1 00:00:19,600 --> 00:00:23,439 Speaker 1: Hay Hurdler's Emily Badi. Here you are listening to five 2 00:00:23,440 --> 00:00:24,640 Speaker 1: Minute Friday from Hurdle. 3 00:00:25,120 --> 00:00:26,479 Speaker 2: I hope everyone had a good week. 4 00:00:26,720 --> 00:00:30,600 Speaker 1: I had a lot of interesting moments this week, and 5 00:00:30,640 --> 00:00:35,440 Speaker 1: a really special one with my old boss, Liz Plosser. 6 00:00:35,520 --> 00:00:36,840 Speaker 2: She's now a dear friend of mine. 7 00:00:36,880 --> 00:00:39,800 Speaker 1: We worked at Self magazine together and she is also 8 00:00:40,040 --> 00:00:45,240 Speaker 1: the creator behind the popular sub stack best case scenario. 9 00:00:45,440 --> 00:00:47,440 Speaker 2: I'll link it in the show notes. 10 00:00:47,680 --> 00:00:49,559 Speaker 1: Liz and I did a live the other day to 11 00:00:49,800 --> 00:00:54,280 Speaker 1: rap about mourning routines, and I was on the other 12 00:00:54,360 --> 00:00:57,080 Speaker 1: side of the microphone, so to speak, for ones answering 13 00:00:57,200 --> 00:01:02,120 Speaker 1: questions about mine. So when we are exchanging thoughts, she 14 00:01:02,400 --> 00:01:05,440 Speaker 1: told me that she has a certain level of guilt 15 00:01:05,560 --> 00:01:11,440 Speaker 1: lately because she is in this place where she's getting 16 00:01:12,080 --> 00:01:15,760 Speaker 1: sucked into her laptop early in the morning. So what 17 00:01:16,000 --> 00:01:19,039 Speaker 1: used to be a constant for Liz getting to her 18 00:01:19,080 --> 00:01:24,440 Speaker 1: workout by a certain time now is typically put off 19 00:01:24,600 --> 00:01:30,200 Speaker 1: in favor of homing in on a productivity window. In 20 00:01:30,280 --> 00:01:33,520 Speaker 1: her words, she found that she was being the most 21 00:01:33,920 --> 00:01:38,760 Speaker 1: productive creative at that time of day, but still was 22 00:01:38,840 --> 00:01:42,440 Speaker 1: experiencing some guilt over putting off the other things that 23 00:01:42,480 --> 00:01:45,120 Speaker 1: she wanted to do, and I asked her, I said 24 00:01:45,160 --> 00:01:50,520 Speaker 1: to her, why not both? Is this guilt simply a 25 00:01:50,760 --> 00:01:55,280 Speaker 1: result of analyzing the routine and seeing that it's different 26 00:01:55,320 --> 00:01:56,040 Speaker 1: than it used to be? 27 00:01:56,720 --> 00:01:59,280 Speaker 2: Is there anything inherently. 28 00:01:58,800 --> 00:02:02,880 Speaker 1: Bad about out getting productive work done first thing in 29 00:02:02,880 --> 00:02:03,320 Speaker 1: the morning. 30 00:02:04,000 --> 00:02:05,920 Speaker 2: And she didn't have an answer to that. 31 00:02:06,280 --> 00:02:11,520 Speaker 1: It truly was Liz shooting on Liz, and I shared 32 00:02:11,639 --> 00:02:15,360 Speaker 1: a story with her that I recently sat down with 33 00:02:15,639 --> 00:02:19,400 Speaker 1: a self help guru of sorts. His name is Sahuel Bloom. 34 00:02:19,760 --> 00:02:22,280 Speaker 1: He has a book out now called The Five Types 35 00:02:22,320 --> 00:02:26,080 Speaker 1: of Wealth. I interviewed him for GQ, and one of 36 00:02:26,080 --> 00:02:29,840 Speaker 1: his main productivity work windows is literally between what I 37 00:02:29,880 --> 00:02:33,120 Speaker 1: believe to be if I'm recalling it correctly, four forty 38 00:02:33,120 --> 00:02:36,120 Speaker 1: five am, after he of course takes a cold plunge 39 00:02:36,400 --> 00:02:39,960 Speaker 1: two six forty five am. He's at his laptop during 40 00:02:39,960 --> 00:02:42,960 Speaker 1: that time period, and he recognizes that it's his most 41 00:02:43,000 --> 00:02:47,080 Speaker 1: productive time period of the day. And so it's almost 42 00:02:47,160 --> 00:02:50,880 Speaker 1: as though sometimes when we hear that someone else does something, 43 00:02:51,000 --> 00:02:54,360 Speaker 1: it unlocks a certain amount of permission for us to 44 00:02:54,440 --> 00:02:59,600 Speaker 1: feel okay doing the same. But what if you got 45 00:02:59,639 --> 00:03:04,639 Speaker 1: on it about what works for you instead of waiting 46 00:03:04,720 --> 00:03:09,720 Speaker 1: for the permission from someone else, And that's exactly what 47 00:03:09,800 --> 00:03:11,880 Speaker 1: I asked Liz, I said, why can't it be both? 48 00:03:12,480 --> 00:03:15,040 Speaker 1: Why can't you give yourself an hour in the morning, 49 00:03:15,160 --> 00:03:18,320 Speaker 1: knowing that that time, that productivity window feels good for you, 50 00:03:18,400 --> 00:03:21,960 Speaker 1: that you're getting a lot done, and then transition into 51 00:03:22,000 --> 00:03:23,240 Speaker 1: your morning workout routine. 52 00:03:24,280 --> 00:03:25,440 Speaker 2: Can that work for you? 53 00:03:25,480 --> 00:03:29,360 Speaker 1: Can you stop shooting yourself into what you think you 54 00:03:29,520 --> 00:03:33,680 Speaker 1: should be doing. It's food for thought. I'm sure there 55 00:03:33,680 --> 00:03:35,320 Speaker 1: are a lot of things right now in your existing 56 00:03:35,400 --> 00:03:37,080 Speaker 1: routine that you're asking yourself. 57 00:03:37,320 --> 00:03:38,240 Speaker 2: Does this work for me? 58 00:03:38,400 --> 00:03:40,760 Speaker 1: And how does it compare to someone else that maybe 59 00:03:40,840 --> 00:03:44,560 Speaker 1: I'm seeing on my morning doom scroll. This is along 60 00:03:44,640 --> 00:03:47,800 Speaker 1: the same lines of advice, along the same lines, along 61 00:03:47,800 --> 00:03:50,360 Speaker 1: the same page, along the same vibe. You get what 62 00:03:50,400 --> 00:03:53,600 Speaker 1: I'm saying that I often give about morning routine. Just 63 00:03:53,600 --> 00:03:57,640 Speaker 1: because you see me in my morning routine drink an espresso, 64 00:03:57,800 --> 00:04:00,680 Speaker 1: eat a protein bagel, do breath, work journal, and go 65 00:04:00,760 --> 00:04:03,160 Speaker 1: to the gym doesn't mean that that same routine will 66 00:04:03,200 --> 00:04:05,280 Speaker 1: work for you. I'm not saying that there aren't benefits 67 00:04:05,320 --> 00:04:09,360 Speaker 1: to most of those things, especially the protein bagel, but 68 00:04:09,640 --> 00:04:13,920 Speaker 1: what I am saying is that there are going to 69 00:04:14,000 --> 00:04:17,120 Speaker 1: be a series of rituals that feel good for you 70 00:04:17,200 --> 00:04:21,080 Speaker 1: and your body. If you're not someone that really jives 71 00:04:21,120 --> 00:04:23,839 Speaker 1: with journaling, if you're not someone that really jives with breathwork, 72 00:04:23,880 --> 00:04:27,160 Speaker 1: if you're actually feeling more energized by doing your workout 73 00:04:27,160 --> 00:04:31,440 Speaker 1: in the evening, whatever suits you, whatever habits really resonate 74 00:04:31,480 --> 00:04:33,680 Speaker 1: with you, those are the ones that you're going to 75 00:04:33,720 --> 00:04:36,880 Speaker 1: repeat time after time. So do a level of self 76 00:04:36,920 --> 00:04:40,320 Speaker 1: inquiry before you start designing your routine based on what 77 00:04:40,440 --> 00:04:43,560 Speaker 1: you see other people that you may deem to be 78 00:04:43,920 --> 00:04:48,560 Speaker 1: successful doing. Focus on what feels good for you, and 79 00:04:48,640 --> 00:04:53,799 Speaker 1: I promise you you'll be better for it. My thought prompt 80 00:04:54,000 --> 00:04:57,359 Speaker 1: for you this week, what's one thing that you can 81 00:04:57,400 --> 00:05:00,480 Speaker 1: insert into your morning routine or maybe reflect and something 82 00:05:00,520 --> 00:05:03,680 Speaker 1: that's already a part of it, that is you giving 83 00:05:03,760 --> 00:05:07,200 Speaker 1: back to you and you living more well. 84 00:05:07,680 --> 00:05:09,800 Speaker 2: What is one thing that. 85 00:05:09,720 --> 00:05:14,600 Speaker 1: Can really inspire you to live a healthier life that 86 00:05:14,640 --> 00:05:17,880 Speaker 1: can be inserted into your morning routine or perhaps a 87 00:05:17,920 --> 00:05:22,400 Speaker 1: reflection of what's already working. And now a listener question. 88 00:05:22,800 --> 00:05:26,480 Speaker 1: Hi Emily, congrats on your recent five k p R 89 00:05:26,839 --> 00:05:27,800 Speaker 1: in Boston. 90 00:05:27,880 --> 00:05:28,240 Speaker 2: Thank you. 91 00:05:28,560 --> 00:05:31,000 Speaker 1: I was wondering if you had a standard warm up 92 00:05:31,120 --> 00:05:33,719 Speaker 1: for shorter road races like a five k or ten 93 00:05:33,800 --> 00:05:38,680 Speaker 1: k that you could share best Jane. So I don't 94 00:05:38,680 --> 00:05:41,240 Speaker 1: have a standard one. I will say this, I have 95 00:05:41,320 --> 00:05:44,880 Speaker 1: a lot of girlfriends that will run before a race. 96 00:05:45,080 --> 00:05:47,400 Speaker 2: I have never been this person. In terms of the 97 00:05:47,440 --> 00:05:47,920 Speaker 2: warm up. 98 00:05:48,160 --> 00:05:52,680 Speaker 1: There are certainly physiological benefits to doing this. I recognize 99 00:05:52,680 --> 00:05:55,680 Speaker 1: that it's just never been something ingrained into my routine. 100 00:05:56,040 --> 00:05:59,839 Speaker 1: I will, however, do a dynamic warm up. That is, 101 00:06:00,080 --> 00:06:03,360 Speaker 1: I want to highlight there that word dynamic. You want 102 00:06:03,400 --> 00:06:07,200 Speaker 1: these movements to be fluid. You save the static or 103 00:06:07,320 --> 00:06:10,599 Speaker 1: still stretching for when you're done. So my dynamic warm 104 00:06:10,680 --> 00:06:14,760 Speaker 1: up traditionally consists of a few different skips, as we 105 00:06:14,800 --> 00:06:16,039 Speaker 1: call them in running warm ups. 106 00:06:16,080 --> 00:06:17,560 Speaker 2: A skip, B skip. 107 00:06:17,880 --> 00:06:22,640 Speaker 1: Then I'm going to do some lateral lunges, some squats, 108 00:06:23,200 --> 00:06:27,360 Speaker 1: some hamstring scoops, and some knee grabs, and then really 109 00:06:27,640 --> 00:06:29,800 Speaker 1: I'm kind of ready to go. In terms of how 110 00:06:29,880 --> 00:06:32,440 Speaker 1: much I'm doing, I would say ten reps per side 111 00:06:32,480 --> 00:06:35,960 Speaker 1: is pretty adequate. And as a casual reminder, nothing new 112 00:06:36,080 --> 00:06:38,919 Speaker 1: on race day. I'm not saying that inherently any of 113 00:06:38,960 --> 00:06:43,400 Speaker 1: these warm up exercises are truly dangerous. However, I want 114 00:06:43,400 --> 00:06:45,919 Speaker 1: to make sure that you understand the movement before you 115 00:06:46,120 --> 00:06:48,839 Speaker 1: just slide it into the routine for the first time 116 00:06:49,320 --> 00:06:54,200 Speaker 1: on the morning, afternoon evening of a race. So get 117 00:06:54,240 --> 00:06:56,440 Speaker 1: to it warming up. I'm proud of you for warming up. 118 00:06:56,440 --> 00:06:59,080 Speaker 1: It's something that a lot of people skip over. Dynamic 119 00:06:59,240 --> 00:07:02,440 Speaker 1: is best and get moving. Always here to answer your 120 00:07:02,480 --> 00:07:06,080 Speaker 1: listener questions, submit them over email over at Emily at 121 00:07:06,160 --> 00:07:07,240 Speaker 1: hurdle dot us. 122 00:07:07,640 --> 00:07:08,279 Speaker 2: Make sure you're. 123 00:07:08,120 --> 00:07:10,760 Speaker 1: Following along with us on social It's at Hurdle Podcast. 124 00:07:10,800 --> 00:07:14,960 Speaker 1: I'm over at Emily Abody Another hurdle conquered. Catch you 125 00:07:14,960 --> 00:07:15,680 Speaker 1: guys next time.