1 00:00:00,240 --> 00:00:04,320 Speaker 1: The nerves that you're feeling, that anxious feeling, that iffness 2 00:00:04,440 --> 00:00:05,200 Speaker 1: in your stomach. 3 00:00:05,680 --> 00:00:07,160 Speaker 2: It's a reminder that you care. 4 00:00:07,240 --> 00:00:09,400 Speaker 1: It's a reminder that you are alive, and it is 5 00:00:09,440 --> 00:00:12,760 Speaker 1: a reminder that you get to show up each and 6 00:00:12,880 --> 00:00:15,440 Speaker 1: every day and go after whatever the hell it is 7 00:00:15,480 --> 00:00:33,839 Speaker 1: that sets your soul on fire. Hey, everybody, Emily a 8 00:00:33,920 --> 00:00:38,240 Speaker 1: body here. You are listening to another installment of Hurdle 9 00:00:38,280 --> 00:00:41,760 Speaker 1: Moment from Hurdle, a wellness focused podcast where I sit 10 00:00:41,840 --> 00:00:45,360 Speaker 1: down with everyone from your favorite athletes to top experts 11 00:00:45,360 --> 00:00:49,559 Speaker 1: and industry CEOs to talk about their highest highs, toughest moments, 12 00:00:49,840 --> 00:00:51,159 Speaker 1: and everything in between. 13 00:00:51,800 --> 00:00:54,240 Speaker 2: We all go through hurdles in life. 14 00:00:53,960 --> 00:00:56,760 Speaker 1: And my goal through these discussions is to empower you 15 00:00:56,960 --> 00:01:00,560 Speaker 1: to better navigate yours and move with intention so that 16 00:01:00,600 --> 00:01:04,160 Speaker 1: you can stride towards your own big potential and of course, 17 00:01:04,600 --> 00:01:09,480 Speaker 1: have some fun along the way. Today, I'm doing something 18 00:01:09,480 --> 00:01:12,840 Speaker 1: a little bit unconventional for her whole moment, and I 19 00:01:12,920 --> 00:01:18,119 Speaker 1: am turning a listener question into a full length episode 20 00:01:18,160 --> 00:01:20,440 Speaker 1: of sorts. No, it's not of sorts. It's a full 21 00:01:20,480 --> 00:01:26,080 Speaker 1: length episode without further ado. Let me play you Christine's 22 00:01:26,319 --> 00:01:27,200 Speaker 1: listener question. 23 00:01:27,959 --> 00:01:30,920 Speaker 3: Hi, my name is Christine. I currently live in Chicago 24 00:01:31,000 --> 00:01:34,240 Speaker 3: and I'm training for my first marathon. In the past 25 00:01:34,440 --> 00:01:37,960 Speaker 3: few long runs have been pretty hard mentally, I just 26 00:01:38,040 --> 00:01:40,280 Speaker 3: before I even start, I get nervous about the distance 27 00:01:40,319 --> 00:01:41,960 Speaker 3: in the beginning of each run is it ends up 28 00:01:41,959 --> 00:01:44,720 Speaker 3: being really hard. So I wonder if you have any 29 00:01:44,800 --> 00:01:49,840 Speaker 3: advice for starting runs, especially long runs, with positive vibes 30 00:01:49,880 --> 00:01:52,520 Speaker 3: and positive energy to try to push you and propel 31 00:01:52,560 --> 00:01:53,320 Speaker 3: you through your run. 32 00:01:53,520 --> 00:01:55,720 Speaker 1: Thank you, all right, I'm just going to put this 33 00:01:55,760 --> 00:01:59,480 Speaker 1: out there, whether or not you like running. The answer 34 00:01:59,720 --> 00:02:04,960 Speaker 1: to this question, well, answers to this question are one 35 00:02:05,040 --> 00:02:09,280 Speaker 1: hundred percent relevant to you because what Christine is asking 36 00:02:09,440 --> 00:02:12,720 Speaker 1: is how can I kind of keep my act together? 37 00:02:13,200 --> 00:02:14,760 Speaker 2: Notice how I didn't cuss there. 38 00:02:15,400 --> 00:02:20,240 Speaker 1: How can I keep calm and literally carry on and 39 00:02:20,400 --> 00:02:24,320 Speaker 1: continue to level up to do hard things. And whether 40 00:02:24,400 --> 00:02:28,280 Speaker 1: you're a new hurdler or a veteran hurdler, I appreciate 41 00:02:28,320 --> 00:02:29,200 Speaker 1: you just the same. 42 00:02:29,800 --> 00:02:32,640 Speaker 2: But you know that this is a lot of what 43 00:02:32,680 --> 00:02:33,760 Speaker 2: we talk about on the show. 44 00:02:34,160 --> 00:02:37,320 Speaker 1: And so when I heard this question come in, I 45 00:02:37,480 --> 00:02:41,240 Speaker 1: knew that I wanted to give you my two cents 46 00:02:41,280 --> 00:02:44,960 Speaker 1: on how to show up and do something that scares 47 00:02:45,040 --> 00:02:49,080 Speaker 1: you even when that fear at times can feel crippling. 48 00:02:49,880 --> 00:02:50,440 Speaker 2: I've got you. 49 00:02:51,560 --> 00:02:54,320 Speaker 1: I also want to point out that I would love 50 00:02:54,400 --> 00:02:56,720 Speaker 1: to do this more often. I would love to really 51 00:02:56,760 --> 00:03:00,840 Speaker 1: flesh out on listener questions more regularly on the show. 52 00:03:00,919 --> 00:03:02,520 Speaker 2: So in order to do. 53 00:03:02,560 --> 00:03:05,040 Speaker 1: That, I need you to participate, which means I need 54 00:03:05,160 --> 00:03:08,839 Speaker 1: your listener questions. It's super super easy to submit one. 55 00:03:09,000 --> 00:03:11,960 Speaker 1: You can do it just on your phone and then 56 00:03:12,080 --> 00:03:15,080 Speaker 1: you too can have the privilege of hearing your voice 57 00:03:15,360 --> 00:03:19,680 Speaker 1: featured on the show. To submit one, ask me a question, 58 00:03:20,080 --> 00:03:22,600 Speaker 1: head on over to the show notes and click leave 59 00:03:23,200 --> 00:03:26,320 Speaker 1: me a voice message. Make sure you're following along with 60 00:03:26,400 --> 00:03:31,120 Speaker 1: Hurdle over on the socials. It's at Hurdle Podcast, Instagram, Twitter, Facebook, 61 00:03:31,360 --> 00:03:34,160 Speaker 1: and also I'm over at Emily a Body. 62 00:03:34,600 --> 00:03:38,440 Speaker 2: And with that, let's get to it. Let's get to hurdling. 63 00:03:50,920 --> 00:03:56,360 Speaker 1: How do I find positive energy when I feel overwhelmed 64 00:03:57,200 --> 00:04:03,200 Speaker 1: or anticipate feeling overwhelmed? If there was only like one 65 00:04:03,720 --> 00:04:07,880 Speaker 1: magical thing that we can do every single time to 66 00:04:08,000 --> 00:04:12,200 Speaker 1: navigate that right. The craziest part is is that they're 67 00:04:12,320 --> 00:04:16,880 Speaker 1: kind of is. I have had a few different experts 68 00:04:16,920 --> 00:04:22,400 Speaker 1: on the show before to talk about how to navigate 69 00:04:23,720 --> 00:04:28,159 Speaker 1: heavy situations, these situations that give us butterflies and set 70 00:04:28,200 --> 00:04:32,360 Speaker 1: our nerves on fire, right and time and time again, 71 00:04:33,160 --> 00:04:37,359 Speaker 1: what they come to the table with is often the 72 00:04:37,400 --> 00:04:40,400 Speaker 1: piece of advice that it starts with your breath. 73 00:04:40,640 --> 00:04:44,480 Speaker 2: Now, I am not going to make this. 74 00:04:45,320 --> 00:04:49,840 Speaker 1: A twenty minute advertisement for Open, but I started using 75 00:04:49,839 --> 00:04:53,680 Speaker 1: a breathwork meditation app called Open I would say, like 76 00:04:53,800 --> 00:04:55,120 Speaker 1: four or five months ago. 77 00:04:55,200 --> 00:04:56,640 Speaker 2: Now I've lost track of time. 78 00:04:56,720 --> 00:05:02,239 Speaker 1: But integrating breathwork into my routine has taught me how 79 00:05:02,880 --> 00:05:09,799 Speaker 1: to use that to my advantage in all different aspects 80 00:05:09,800 --> 00:05:11,680 Speaker 1: of my life, during all different times of my day. 81 00:05:12,600 --> 00:05:16,919 Speaker 1: I know, first and foremost, when I am approaching a 82 00:05:16,960 --> 00:05:19,400 Speaker 1: situation that is going to make me feel some kind 83 00:05:19,440 --> 00:05:23,120 Speaker 1: of way, that I have the opportunity to take a 84 00:05:23,160 --> 00:05:24,120 Speaker 1: deep breath. 85 00:05:24,200 --> 00:05:27,240 Speaker 2: And that that is completely. 86 00:05:26,600 --> 00:05:29,640 Speaker 1: In one hundred percent within my control. I always come 87 00:05:29,680 --> 00:05:31,799 Speaker 1: back to that, right, I always come back to this idea, 88 00:05:32,760 --> 00:05:34,360 Speaker 1: what is the best that I can do with what 89 00:05:34,520 --> 00:05:38,080 Speaker 1: I have? And I am very fortunate, as are you, 90 00:05:38,240 --> 00:05:42,400 Speaker 1: that we have our breath at our disposal. And so 91 00:05:42,520 --> 00:05:44,920 Speaker 1: maybe it's not, you know, a five or ten minute 92 00:05:45,000 --> 00:05:48,680 Speaker 1: or twenty minute breathwork practice, but perhaps it's just a 93 00:05:48,720 --> 00:05:53,520 Speaker 1: few that help you come back into your body and 94 00:05:53,880 --> 00:06:00,520 Speaker 1: regain control over your nervous system. So typically speaking, the 95 00:06:00,520 --> 00:06:03,080 Speaker 1: first thing I do whenever I'm going to take on 96 00:06:03,200 --> 00:06:06,560 Speaker 1: some sort of daunting task is take a few of 97 00:06:06,560 --> 00:06:09,720 Speaker 1: those deep breaths. I'm a big fan of the box breath, 98 00:06:09,760 --> 00:06:13,960 Speaker 1: which is in through the nose for four seconds, hold 99 00:06:14,040 --> 00:06:19,560 Speaker 1: for four seconds, exhale for four seconds, hold for four seconds. 100 00:06:19,920 --> 00:06:23,919 Speaker 1: So in for four, hold for four, out for four, 101 00:06:24,480 --> 00:06:29,080 Speaker 1: hold for four and just doing that, say ten rounds 102 00:06:29,360 --> 00:06:33,880 Speaker 1: of box breath really helps me focus and come back 103 00:06:33,920 --> 00:06:37,880 Speaker 1: into my body. So tip number one for you is 104 00:06:37,960 --> 00:06:41,920 Speaker 1: breathe tip number two. And this might sound a little 105 00:06:41,960 --> 00:06:45,960 Speaker 1: woo woo, but if you follow me on Instagram, I 106 00:06:46,080 --> 00:06:49,520 Speaker 1: reiterate to myself that I am capable of doing the 107 00:06:49,560 --> 00:06:52,640 Speaker 1: thing that makes me anxious. I am the last person 108 00:06:52,680 --> 00:06:54,880 Speaker 1: that's going to sit here and tell you that you 109 00:06:55,040 --> 00:06:59,120 Speaker 1: need to kind of fluff your ego and say things 110 00:06:59,120 --> 00:07:02,159 Speaker 1: that may not be true to hype yourself up. You 111 00:07:02,160 --> 00:07:04,240 Speaker 1: don't need to lie to yourself and say that you 112 00:07:04,320 --> 00:07:07,600 Speaker 1: are the fastest human on the face of the planet, 113 00:07:07,760 --> 00:07:08,960 Speaker 1: like no offense. 114 00:07:09,720 --> 00:07:12,040 Speaker 2: You're probably you're probably not. 115 00:07:13,200 --> 00:07:17,320 Speaker 1: With that said, you can tell yourself things that are 116 00:07:17,400 --> 00:07:21,000 Speaker 1: true that are fact that help you again come back 117 00:07:21,040 --> 00:07:25,400 Speaker 1: into your body. My go tos, I am strong, I 118 00:07:25,560 --> 00:07:31,320 Speaker 1: am capable. I've got this. I am strong, i am capable. 119 00:07:32,120 --> 00:07:32,840 Speaker 2: I've got this. 120 00:07:33,680 --> 00:07:42,679 Speaker 1: Right, those three simple sentences, three word sentences, they make 121 00:07:43,400 --> 00:07:46,480 Speaker 1: all of the difference for me. And it's the routine 122 00:07:46,520 --> 00:07:50,320 Speaker 1: of it, right, It's the routine of affirming that I 123 00:07:50,400 --> 00:07:53,080 Speaker 1: can do the task that is in front of me, 124 00:07:53,520 --> 00:07:57,040 Speaker 1: even when my nerves may be getting the best of me. 125 00:07:57,120 --> 00:07:57,600 Speaker 2: A little bit. 126 00:07:58,320 --> 00:08:02,280 Speaker 1: Fact is, there's only one way to find out, and 127 00:08:02,360 --> 00:08:05,200 Speaker 1: you find out by beginning. 128 00:08:05,960 --> 00:08:07,920 Speaker 2: So here tip number two. 129 00:08:08,360 --> 00:08:12,400 Speaker 1: Come up with some sort of an affirmation practice that, 130 00:08:13,200 --> 00:08:15,400 Speaker 1: just like the breath work, brings you back into your 131 00:08:15,400 --> 00:08:19,400 Speaker 1: body and tells you what you know to be true. 132 00:08:19,560 --> 00:08:22,640 Speaker 1: That is the sticky part, right about our feelings and 133 00:08:22,680 --> 00:08:26,360 Speaker 1: our thoughts. Our thoughts are not our feelings. I'll say 134 00:08:26,360 --> 00:08:32,199 Speaker 1: that again. Our thoughts are not our feelings. So if 135 00:08:32,240 --> 00:08:36,480 Speaker 1: someone makes you, you get to choose. 136 00:08:36,480 --> 00:08:39,679 Speaker 2: How you feel. No one can. 137 00:08:39,520 --> 00:08:45,760 Speaker 1: Make you feel inferior or incapable without your consent. And 138 00:08:46,200 --> 00:08:51,360 Speaker 1: it starts with that inner dialogue because hey, I've. 139 00:08:51,160 --> 00:08:53,680 Speaker 2: Been there too. I'm there almost every single day. 140 00:08:53,960 --> 00:08:57,680 Speaker 1: We can be our own biggest critics, But what do 141 00:08:57,760 --> 00:09:00,240 Speaker 1: you say to yourself when you are by yourself? 142 00:09:00,520 --> 00:09:02,240 Speaker 2: How do you speak to yourself? 143 00:09:02,480 --> 00:09:05,440 Speaker 1: And is that dialogue a dialogue that you would be 144 00:09:05,520 --> 00:09:08,560 Speaker 1: proud of if it was on blast for the whole 145 00:09:08,559 --> 00:09:12,120 Speaker 1: neighborhood to hear, even if you are getting. 146 00:09:11,840 --> 00:09:15,720 Speaker 2: Out at the five am six. 147 00:09:15,559 --> 00:09:21,480 Speaker 1: Am early morning hours. Like I tend to those affirmations. 148 00:09:21,520 --> 00:09:25,160 Speaker 1: They're small, but they can be a game changer and 149 00:09:25,679 --> 00:09:29,360 Speaker 1: maybe just the key you need to level up and 150 00:09:29,360 --> 00:09:37,760 Speaker 1: fight back against those nerves. My tip number three it's organized, organized, organized, organized, 151 00:09:37,880 --> 00:09:42,640 Speaker 1: four times for a little extra emphasis here. Everything that 152 00:09:42,720 --> 00:09:45,400 Speaker 1: you can do to take the decision work out of 153 00:09:46,120 --> 00:09:49,640 Speaker 1: the event that's about to make you anxious is in 154 00:09:49,679 --> 00:09:53,560 Speaker 1: your best interest. So, whether this is some sort of 155 00:09:53,559 --> 00:09:57,240 Speaker 1: a run or perhaps it's a big presentation, next week, 156 00:09:57,320 --> 00:10:00,079 Speaker 1: I'm going to be on a stage in front of 157 00:10:00,080 --> 00:10:02,120 Speaker 1: of god, I don't even know how many people, maybe 158 00:10:02,160 --> 00:10:06,000 Speaker 1: one thousand, maybe two thousand, sitting next to Ashley Graham 159 00:10:06,280 --> 00:10:11,880 Speaker 1: and moderating a keynote discussion. And I certainly have a 160 00:10:11,960 --> 00:10:13,400 Speaker 1: whole lot of nerves about this. 161 00:10:13,559 --> 00:10:15,040 Speaker 2: I am amped, I'm excited. 162 00:10:15,200 --> 00:10:18,960 Speaker 1: I am like in awe of her fabulousness. 163 00:10:19,840 --> 00:10:21,840 Speaker 2: With that said, this week. 164 00:10:22,080 --> 00:10:25,200 Speaker 1: Right now, I am doing absolutely everything I can so 165 00:10:25,240 --> 00:10:28,920 Speaker 1: that I can reduce my anxiety and be truly present 166 00:10:28,920 --> 00:10:32,640 Speaker 1: in the moment. That means things like reading her book, 167 00:10:33,120 --> 00:10:37,520 Speaker 1: listening to other podcasts that Ashley has been on, studying up, 168 00:10:37,720 --> 00:10:40,920 Speaker 1: preparing at knowing exactly what I'm going to wear, going 169 00:10:40,960 --> 00:10:44,160 Speaker 1: over the timeline when I have to be there, making sure. 170 00:10:44,120 --> 00:10:46,599 Speaker 2: That I know the names of my points of contact. 171 00:10:46,960 --> 00:10:51,320 Speaker 1: I am doing absolutely everything that is within my power 172 00:10:51,840 --> 00:10:54,800 Speaker 1: to reduce my anxiety so I can show up and 173 00:10:54,880 --> 00:10:59,760 Speaker 1: do what I do best, and that hopefully is interview 174 00:10:59,800 --> 00:11:03,520 Speaker 1: and have a good discussion. So let's bring this back around. 175 00:11:03,600 --> 00:11:07,319 Speaker 1: Let's bring this back to running. Organized organized, organized, organize, 176 00:11:07,320 --> 00:11:12,120 Speaker 1: I believe that's for organizes. Clothes, gear start there, right, 177 00:11:12,240 --> 00:11:14,920 Speaker 1: So know what you're going to wear before you head 178 00:11:14,960 --> 00:11:17,840 Speaker 1: out for your run. Try to wear stuff that you've 179 00:11:17,880 --> 00:11:21,000 Speaker 1: worn before and you know that you like. If you're 180 00:11:21,000 --> 00:11:22,880 Speaker 1: going to be out there for a while, you want 181 00:11:22,920 --> 00:11:26,160 Speaker 1: to make sure that you are comfortable. Make sure on 182 00:11:26,200 --> 00:11:30,760 Speaker 1: the gear front that this also extends to your fueling 183 00:11:30,960 --> 00:11:32,959 Speaker 1: and what you're going to be putting in your body 184 00:11:33,080 --> 00:11:35,920 Speaker 1: during that amount of time. Make sure you're taking in 185 00:11:36,080 --> 00:11:38,320 Speaker 1: nutrition so that you can stay out there and give 186 00:11:38,640 --> 00:11:42,920 Speaker 1: your muscles what they need. And also on the fueling note, 187 00:11:43,120 --> 00:11:47,360 Speaker 1: have some sort of a strategy, know that you should 188 00:11:47,400 --> 00:11:53,360 Speaker 1: be in taking some sort of electrolyte or gel goo bar, 189 00:11:53,640 --> 00:11:57,400 Speaker 1: whatever your go to fuel is. Every forty to fifty 190 00:11:57,440 --> 00:12:00,800 Speaker 1: minutes is the golden rule. You're going to be out 191 00:12:00,800 --> 00:12:04,800 Speaker 1: there for more than give or take seventy five minutes. 192 00:12:04,880 --> 00:12:07,360 Speaker 1: There's a lot of different recommendations out there when it 193 00:12:07,400 --> 00:12:10,760 Speaker 1: comes to exact timeline, but you are going to know 194 00:12:10,840 --> 00:12:15,080 Speaker 1: your body best. Make sure that you try things out 195 00:12:15,320 --> 00:12:18,679 Speaker 1: as your training progresses so that you can home in 196 00:12:19,080 --> 00:12:23,160 Speaker 1: on your goldilocks fueling strategy. Now other things in the 197 00:12:23,320 --> 00:12:27,880 Speaker 1: organized organized organized organized category. Know where you're getting your 198 00:12:27,920 --> 00:12:30,640 Speaker 1: liquids from as well. Maybe you're running a route where 199 00:12:30,640 --> 00:12:33,600 Speaker 1: there are ample water fountains, that's great, But if you're not, 200 00:12:33,960 --> 00:12:36,160 Speaker 1: are you going to be running with some sort of 201 00:12:36,200 --> 00:12:38,880 Speaker 1: a hydration vest or a bottle that you're carrying. 202 00:12:38,640 --> 00:12:41,920 Speaker 2: Along with you that will help you push on. 203 00:12:42,160 --> 00:12:44,520 Speaker 1: It doesn't matter if you're in the thick of summer 204 00:12:44,800 --> 00:12:49,560 Speaker 1: or running goodness in December. You need hydration either way, 205 00:12:49,840 --> 00:12:53,800 Speaker 1: so make it a priority and know exactly where that 206 00:12:53,920 --> 00:12:56,640 Speaker 1: is going to be coming from. And the last thing 207 00:12:56,840 --> 00:13:00,920 Speaker 1: in this organized organized organized organized, organized organized organized organize 208 00:13:00,960 --> 00:13:04,880 Speaker 1: four organizes category is nowhere you're. 209 00:13:04,720 --> 00:13:05,160 Speaker 2: Going to go. 210 00:13:05,720 --> 00:13:10,200 Speaker 1: The worst thing that you can do is head out 211 00:13:10,360 --> 00:13:14,160 Speaker 1: and not have a strategy. Not only because of safety, 212 00:13:14,240 --> 00:13:18,480 Speaker 1: it is so so important that you have some understanding 213 00:13:18,559 --> 00:13:22,920 Speaker 1: of your surroundings, but it is also important because this 214 00:13:22,960 --> 00:13:26,000 Speaker 1: will help you plan out and be able to visualize 215 00:13:26,160 --> 00:13:30,880 Speaker 1: what's on deck. Having some sort of intel like hey, 216 00:13:31,040 --> 00:13:32,880 Speaker 1: I know that there's going to be a series of 217 00:13:32,960 --> 00:13:36,760 Speaker 1: hills starting at mile four, or knowing that if I 218 00:13:36,800 --> 00:13:39,840 Speaker 1: turn around at this exact point and run an out 219 00:13:39,840 --> 00:13:42,600 Speaker 1: and back that I'll be back home at just the 220 00:13:42,679 --> 00:13:44,800 Speaker 1: right distance. These are all things that are going to 221 00:13:44,800 --> 00:13:47,600 Speaker 1: be helpful for you in the long run and again 222 00:13:48,160 --> 00:13:53,280 Speaker 1: alleviate some of that anxiety that again is the name 223 00:13:53,600 --> 00:13:57,800 Speaker 1: of the game. Whether you're running, whether you're presenting, whether 224 00:13:57,840 --> 00:14:00,280 Speaker 1: you're going into a meeting, whether you're watching, you can 225 00:14:00,280 --> 00:14:04,800 Speaker 1: do a hard conversation, whatever anxiety inducing event is ahead 226 00:14:04,800 --> 00:14:11,239 Speaker 1: of you. You can keep your calm by implementing the organize, organize, organize, 227 00:14:11,559 --> 00:14:21,120 Speaker 1: organize strategy. Taking a break from today's episode to talk 228 00:14:21,160 --> 00:14:24,680 Speaker 1: to you about my sponsors. First up, my friends at 229 00:14:24,760 --> 00:14:29,400 Speaker 1: Open Now. I mentioned Open before, and now is as 230 00:14:29,480 --> 00:14:32,080 Speaker 1: good of a time as any for you to get 231 00:14:32,120 --> 00:14:37,040 Speaker 1: in on the open action as well, especially if you're 232 00:14:37,080 --> 00:14:40,400 Speaker 1: gearing up for something that may make you feel some 233 00:14:40,680 --> 00:14:47,440 Speaker 1: kind of way. Open offers unlimited live and on demand breathwork, meditation, yoga. 234 00:14:47,240 --> 00:14:49,000 Speaker 2: Polities, and more. 235 00:14:49,520 --> 00:14:53,600 Speaker 1: Plus you can connect directly with teachers during in class 236 00:14:53,880 --> 00:14:58,400 Speaker 1: live streams, which is a lot different than other breathwork 237 00:14:58,720 --> 00:15:03,280 Speaker 1: classes and as that I have tried from home. You 238 00:15:03,320 --> 00:15:06,040 Speaker 1: can also bring a friend to any class with unlimited 239 00:15:06,200 --> 00:15:08,680 Speaker 1: guest passes, and it's designed. 240 00:15:08,200 --> 00:15:09,400 Speaker 2: For all levels. 241 00:15:09,440 --> 00:15:12,320 Speaker 1: Like I said, whether you want something that's one minute 242 00:15:12,480 --> 00:15:14,040 Speaker 1: or thirty minutes, they have. 243 00:15:14,040 --> 00:15:14,840 Speaker 2: Got you covered. 244 00:15:15,320 --> 00:15:19,680 Speaker 1: Let us take a class together. Yeah, let's do it. 245 00:15:19,720 --> 00:15:22,240 Speaker 1: Open is giving Hurdle listeners thirty days free when you 246 00:15:22,360 --> 00:15:29,120 Speaker 1: visit with Open WP e N dot com slash Hurdle Again. 247 00:15:29,400 --> 00:15:32,760 Speaker 2: You can join me on open by going to with Open. 248 00:15:32,560 --> 00:15:36,000 Speaker 1: Dot com slash Hurdle. Let me know what you think 249 00:15:36,120 --> 00:15:39,240 Speaker 1: and I'll see you in class. Also got to give 250 00:15:39,440 --> 00:15:44,920 Speaker 1: some love to my friends at inside Tracker. I recently 251 00:15:44,920 --> 00:15:47,760 Speaker 1: got my results back from what I believe is now 252 00:15:47,800 --> 00:15:52,960 Speaker 1: my third ultimate panel and I am feeling really empowered 253 00:15:53,400 --> 00:15:57,040 Speaker 1: knowing more about what is happening inside my body. So, 254 00:15:57,360 --> 00:15:59,800 Speaker 1: for those of you that aren't in the loop just yet, 255 00:16:00,240 --> 00:16:04,000 Speaker 1: think of inside Tracker as your personalized health dashboard. They 256 00:16:04,080 --> 00:16:08,120 Speaker 1: analyze your biological data and then provide you a clear 257 00:16:08,280 --> 00:16:11,000 Speaker 1: picture of what's going on inside of your body with 258 00:16:11,760 --> 00:16:14,920 Speaker 1: science backed recommendations so that you can take control of 259 00:16:14,920 --> 00:16:17,960 Speaker 1: your own health. Now, how do they do this, Emily, Well, 260 00:16:18,040 --> 00:16:20,000 Speaker 1: I'm glad that you ask. 261 00:16:20,400 --> 00:16:21,560 Speaker 2: It's super simple. 262 00:16:21,800 --> 00:16:25,920 Speaker 1: I do a mobile blood draw where a phlebotomist comes 263 00:16:25,960 --> 00:16:29,320 Speaker 1: to my apartment, sounds so fancy and draws my blood 264 00:16:29,360 --> 00:16:32,920 Speaker 1: and then that sample is sent to the inside Tracker 265 00:16:33,000 --> 00:16:36,440 Speaker 1: labs where it goes through a deep analysis and I 266 00:16:36,520 --> 00:16:37,680 Speaker 1: am provided. 267 00:16:37,480 --> 00:16:40,600 Speaker 2: With all of this helpful feedback. 268 00:16:41,120 --> 00:16:44,480 Speaker 1: With the ultimate test, you get up to forty three 269 00:16:44,760 --> 00:16:50,640 Speaker 1: different blood biomarkers including glucose, cholesterol, cortisol, and hemoglobin. And 270 00:16:50,840 --> 00:16:55,080 Speaker 1: it's really just a complete and holistic analysis of your health. 271 00:16:55,160 --> 00:16:56,960 Speaker 2: For me, this analysis has. 272 00:16:56,880 --> 00:17:01,120 Speaker 1: Helped me improve my athletic performance, large in part because 273 00:17:01,240 --> 00:17:04,960 Speaker 1: of the data driven recommendations that are offered to me 274 00:17:05,080 --> 00:17:09,040 Speaker 1: through precise adjustments to my diet, my exercise, and supplement 275 00:17:09,080 --> 00:17:12,399 Speaker 1: intake to help me get to where I want to be. 276 00:17:13,280 --> 00:17:14,800 Speaker 2: With that said, you know that I have a deal 277 00:17:14,840 --> 00:17:15,400 Speaker 2: to offer you. 278 00:17:16,200 --> 00:17:18,919 Speaker 1: You got to handle and over to inside Tracker and 279 00:17:19,000 --> 00:17:22,600 Speaker 1: get in the mix yourself. It's inside Tracker dot com 280 00:17:22,720 --> 00:17:26,159 Speaker 1: slash hurdle to get up to twenty percent off the 281 00:17:26,480 --> 00:17:31,040 Speaker 1: entire store today. Again, that is insidetracker dot com slash 282 00:17:31,119 --> 00:17:35,560 Speaker 1: hurdle to get twenty percent off the entire inside Tracker 283 00:17:35,640 --> 00:17:48,080 Speaker 1: store today. And now that brings us to tip number four. 284 00:17:48,880 --> 00:17:52,440 Speaker 1: Find the small wins in it. Break it up into 285 00:17:52,480 --> 00:17:57,600 Speaker 1: little doables. Regardless of what you are tackling, what hurdle 286 00:17:57,840 --> 00:18:02,320 Speaker 1: you are trying to hop over here. It is so 287 00:18:02,680 --> 00:18:06,879 Speaker 1: helpful when you break up a task into smaller, more 288 00:18:07,080 --> 00:18:11,280 Speaker 1: doable parts period. I talked about this in an episode 289 00:18:11,280 --> 00:18:13,320 Speaker 1: of Five Minute Friday not all that long ago, but 290 00:18:13,440 --> 00:18:16,439 Speaker 1: this year for my marathon training, a big focus is 291 00:18:16,880 --> 00:18:19,840 Speaker 1: negative splits, which, for those of you that are unfamiliar, 292 00:18:20,200 --> 00:18:23,639 Speaker 1: are exactly what it sounds like. Basically, your goal is, 293 00:18:23,760 --> 00:18:26,359 Speaker 1: as the run goes on, you want to be running 294 00:18:26,480 --> 00:18:30,040 Speaker 1: each segment faster than the last, even if it is 295 00:18:30,240 --> 00:18:33,240 Speaker 1: just by a few seconds. And I've noticed that for 296 00:18:33,359 --> 00:18:37,399 Speaker 1: me in my training, by doing this, I have a 297 00:18:37,480 --> 00:18:41,480 Speaker 1: new goal. Every goodness, eight to nine and a half minutes, right, 298 00:18:42,280 --> 00:18:45,480 Speaker 1: every eight to nine and a half minutes, think to myself, Okay, 299 00:18:45,520 --> 00:18:47,600 Speaker 1: if I can just get through this next mile, if 300 00:18:47,600 --> 00:18:49,600 Speaker 1: I can just get through this next mile, if I 301 00:18:49,600 --> 00:18:51,880 Speaker 1: can just get through this next mile. And it feels 302 00:18:52,240 --> 00:18:56,159 Speaker 1: really rewarding each and every time I hear that little 303 00:18:56,200 --> 00:18:59,480 Speaker 1: beep on my watch that I have done something and 304 00:18:59,600 --> 00:19:02,440 Speaker 1: I've done it well. It gives me something to focus 305 00:19:02,560 --> 00:19:06,399 Speaker 1: on and celebrate that isn't simply just I got through 306 00:19:06,680 --> 00:19:10,320 Speaker 1: the entire shibbing, right, Because when you're looking at something 307 00:19:10,600 --> 00:19:13,639 Speaker 1: and it's going to take a reasonable amount of time, 308 00:19:13,960 --> 00:19:16,280 Speaker 1: you're going to need something else to hold on. A 309 00:19:16,359 --> 00:19:18,720 Speaker 1: carrot in front of you that makes you excited to 310 00:19:18,840 --> 00:19:23,639 Speaker 1: keep on keeping on. So Tip number four, find the 311 00:19:23,720 --> 00:19:27,159 Speaker 1: small wins in it and be proud of yourself for 312 00:19:27,320 --> 00:19:30,880 Speaker 1: each and every single one that you check off. Tip 313 00:19:31,320 --> 00:19:38,320 Speaker 1: number five. If you are capable, squad up surrounding yourself 314 00:19:38,359 --> 00:19:41,960 Speaker 1: with other people who are trying to attain the same 315 00:19:42,240 --> 00:19:45,720 Speaker 1: difficult thing that you are trying to attain. I will 316 00:19:45,760 --> 00:19:48,480 Speaker 1: promise you each and every single time it. 317 00:19:48,440 --> 00:19:49,800 Speaker 2: Makes it easier. 318 00:19:50,200 --> 00:19:52,040 Speaker 1: Trust me, I used to be the kind of person 319 00:19:52,080 --> 00:19:54,760 Speaker 1: that really loved to go at these alone, and because 320 00:19:54,800 --> 00:19:57,879 Speaker 1: of circumstance, I have been doing many of them my 321 00:19:58,000 --> 00:20:00,959 Speaker 1: long runs this year in preperriy with the London Marathon 322 00:20:01,080 --> 00:20:04,959 Speaker 1: alone as well. And there is just something else when 323 00:20:05,040 --> 00:20:07,600 Speaker 1: you've got other people that are deep in the trenches 324 00:20:07,760 --> 00:20:10,760 Speaker 1: with you to help push you to where you want 325 00:20:10,760 --> 00:20:14,080 Speaker 1: to be, even if it's just holding physical space for 326 00:20:14,160 --> 00:20:15,880 Speaker 1: each other. Right, you don't need to be the kind 327 00:20:15,880 --> 00:20:19,200 Speaker 1: of person that's chatting it up for the entire duration 328 00:20:19,520 --> 00:20:22,480 Speaker 1: of whatever amount of mileage you have in front of you, 329 00:20:22,640 --> 00:20:26,280 Speaker 1: but rather if you can just be with one another, 330 00:20:26,359 --> 00:20:30,560 Speaker 1: supporting each other, providing that space, just that can make 331 00:20:30,880 --> 00:20:34,480 Speaker 1: a major difference. Now, maybe you're listening to this and 332 00:20:34,520 --> 00:20:36,800 Speaker 1: you're like, I'm scared to run with other people. I 333 00:20:36,840 --> 00:20:38,920 Speaker 1: don't want to mess up. I'm afraid of what they're 334 00:20:38,920 --> 00:20:41,120 Speaker 1: going to think. Maybe I'm not going to be fast enough. 335 00:20:41,280 --> 00:20:42,919 Speaker 1: I have all of these nerves. How am I going 336 00:20:42,960 --> 00:20:45,840 Speaker 1: to be any fun to be around? Listen? I have 337 00:20:45,960 --> 00:20:49,639 Speaker 1: thought all of those things, and the reality is is 338 00:20:49,680 --> 00:20:52,240 Speaker 1: that whoever you're probably going to go out there with. 339 00:20:52,480 --> 00:20:56,360 Speaker 2: Has thought them too. So have some grace. 340 00:20:56,880 --> 00:21:02,479 Speaker 1: Trust me, you are stronger together, whether it's a good friend, 341 00:21:02,880 --> 00:21:06,680 Speaker 1: a family member, perhaps a local running crew. 342 00:21:07,320 --> 00:21:08,840 Speaker 2: Whatever your go. 343 00:21:08,680 --> 00:21:13,560 Speaker 1: To pace, maybe seek out someone who is aiming to 344 00:21:13,600 --> 00:21:17,399 Speaker 1: be in the same goldilocks spot. I love that word today, 345 00:21:17,800 --> 00:21:22,040 Speaker 1: and move forward from there knowing that again you have 346 00:21:22,160 --> 00:21:24,480 Speaker 1: the opportunity to do it together. 347 00:21:25,200 --> 00:21:29,600 Speaker 2: We're getting down to the home stretch here. Tip number six. 348 00:21:30,280 --> 00:21:33,520 Speaker 1: I want you to remember that when things feel as 349 00:21:33,520 --> 00:21:36,320 Speaker 1: though they are going off the rails, or if they 350 00:21:36,359 --> 00:21:41,080 Speaker 1: do in fact go off the rails, it is normal 351 00:21:41,160 --> 00:21:44,399 Speaker 1: and it happens to everyone. This always makes me think 352 00:21:44,440 --> 00:21:47,880 Speaker 1: of that beautiful takeaway from the conversation that Alexi pop 353 00:21:47,960 --> 00:21:51,560 Speaker 1: Us had with Rich Roll. Linked to that episode here 354 00:21:51,800 --> 00:21:54,280 Speaker 1: and the show notes, and I'll also make sure to 355 00:21:54,359 --> 00:21:57,199 Speaker 1: link to her episode of Hurdle as well. But she 356 00:21:57,720 --> 00:22:00,640 Speaker 1: has this takeaway from their conversation where she talks about 357 00:22:00,680 --> 00:22:03,400 Speaker 1: the rule of thirds that her Olympic coach told her, 358 00:22:03,520 --> 00:22:07,760 Speaker 1: and it's basically the premise is that a third of 359 00:22:08,040 --> 00:22:11,080 Speaker 1: whatever you are working toward, the training that goes into that, 360 00:22:11,240 --> 00:22:13,359 Speaker 1: a third of that's going to go really really well, 361 00:22:13,720 --> 00:22:16,080 Speaker 1: a third of it is going to be okay, and 362 00:22:16,119 --> 00:22:18,480 Speaker 1: a third of it is going to be downright awful. 363 00:22:19,040 --> 00:22:23,720 Speaker 1: So remembering that right, remembering that it is normal to 364 00:22:23,800 --> 00:22:26,920 Speaker 1: either feel okay or not good at all, and that 365 00:22:27,000 --> 00:22:31,439 Speaker 1: feeling that like amazing, easy, breezy sensation, it only comes 366 00:22:31,480 --> 00:22:34,359 Speaker 1: around every once and again, and that's okay. 367 00:22:34,440 --> 00:22:35,520 Speaker 2: That's why we go. 368 00:22:35,440 --> 00:22:38,840 Speaker 1: Through all of those tough and frustrating and like how 369 00:22:38,840 --> 00:22:40,280 Speaker 1: did I get here in this moment? 370 00:22:40,359 --> 00:22:43,800 Speaker 2: Am I dying? I'm unsure? How did I get here? Moments. 371 00:22:43,880 --> 00:22:46,520 Speaker 1: That's why we go through all of those difficulties to 372 00:22:47,320 --> 00:22:51,879 Speaker 1: enjoy and appreciate the good, because without the bad, we 373 00:22:52,000 --> 00:22:56,400 Speaker 1: don't get there. Without the bad, difficult, anxiety ridden moments, 374 00:22:56,600 --> 00:23:00,880 Speaker 1: then we are not capable to truly embrace and appreciate 375 00:23:01,280 --> 00:23:05,000 Speaker 1: all that is good in all of our hard work. 376 00:23:05,359 --> 00:23:08,439 Speaker 1: So again something to keep in mind, remember that things 377 00:23:08,640 --> 00:23:11,119 Speaker 1: will go off the rails at one point or another. 378 00:23:11,560 --> 00:23:12,640 Speaker 2: It's okay. 379 00:23:12,720 --> 00:23:16,480 Speaker 1: You have the opportunity then to either call it, embrace 380 00:23:16,720 --> 00:23:20,760 Speaker 1: the moment for what it is, and do what feels 381 00:23:20,840 --> 00:23:24,600 Speaker 1: right for you and know that right. Know that this 382 00:23:25,040 --> 00:23:29,520 Speaker 1: is your situation. It's not your friends, it's not your sisters, 383 00:23:29,800 --> 00:23:35,120 Speaker 1: it's not your college professors whoever. Do what feels right 384 00:23:35,560 --> 00:23:39,240 Speaker 1: for you and focus on how you feel. And now 385 00:23:39,680 --> 00:23:43,000 Speaker 1: the last thing to bring into the mix here Tip 386 00:23:43,400 --> 00:23:44,560 Speaker 1: number seven. 387 00:23:45,320 --> 00:23:46,800 Speaker 2: You get to do this right. 388 00:23:46,920 --> 00:23:50,960 Speaker 1: There are so many people, whether we're talking about a 389 00:23:51,040 --> 00:23:53,960 Speaker 1: run or we're not talking about a run, that would 390 00:23:54,040 --> 00:23:58,680 Speaker 1: probably kill to be in your shoes to have an opportunity, 391 00:23:59,280 --> 00:24:03,560 Speaker 1: the opportunity that you have right in this very moment. 392 00:24:04,320 --> 00:24:07,439 Speaker 1: And I always think about this sentiment that you only 393 00:24:07,480 --> 00:24:11,360 Speaker 1: get to do something once, whether it is your first 394 00:24:11,600 --> 00:24:15,080 Speaker 1: time or your zillientth time lacing up your sneakers and 395 00:24:15,119 --> 00:24:17,679 Speaker 1: getting out there, it's still the first time that you 396 00:24:17,760 --> 00:24:18,280 Speaker 1: did it in. 397 00:24:18,320 --> 00:24:20,080 Speaker 2: This moment, on this day. 398 00:24:20,600 --> 00:24:25,960 Speaker 1: And even the most veteran individuals at their sports or 399 00:24:26,000 --> 00:24:29,600 Speaker 1: their career or their practice, they have days where they 400 00:24:29,680 --> 00:24:34,040 Speaker 1: are nervous too. So come back to calm and know 401 00:24:35,200 --> 00:24:38,639 Speaker 1: you get to do this. You get to feel these nerves, 402 00:24:38,680 --> 00:24:43,280 Speaker 1: You get to feel that excitement about your own opportunity 403 00:24:43,320 --> 00:24:46,639 Speaker 1: and your own potential. I am literally sitting here with 404 00:24:46,680 --> 00:24:48,959 Speaker 1: my hands over my eyes. I feel like I am 405 00:24:49,000 --> 00:24:52,520 Speaker 1: a crazy person, but I get so worked up because 406 00:24:52,840 --> 00:24:57,080 Speaker 1: it is such a beautiful, beautiful thing. It is such 407 00:24:57,119 --> 00:25:00,239 Speaker 1: an empowering thing when you realize that you have the 408 00:25:00,280 --> 00:25:03,560 Speaker 1: opportunity to chase whatever it is that lights your soul 409 00:25:03,600 --> 00:25:08,040 Speaker 1: on fire, and for you maybe it's that marathon, right, 410 00:25:08,440 --> 00:25:12,280 Speaker 1: and for someone else it's something else, and that's okay, 411 00:25:13,000 --> 00:25:18,360 Speaker 1: but it's a really freaking amazing chance deep in hell. 412 00:25:19,920 --> 00:25:22,600 Speaker 2: Dvexhill. I hope this helps. 413 00:25:22,880 --> 00:25:25,399 Speaker 1: I hope that this is the advice that you needed, 414 00:25:25,480 --> 00:25:28,240 Speaker 1: the pep talk that you were looking for to start 415 00:25:28,280 --> 00:25:30,879 Speaker 1: something that makes you feel some kind of way, and 416 00:25:31,040 --> 00:25:33,919 Speaker 1: know that those nerves that you're feeling, they are normal. 417 00:25:34,080 --> 00:25:36,280 Speaker 1: In fact, it would be weird if they weren't there 418 00:25:36,440 --> 00:25:39,920 Speaker 1: at all, So chin up and keep hurdling. 419 00:25:40,840 --> 00:25:42,280 Speaker 2: I want to know what you're working toward. 420 00:25:42,320 --> 00:25:44,800 Speaker 1: Hit me up over on social over at Hurdle Podcast 421 00:25:44,880 --> 00:25:47,000 Speaker 1: or at Emily a Body, And of course I always 422 00:25:47,000 --> 00:25:50,719 Speaker 1: love to celebrate you and your accomplishments in the weekly 423 00:25:50,920 --> 00:25:55,119 Speaker 1: Hurdle newsletter in the Hurdler Spotlight to be featured. The 424 00:25:55,200 --> 00:25:59,280 Speaker 1: link to submit yourself and You're Shining photo for all 425 00:25:59,359 --> 00:26:04,160 Speaker 1: hurdlers to is in the show notes. Thanks for the question, Christine. 426 00:26:04,560 --> 00:26:08,080 Speaker 1: Another hurdle conquered. Catch you guys next time.