1
00:00:21,600 --> 00:00:24,840
Speaker 1: Hey, everybody, Emily Abadi here, you are listening to five

2
00:00:24,880 --> 00:00:29,440
Speaker 1: Minute Friday from Hurdle. I hope everyone listening to this

3
00:00:29,720 --> 00:00:36,159
Speaker 1: was able to enjoy Thanksgiving yesterday. I was so happy

4
00:00:36,159 --> 00:00:40,440
Speaker 1: to spend it with my mom in Brooklyn. It was

5
00:00:40,600 --> 00:00:44,960
Speaker 1: my first ever holiday spent since I've moved here, so

6
00:00:45,040 --> 00:00:48,640
Speaker 1: it's been almost eleven years now, I think, and I've

7
00:00:48,680 --> 00:00:52,400
Speaker 1: always wanted to do a city holiday, and so this

8
00:00:52,520 --> 00:00:55,840
Speaker 1: year was the year that I invited my mom and

9
00:00:55,880 --> 00:00:59,760
Speaker 1: her partner and my good friend to come over. We

10
00:00:59,840 --> 00:01:03,840
Speaker 1: did appetizers and everything at my place and then went

11
00:01:03,920 --> 00:01:08,399
Speaker 1: out for dinner and Chef's kiss. If you have never

12
00:01:08,440 --> 00:01:13,720
Speaker 1: been to Evelina in Fort Green, Brooklyn down on a

13
00:01:13,800 --> 00:01:18,920
Speaker 1: ten ten out of ten, would definitely recommend anyway. I

14
00:01:20,000 --> 00:01:23,440
Speaker 1: just want to talk a little bit today about gratitude.

15
00:01:23,520 --> 00:01:27,119
Speaker 1: You know, It's something that we chat about, I chat

16
00:01:27,160 --> 00:01:30,039
Speaker 1: about a lot on the show, and I would be

17
00:01:30,120 --> 00:01:34,959
Speaker 1: remiss if I didn't say that. It hasn't always been

18
00:01:35,080 --> 00:01:39,039
Speaker 1: something that I've been super cognizant of. I believe within

19
00:01:39,760 --> 00:01:44,520
Speaker 1: maybe the last three to four years, it's when gratitude

20
00:01:44,600 --> 00:01:47,760
Speaker 1: took another role in my life and the importance of

21
00:01:47,800 --> 00:01:51,400
Speaker 1: it really and the stress on it. Every single day,

22
00:01:51,800 --> 00:01:54,920
Speaker 1: whether it is in my journal first thing in the morning,

23
00:01:55,120 --> 00:01:57,000
Speaker 1: or when I sit down at my desk or before

24
00:01:57,040 --> 00:02:01,760
Speaker 1: I go to bed, I make it a priority to

25
00:02:01,800 --> 00:02:05,880
Speaker 1: be mindful of the things that I'm grateful for. When

26
00:02:05,880 --> 00:02:10,600
Speaker 1: I'm journaling, that's literally looking like a something that happened

27
00:02:10,600 --> 00:02:12,320
Speaker 1: over the past twenty four hours that I want to

28
00:02:12,360 --> 00:02:16,200
Speaker 1: make sure that I highlight that made me feel especially grateful.

29
00:02:16,480 --> 00:02:18,400
Speaker 1: When I sit down at my desk, I love to

30
00:02:18,520 --> 00:02:22,200
Speaker 1: write down three things then and then before I go

31
00:02:22,240 --> 00:02:25,560
Speaker 1: to bed as well, just taking a moment to pause

32
00:02:25,600 --> 00:02:29,079
Speaker 1: and reflect on the things that I am thankful for

33
00:02:29,200 --> 00:02:32,760
Speaker 1: in my life. And I and I've said this on

34
00:02:32,760 --> 00:02:37,200
Speaker 1: the show before, when I have trouble articulating what these

35
00:02:37,200 --> 00:02:40,120
Speaker 1: things might be, that's when I really do a pulse

36
00:02:40,200 --> 00:02:42,520
Speaker 1: check and I take a step back, and I ask myself,

37
00:02:42,560 --> 00:02:44,600
Speaker 1: what am I doing that I'm so busy in my

38
00:02:44,720 --> 00:02:47,600
Speaker 1: day to day that I'm not slowing down and finding

39
00:02:47,639 --> 00:02:54,160
Speaker 1: the small things right, finding the joy in the minutes

40
00:02:54,360 --> 00:02:58,919
Speaker 1: that pass. And these things, these gratitude moments, the highlights,

41
00:02:59,240 --> 00:03:03,680
Speaker 1: they don't need to necessarily be big things for me.

42
00:03:03,800 --> 00:03:05,960
Speaker 1: I'm sitting at my desk right now, I'm looking at

43
00:03:06,000 --> 00:03:09,360
Speaker 1: a weekly planner that I bought at Target last week,

44
00:03:09,520 --> 00:03:12,320
Speaker 1: and this is just the smallest thing that brings me joy.

45
00:03:12,360 --> 00:03:16,400
Speaker 1: I'm grateful for this. I'm grateful for the fact that

46
00:03:16,520 --> 00:03:18,840
Speaker 1: I went on a rum this morning. And running has

47
00:03:18,880 --> 00:03:24,120
Speaker 1: been challenging for me lately navigating injury. But I got

48
00:03:24,160 --> 00:03:26,919
Speaker 1: out there, and despite my body not being one hundred percent,

49
00:03:27,000 --> 00:03:31,200
Speaker 1: I felt so grateful for the opportunity to move for

50
00:03:31,639 --> 00:03:34,480
Speaker 1: my health as it looks right now, and instead of

51
00:03:34,560 --> 00:03:37,640
Speaker 1: focusing on how things aren't or the things that I am,

52
00:03:37,680 --> 00:03:42,280
Speaker 1: without truly just being so content with what is. I

53
00:03:42,320 --> 00:03:45,160
Speaker 1: know it's not easy to have that mindset each and

54
00:03:45,240 --> 00:03:49,960
Speaker 1: every day, but if you can approach your days with

55
00:03:50,480 --> 00:03:54,600
Speaker 1: this grateful lens, with a grateful heart, then I promise you,

56
00:03:55,440 --> 00:03:58,600
Speaker 1: when you look around and realize how thankful you are,

57
00:03:58,760 --> 00:04:01,960
Speaker 1: there will be more things to be thankful for in

58
00:04:02,560 --> 00:04:07,680
Speaker 1: your life. Period. My prompt for you this week, coinciding

59
00:04:07,960 --> 00:04:13,880
Speaker 1: with the holiday, what are three things you are thankful for? Again?

60
00:04:13,960 --> 00:04:18,520
Speaker 1: What are three things you are thankful for? Now? Before

61
00:04:18,560 --> 00:04:21,960
Speaker 1: I go into this week's listener question, I do want

62
00:04:22,000 --> 00:04:24,520
Speaker 1: to take a moment and say thank you to some

63
00:04:24,680 --> 00:04:27,960
Speaker 1: sponsors of the show and that is because in this

64
00:04:28,040 --> 00:04:31,960
Speaker 1: week's hurdle moment, where I spoke about my journey with depression,

65
00:04:32,279 --> 00:04:36,160
Speaker 1: it didn't feel right for me to include any sort

66
00:04:36,200 --> 00:04:40,159
Speaker 1: of ad messaging. So, as you know, sponsors a huge

67
00:04:40,520 --> 00:04:44,040
Speaker 1: part of what helps me keep doing this work, so

68
00:04:44,560 --> 00:04:47,360
Speaker 1: I need to give them credit where credit is due.

69
00:04:48,040 --> 00:04:51,640
Speaker 1: First up, my friends at Whoop. I literally just got

70
00:04:51,680 --> 00:04:55,520
Speaker 1: a package of so many absolutely beautiful Whoop accessories and

71
00:04:55,640 --> 00:04:59,920
Speaker 1: I cannot wait to switch up my strap. They are

72
00:05:00,080 --> 00:05:04,920
Speaker 1: running a huge promotion on accessories and Whoop memberships as

73
00:05:04,920 --> 00:05:08,640
Speaker 1: a whole this weekend, so now is as good of

74
00:05:08,680 --> 00:05:12,559
Speaker 1: a time as any to get in on the Woop game.

75
00:05:12,640 --> 00:05:14,800
Speaker 1: For those of you that may not know, Woop is

76
00:05:14,800 --> 00:05:18,040
Speaker 1: a fitness wearable and companion app that specializes in breaking

77
00:05:18,200 --> 00:05:23,360
Speaker 1: down your recovery, sleep and workouts. Every single morning, when

78
00:05:23,400 --> 00:05:26,520
Speaker 1: I open that app, it shows me what's up with

79
00:05:26,600 --> 00:05:29,800
Speaker 1: my sleep, along with other key help metrics like rusting

80
00:05:29,800 --> 00:05:32,520
Speaker 1: heart rate, and based on that, Woop then gives me

81
00:05:32,600 --> 00:05:35,559
Speaker 1: a daily recovery score from zero to one hundred percent,

82
00:05:35,960 --> 00:05:38,800
Speaker 1: so I know exactly how ready my body is to

83
00:05:38,920 --> 00:05:42,560
Speaker 1: take on the day. Just last week, I got my

84
00:05:42,640 --> 00:05:45,880
Speaker 1: flu shot and the morning after my shot. I woke

85
00:05:45,960 --> 00:05:48,279
Speaker 1: up and I was in the red. You can either

86
00:05:48,320 --> 00:05:50,600
Speaker 1: be in the red, the yellow, or the green. I

87
00:05:50,680 --> 00:05:52,599
Speaker 1: was in the red, and I said, you know what,

88
00:05:53,000 --> 00:05:55,479
Speaker 1: the last thing I need to do is push my

89
00:05:55,640 --> 00:05:58,279
Speaker 1: body way too far today. I'm a hold off on

90
00:05:58,320 --> 00:06:02,360
Speaker 1: today's workout until tomorrow. I was so much better for it.

91
00:06:02,640 --> 00:06:05,840
Speaker 1: Woop has helped me prioritize the positive routines of my life,

92
00:06:05,839 --> 00:06:09,599
Speaker 1: and the data around the negatives has really also assisted

93
00:06:09,600 --> 00:06:12,159
Speaker 1: me to cut out some of the habits that hurt

94
00:06:12,480 --> 00:06:16,920
Speaker 1: my sleep and recovery. Trust me, this is something that

95
00:06:17,000 --> 00:06:20,239
Speaker 1: will be in my routine for a really long time.

96
00:06:20,360 --> 00:06:23,040
Speaker 1: Start tracking your health, wellness, and fitness at a deeper

97
00:06:23,160 --> 00:06:25,599
Speaker 1: level today by heading out over to woop dot com

98
00:06:25,600 --> 00:06:30,960
Speaker 1: This whoop dot com and use code hurdle at checkout

99
00:06:30,960 --> 00:06:33,960
Speaker 1: for ten percent off your order. Again, that is woop

100
00:06:34,000 --> 00:06:37,160
Speaker 1: dot com. Use hurdle at checkout for ten percent off

101
00:06:37,160 --> 00:06:40,960
Speaker 1: your order. Also have to give some love to my

102
00:06:41,040 --> 00:06:45,200
Speaker 1: friends at Future. Future has made training for me truly

103
00:06:45,360 --> 00:06:49,560
Speaker 1: something I look forward to, maybe more than ever at

104
00:06:49,560 --> 00:06:54,039
Speaker 1: the moment. The best workout program for you, hands down,

105
00:06:54,240 --> 00:06:57,680
Speaker 1: is one that is custom built just for you, and

106
00:06:57,720 --> 00:07:00,760
Speaker 1: that's exactly what you get with Future Futures, a new

107
00:07:00,839 --> 00:07:03,640
Speaker 1: workout experience that pairs you one on one with your

108
00:07:03,640 --> 00:07:07,080
Speaker 1: own fitness coach. You'll get unlimited personal training and all

109
00:07:07,080 --> 00:07:10,280
Speaker 1: the sport you need to stay on track. Plus, your

110
00:07:10,320 --> 00:07:12,720
Speaker 1: coach will map out a plan based on your goals,

111
00:07:13,040 --> 00:07:15,360
Speaker 1: build the workouts to get you there, and keep you

112
00:07:15,480 --> 00:07:20,600
Speaker 1: accountable every day. My coach, Brandon has seriously been He's

113
00:07:20,640 --> 00:07:23,920
Speaker 1: the MVP. I got in a bike accident as I

114
00:07:23,960 --> 00:07:26,240
Speaker 1: talked about the show shortly after I started using the

115
00:07:26,240 --> 00:07:29,240
Speaker 1: Future app, and he was able to modify my workouts,

116
00:07:29,280 --> 00:07:31,640
Speaker 1: talk to me about what felt good, what didn't feel good,

117
00:07:31,800 --> 00:07:35,240
Speaker 1: and help me stay on track to go after my

118
00:07:35,400 --> 00:07:40,480
Speaker 1: big goals. Future's got three thousand and five star reviews,

119
00:07:40,680 --> 00:07:44,280
Speaker 1: and trust me, it is the lowest you'll pay for

120
00:07:44,440 --> 00:07:49,040
Speaker 1: unlimited personal training. Get started right now with Future for

121
00:07:49,280 --> 00:07:54,480
Speaker 1: just nineteen dollars at Future dot com slash hurdle. Again,

122
00:07:54,680 --> 00:07:58,080
Speaker 1: get your first month of Future for just nineteen dollars

123
00:07:58,320 --> 00:08:03,920
Speaker 1: by heading to try Future dot com slash hurdle. Your

124
00:08:03,920 --> 00:08:06,320
Speaker 1: first thirty days are risk free and you can cancel

125
00:08:06,600 --> 00:08:10,559
Speaker 1: at any time. And now a listener question.

126
00:08:11,480 --> 00:08:15,480
Speaker 2: Hi Emily, it's Kathie. I'm looking for my next good book.

127
00:08:15,840 --> 00:08:19,080
Speaker 2: I thought I knew everything about Tunday from taking her

128
00:08:19,120 --> 00:08:22,760
Speaker 2: Pelton classes and listening to her on your podcast. Then

129
00:08:22,800 --> 00:08:25,040
Speaker 2: I got her book on Tuesday and couldn't put it down,

130
00:08:25,120 --> 00:08:27,680
Speaker 2: so I was done by Wednesday. I'm looking for the

131
00:08:27,720 --> 00:08:31,080
Speaker 2: same kind of read. You have any suggestions, I am

132
00:08:31,320 --> 00:08:33,360
Speaker 2: open to all of them. Thanks so much.

133
00:08:34,080 --> 00:08:37,560
Speaker 1: I love this question. And actually there's a woman that

134
00:08:37,960 --> 00:08:39,840
Speaker 1: her name is escaping me at the moment, but every

135
00:08:39,920 --> 00:08:43,120
Speaker 1: year she dms me and asks for a book recommendation

136
00:08:43,679 --> 00:08:46,720
Speaker 1: for an option to give to her co workers. I

137
00:08:46,760 --> 00:08:51,240
Speaker 1: think last year I may have recommended to her Shoe Dog,

138
00:08:51,960 --> 00:08:57,560
Speaker 1: and the year before the daily Mantra meditation reader that

139
00:08:57,600 --> 00:08:59,480
Speaker 1: I have. It's called Journey to the Heart, which is

140
00:08:59,480 --> 00:09:02,679
Speaker 1: a goodie. And she just popped in the other day

141
00:09:02,720 --> 00:09:06,080
Speaker 1: and I recommended her speak actually, so this made me

142
00:09:06,160 --> 00:09:08,559
Speaker 1: laugh a little bit. The book recommendation I'm going to

143
00:09:08,600 --> 00:09:12,040
Speaker 1: offer right now is from the one, the only, Michelle Obama.

144
00:09:12,160 --> 00:09:16,320
Speaker 1: I'm about a halfway through her new title, The Light

145
00:09:16,520 --> 00:09:21,560
Speaker 1: We Carry, and I am absolutely loving it, absolutely loving it.

146
00:09:21,679 --> 00:09:24,960
Speaker 1: So that is probably what I would recommend if you're

147
00:09:25,000 --> 00:09:29,360
Speaker 1: looking for another great book to gift, I would say

148
00:09:29,640 --> 00:09:34,679
Speaker 1: Untamed by Glennon Doyle or always a classic, The Alchemist

149
00:09:35,000 --> 00:09:38,880
Speaker 1: by Palo Kuelo. That's it for this week. Thanks all

150
00:09:39,080 --> 00:09:42,200
Speaker 1: so much for all of your kind words to me

151
00:09:42,720 --> 00:09:47,160
Speaker 1: over the last few days. It means the world and again,

152
00:09:47,400 --> 00:09:52,000
Speaker 1: talking about gratitude, talking about being thankful, you are surely

153
00:09:52,360 --> 00:09:56,480
Speaker 1: on the top of my list. Another hurdle conquered. Catchy

154
00:09:56,520 --> 00:10:10,440
Speaker 1: all next time. The mos