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Speaker 1: Hey everybody, EMILEA Badi coming to you today with the

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Speaker 1: first installment of five Minute Friday from Hurdle in twenty

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Speaker 1: twenty three. I feel the need at the top of

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Speaker 1: a new year to make sure we're all on the

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Speaker 1: same page about how things work here Unhurdle three different

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Speaker 1: episodes each week, typically Monday, Wednesday, Friday. Monday's Numbered with

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Speaker 1: a Guest, Wednesday's the Hurdle Moment series. Think of these

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Speaker 1: as evergreen topics discussions with experts that help you get

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Speaker 1: to where you want to be on your own personal

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Speaker 1: wellness journey. We talk about everything from nutrition and gosh,

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Speaker 1: dental health, financial wellness, sexual wellalth, you name it. That

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Speaker 1: was a myriad of topics right there. And then, last

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Speaker 1: but not least, Five Minute Friday. What you're listening to

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Speaker 1: right now? I share a story for my week I

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Speaker 1: jam with you a little bit about what's going on

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Speaker 1: in my head, and then I ask you a thought

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Speaker 1: provoking question to take you into the weekend, and finish

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Speaker 1: things off by answering a listener question. So today, for

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Speaker 1: five Minute Friday, I want to talk about habits. I

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Speaker 1: feel as though the beginning of a new year, we're

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Speaker 1: all kind of evaluating and really putting a magnifying glass

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Speaker 1: on what we have going on in our life, the

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Speaker 1: things that serve us and the things that don't. For me.

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Speaker 1: We are on day thirteen here, and I started for

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Speaker 1: the first time ever using a habit tracker. At the

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Speaker 1: beginning of the year. My mom gave me a journal.

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Speaker 1: It's from Best Self co. I will link it in

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Speaker 1: the show notes that I've been using religiously since January first.

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Speaker 1: And in that journal there is a thirty day habit tracker.

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Speaker 1: There's one for each and every month. I decided on

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Speaker 1: December thirty first to write down a slew of habits

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Speaker 1: that I wanted to be a little bit more mindful

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Speaker 1: of in the new year. And of course I'll go

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Speaker 1: down the list. So let's do this. Drink at least

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Speaker 1: six classes of water AM, brush teeth PM brush teeth

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Speaker 1: wash face, forty five minutes of outdoor activity, drink athletic

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Speaker 1: greens journal, do either breathwork or meditation, not drink alcohol,

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Speaker 1: no alcohol. Read for ten minutes, get in ten thousand steps,

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Speaker 1: and send a thoughtful message. Now, I would be remiss

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Speaker 1: if I didn't say that some of these are what

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Speaker 1: feels like no brainers right, morning teethbrush, evening teeth brush. Admittedly,

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Speaker 1: there are some nights that I am so absolutely zonked

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Speaker 1: out that I'll start to fall asleep on the couch

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Speaker 1: and when I wake up, I'll just like me under

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Speaker 1: my way to my bed, alas skipping the evening toothbrush.

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Speaker 1: And then there are some habits that take a little

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Speaker 1: bit more effort, like this forty five minutes of outdoor activity. Now,

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Speaker 1: my experience thus far in tracking my habits for about

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Speaker 1: two weeks now is that this gamification of sorts seems

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Speaker 1: to really serve me. There have been some really gloomy

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Speaker 1: days over the past couple of weeks here in New York,

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Speaker 1: and still up until yesterday, Thursday, I made it a

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Speaker 1: priority to get outside for that forty five minute of

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Speaker 1: outdoor activity. No matter what. None of those days, don't worry.

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Speaker 1: I wasn't walking in the rain. But there would have

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Speaker 1: been a time when, if it looked like it did

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Speaker 1: outside previously, I would have been like, eh, not today. Instead,

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Speaker 1: I decided to make my habits work for me. So

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Speaker 1: what did that look like? In practice? It looked like

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Speaker 1: walking from my apartment to my physical therapy appointment exactly

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Speaker 1: about a fifty minute walk, including a bridge between Brooklyn

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Speaker 1: and Manhattan. And it's something now that I really try

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Speaker 1: to make time for every time I head over to Nolita.

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Speaker 1: For those of you that don't live in New York City,

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Speaker 1: Nolita is a neighborhood south of fourteenth Street in Manhattan.

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Speaker 1: I digress every morning when I wake up, I sit

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Speaker 1: down with my habit tracker, and I go down the

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Speaker 1: list and X out to check it off for the day.

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Speaker 1: And are there a few empty boxes? A total of,

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Speaker 1: let's see here, four in the last almost two weeks.

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Speaker 1: And this gamification, Like I said, it's really working for me.

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Speaker 1: It's making me feel accomplished. And if that's what it

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Speaker 1: takes for me to do these things that I know

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Speaker 1: are important to me, then so be it. I'm telling

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Speaker 1: you this story mostly because I recognize that choosing and

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Speaker 1: keeping up with a new habit can certainly be overwhelming.

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Speaker 1: But what if you made it a point to make

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Speaker 1: that habit work for you. I'm not saying I need

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Speaker 1: to walk for forty five minutes every single morning between

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Speaker 1: eight and nine am. That's probably not realistic for me.

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Speaker 1: Something's going to come up. But what if I make

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Speaker 1: it a point to look at my schedule and say,

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Speaker 1: when can I take this time for me? I'm proud

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Speaker 1: of myself for taking the time for me. It's not

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Speaker 1: always easy. I feel like things have been literally NonStop

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Speaker 1: since I hit the ground running two weeks ago. But

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Speaker 1: I'm grateful for all of it, and I'm grateful and

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Speaker 1: proud of myself for making the time. So my question

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Speaker 1: for you this week are what are some habits that

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Speaker 1: you want to be mindful of over the next I

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Speaker 1: guess fifty weeks of twenty twenty three, time flies when

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Speaker 1: you're having fun. What are some habits that you want

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Speaker 1: to be mindful of this year? And is there anything

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Speaker 1: that you can do to hold yourself accountable? And now

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Speaker 1: a listener question.

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Speaker 2: Hi, Emily, I wanted to ask a little bit about

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Speaker 2: how you balance having performance based exercise goals and listening

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Speaker 2: to your body when you maybe need some rest in recovery.

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Speaker 1: Good question. I'm going to say it like this, listening

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Speaker 1: to your body is always king and there or queen,

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Speaker 1: if you want to put it that way. There is

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Speaker 1: a very big difference between listening to your body and

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Speaker 1: being in tune with how your body feels, versus allowing

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Speaker 1: yourself mentally to cop out when your legs feel like

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Speaker 1: lead and you're feeling extra sore. There's absolutely no reason

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Speaker 1: to push yourself past a place that is safe for

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Speaker 1: you and your body. Even though you may have big

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Speaker 1: performance goals, you have to think long term. It's definitely

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Speaker 1: a place that I am living in as I navigate

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Speaker 1: the ins and outs of planter fasci itis. Navigating this

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Speaker 1: fine life line requires you to be able to have

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Speaker 1: a really honest dialogue with yourself, and also it requires

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Speaker 1: grace as well. I'll say this, when I have chosen

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Speaker 1: to fight through maybe some mental fatigue, show up and sweat, anyway,

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Speaker 1: I have never regretted that workout. And sure there have

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Speaker 1: been times where perhaps I've saddled up on the peloton

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Speaker 1: bike hoping to hit a new PR and then ten

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Speaker 1: minutes in realize that I just don't have that in

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Speaker 1: the tank. And in those moments, I tell myself that

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Speaker 1: that's okay, that in that moment, I'm doing the best

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Speaker 1: I can with what I have, and I will have

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Speaker 1: the opportunity to get up and show up another day.

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Speaker 1: So going after your performance goals, yes, it requires diligence.

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Speaker 1: It requires effort, It requires you to know and fully

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Speaker 1: believe in your why. But trust yourself and trust your

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Speaker 1: gut and know that one day that you need to

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Speaker 1: take off. Trust me those gains that you've made. I

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Speaker 1: promise you they are not going anywhere. That's it for

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Speaker 1: this week, and make sure you're following along with Hurdle

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Speaker 1: over on social It's at Hurdle Podcast. I myself am

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Speaker 1: over at Emily a body. I'd love to answer your

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Speaker 1: listener question next week. The link to send me one

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Speaker 1: is in the show notes. Another hurdle conquered. Catch you

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Speaker 1: guys next time