: That's that's it. 204 00:12:47,320 --> 00:12:50,400 Speaker 1: And some days it might be a walk run, and 205 00:12:50,760 --> 00:12:53,480 Speaker 1: other days it might be just a walk. But whatever 206 00:12:53,600 --> 00:12:57,920 Speaker 1: it was, I allowed that to be enough. The real 207 00:12:58,040 --> 00:13:03,200 Speaker 1: victory wasn't in you know, the exact output, but rather 208 00:13:03,920 --> 00:13:08,240 Speaker 1: it was in keeping that habit alive and telling myself 209 00:13:08,640 --> 00:13:14,840 Speaker 1: you are capable of showing up regularly. Again, consistency is 210 00:13:14,880 --> 00:13:21,000 Speaker 1: better than perfection. So consistent imperfect effort is better than 211 00:13:21,559 --> 00:13:23,199 Speaker 1: sporadic perfection. 212 00:13:23,760 --> 00:13:25,040 Speaker 2: There I said it. 213 00:13:25,559 --> 00:13:28,760 Speaker 1: My second rule when we talk about this anti perfectionism 214 00:13:28,800 --> 00:13:32,680 Speaker 1: playbook is activate the fifteen minute re entry window. The 215 00:13:32,800 --> 00:13:36,680 Speaker 1: fifteen minute re entry window. This concept might blow your mind. 216 00:13:36,679 --> 00:13:41,840 Speaker 1: You Basically you want to stop the perfectionism spiral and 217 00:13:42,040 --> 00:13:46,720 Speaker 1: recognize that one mistake or one thing not going as 218 00:13:46,840 --> 00:13:51,360 Speaker 1: you hope does not need to wreck the remainder of 219 00:13:51,880 --> 00:13:54,680 Speaker 1: your day, or your week or what have you. 220 00:13:55,080 --> 00:14:00,079 Speaker 2: So let's give an example. I have worked a lot. 221 00:14:00,240 --> 00:14:05,760 Speaker 1: On redeveloping my relationship with food over the last year 222 00:14:06,280 --> 00:14:09,320 Speaker 1: and have really put an emphasis on eating a lot 223 00:14:09,360 --> 00:14:13,120 Speaker 1: of protein. Right, that doesn't mean on a day where 224 00:14:13,120 --> 00:14:15,679 Speaker 1: I realize it's five PM and I've consumed a total 225 00:14:15,720 --> 00:14:18,920 Speaker 1: of eight grams of protein that the day in itself 226 00:14:19,000 --> 00:14:23,760 Speaker 1: is a wash. Rather, if I realize this, my question 227 00:14:23,880 --> 00:14:26,320 Speaker 1: will be what is the next thing that I can 228 00:14:26,400 --> 00:14:31,160 Speaker 1: choose to do within the next fifteen minutes to correct. 229 00:14:30,960 --> 00:14:32,960 Speaker 2: Or make the situation better. 230 00:14:33,560 --> 00:14:36,760 Speaker 1: So in this example, all right, shoot, it's five pm, 231 00:14:37,000 --> 00:14:39,640 Speaker 1: I haven't consumed any protein whatsoever. 232 00:14:40,160 --> 00:14:42,880 Speaker 2: Rather than throwing up my hands and going to eat. 233 00:14:42,760 --> 00:14:45,640 Speaker 1: A pizza, which like sounds delicious, not gonna lie in 234 00:14:45,680 --> 00:14:48,320 Speaker 1: some days, maybe that's maybe that's what you need to do. 235 00:14:48,720 --> 00:14:51,760 Speaker 1: But I can look in my fridge and say, Okay, 236 00:14:52,040 --> 00:14:56,400 Speaker 1: what can I do to make this situation better with 237 00:14:56,480 --> 00:15:00,880 Speaker 1: what I have? Again, your mistake or your slip up 238 00:15:01,000 --> 00:15:05,840 Speaker 1: does not need to define the day, the hour, whatever, 239 00:15:06,320 --> 00:15:12,400 Speaker 1: but your next fifteen minutes can. So another example, maybe 240 00:15:12,640 --> 00:15:16,160 Speaker 1: you had quite the night on Tuesday, you had a 241 00:15:16,200 --> 00:15:19,400 Speaker 1: work event, there were drinks, you were having one too 242 00:15:19,480 --> 00:15:22,680 Speaker 1: many sippies, and so on Wednesday morning when you wake 243 00:15:22,800 --> 00:15:27,480 Speaker 1: up you're not feeling your best. We've all been there, right, Okay. 244 00:15:28,520 --> 00:15:31,640 Speaker 1: Just because maybe you're not in the place to do 245 00:15:31,720 --> 00:15:34,280 Speaker 1: the workout that you wanted to do on Wednesday when 246 00:15:34,320 --> 00:15:37,080 Speaker 1: you wake up doesn't mean that all of Wednesday needs 247 00:15:37,120 --> 00:15:40,080 Speaker 1: to be a wash. It's what happens in the fifteen 248 00:15:40,160 --> 00:15:44,560 Speaker 1: minutes after you make this decision that things aren't going 249 00:15:44,600 --> 00:15:47,920 Speaker 1: to go as you had hoped. That really sets the 250 00:15:47,960 --> 00:15:51,360 Speaker 1: tone for where you go from there. The fifteen minute 251 00:15:51,680 --> 00:15:57,680 Speaker 1: re entry window. So in this example, Okay, maybe not 252 00:15:57,760 --> 00:15:59,600 Speaker 1: the best idea for me to go lift heavy things 253 00:15:59,600 --> 00:16:02,920 Speaker 1: at the jay, But what if I get outside and 254 00:16:02,960 --> 00:16:05,880 Speaker 1: take a nice long walk to start my day, or 255 00:16:06,160 --> 00:16:09,080 Speaker 1: what if I'm not in the mental space to do 256 00:16:09,120 --> 00:16:09,840 Speaker 1: that in the morning. 257 00:16:10,000 --> 00:16:11,160 Speaker 2: Totally understandable. 258 00:16:11,440 --> 00:16:16,520 Speaker 1: Okay, Can I market on my calendar to get outside 259 00:16:16,880 --> 00:16:19,880 Speaker 1: and do that walk later or maybe by the evening 260 00:16:20,000 --> 00:16:22,480 Speaker 1: I'll feel like I am in the place to lift 261 00:16:22,800 --> 00:16:25,160 Speaker 1: some weights. How can I modify? What can I do 262 00:16:25,240 --> 00:16:28,800 Speaker 1: in the next fifteen minutes? What is within my power 263 00:16:29,400 --> 00:16:34,080 Speaker 1: to move forward again. This process the fifteen minute reandrew window. 264 00:16:34,280 --> 00:16:38,720 Speaker 1: It's going to halt that spiral of guilt. Listen, one 265 00:16:38,760 --> 00:16:42,760 Speaker 1: small slip up does not have to become the self 266 00:16:42,760 --> 00:16:44,080 Speaker 1: fulfilling prophecy of failure. 267 00:16:44,120 --> 00:16:45,400 Speaker 2: It doesn't need to happen that way. 268 00:16:45,840 --> 00:16:57,800 Speaker 1: What can happen next is completely within your control. Taking 269 00:16:57,840 --> 00:17:01,080 Speaker 1: a break to talk to you about my lung term 270 00:17:01,120 --> 00:17:03,960 Speaker 1: partner at AG One, I've. 271 00:17:03,800 --> 00:17:04,920 Speaker 2: Talked about this Recently. 272 00:17:05,040 --> 00:17:09,200 Speaker 1: Ag One released their next generation, the same single scoop 273 00:17:09,280 --> 00:17:12,119 Speaker 1: once a day, but now with more vitamins, minerals, and 274 00:17:12,320 --> 00:17:16,879 Speaker 1: upgraded pro biotics. Plus it's clinically backed by four human 275 00:17:17,080 --> 00:17:20,520 Speaker 1: clinical trials. They have seriously gone the distance to raise 276 00:17:20,560 --> 00:17:25,719 Speaker 1: the standard in supplement testing. But it gets even better 277 00:17:25,760 --> 00:17:30,919 Speaker 1: because there are also three new flavors We've got. Tropical 278 00:17:31,000 --> 00:17:33,679 Speaker 1: it tastes sweet, vibrant, and bright like the paya and 279 00:17:33,800 --> 00:17:37,320 Speaker 1: passion fruit for people who like a louder flavor, Citrus, 280 00:17:37,440 --> 00:17:40,399 Speaker 1: which is sweet and tangy and taste like orange and lemon. 281 00:17:40,880 --> 00:17:44,800 Speaker 1: And berry that's subtly sweet and taste like strawberries and 282 00:17:44,800 --> 00:17:48,840 Speaker 1: blueberries and raspberries. From what I've heard, the berry is 283 00:17:48,840 --> 00:17:53,199 Speaker 1: the fan favorite. I myself am Team Citrus. Anyway, I 284 00:17:53,240 --> 00:17:56,040 Speaker 1: am always drinking my AG one first thing in the morning, 285 00:17:56,080 --> 00:18:00,840 Speaker 1: but when I tell you, I am zeroed in, dialed 286 00:18:01,160 --> 00:18:04,120 Speaker 1: in on my supplement game right now. I just got 287 00:18:04,160 --> 00:18:07,520 Speaker 1: back from Tokyo for the World Athletics Championships, and I 288 00:18:07,560 --> 00:18:12,000 Speaker 1: am focused on not making my sleep schedule under control, 289 00:18:12,080 --> 00:18:16,119 Speaker 1: but really just doing everything I can to take care 290 00:18:16,440 --> 00:18:19,840 Speaker 1: of my body right now, and AG one is a 291 00:18:20,000 --> 00:18:24,240 Speaker 1: huge part of that. The upgraded AG one next Jen 292 00:18:24,520 --> 00:18:29,159 Speaker 1: also has B complex, vitamin E, magnesium, and selenium, so 293 00:18:29,560 --> 00:18:32,840 Speaker 1: much goodness to help me feel the best in my 294 00:18:32,920 --> 00:18:33,520 Speaker 1: body now. 295 00:18:33,560 --> 00:18:35,119 Speaker 2: Of course, I've got a deal for you. 296 00:18:35,200 --> 00:18:38,280 Speaker 1: If you head on over to drinkag one dot com 297 00:18:38,359 --> 00:18:41,240 Speaker 1: slash hurdle, you can get five free at travel packs 298 00:18:41,280 --> 00:18:44,760 Speaker 1: plus a year's supply of Vitamin D three K two 299 00:18:45,160 --> 00:18:48,960 Speaker 1: for free with your purchase. Again, head on over to 300 00:18:49,080 --> 00:18:53,639 Speaker 1: Drink ag one Drink ag number one dot com slash 301 00:18:53,680 --> 00:18:57,200 Speaker 1: hurdle to get your free travel packs, Vitamin D three 302 00:18:57,480 --> 00:18:59,880 Speaker 1: K two and welcome kit with your perch. 303 00:19:08,920 --> 00:19:10,440 Speaker 2: The third rule. 304 00:19:10,359 --> 00:19:12,119 Speaker 1: That I'm going to offer you as part of my 305 00:19:12,200 --> 00:19:17,240 Speaker 1: anti perfectionism playbook is going to be challenging, and that 306 00:19:17,440 --> 00:19:22,320 Speaker 1: is practice deliberate imperfection. So what I mean by this 307 00:19:22,480 --> 00:19:26,080 Speaker 1: is you want to intentionally do something slightly air quotes 308 00:19:26,480 --> 00:19:30,880 Speaker 1: messy to expose your need for control and prove that 309 00:19:30,920 --> 00:19:35,040 Speaker 1: your world won't end a few different examples of what 310 00:19:35,080 --> 00:19:38,360 Speaker 1: this could look like in practice. You are someone who 311 00:19:38,480 --> 00:19:41,679 Speaker 1: likes to work out for very deliberate amounts of time, 312 00:19:41,880 --> 00:19:46,440 Speaker 1: Like you like to walk on an incline for thirty minutes, 313 00:19:46,720 --> 00:19:49,400 Speaker 1: or be on an elliptical for twenty minutes, or ride 314 00:19:49,400 --> 00:19:52,440 Speaker 1: a stationary bike or you get what I'm saying here 315 00:19:52,520 --> 00:19:55,760 Speaker 1: for X amount of minutes. What happens if you do 316 00:19:55,840 --> 00:19:58,840 Speaker 1: it for twenty nine minutes and thirty two seconds or 317 00:19:59,560 --> 00:20:03,280 Speaker 1: twelve minutes and fifty seconds instead of fifteen minutes. You'll 318 00:20:03,359 --> 00:20:08,040 Speaker 1: realize in the moment, as your anxiety may or may 319 00:20:08,040 --> 00:20:11,160 Speaker 1: not kick in, that life goes on when you stop 320 00:20:11,200 --> 00:20:16,520 Speaker 1: a little bit early, and that it is okay to 321 00:20:16,880 --> 00:20:21,399 Speaker 1: release the need for perfectionism. It's like exposure therapy for 322 00:20:21,480 --> 00:20:25,440 Speaker 1: your high standards, if you will right exposure therapy for 323 00:20:26,040 --> 00:20:28,400 Speaker 1: your high standards. I've heard so many times that if 324 00:20:28,400 --> 00:20:30,560 Speaker 1: you have a fear of flying, one of the best 325 00:20:30,560 --> 00:20:32,959 Speaker 1: things that you can do is still like take yourself 326 00:20:33,000 --> 00:20:35,880 Speaker 1: to the airport. I know that can be extremely inconvenient 327 00:20:35,960 --> 00:20:37,800 Speaker 1: for a lot of people, but basically the goal there 328 00:20:37,880 --> 00:20:40,160 Speaker 1: is to go through the act of what it could 329 00:20:40,160 --> 00:20:42,480 Speaker 1: feel like if you are going to get on a plane, 330 00:20:42,560 --> 00:20:46,679 Speaker 1: so that you could slowly feel better about the entirety 331 00:20:46,720 --> 00:20:50,000 Speaker 1: of the experience. This is the same thing we need 332 00:20:50,040 --> 00:20:52,639 Speaker 1: to chip away at the need for one hundred percent 333 00:20:52,800 --> 00:20:58,159 Speaker 1: control and understand that the best thing you can do 334 00:20:58,240 --> 00:21:01,600 Speaker 1: for yourself is learning to be okay with good enough. 335 00:21:01,720 --> 00:21:04,680 Speaker 1: Not every day is going to be perfect, and that 336 00:21:05,040 --> 00:21:08,440 Speaker 1: is not the goal. The goal is not to achieve 337 00:21:08,520 --> 00:21:12,840 Speaker 1: perfection every day, but consistently show up and do the 338 00:21:12,880 --> 00:21:16,080 Speaker 1: best you can with what you have. 339 00:21:16,720 --> 00:21:18,760 Speaker 2: All Right, so I've given you my three rules. 340 00:21:18,800 --> 00:21:22,840 Speaker 1: My anti perfection is on playbook We've got implementing the 341 00:21:22,920 --> 00:21:25,920 Speaker 1: minimum viable effort. So what does that look like. That 342 00:21:26,000 --> 00:21:30,520 Speaker 1: looks like lowering the bar so you cannot fail. Consistent 343 00:21:31,119 --> 00:21:37,520 Speaker 1: action is better than sporadic perfection. Consistent action better than 344 00:21:37,640 --> 00:21:42,119 Speaker 1: sporadic perfection. Rule number two, activate that fifteen minute re 345 00:21:42,480 --> 00:21:46,840 Speaker 1: entry window, recognizing that when something goes array, maybe it's 346 00:21:46,840 --> 00:21:49,760 Speaker 1: not going as you had hoped, or perhaps you are 347 00:21:49,800 --> 00:21:54,199 Speaker 1: dealing with the byproducts of earlier decisions, whatever that might be. 348 00:21:54,440 --> 00:21:57,760 Speaker 1: Understand that at any time you have the choice to say, okay, 349 00:21:57,840 --> 00:22:00,520 Speaker 1: what happens in the next fifteen minutes, This is my 350 00:22:00,760 --> 00:22:04,720 Speaker 1: opportunity to decide what happens next. And then Rule number 351 00:22:04,760 --> 00:22:10,480 Speaker 1: three is practice deliberate imperfection, getting to a place where 352 00:22:10,480 --> 00:22:14,199 Speaker 1: you are okay with good enough, recognizing that if something 353 00:22:14,359 --> 00:22:17,480 Speaker 1: isn't as you intended, that doesn't mean that it cannot 354 00:22:17,480 --> 00:22:17,960 Speaker 1: be good. 355 00:22:18,400 --> 00:22:20,680 Speaker 2: It can be great, I promise. 356 00:22:21,320 --> 00:22:23,800 Speaker 1: I want to encourage you to look inward right now, 357 00:22:23,880 --> 00:22:27,879 Speaker 1: because I do believe that we can have every tool 358 00:22:27,920 --> 00:22:31,480 Speaker 1: in the toolbox, but how you feel about yourself when 359 00:22:31,480 --> 00:22:36,119 Speaker 1: you are by yourself is the most important thing. A 360 00:22:36,240 --> 00:22:39,359 Speaker 1: huge tool that I use when I'm faced with these 361 00:22:39,720 --> 00:22:44,120 Speaker 1: all or nothing situations, when I'm dealing with my perfectionist kremlin. 362 00:22:44,600 --> 00:22:48,719 Speaker 1: Is I sit down and I ask myself, six months 363 00:22:48,760 --> 00:22:53,120 Speaker 1: from now, will this decision be one that my future 364 00:22:53,160 --> 00:22:57,520 Speaker 1: self would thank me for? So in that example of 365 00:22:58,440 --> 00:23:01,600 Speaker 1: I like to do things for a specific amount of time, 366 00:23:01,640 --> 00:23:05,120 Speaker 1: whether that be hike on the treadmill, going on an elliptical, 367 00:23:05,160 --> 00:23:07,960 Speaker 1: go on a bike, my future self would be proud 368 00:23:08,160 --> 00:23:11,440 Speaker 1: of my past self for putting in the effort at all, 369 00:23:12,000 --> 00:23:14,200 Speaker 1: rather than being like, well, if I don't have thirty minutes, 370 00:23:14,240 --> 00:23:17,399 Speaker 1: then it's not worth it, because we know that's not true. 371 00:23:17,920 --> 00:23:22,200 Speaker 1: So your future self, I can promise you will always 372 00:23:22,280 --> 00:23:26,600 Speaker 1: thank you for a small, more consistent action, not the 373 00:23:26,840 --> 00:23:30,639 Speaker 1: perfect one that you never started a massively huge piece 374 00:23:30,680 --> 00:23:33,800 Speaker 1: to the puzzle. When I think about beating my perfectionist 375 00:23:33,880 --> 00:23:38,320 Speaker 1: tendencies in mindset is understanding that most of the time 376 00:23:38,680 --> 00:23:39,240 Speaker 1: it's just. 377 00:23:39,480 --> 00:23:42,320 Speaker 2: Not gonna be perfect and that's okay. 378 00:23:43,000 --> 00:23:46,480 Speaker 1: Many times, I and I'm sure many other people that 379 00:23:46,520 --> 00:23:50,160 Speaker 1: you follow, have referenced this rule of third s. Alexipapas 380 00:23:50,200 --> 00:23:53,760 Speaker 1: made it pretty famous well known a few years ago 381 00:23:53,880 --> 00:23:56,560 Speaker 1: on The Ritual podcast, where she talked about a third 382 00:23:56,600 --> 00:23:59,479 Speaker 1: of her workouts being absolute junk, a third of her 383 00:23:59,520 --> 00:24:03,000 Speaker 1: workouts feeling okay, and a third of them going really well, 384 00:24:03,400 --> 00:24:07,040 Speaker 1: and she recognizes that that's just the way the cookie crumbles. 385 00:24:07,080 --> 00:24:09,160 Speaker 1: So on the days when you have one of those 386 00:24:09,160 --> 00:24:13,000 Speaker 1: workouts that doesn't go really well, you understand that that's okay, 387 00:24:13,119 --> 00:24:15,280 Speaker 1: because a third of your workouts are going to feel 388 00:24:15,320 --> 00:24:15,720 Speaker 1: that way. 389 00:24:16,040 --> 00:24:16,480 Speaker 2: Period. 390 00:24:16,920 --> 00:24:19,359 Speaker 1: For me, I've done the best that I can to 391 00:24:19,600 --> 00:24:22,960 Speaker 1: understand that a third of the time I have this 392 00:24:23,080 --> 00:24:27,800 Speaker 1: opportunity to really feel stellar in whatever it is that 393 00:24:27,880 --> 00:24:31,639 Speaker 1: I am attacking. And yes, I strive for more than that, 394 00:24:31,800 --> 00:24:34,919 Speaker 1: but I'm not hard on myself when things feel just 395 00:24:35,080 --> 00:24:40,000 Speaker 1: okay or maybe less than stellar. I approach those situations 396 00:24:40,280 --> 00:24:44,280 Speaker 1: with a certain level of compassion and grace, understanding that 397 00:24:44,400 --> 00:24:47,040 Speaker 1: this is just how it is now, and embracing the 398 00:24:47,080 --> 00:24:50,320 Speaker 1: tools that I explain to you, especially that fifteen minute 399 00:24:50,359 --> 00:24:55,879 Speaker 1: rule to ask myself, Okay, what happens next? Whenever something 400 00:24:56,160 --> 00:24:59,159 Speaker 1: goes poorly And if I happen to get on the 401 00:24:59,160 --> 00:25:02,479 Speaker 1: phone with my father shortly after, he always asks me 402 00:25:02,520 --> 00:25:05,520 Speaker 1: that question, what's next. I have been, and I know 403 00:25:05,600 --> 00:25:07,440 Speaker 1: it's not coming from a place of like not wanting 404 00:25:07,480 --> 00:25:10,360 Speaker 1: to have compassion, but I have been like in tears 405 00:25:10,920 --> 00:25:14,320 Speaker 1: talking to him and he will say to me, like, 406 00:25:14,560 --> 00:25:17,960 Speaker 1: I see you, this is such a valid reaction and 407 00:25:18,680 --> 00:25:19,439 Speaker 1: what's next? 408 00:25:20,000 --> 00:25:21,280 Speaker 2: And that little bit of. 409 00:25:21,280 --> 00:25:26,919 Speaker 1: Tough love has really instilled in me that what's next 410 00:25:27,000 --> 00:25:32,040 Speaker 1: is again my opportunity, and it's your opportunity to yes, 411 00:25:32,080 --> 00:25:37,120 Speaker 1: feel your feelings and then graduate to what's next. 412 00:25:37,680 --> 00:25:39,480 Speaker 2: So here I am I'm challenging you. 413 00:25:39,640 --> 00:25:42,840 Speaker 1: I want you to identify one area this week where 414 00:25:42,880 --> 00:25:45,560 Speaker 1: you can aim for a B minus effort. I feel 415 00:25:45,600 --> 00:25:49,399 Speaker 1: like this is very i don't know, different than maybe 416 00:25:49,480 --> 00:25:52,120 Speaker 1: some of the other people that you follow that are 417 00:25:52,160 --> 00:25:57,080 Speaker 1: like you deserve the best hard work is within you. 418 00:25:57,240 --> 00:26:00,760 Speaker 1: It is, but like you've got your stick it out 419 00:26:00,800 --> 00:26:04,960 Speaker 1: and grind like, yeah, there are moments to like stick 420 00:26:05,000 --> 00:26:06,560 Speaker 1: it out and grind forward. 421 00:26:06,760 --> 00:26:07,399 Speaker 2: I hear that. 422 00:26:07,680 --> 00:26:12,520 Speaker 1: But let's talk about what is manageable? Where is the compassion? 423 00:26:12,640 --> 00:26:15,840 Speaker 1: How can you show up regularly as your best self? 424 00:26:15,920 --> 00:26:20,120 Speaker 1: And that for me is us beating this perfectionate mindset 425 00:26:20,640 --> 00:26:22,159 Speaker 1: ninety nine point nine percent of the time. 426 00:26:22,240 --> 00:26:24,240 Speaker 2: It's not that serious. Okay. 427 00:26:25,000 --> 00:26:28,919 Speaker 1: You deserve to have big goals. You deserve to, you know, 428 00:26:29,280 --> 00:26:32,479 Speaker 1: go after all the things that excite you, and in 429 00:26:32,680 --> 00:26:36,320 Speaker 1: doing that, you have to have compassion for yourself. So 430 00:26:36,440 --> 00:26:39,000 Speaker 1: again my question for you this week is what is 431 00:26:39,040 --> 00:26:42,040 Speaker 1: an area that you're gonna aim for a B minus effort? 432 00:26:42,680 --> 00:26:46,560 Speaker 1: For me this week, my B minus effort is probably 433 00:26:47,080 --> 00:26:48,399 Speaker 1: showing up for other people. 434 00:26:49,000 --> 00:26:50,800 Speaker 2: I still, you know, want to be a good friend. 435 00:26:50,880 --> 00:26:52,040 Speaker 2: I want to show up for the people that I 436 00:26:52,080 --> 00:26:52,600 Speaker 2: care about. 437 00:26:52,760 --> 00:26:55,840 Speaker 1: And I recognize that I have a big week on deck, 438 00:26:56,440 --> 00:27:00,439 Speaker 1: and what's best for Emily might not be necessarily putting 439 00:27:00,480 --> 00:27:03,880 Speaker 1: other people first in the way that I typically am 440 00:27:03,960 --> 00:27:08,200 Speaker 1: capable of. I literally two hours ago cancel a dinner 441 00:27:08,200 --> 00:27:11,000 Speaker 1: plan with a friend because it just it didn't feel 442 00:27:11,000 --> 00:27:13,880 Speaker 1: like what was best for Emily. But I will highlight 443 00:27:13,920 --> 00:27:16,680 Speaker 1: in the cancelation of that dinner plan, I did propose 444 00:27:16,800 --> 00:27:20,080 Speaker 1: another time at a point this month where I know 445 00:27:20,119 --> 00:27:21,879 Speaker 1: I will have more bandwidth. 446 00:27:22,119 --> 00:27:23,000 Speaker 2: I digress. 447 00:27:23,320 --> 00:27:25,000 Speaker 1: I'm going to hold your hand when I say this, 448 00:27:25,160 --> 00:27:29,679 Speaker 1: perfection is the enemy of progress. The goal is to 449 00:27:29,680 --> 00:27:31,919 Speaker 1: be a perfect human. It's to be a human who 450 00:27:32,080 --> 00:27:37,520 Speaker 1: keeps going. And that, my friends, that's the ultimate hurdle 451 00:27:37,520 --> 00:27:40,600 Speaker 1: conquered perfectionism. We're working on it. 452 00:27:40,960 --> 00:27:41,600 Speaker 2: This week. 453 00:27:42,000 --> 00:27:43,800 Speaker 1: I want to hear your takeaways. I want to know 454 00:27:43,840 --> 00:27:46,920 Speaker 1: what you're doing when we talk about an area where 455 00:27:46,960 --> 00:27:47,960 Speaker 1: you're aiming for a. 456 00:27:47,880 --> 00:27:49,400 Speaker 2: B minus effort. 457 00:27:49,720 --> 00:27:52,760 Speaker 1: Tag me the show over at Hurdle podcasts at Emily 458 00:27:52,760 --> 00:27:54,720 Speaker 1: A Body, And again, like I said at the top 459 00:27:54,720 --> 00:27:57,840 Speaker 1: of this episode, I want to hear your feedback on 460 00:27:58,440 --> 00:27:59,440 Speaker 1: the Tuesday mornings. 461 00:27:59,560 --> 00:28:01,600 Speaker 2: Do we like them, how do we feel? What's going 462 00:28:01,600 --> 00:28:04,600 Speaker 2: on in your life? Let's catch up? Give me all 463 00:28:04,960 --> 00:28:06,560 Speaker 2: the goods. I want to know. 464 00:28:07,200 --> 00:28:10,240 Speaker 1: I'm over at Emily A Body, an at Hurdle Podcast, 465 00:28:10,600 --> 00:28:12,320 Speaker 1: Another hurdle conquered. 466 00:28:12,800 --> 00:28:13,920 Speaker 2: Catch you guys next time.