1 00:00:17,640 --> 00:00:20,840 Speaker 1: Hey, everyone, Emily here. You are listening to five Minute 2 00:00:20,880 --> 00:00:25,239 Speaker 1: Friday Unhurdle. It's the other day I was talking to 3 00:00:25,280 --> 00:00:28,360 Speaker 1: someone and it's so funny. Whenever someone comes up to 4 00:00:28,400 --> 00:00:30,880 Speaker 1: me and they we don't know each other, but maybe 5 00:00:31,120 --> 00:00:33,280 Speaker 1: they listen to the show, they will say my first 6 00:00:33,320 --> 00:00:37,000 Speaker 1: and last name. They will say Emily a body, and 7 00:00:37,040 --> 00:00:40,880 Speaker 1: it's really sweet and very endearing. And also I feel 8 00:00:40,880 --> 00:00:43,400 Speaker 1: like I've done this to myself because I very rarely 9 00:00:43,560 --> 00:00:47,960 Speaker 1: say what I just said, which is Emily here, Emily here, 10 00:00:48,600 --> 00:00:52,040 Speaker 1: Happy Friday. I'm happy to be here. I'm happy that 11 00:00:52,120 --> 00:00:57,080 Speaker 1: we're nine days into twenty twenty six and things are 12 00:00:57,240 --> 00:01:02,160 Speaker 1: feeling cautiously optimist. I want to tell you a story 13 00:01:02,240 --> 00:01:04,480 Speaker 1: about something that happened to me at the gym the 14 00:01:04,520 --> 00:01:08,319 Speaker 1: other day. I was having a frustrating moment. I was 15 00:01:08,360 --> 00:01:11,039 Speaker 1: having a moment. If you've been hurdling with me for 16 00:01:11,080 --> 00:01:13,480 Speaker 1: a second, you know that last year was the year 17 00:01:14,000 --> 00:01:17,679 Speaker 1: of the pull up. I was really determined to not 18 00:01:17,800 --> 00:01:20,600 Speaker 1: only get my first pull up, but then I got 19 00:01:20,640 --> 00:01:23,120 Speaker 1: two and three and four and five, and at one 20 00:01:23,160 --> 00:01:26,080 Speaker 1: point I was at six and I aspired to ten, 21 00:01:26,360 --> 00:01:31,440 Speaker 1: and then life was lifing. What really happened was that 22 00:01:31,560 --> 00:01:37,120 Speaker 1: I really dove all into marathon training and some of 23 00:01:37,160 --> 00:01:41,319 Speaker 1: that strength it fell off. It's okay, I'm not mad 24 00:01:41,360 --> 00:01:45,160 Speaker 1: at it. I'm okay. However, I was a bit bummed 25 00:01:45,280 --> 00:01:50,480 Speaker 1: that the progress on one goal stalled because I decided 26 00:01:50,520 --> 00:01:55,120 Speaker 1: to put all my eggs into another basket. I digress. 27 00:01:55,160 --> 00:01:59,160 Speaker 1: I was at the gym on Wednesday morning, and I've 28 00:01:59,160 --> 00:02:02,000 Speaker 1: been working with this new trainer through this app that 29 00:02:02,080 --> 00:02:04,440 Speaker 1: I love. I've talked about it here before. It's called Future. 30 00:02:04,480 --> 00:02:07,240 Speaker 1: I'll link it in the show notes. I, as a 31 00:02:07,280 --> 00:02:12,119 Speaker 1: part of this new work, have this really fun I'm 32 00:02:12,160 --> 00:02:14,520 Speaker 1: so I'm a special kind of weird, and I think 33 00:02:14,520 --> 00:02:16,600 Speaker 1: a lot of you are also a special kind of weird, 34 00:02:16,639 --> 00:02:18,959 Speaker 1: so we're on the same page. I have this fun 35 00:02:19,480 --> 00:02:25,000 Speaker 1: pull up variation complex every Wednesday right now. It involves 36 00:02:25,560 --> 00:02:30,120 Speaker 1: one set of eccentric pull ups followed by some lateral 37 00:02:30,160 --> 00:02:34,680 Speaker 1: dumbbell raises. Then there is an isolated pull up where 38 00:02:34,680 --> 00:02:37,639 Speaker 1: you just like you're at the top of the bar 39 00:02:37,680 --> 00:02:39,600 Speaker 1: and you stay there in the top of your pull 40 00:02:39,639 --> 00:02:41,760 Speaker 1: up and you just stay still, and then there's some 41 00:02:41,800 --> 00:02:45,200 Speaker 1: front raises, and then the last one is actually pull 42 00:02:45,280 --> 00:02:50,680 Speaker 1: ups followed by some other dumbell movement that I'm forgetting 43 00:02:50,680 --> 00:02:53,600 Speaker 1: at this moment. Anyway. I get to the pull ups 44 00:02:53,600 --> 00:02:57,200 Speaker 1: and the range today is between five and ten. That's 45 00:02:57,320 --> 00:03:00,200 Speaker 1: the target. That's what I'm aiming to hit, Like you 46 00:03:00,280 --> 00:03:02,200 Speaker 1: know what, It's been a second, but I'm gonna get 47 00:03:02,240 --> 00:03:05,280 Speaker 1: the five. I'm gonna go all in on this. And 48 00:03:05,360 --> 00:03:08,240 Speaker 1: I go and I get up to the bar and 49 00:03:08,320 --> 00:03:13,120 Speaker 1: I do three, and I really go for the fourth 50 00:03:13,200 --> 00:03:15,680 Speaker 1: and it is just not happening. It is not happening 51 00:03:15,680 --> 00:03:18,080 Speaker 1: at all. And I hanging for a minute, and then 52 00:03:18,080 --> 00:03:20,280 Speaker 1: I dropped from the bar and I'm standing at the 53 00:03:20,360 --> 00:03:23,640 Speaker 1: rack in the middle of the gym, getting a little 54 00:03:23,639 --> 00:03:27,920 Speaker 1: bit down on myself, admittedly, and this woman comes up 55 00:03:27,960 --> 00:03:31,080 Speaker 1: to me and she says, I am so impressed by you. 56 00:03:32,200 --> 00:03:35,360 Speaker 1: And I was like, oh my gosh, thank you so much. 57 00:03:35,440 --> 00:03:39,080 Speaker 1: I thanked her. And she was like telling me about 58 00:03:39,080 --> 00:03:41,040 Speaker 1: how she's wanted to get a pull up for so 59 00:03:41,200 --> 00:03:43,880 Speaker 1: long and it's been something that's on her bucket list 60 00:03:44,000 --> 00:03:47,080 Speaker 1: for twenty twenty six. And she asked me about what 61 00:03:47,280 --> 00:03:50,000 Speaker 1: worked and what I've done and what didn't work, et cetera. 62 00:03:50,040 --> 00:03:52,800 Speaker 1: And I was just after she walked away, we had 63 00:03:52,840 --> 00:03:55,160 Speaker 1: this really beautiful exchange I had this moment that I 64 00:03:55,200 --> 00:03:58,240 Speaker 1: was like, I am so much farther than I ever 65 00:03:58,360 --> 00:04:02,960 Speaker 1: anticipated that I could be on this specific thing, something 66 00:04:02,960 --> 00:04:06,400 Speaker 1: that I once thought I was completely incapable of doing. 67 00:04:07,120 --> 00:04:10,840 Speaker 1: And who am I to forget the journey? Who am 68 00:04:10,880 --> 00:04:14,000 Speaker 1: I not to take a second and just say like, hey, 69 00:04:14,120 --> 00:04:18,240 Speaker 1: it's okay, have some grace with yourself. Yes, it's just 70 00:04:18,279 --> 00:04:20,680 Speaker 1: a pull up, but you know the context here, it's 71 00:04:20,720 --> 00:04:24,160 Speaker 1: not just about pull ups. It's about how can I 72 00:04:24,200 --> 00:04:27,839 Speaker 1: spend a little bit less time shoulding on myself, a 73 00:04:27,880 --> 00:04:31,359 Speaker 1: little bit less time indulging in this negative self talk 74 00:04:31,839 --> 00:04:36,680 Speaker 1: and embrace that everything's okay here, it's not that serious. 75 00:04:37,000 --> 00:04:41,440 Speaker 1: And again, you've come a very long way. It was 76 00:04:41,480 --> 00:04:44,000 Speaker 1: one of those moments that I really felt, like, you know, 77 00:04:44,560 --> 00:04:47,160 Speaker 1: whether you believe in God or a higher power or whatever, 78 00:04:47,320 --> 00:04:50,000 Speaker 1: like someone dropped in and said, let me bring this 79 00:04:50,040 --> 00:04:52,320 Speaker 1: woman to you so that you can get out of 80 00:04:52,360 --> 00:04:55,839 Speaker 1: your own way and celebrate the goodness that is how 81 00:04:55,880 --> 00:04:59,279 Speaker 1: far you've come. So my listener problemt for you this week. 82 00:04:59,360 --> 00:05:02,760 Speaker 1: My thought for you is what are you doing with 83 00:05:02,800 --> 00:05:06,120 Speaker 1: that negative self talk? Where are you talking down to 84 00:05:06,160 --> 00:05:08,679 Speaker 1: yourself when maybe you could be having just a little 85 00:05:08,680 --> 00:05:14,080 Speaker 1: bit more grace and now a listener question. Hey, Emily, 86 00:05:14,279 --> 00:05:16,520 Speaker 1: I set a goal to hit ten thousand steps and 87 00:05:16,560 --> 00:05:19,560 Speaker 1: cook every meal at home this year. Wow, every meal 88 00:05:19,600 --> 00:05:22,440 Speaker 1: at home is very impressive. I missed two days last 89 00:05:22,480 --> 00:05:24,640 Speaker 1: week because of work stress, and now I feel like 90 00:05:24,680 --> 00:05:28,280 Speaker 1: I've already failed my resolution. How do you handle the 91 00:05:28,360 --> 00:05:31,479 Speaker 1: mental hurdle of a slip up without letting it derail 92 00:05:31,600 --> 00:05:35,159 Speaker 1: the entire year's goals? Hi, my name is Emily A Vadi. 93 00:05:35,279 --> 00:05:37,919 Speaker 1: I slip up all the time, and clearly today's episode 94 00:05:38,000 --> 00:05:43,200 Speaker 1: theme is having grace with ourselves. Firstly, how impressive this 95 00:05:43,279 --> 00:05:45,320 Speaker 1: goal to hit ten thousand steps to day and cook 96 00:05:45,440 --> 00:05:49,000 Speaker 1: every meal at home. I also aspired to do more 97 00:05:49,000 --> 00:05:51,600 Speaker 1: cooking at home this year, So you and I are 98 00:05:51,640 --> 00:05:54,480 Speaker 1: in the same boat. There are going to be days 99 00:05:54,480 --> 00:05:57,400 Speaker 1: where you don't hit your goals, and I want you 100 00:05:57,480 --> 00:06:03,520 Speaker 1: to know that it is okay. Any single second, minute, moment, day, week, 101 00:06:03,760 --> 00:06:08,000 Speaker 1: year is your opportunity to start fresh. The secret to 102 00:06:08,160 --> 00:06:12,320 Speaker 1: doing that is not being so hard on yourself. So, 103 00:06:13,040 --> 00:06:15,640 Speaker 1: all right, you missed a couple of days last week. 104 00:06:16,160 --> 00:06:19,400 Speaker 1: What can you do to meet yourself with where you're at? 105 00:06:19,560 --> 00:06:23,240 Speaker 1: And my question additionally is how are you programming in 106 00:06:23,320 --> 00:06:26,640 Speaker 1: to make the time to move in this way. So 107 00:06:26,720 --> 00:06:29,800 Speaker 1: what can we learn from maybe what didn't go as 108 00:06:29,839 --> 00:06:33,440 Speaker 1: we'd hoped. That is the opportunity with hurdles. That is 109 00:06:33,480 --> 00:06:36,360 Speaker 1: the opportunity that we have each and every single time 110 00:06:36,400 --> 00:06:40,000 Speaker 1: that something doesn't go as we'd hoped, we get to 111 00:06:40,120 --> 00:06:42,839 Speaker 1: learn from it. So on the days that maybe you 112 00:06:42,880 --> 00:06:46,240 Speaker 1: didn't hit your ten thousand step goal, were you stressed, 113 00:06:46,560 --> 00:06:49,920 Speaker 1: were you at your desk, were you running around maybe 114 00:06:49,960 --> 00:06:52,800 Speaker 1: in your car or doing errands? What was going on there? 115 00:06:53,120 --> 00:06:56,080 Speaker 1: And how can we flip the script for next week? 116 00:06:56,600 --> 00:07:00,960 Speaker 1: So learn from that moment, learn what didn't work for you, 117 00:07:01,640 --> 00:07:04,760 Speaker 1: and then plan ahead to get to where you want 118 00:07:04,800 --> 00:07:06,800 Speaker 1: to be. Also, I want to reiterate, whether it's this 119 00:07:06,880 --> 00:07:10,000 Speaker 1: ten thousand step a day goal or cooking at home 120 00:07:10,120 --> 00:07:12,800 Speaker 1: or whatever your goal might be right now, you have 121 00:07:12,840 --> 00:07:15,679 Speaker 1: to have a strong why, because where there is a why, 122 00:07:15,760 --> 00:07:18,560 Speaker 1: there is a way. If you don't have a strong 123 00:07:18,600 --> 00:07:20,840 Speaker 1: why for this goal that you have set, then I 124 00:07:20,880 --> 00:07:25,000 Speaker 1: promise you you will fall off. You will be celebrating 125 00:07:25,120 --> 00:07:30,440 Speaker 1: Quitter's Day this weekend, and we are not quitting ladies here, 126 00:07:31,840 --> 00:07:35,400 Speaker 1: respect to all the male hurdlers listening in. So you 127 00:07:35,440 --> 00:07:39,440 Speaker 1: want a strong why you want to learn from your mishaps, 128 00:07:39,520 --> 00:07:43,960 Speaker 1: your hurdles, and you want to integrate those learnings moving forward. 129 00:07:44,320 --> 00:07:47,800 Speaker 1: Whether that means adding a specific time on the calendar 130 00:07:47,880 --> 00:07:50,120 Speaker 1: to move in a certain way in the case of 131 00:07:50,160 --> 00:07:53,200 Speaker 1: this ten thousand step goal, maybe you're parking farther away 132 00:07:53,280 --> 00:07:56,400 Speaker 1: from places that you need to go, or adding in 133 00:07:56,520 --> 00:08:00,560 Speaker 1: a post dinner walk. Whatever it is that makes you 134 00:08:00,640 --> 00:08:03,600 Speaker 1: feel good, that helps you get to your goal, that's 135 00:08:03,720 --> 00:08:07,440 Speaker 1: you filling up your energy tank. I'm all about it. 136 00:08:08,000 --> 00:08:10,080 Speaker 1: I want your listener questions and I want them in 137 00:08:10,400 --> 00:08:14,120 Speaker 1: my inbox. Email me over at Hello at hurdle dot 138 00:08:14,240 --> 00:08:17,560 Speaker 1: us and I'd love to answer it on an upcoming 139 00:08:17,640 --> 00:08:21,480 Speaker 1: episode of the show. Make sure you're following along with 140 00:08:21,520 --> 00:08:23,880 Speaker 1: me over on social It's at Emily Body I'm at 141 00:08:23,920 --> 00:08:28,400 Speaker 1: Middle podcast. Another Hurdle concord. Catch you guys next time.