1 00:00:00,120 --> 00:00:15,520 Speaker 1: When you look in the mirror, what do you see? 2 00:00:16,680 --> 00:00:19,800 Speaker 2: What is going on? Hurdle Community, Emily a body here. 3 00:00:20,079 --> 00:00:23,400 Speaker 3: You are listening to Hurdle, a wellness focused podcast where 4 00:00:23,400 --> 00:00:26,160 Speaker 3: I connect with everyone from your favorite athletes to top 5 00:00:26,200 --> 00:00:30,200 Speaker 3: experts and industry CEOs about their highest highs, toughest moments, 6 00:00:30,440 --> 00:00:34,800 Speaker 3: and everything in between. We all go through hurdles in life, 7 00:00:34,840 --> 00:00:37,800 Speaker 3: and my goal through these discussions is to empower you 8 00:00:38,000 --> 00:00:41,319 Speaker 3: to better navigate yours and move with intentions so that 9 00:00:41,440 --> 00:00:45,280 Speaker 3: you can stride towards your own big potential and of course, 10 00:00:45,720 --> 00:00:46,120 Speaker 3: have some. 11 00:00:46,240 --> 00:00:47,880 Speaker 2: Fun along the way. 12 00:00:48,400 --> 00:00:51,920 Speaker 3: Today, I wanted to add some fun to the mix 13 00:00:52,040 --> 00:00:55,880 Speaker 3: of Season seven premiere week by answering a bunch of 14 00:00:55,880 --> 00:00:56,840 Speaker 3: your listener questions. 15 00:00:56,840 --> 00:00:58,360 Speaker 2: I beginning so many lately. 16 00:00:58,440 --> 00:01:01,840 Speaker 3: I am so appreciative of you all leaving them for me, 17 00:01:02,000 --> 00:01:03,760 Speaker 3: And if you have one that you want to add 18 00:01:03,760 --> 00:01:04,360 Speaker 3: to the mix. 19 00:01:04,240 --> 00:01:06,200 Speaker 2: Feel free to click on over to the show. 20 00:01:06,000 --> 00:01:09,520 Speaker 3: Notes and add one by clicking leave me a voice message. 21 00:01:09,520 --> 00:01:13,280 Speaker 3: I won't answer it in an upcoming Hurdle listener episode, 22 00:01:13,400 --> 00:01:17,120 Speaker 3: but I digress. Today answering a bunch of your questions, 23 00:01:17,200 --> 00:01:20,480 Speaker 3: super excited to talk about everything from how to keep 24 00:01:20,520 --> 00:01:24,000 Speaker 3: the fun in your career even when you're passionate about it, 25 00:01:24,319 --> 00:01:28,800 Speaker 3: chatting about international travel, chatting about marathon training and recovery, 26 00:01:29,040 --> 00:01:31,080 Speaker 3: how to know when to listen to your body versus 27 00:01:31,080 --> 00:01:33,600 Speaker 3: when to just push through, and. 28 00:01:33,680 --> 00:01:35,440 Speaker 2: So so much more. 29 00:01:35,920 --> 00:01:38,560 Speaker 3: I made a bunch of big announcements in yesterday's episode, 30 00:01:38,600 --> 00:01:41,039 Speaker 3: so I want to make sure I highlight those right now. 31 00:01:41,160 --> 00:01:44,080 Speaker 3: First and foremost, the Hurdle Membership is live, so many 32 00:01:44,120 --> 00:01:47,600 Speaker 3: good questions coming in about structure and formatting, all of 33 00:01:47,600 --> 00:01:52,040 Speaker 3: which are answered in the Hurdle Membership Frequently Asked Questions page, 34 00:01:52,080 --> 00:01:54,080 Speaker 3: so head on over there. If you have anything else 35 00:01:54,120 --> 00:01:56,040 Speaker 3: you need to know that I haven't answered, feel free 36 00:01:56,080 --> 00:01:57,760 Speaker 3: to shoot an email over to. 37 00:01:57,720 --> 00:01:59,040 Speaker 2: Hello at Hurdle dot us. 38 00:01:59,280 --> 00:02:02,720 Speaker 3: Hurdle also has an SMS texting subscription now where you 39 00:02:02,760 --> 00:02:05,840 Speaker 3: can get motivation, inspiration, and exclusive deals. So much of 40 00:02:05,840 --> 00:02:07,720 Speaker 3: the stuff that you love coming to the show for 41 00:02:08,120 --> 00:02:10,520 Speaker 3: can be right in your inbox. To sign up for 42 00:02:10,600 --> 00:02:15,760 Speaker 3: that text welcome to seven three two Hurdler. That is 43 00:02:15,840 --> 00:02:20,720 Speaker 3: seven three two four eight seven three five three seven. 44 00:02:21,160 --> 00:02:23,799 Speaker 3: Don't forget to check out the season seven giveaway over 45 00:02:23,960 --> 00:02:27,080 Speaker 3: on the Hurdle Instagram at Hurdle Podcast. I'm over at 46 00:02:27,280 --> 00:02:30,960 Speaker 3: Emily Abadi and with that, let's get to hurdling. 47 00:02:40,840 --> 00:02:45,720 Speaker 4: Hi, Emily, this is Hannah from Vancouver in BC, Canada. 48 00:02:46,720 --> 00:02:50,320 Speaker 4: I am at a very busy point during the year 49 00:02:50,400 --> 00:02:52,880 Speaker 4: with my line of work right now, and I know 50 00:02:53,080 --> 00:02:56,640 Speaker 4: with what you do you often find yourself working very 51 00:02:56,720 --> 00:03:02,000 Speaker 4: long hours as well. I was wondering how you stay 52 00:03:02,200 --> 00:03:06,680 Speaker 4: motivated when the job you love also takes up so 53 00:03:06,919 --> 00:03:11,200 Speaker 4: much of your personal time. I'd love to hear your answer. 54 00:03:11,280 --> 00:03:12,840 Speaker 4: Thanks so much for me. 55 00:03:13,120 --> 00:03:16,519 Speaker 3: Sometimes I think that beyond articulating your why and your 56 00:03:16,520 --> 00:03:20,520 Speaker 3: purpose and knowing that we have the opportunity to do 57 00:03:20,560 --> 00:03:23,639 Speaker 3: good in this world, the thing that keeps me motivated 58 00:03:23,680 --> 00:03:26,840 Speaker 3: time in and time out is planning smart. 59 00:03:27,280 --> 00:03:31,320 Speaker 2: So what I say by that is sometimes. 60 00:03:30,720 --> 00:03:34,160 Speaker 3: When you're putting in long hours and you're burning the 61 00:03:34,200 --> 00:03:37,520 Speaker 3: candle at both ends, it is super super easy to 62 00:03:37,720 --> 00:03:40,680 Speaker 3: feel burnt out. And when I start to feel burnt 63 00:03:40,720 --> 00:03:42,840 Speaker 3: out and want to throw my hands up in the air, 64 00:03:43,320 --> 00:03:45,440 Speaker 3: I know that that's not symbolic of the fact that 65 00:03:45,480 --> 00:03:49,880 Speaker 3: I care about the work less. It's just me dealing 66 00:03:49,960 --> 00:03:53,520 Speaker 3: with the feeling of that lack of balance, right, And 67 00:03:53,640 --> 00:03:56,000 Speaker 3: so to find some more balance in my life, I 68 00:03:56,200 --> 00:03:59,800 Speaker 3: start to give myself a little bit more structure than 69 00:03:59,800 --> 00:04:03,760 Speaker 3: me I typically do, whether that's timed to do lists 70 00:04:03,840 --> 00:04:08,240 Speaker 3: throughout my day, or even on the personal side of 71 00:04:08,240 --> 00:04:13,040 Speaker 3: things as well, making sure that I'm calendaring in things 72 00:04:13,080 --> 00:04:15,440 Speaker 3: that bring me joy with the people that I care about, 73 00:04:15,440 --> 00:04:19,520 Speaker 3: including myself. Right So, whether that's a solo dinner on 74 00:04:19,560 --> 00:04:21,479 Speaker 3: a Tuesday night that I put into my calendar the 75 00:04:21,480 --> 00:04:24,640 Speaker 3: week before, or setting aside a specific block of time 76 00:04:24,680 --> 00:04:27,400 Speaker 3: to catch up with a girlfriend who maybe lives far away. 77 00:04:27,800 --> 00:04:29,960 Speaker 3: I know that there are things on my joy list 78 00:04:30,040 --> 00:04:32,880 Speaker 3: that I can schedule for myself in between all of 79 00:04:32,880 --> 00:04:35,480 Speaker 3: this work and make it all happen in a way 80 00:04:35,680 --> 00:04:39,279 Speaker 3: that makes me feel fulfilled. It's easier some than done 81 00:04:39,360 --> 00:04:42,920 Speaker 3: at times, but again, planning ahead, putting it in your calendar, 82 00:04:43,279 --> 00:04:47,520 Speaker 3: dedicating these moments of fulfillment, both in work and in 83 00:04:47,560 --> 00:04:50,240 Speaker 3: your personal life, it can make a really big difference. 84 00:04:51,640 --> 00:04:54,479 Speaker 5: Hi, Emily, this is midday from Bavee on New Jersey, 85 00:04:55,040 --> 00:04:58,520 Speaker 5: and I'm calling to ask, as we both have running 86 00:04:58,560 --> 00:05:02,760 Speaker 5: in common, have you ever felt the urge to kind 87 00:05:02,800 --> 00:05:05,880 Speaker 5: of embark on a new sport? Besides running as much 88 00:05:05,920 --> 00:05:08,000 Speaker 5: while you still love it, there's other things that you 89 00:05:08,040 --> 00:05:11,320 Speaker 5: want to try. I know you've recently taken up cycling, 90 00:05:11,600 --> 00:05:15,440 Speaker 5: and I agree it's fantastic as well. But are there 91 00:05:15,480 --> 00:05:18,440 Speaker 5: any other sports out there besides running that really interest 92 00:05:18,520 --> 00:05:22,200 Speaker 5: you and would be a new adventure for you. I'm 93 00:05:22,279 --> 00:05:24,960 Speaker 5: just curious. Have a great one, you. 94 00:05:24,920 --> 00:05:26,000 Speaker 2: Know, you hit it on the head. 95 00:05:26,160 --> 00:05:28,480 Speaker 3: I really find a lot of joy and cycling, and 96 00:05:28,520 --> 00:05:30,800 Speaker 3: I think it's something that I could get a lot 97 00:05:30,839 --> 00:05:34,680 Speaker 3: more into. I do think that the barrier with cycling 98 00:05:34,880 --> 00:05:38,040 Speaker 3: is that, unlike with running, which you know, we do, 99 00:05:38,160 --> 00:05:40,000 Speaker 3: layer up and getting out in the winter is a 100 00:05:40,000 --> 00:05:43,400 Speaker 3: little bit more difficult. The cycling community, at least it 101 00:05:43,440 --> 00:05:45,880 Speaker 3: feels as though to me really hibernates in the winter, 102 00:05:46,320 --> 00:05:48,800 Speaker 3: which makes it hard to be like the thing that 103 00:05:48,880 --> 00:05:53,240 Speaker 3: I choose constantly. I had a really fun, beautiful CrossFit 104 00:05:53,320 --> 00:05:55,320 Speaker 3: phase like six or seven years ago that was a 105 00:05:55,360 --> 00:05:58,800 Speaker 3: really fun sport for me to get into. Beyond that, though, 106 00:05:59,080 --> 00:06:01,839 Speaker 3: I have for years that I do want to dedicate 107 00:06:01,880 --> 00:06:05,880 Speaker 3: myself into being more diligent with my strength routine, especially 108 00:06:06,000 --> 00:06:11,000 Speaker 3: right now as navigating some wonkiness in my body leading 109 00:06:11,080 --> 00:06:15,240 Speaker 3: up to hopefully doing both of these marathons. I am 110 00:06:15,320 --> 00:06:17,719 Speaker 3: just reminded time and time again of the importance of 111 00:06:17,800 --> 00:06:20,840 Speaker 3: incorporating that work into my regular routine. I know it 112 00:06:20,880 --> 00:06:22,760 Speaker 3: as a coach, I know it as a trainer, and 113 00:06:22,839 --> 00:06:27,200 Speaker 3: yet sometimes it takes these momentary stepbacks of injury to 114 00:06:27,279 --> 00:06:30,599 Speaker 3: remind us about just how important making time for strength 115 00:06:30,600 --> 00:06:32,880 Speaker 3: training is so other sports. 116 00:06:33,000 --> 00:06:34,560 Speaker 2: I mean, maybe I should. 117 00:06:34,320 --> 00:06:37,000 Speaker 3: Get involved in an intramural league. Hit me up if 118 00:06:37,000 --> 00:06:41,200 Speaker 3: you've got an invite, But at the time, it's cycling 119 00:06:41,400 --> 00:06:42,599 Speaker 3: and running for me. 120 00:06:43,680 --> 00:06:46,080 Speaker 1: Hi, Emily, my name is Casey and I'm a hard 121 00:06:46,120 --> 00:06:49,359 Speaker 1: learning Chicago. I've been following along with you for a 122 00:06:49,400 --> 00:06:52,800 Speaker 1: while now. I see a hard working, strong, happy, and 123 00:06:52,800 --> 00:06:57,200 Speaker 1: refreshingly honest woman, running a wildly successful business and kicking 124 00:06:57,240 --> 00:07:01,080 Speaker 1: button marathon training. Your workouts are death inspiring me as 125 00:07:01,080 --> 00:07:04,760 Speaker 1: I trained for the Chicago Marathon next month. My question 126 00:07:04,800 --> 00:07:07,400 Speaker 1: for you this week is when you look in the mirror, 127 00:07:07,520 --> 00:07:08,360 Speaker 1: what do you see? 128 00:07:09,240 --> 00:07:12,760 Speaker 2: Oh? I see what you did there? Flipping my own 129 00:07:12,800 --> 00:07:13,440 Speaker 2: script on me. 130 00:07:15,400 --> 00:07:19,600 Speaker 3: You know, I always feel like in my heart some 131 00:07:19,760 --> 00:07:23,560 Speaker 3: kind of way when I ask this question of my 132 00:07:23,720 --> 00:07:29,680 Speaker 3: guests and they have a moment in reflection that can 133 00:07:29,720 --> 00:07:33,040 Speaker 3: be a little bit emotional, and I have that same 134 00:07:33,080 --> 00:07:35,440 Speaker 3: moment when I sit here and try to answer this question. 135 00:07:36,120 --> 00:07:39,080 Speaker 3: I see a woman that has worked her ass off 136 00:07:39,280 --> 00:07:43,720 Speaker 3: to build this community in hopes to keep building this community. 137 00:07:44,200 --> 00:07:48,520 Speaker 3: I see a woman who's doing her best, still so 138 00:07:48,640 --> 00:07:51,760 Speaker 3: many years later, to love her body for all that 139 00:07:51,840 --> 00:07:55,800 Speaker 3: it provides her, while still dealing with at times the 140 00:07:55,840 --> 00:07:59,640 Speaker 3: residual effects that come hand in hand with going through 141 00:07:59,640 --> 00:08:04,280 Speaker 3: a math of weight loss. I see a beautiful person 142 00:08:04,560 --> 00:08:08,560 Speaker 3: who truly wants to do good. Like I know it's 143 00:08:08,640 --> 00:08:12,480 Speaker 3: so deeply in my soul that my goal is to 144 00:08:12,600 --> 00:08:17,560 Speaker 3: help other people, and what I see there is what 145 00:08:17,800 --> 00:08:22,640 Speaker 3: helps me keep pushing forward day after day when someone 146 00:08:22,680 --> 00:08:26,480 Speaker 3: has something otherwise to say right, because it is so, 147 00:08:27,520 --> 00:08:30,920 Speaker 3: you know, part of the gig that in putting myself 148 00:08:30,960 --> 00:08:35,439 Speaker 3: out there, I open myself up at times to unsolicited feedback. 149 00:08:35,920 --> 00:08:37,560 Speaker 2: And so when I look. 150 00:08:37,440 --> 00:08:41,560 Speaker 3: In the mirror, I have to know that my intentions 151 00:08:41,559 --> 00:08:44,280 Speaker 3: are pure and my goals are legitimate, and that I 152 00:08:44,360 --> 00:08:46,800 Speaker 3: have the opportunity to help other people. 153 00:08:46,559 --> 00:08:50,679 Speaker 2: If I'm just willing to put in the work. I 154 00:08:50,720 --> 00:08:53,120 Speaker 2: above all, see. 155 00:08:54,320 --> 00:08:58,199 Speaker 3: A woman that I'm proud of, and a woman who 156 00:08:58,280 --> 00:09:01,360 Speaker 3: has so much more to give and such a big 157 00:09:01,400 --> 00:09:05,600 Speaker 3: heart and want so desperately not just to give love, 158 00:09:05,679 --> 00:09:07,439 Speaker 3: but to be loved in return. 159 00:09:08,840 --> 00:09:10,440 Speaker 2: That's what I see. 160 00:09:10,960 --> 00:09:14,280 Speaker 6: Hey, Emily, I'm training for my first marathon coming up 161 00:09:14,320 --> 00:09:17,440 Speaker 6: this fall in Chicago. I'm excited about the big day, 162 00:09:18,360 --> 00:09:20,920 Speaker 6: but every week that goes by, I can feel my 163 00:09:21,000 --> 00:09:23,960 Speaker 6: body need the rest. What do you do when the 164 00:09:24,000 --> 00:09:27,720 Speaker 6: miles and the time add up? Do you pull back? 165 00:09:28,080 --> 00:09:30,600 Speaker 6: And if so, how do you learn how to give 166 00:09:30,600 --> 00:09:33,360 Speaker 6: your body the rest it needs to finally make it 167 00:09:33,480 --> 00:09:34,520 Speaker 6: to the start line. 168 00:09:35,240 --> 00:09:39,439 Speaker 3: Listening to your body is really really important. With that said, 169 00:09:40,120 --> 00:09:42,960 Speaker 3: all marathon training programs are I would say ninety nine 170 00:09:43,000 --> 00:09:47,400 Speaker 3: point nine percent of them are designed with this in mind. 171 00:09:47,480 --> 00:09:47,680 Speaker 2: Right. 172 00:09:47,800 --> 00:09:52,200 Speaker 3: They are built to help you accumulate mileage to get 173 00:09:52,240 --> 00:09:54,920 Speaker 3: you to a place where you feel comfortable putting in 174 00:09:55,000 --> 00:09:57,600 Speaker 3: the miles that are necessary to show up on race 175 00:09:57,679 --> 00:10:01,880 Speaker 3: day and do good. With that said, it's important that 176 00:10:02,520 --> 00:10:07,520 Speaker 3: you speak to a coach or a physical therapist or 177 00:10:07,679 --> 00:10:11,679 Speaker 3: a trainer who can help you better understand how to 178 00:10:11,720 --> 00:10:15,679 Speaker 3: take care of your body in this time, especially as 179 00:10:15,720 --> 00:10:16,480 Speaker 3: a new marathon a. 180 00:10:16,600 --> 00:10:16,720 Speaker 7: Right. 181 00:10:16,800 --> 00:10:19,080 Speaker 3: Again, this is something you've never done before. It is 182 00:10:19,120 --> 00:10:24,880 Speaker 3: a massive accomplishment, so recovery becomes more integral than ever. 183 00:10:25,000 --> 00:10:27,840 Speaker 3: And this isn't just like finding yourself a pair of 184 00:10:27,880 --> 00:10:31,360 Speaker 3: Norma tech boots or using a hyperise right, this is 185 00:10:31,520 --> 00:10:35,600 Speaker 3: recovery in your nutrition, This is recovery in your stress levels. 186 00:10:35,880 --> 00:10:39,160 Speaker 3: This is the people that you're surrounding yourself with. So 187 00:10:39,520 --> 00:10:42,800 Speaker 3: be really smart and intentional about how you continue on 188 00:10:42,840 --> 00:10:44,920 Speaker 3: your journey, knowing that there is going to be a 189 00:10:44,920 --> 00:10:47,679 Speaker 3: certain amount of opportunity costs and there's definitely going to 190 00:10:47,840 --> 00:10:51,680 Speaker 3: be a certain amount of exhaustion. But if you handle 191 00:10:51,720 --> 00:10:54,360 Speaker 3: it right and you talk to the right people, this 192 00:10:54,960 --> 00:10:56,800 Speaker 3: is going to all pay off. 193 00:10:57,160 --> 00:10:58,040 Speaker 2: You've just got to believe. 194 00:10:58,960 --> 00:11:03,120 Speaker 8: Hi. Emily as Britain and I'm an Avid Herdle listener. 195 00:11:03,679 --> 00:11:07,600 Speaker 8: My question is how do you go about setting smart 196 00:11:07,640 --> 00:11:12,360 Speaker 8: goals for yourself? And I mean smart SMRT and given 197 00:11:12,400 --> 00:11:14,679 Speaker 8: that you've accomplished so much, how do you push yourself 198 00:11:14,679 --> 00:11:15,800 Speaker 8: to reach new heights. 199 00:11:16,000 --> 00:11:18,439 Speaker 3: I feel like it's important for me just to say 200 00:11:18,480 --> 00:11:22,360 Speaker 3: this because I sometimes get the vibe that y'all might 201 00:11:22,440 --> 00:11:24,960 Speaker 3: think that I just have endless. 202 00:11:24,880 --> 00:11:27,360 Speaker 2: Motivation, and it's. 203 00:11:28,679 --> 00:11:32,280 Speaker 3: Here's it's not endless, Like there are times that I 204 00:11:32,360 --> 00:11:36,280 Speaker 3: am tired and fed up and literally like can't even 205 00:11:36,280 --> 00:11:39,600 Speaker 3: bring myself to do a damn thing. But the way 206 00:11:39,640 --> 00:11:43,480 Speaker 3: that I keep pushing is by setting these goals that 207 00:11:43,720 --> 00:11:46,280 Speaker 3: are smart and what we are referring to here. I 208 00:11:46,360 --> 00:11:51,720 Speaker 3: know you've heard about me talking on the show specific, measurable, attainable. 209 00:11:51,400 --> 00:11:53,000 Speaker 2: Relevant, and time bound. 210 00:11:53,440 --> 00:11:57,560 Speaker 3: By asking yourself if a goal fits into all of 211 00:11:57,600 --> 00:12:01,160 Speaker 3: those categories when setting it for yourself. Well that is 212 00:12:01,520 --> 00:12:04,600 Speaker 3: I won't say a shore fire, but you are much 213 00:12:04,880 --> 00:12:08,319 Speaker 3: more likely to succeed in going after a goal when 214 00:12:08,400 --> 00:12:10,440 Speaker 3: you have dissected it in this way. 215 00:12:10,280 --> 00:12:13,040 Speaker 2: To make it easier for yourself to hit the nail 216 00:12:13,040 --> 00:12:13,480 Speaker 2: on the head. 217 00:12:13,960 --> 00:12:16,240 Speaker 3: I always, you know, give this example when it comes 218 00:12:16,280 --> 00:12:18,400 Speaker 3: to setting smart goals. If you're someone who sits at 219 00:12:18,400 --> 00:12:21,240 Speaker 3: your desk during the day and you're quote unquote bad 220 00:12:21,240 --> 00:12:23,760 Speaker 3: at drinking water, I totally used to identify this way. 221 00:12:24,040 --> 00:12:27,360 Speaker 3: If you set a goal to start drinking eight bottles 222 00:12:27,400 --> 00:12:30,720 Speaker 3: of water a day, well, hate to break it to you, 223 00:12:30,800 --> 00:12:33,280 Speaker 3: but that's not a smart goal, right that. Although it 224 00:12:33,360 --> 00:12:38,199 Speaker 3: is specific and measurable, I would argue it's not attainable, 225 00:12:38,320 --> 00:12:40,280 Speaker 3: and it would be relevant because our bodies are made 226 00:12:40,280 --> 00:12:42,280 Speaker 3: of a shit ton of water, so it's very important 227 00:12:42,320 --> 00:12:45,080 Speaker 3: for you, and it's time bound, but again, it's not 228 00:12:45,240 --> 00:12:48,520 Speaker 3: attainable to go from zero to one hundred or zero 229 00:12:48,559 --> 00:12:51,320 Speaker 3: to eight, so to speak. In this sense, isn't something 230 00:12:51,360 --> 00:12:54,520 Speaker 3: that's just going to happen in one day. What could 231 00:12:54,559 --> 00:12:56,800 Speaker 3: happen in one day, however, is if you set the 232 00:12:56,840 --> 00:12:59,840 Speaker 3: goal to drink maybe two bottles of water a day. 233 00:13:00,360 --> 00:13:02,400 Speaker 3: You want to sit down at your desk at nine 234 00:13:02,400 --> 00:13:04,280 Speaker 3: am and by the time you get up at six 235 00:13:04,360 --> 00:13:08,319 Speaker 3: pm you will have drink two bottles. That seems a 236 00:13:08,320 --> 00:13:12,560 Speaker 3: lot more manageable, right. So by setting smart goals, that's 237 00:13:12,600 --> 00:13:16,560 Speaker 3: what helps me continue to go after new goals. And 238 00:13:16,600 --> 00:13:20,120 Speaker 3: then in turn, when it comes to staying motivated, I 239 00:13:20,160 --> 00:13:22,960 Speaker 3: would say that I continually go back to my why 240 00:13:23,000 --> 00:13:26,360 Speaker 3: and my purpose. And I also have made it an 241 00:13:26,360 --> 00:13:29,440 Speaker 3: effort to be open and honest with my friends off 242 00:13:29,480 --> 00:13:32,200 Speaker 3: of social media about where I'm at and lean into 243 00:13:32,200 --> 00:13:35,320 Speaker 3: their support when I truly feel like I need it. 244 00:13:35,960 --> 00:13:38,600 Speaker 3: I would like to think I'm pretty self sufficient, but 245 00:13:38,679 --> 00:13:41,800 Speaker 3: I also believe that you need a good support network 246 00:13:41,800 --> 00:13:42,800 Speaker 3: if you want to go far. 247 00:13:42,880 --> 00:13:46,600 Speaker 2: If you want to go far, you go together, not alone. 248 00:13:46,920 --> 00:13:50,319 Speaker 3: And so, although you know hurdle this is the thing 249 00:13:50,480 --> 00:13:53,400 Speaker 3: that I am building, I truly believe that it is 250 00:13:53,480 --> 00:13:57,120 Speaker 3: a community effort and that the community motivation is what 251 00:13:57,280 --> 00:13:59,840 Speaker 3: keeps me coming back for more each and every day. 252 00:14:00,160 --> 00:14:05,959 Speaker 3: So motivation found within community, within the support of my friends, 253 00:14:06,400 --> 00:14:09,080 Speaker 3: and within coming back to my wife. That's how I 254 00:14:09,160 --> 00:14:09,600 Speaker 3: keep going. 255 00:14:10,040 --> 00:14:12,319 Speaker 9: Hey, am, what advice would you give to someone who's 256 00:14:12,320 --> 00:14:15,559 Speaker 9: looking to travel internationally for the first time? Where should 257 00:14:15,600 --> 00:14:18,280 Speaker 9: I go? What resources should I look to to get 258 00:14:18,320 --> 00:14:20,760 Speaker 9: me started? And any other tips you have? Thanks? 259 00:14:21,360 --> 00:14:22,680 Speaker 2: This is a great question. 260 00:14:22,800 --> 00:14:26,960 Speaker 3: I actually have an entire episode on solo travel that 261 00:14:26,960 --> 00:14:30,080 Speaker 3: I would love to recommend and refer you to. I'll 262 00:14:30,080 --> 00:14:32,920 Speaker 3: link to it in the show notes with travel expert 263 00:14:33,040 --> 00:14:36,960 Speaker 3: Jeannette Saiha. But a few thoughts on traveling internationally that 264 00:14:37,000 --> 00:14:40,000 Speaker 3: I'll share with you right now. And these thoughts, I 265 00:14:40,160 --> 00:14:42,920 Speaker 3: know that COVID is a very real thing, so of 266 00:14:42,960 --> 00:14:46,040 Speaker 3: course there are certainly more things that you need to 267 00:14:46,080 --> 00:14:48,800 Speaker 3: take into consideration when planning trips these days. 268 00:14:49,160 --> 00:14:51,479 Speaker 2: But I would say my two biggest. 269 00:14:51,280 --> 00:14:57,600 Speaker 3: Tips for international travel. One, really be organized before you go, 270 00:14:58,040 --> 00:15:01,200 Speaker 3: especially especially if you're going somewhere where you don't speak 271 00:15:01,240 --> 00:15:06,560 Speaker 3: the language. You will never regret like over researching your trip. 272 00:15:06,800 --> 00:15:09,040 Speaker 3: And although I'm not the kind of person who really 273 00:15:09,080 --> 00:15:12,360 Speaker 3: thinks you need like a one hundred percent detailed itinerary. 274 00:15:12,520 --> 00:15:15,080 Speaker 3: My go to point of view is that you need 275 00:15:15,080 --> 00:15:16,920 Speaker 3: to have one thing every day of your trip that 276 00:15:17,080 --> 00:15:20,280 Speaker 3: is planned and you're really looking forward to. But knowing 277 00:15:20,480 --> 00:15:24,080 Speaker 3: exactly where all the things on your agenda are, knowing 278 00:15:24,200 --> 00:15:27,960 Speaker 3: exactly where your reservations are, having all of your tickets 279 00:15:28,000 --> 00:15:29,880 Speaker 3: perhaps if they need to be printed out and not 280 00:15:30,000 --> 00:15:32,920 Speaker 3: on mobile like in your phone, although it still boggles 281 00:15:32,960 --> 00:15:36,160 Speaker 3: my mind that anyone needs anything that's printed out anymore, 282 00:15:36,200 --> 00:15:39,600 Speaker 3: but having these things planned ahead of time will be 283 00:15:39,760 --> 00:15:43,560 Speaker 3: really helpful in lowering anxiety because hey, you're on a vacation, 284 00:15:44,120 --> 00:15:48,480 Speaker 3: but also like preventing any room for like maybe being 285 00:15:48,520 --> 00:15:52,000 Speaker 3: take advantage taken advantage of. So I say that in 286 00:15:52,040 --> 00:15:54,400 Speaker 3: that if you're trying to book something last minute, prices 287 00:15:54,440 --> 00:15:57,160 Speaker 3: could be higher. If there's a language barrier, that always 288 00:15:57,200 --> 00:16:00,800 Speaker 3: adds a little extra level of difficulty. So really knowing 289 00:16:00,840 --> 00:16:03,760 Speaker 3: your plan going into your trip and being detail oriented 290 00:16:03,920 --> 00:16:07,080 Speaker 3: in that plan can be super helpful. And the last 291 00:16:07,080 --> 00:16:09,240 Speaker 3: thing I want to say about international travel is if 292 00:16:09,240 --> 00:16:11,440 Speaker 3: you're gonna take the plunge, if you're gonna go do it, 293 00:16:11,480 --> 00:16:14,200 Speaker 3: then make sure you're going somewhere that you feel really 294 00:16:14,280 --> 00:16:18,000 Speaker 3: excited about, right because just like setting a goal. If 295 00:16:18,000 --> 00:16:20,480 Speaker 3: you set a goal that you just saw someone else 296 00:16:20,520 --> 00:16:22,400 Speaker 3: do that you thought was cool, but you don't feel 297 00:16:22,400 --> 00:16:25,880 Speaker 3: any personal passion or excitement toward this goal, then that's 298 00:16:25,880 --> 00:16:26,720 Speaker 3: not the goal for you. 299 00:16:27,280 --> 00:16:28,560 Speaker 2: Same with this trip. 300 00:16:28,880 --> 00:16:32,360 Speaker 3: When I went on my first international solo trip, I 301 00:16:32,400 --> 00:16:35,440 Speaker 3: went to Italy and I felt a deep, burning excitement 302 00:16:35,480 --> 00:16:40,400 Speaker 3: and passion about going there specifically. So do some inventory. 303 00:16:40,520 --> 00:16:42,800 Speaker 3: Ask yourself, what kind of trip are you really looking forward. 304 00:16:42,840 --> 00:16:45,200 Speaker 3: Do you want to be laying on a beach for hours? 305 00:16:45,240 --> 00:16:47,360 Speaker 3: Do you want to be doing activities? Do you want 306 00:16:47,360 --> 00:16:50,840 Speaker 3: to be actually really active and going on bike tours 307 00:16:50,880 --> 00:16:54,040 Speaker 3: and hikes and stuff like that. Ask yourself what it 308 00:16:54,080 --> 00:16:56,000 Speaker 3: is that you're looking for so that you can best 309 00:16:56,200 --> 00:17:00,000 Speaker 3: choose the trip that's truly right for you. 310 00:17:00,040 --> 00:17:03,200 Speaker 10: Emily, it's Molly from New Jersey. Here. I'm in the 311 00:17:03,240 --> 00:17:05,880 Speaker 10: midst of training for my fifth or six half marathon 312 00:17:05,920 --> 00:17:08,080 Speaker 10: and having such a hard time with these longer runs. 313 00:17:09,000 --> 00:17:12,119 Speaker 10: I just constantly get in my head and can't stop 314 00:17:12,640 --> 00:17:15,199 Speaker 10: myself from quitting and walking and just getting so defeated 315 00:17:15,200 --> 00:17:15,879 Speaker 10: and frustrated. 316 00:17:15,920 --> 00:17:17,600 Speaker 7: I could really use some advice. 317 00:17:17,359 --> 00:17:20,920 Speaker 10: On what to do to prepare myself for these longer runs, 318 00:17:21,000 --> 00:17:23,080 Speaker 10: especially with this rates coming up in less than a month. 319 00:17:23,440 --> 00:17:24,400 Speaker 10: Thanks love your show. 320 00:17:25,119 --> 00:17:26,800 Speaker 3: I just want to throw into the mix that whether 321 00:17:26,880 --> 00:17:31,000 Speaker 3: you're training for your first or your hundredth marathon, half marathon, 322 00:17:31,080 --> 00:17:34,840 Speaker 3: five k mile, whatever, everyone feels this way at some point. 323 00:17:34,960 --> 00:17:39,280 Speaker 2: So find some happiness, some like welcoming. 324 00:17:38,800 --> 00:17:42,040 Speaker 3: Some community in that right, like even the top of 325 00:17:42,080 --> 00:17:44,960 Speaker 3: the top, the elite runners, the des Is, the Mollies, 326 00:17:44,960 --> 00:17:48,399 Speaker 3: the Shalane's, like, everyone has these moments where they're like, 327 00:17:48,680 --> 00:17:50,720 Speaker 3: my motivation is waiting, what am I doing? 328 00:17:51,040 --> 00:17:51,520 Speaker 2: Et cetera. 329 00:17:52,240 --> 00:17:55,600 Speaker 3: Okay, cool, Glad that we've established that when it comes 330 00:17:55,600 --> 00:17:59,800 Speaker 3: to finding the motivation though, because it is within you too. 331 00:18:00,240 --> 00:18:03,200 Speaker 3: Things that I will say, One, you've got to scrap 332 00:18:03,240 --> 00:18:06,119 Speaker 3: this idea that walking is the evil. Right, walking doesn't 333 00:18:06,160 --> 00:18:07,800 Speaker 3: have to be the evil, and in fact, it's probably 334 00:18:07,840 --> 00:18:11,080 Speaker 3: one of the most important tools in your runner's toolbox 335 00:18:11,480 --> 00:18:14,359 Speaker 3: when you need to regroup, you need to take a moment. 336 00:18:14,400 --> 00:18:18,199 Speaker 3: There is nothing wrong with, I will say, technically slowing 337 00:18:18,240 --> 00:18:21,240 Speaker 3: down your pace to a walk, but take advantage of 338 00:18:21,280 --> 00:18:25,040 Speaker 3: the walk, let yourself come back to yourself, take a 339 00:18:25,119 --> 00:18:26,919 Speaker 3: deep breath, have that moment. 340 00:18:27,160 --> 00:18:27,840 Speaker 2: It's cool. 341 00:18:28,040 --> 00:18:32,440 Speaker 3: Stop making the walk the devil of your running routine. 342 00:18:32,600 --> 00:18:34,639 Speaker 2: Cool. Glad we've established that as well. 343 00:18:34,800 --> 00:18:38,680 Speaker 3: The second thing that I will say is believing that 344 00:18:38,760 --> 00:18:41,720 Speaker 3: you can like it starts with that inner dialogue. It 345 00:18:41,760 --> 00:18:45,640 Speaker 3: starts by flipping the switch. I don't believe in toxic 346 00:18:46,119 --> 00:18:49,600 Speaker 3: toxic positivity, excuse me, but what I do believe is 347 00:18:49,640 --> 00:18:51,840 Speaker 3: that we are a result of the way that we 348 00:18:51,880 --> 00:18:54,160 Speaker 3: talk to ourselves, and we are the person that talks 349 00:18:54,160 --> 00:18:57,879 Speaker 3: to ourselves the most in any given day. So ask yourself, like, 350 00:18:57,960 --> 00:19:02,359 Speaker 3: what is that conversation? Like how are you navigating the 351 00:19:02,359 --> 00:19:04,919 Speaker 3: way that you're speaking to yourself? Could you have a 352 00:19:04,920 --> 00:19:10,199 Speaker 3: little bit more compassion and remembering in this journey to 353 00:19:10,240 --> 00:19:15,280 Speaker 3: celebrate the small winds, like maybe that longer run didn't 354 00:19:15,320 --> 00:19:19,000 Speaker 3: go exactly how you hoped, but it was the longest 355 00:19:19,040 --> 00:19:23,040 Speaker 3: that you've ever run. Or maybe in that longer run 356 00:19:23,280 --> 00:19:25,639 Speaker 3: you had a five minute period we're running for the 357 00:19:25,760 --> 00:19:29,879 Speaker 3: first time in months, felt truly effortless, And how amazing 358 00:19:30,000 --> 00:19:32,480 Speaker 3: is that that it could feel that way that you 359 00:19:32,600 --> 00:19:38,240 Speaker 3: did that thing. So make sure that you're hyping yourself up, 360 00:19:38,400 --> 00:19:42,760 Speaker 3: that it starts with you, that that dialogue skewing positive, 361 00:19:42,960 --> 00:19:45,960 Speaker 3: and that you're taking time to celebrate the small winds 362 00:19:46,160 --> 00:19:48,880 Speaker 3: and keep going because you can. 363 00:19:49,520 --> 00:19:51,680 Speaker 2: You just have to believe that you can. 364 00:19:53,040 --> 00:19:56,040 Speaker 11: Hi, Emily, I'm just wondering if you have any tips 365 00:19:56,080 --> 00:19:59,720 Speaker 11: on dealing with burnout, just kind of the best ways 366 00:19:59,760 --> 00:20:02,159 Speaker 11: that I can maybe be a little bit more organized, 367 00:20:02,520 --> 00:20:05,600 Speaker 11: or more grounded, or just more mindful of my time 368 00:20:05,960 --> 00:20:08,280 Speaker 11: and just really deal with all of the things I 369 00:20:08,320 --> 00:20:11,040 Speaker 11: have going on, but also still keep taking care of myself. 370 00:20:11,680 --> 00:20:14,120 Speaker 2: Man burnout the topic of twenty twenty one. 371 00:20:14,320 --> 00:20:16,800 Speaker 3: Well, in addition to what I said before, the good 372 00:20:16,840 --> 00:20:18,840 Speaker 3: news is that you are well on your way to 373 00:20:19,000 --> 00:20:23,439 Speaker 3: navigating burnout already. So often we pretend that everything is 374 00:20:23,480 --> 00:20:27,719 Speaker 3: fine when inside we literally feel like we are absolutely dying. 375 00:20:27,920 --> 00:20:30,439 Speaker 3: And the truth is is that you're not alone in 376 00:20:30,520 --> 00:20:33,640 Speaker 3: feeling this way. We all feel this way from time 377 00:20:33,680 --> 00:20:36,600 Speaker 3: to time, and in order to navigate it, the first 378 00:20:36,640 --> 00:20:39,480 Speaker 3: step again is admitting it. I have an episode that 379 00:20:39,480 --> 00:20:40,840 Speaker 3: I'm going to link in the show notes with a 380 00:20:40,880 --> 00:20:43,320 Speaker 3: ton of tips when it comes to navigating burnout, But 381 00:20:43,800 --> 00:20:47,159 Speaker 3: first and foremost admit it. And then my next tip 382 00:20:47,240 --> 00:20:50,160 Speaker 3: is being very realistic about the things that you're trying 383 00:20:50,200 --> 00:20:52,400 Speaker 3: to get done in your day. If you are making 384 00:20:52,480 --> 00:20:54,399 Speaker 3: a to do list with twenty things on it and 385 00:20:54,440 --> 00:20:57,600 Speaker 3: there's absolutely zero chance that you're actually going to be 386 00:20:57,640 --> 00:21:01,520 Speaker 3: able to get all those twenty things done. Then reevaluate, 387 00:21:01,680 --> 00:21:04,600 Speaker 3: have some grace with yourself. The last thing that any 388 00:21:04,680 --> 00:21:06,560 Speaker 3: of us need is to be made to feel like 389 00:21:06,600 --> 00:21:09,080 Speaker 3: we're not doing good enough, and we are the person 390 00:21:09,080 --> 00:21:12,439 Speaker 3: that is putting that pressure on ourselves. So in the morning, 391 00:21:12,640 --> 00:21:16,080 Speaker 3: when you sit down, make a realistic to do list 392 00:21:16,280 --> 00:21:19,480 Speaker 3: with less items on it. You will feel so good 393 00:21:19,760 --> 00:21:21,840 Speaker 3: come the end of the day when you see that 394 00:21:21,920 --> 00:21:25,040 Speaker 3: you're actually checking this stuff off. And of course a 395 00:21:25,040 --> 00:21:27,159 Speaker 3: little self care goes a long way, so it doesn't 396 00:21:27,240 --> 00:21:29,320 Speaker 3: hurt to have something to look forward to at the 397 00:21:29,480 --> 00:21:30,639 Speaker 3: end of your workday. 398 00:21:31,640 --> 00:21:37,440 Speaker 7: Hello Emily, this is Alex from Virginia and my question 399 00:21:37,880 --> 00:21:43,080 Speaker 7: is with podcasting, how do you balance keeping it fun 400 00:21:44,000 --> 00:21:49,040 Speaker 7: while also taking it seriously and knowing that it's one 401 00:21:49,040 --> 00:21:52,920 Speaker 7: of your full time jobs. Thanks so much. 402 00:21:53,720 --> 00:21:56,280 Speaker 3: You know, when I first started Hurtle, I think that 403 00:21:56,560 --> 00:21:59,840 Speaker 3: I began it with the intention of just something to 404 00:21:59,880 --> 00:22:03,639 Speaker 3: do to have fun, and when it was on a 405 00:22:03,720 --> 00:22:07,159 Speaker 3: bi weekly cadence, it was totally a side project and 406 00:22:07,600 --> 00:22:11,719 Speaker 3: I had a lot of fun learning about who I was, 407 00:22:12,320 --> 00:22:15,080 Speaker 3: who I wanted to interview, and what my goals were 408 00:22:15,400 --> 00:22:19,760 Speaker 3: with this project. As it became more of, let's say, 409 00:22:19,840 --> 00:22:23,560 Speaker 3: my full time thing, what I began to realize is that, yes, 410 00:22:23,920 --> 00:22:26,800 Speaker 3: I have made this thing that I can have a 411 00:22:26,840 --> 00:22:30,800 Speaker 3: lot of fun with my job right, and the way 412 00:22:30,800 --> 00:22:34,720 Speaker 3: that it stays fun while also being a pretty strong 413 00:22:34,840 --> 00:22:37,920 Speaker 3: balance of effort and work. A ton of work, as 414 00:22:37,920 --> 00:22:40,720 Speaker 3: you can imagine, goes into producing this. The way that 415 00:22:40,760 --> 00:22:45,160 Speaker 3: it stays fun for me is by continuing on my mission, 416 00:22:45,240 --> 00:22:47,240 Speaker 3: knowing who I'm trying to talk to, what I'm trying 417 00:22:47,240 --> 00:22:49,680 Speaker 3: to do, and exactly who I'm trying to help, which 418 00:22:49,680 --> 00:22:53,320 Speaker 3: I think is really really important. The last thing I 419 00:22:53,359 --> 00:22:55,560 Speaker 3: will say, and I talked to anyone I coach with 420 00:22:55,600 --> 00:22:58,359 Speaker 3: when I'm one about my three columns role. Over the 421 00:22:58,400 --> 00:23:00,720 Speaker 3: last few years, I've had the opportun unity to sit 422 00:23:00,800 --> 00:23:05,240 Speaker 3: down and articulate what are the things in my three columns? 423 00:23:05,320 --> 00:23:05,840 Speaker 2: So to speak. 424 00:23:05,880 --> 00:23:09,480 Speaker 3: There's column A, column B, collum C. Column A is 425 00:23:09,560 --> 00:23:11,120 Speaker 3: what are the things that I do in my job 426 00:23:11,160 --> 00:23:14,520 Speaker 3: that I absolutely love. Colum B is what are the 427 00:23:14,560 --> 00:23:16,479 Speaker 3: things that I do in my job that I'm cool with, 428 00:23:16,560 --> 00:23:18,679 Speaker 3: I don't mind, but they're not in column A? And 429 00:23:18,760 --> 00:23:22,560 Speaker 3: colum C is this is the stuff that I would 430 00:23:22,600 --> 00:23:24,560 Speaker 3: rather not do at all. I'm so over it, no 431 00:23:24,640 --> 00:23:27,480 Speaker 3: thank you. And the thing I realize is that I 432 00:23:27,560 --> 00:23:29,879 Speaker 3: have it in my power as a contractor, not just 433 00:23:29,920 --> 00:23:33,440 Speaker 3: the podcaster. I'm talking about Emily the journalist, Emily the writer, 434 00:23:33,560 --> 00:23:36,400 Speaker 3: Emily the podcaster, Emily the host, Emily the person who 435 00:23:36,400 --> 00:23:38,000 Speaker 3: has some sort of a social media presence. 436 00:23:38,240 --> 00:23:40,400 Speaker 2: What are the things about. 437 00:23:40,000 --> 00:23:43,400 Speaker 3: All of those roles that I enjoy versus the things 438 00:23:43,400 --> 00:23:46,399 Speaker 3: that I don't, And how can I work hard so 439 00:23:46,440 --> 00:23:49,040 Speaker 3: that I can get rid of a lot of things 440 00:23:49,080 --> 00:23:52,040 Speaker 3: that I have felt in the past obligated to in 441 00:23:52,480 --> 00:23:55,280 Speaker 3: column C. This is an exercise I would recommend for 442 00:23:55,520 --> 00:24:00,359 Speaker 3: all of you at any time. I digress by eminating 443 00:24:00,400 --> 00:24:03,320 Speaker 3: a lot of the C. I've learned how to enjoy 444 00:24:03,400 --> 00:24:06,359 Speaker 3: my job more and focus on the things that I 445 00:24:06,359 --> 00:24:09,200 Speaker 3: feel like I'm really talented and really good at. Does 446 00:24:09,200 --> 00:24:11,240 Speaker 3: that mean that there aren't things in my day to 447 00:24:11,320 --> 00:24:15,120 Speaker 3: day that I wish that maybe I wasn't doing. Not necessarily, 448 00:24:15,560 --> 00:24:18,320 Speaker 3: but there are a lot less things now that I 449 00:24:18,400 --> 00:24:22,040 Speaker 3: do just to for instance, make a quick dollar than 450 00:24:22,080 --> 00:24:26,320 Speaker 3: I used to. And that's really really empowering and exciting. 451 00:24:26,840 --> 00:24:28,919 Speaker 3: That's it for now, That's all she wrote. Thank you 452 00:24:29,000 --> 00:24:31,240 Speaker 3: so much everyone for your questions. Again, if you have 453 00:24:31,320 --> 00:24:33,320 Speaker 3: anything else that you would love for me to answer, 454 00:24:33,440 --> 00:24:36,240 Speaker 3: I would love for you to ask it head on 455 00:24:36,280 --> 00:24:38,440 Speaker 3: O where the show notes click, leave me a voice 456 00:24:38,480 --> 00:24:41,440 Speaker 3: message and I will answer it in an upcoming episode. 457 00:24:41,440 --> 00:24:44,400 Speaker 3: Thanks so much for your support this week. You're the best. 458 00:24:45,160 --> 00:24:48,520 Speaker 3: Another hurdle conquered. Catch you guys next time.