1 00:00:19,040 --> 00:00:21,639 Speaker 1: Hey, everybody, Emily A Badi here coming to you live 2 00:00:21,680 --> 00:00:24,479 Speaker 1: from the AG studio. You are listening to five minute 3 00:00:24,520 --> 00:00:28,479 Speaker 1: Friday from Hurdle. I am sitting here feeling just like 4 00:00:28,680 --> 00:00:32,880 Speaker 1: really full of gratitude. I feel like I like overuse 5 00:00:32,920 --> 00:00:36,320 Speaker 1: the word gratitude on the show, but today my gratitude 6 00:00:36,440 --> 00:00:39,800 Speaker 1: it comes from the community in that I had a 7 00:00:39,840 --> 00:00:43,120 Speaker 1: hurdler who was signed up originally for the goal setting 8 00:00:43,120 --> 00:00:46,560 Speaker 1: workshop that I held on Wednesday night, and she wanted 9 00:00:46,600 --> 00:00:49,960 Speaker 1: to know if she could switch to the following Tuesday, which, 10 00:00:50,240 --> 00:00:52,239 Speaker 1: if you're listening to this on Friday, I still have 11 00:00:52,280 --> 00:00:54,720 Speaker 1: a few spots left in the goal Setting Workshop. 12 00:00:54,720 --> 00:00:55,880 Speaker 2: I would love for you to join. 13 00:00:56,120 --> 00:00:58,560 Speaker 1: You can get ten percent off your spot by using 14 00:00:58,560 --> 00:01:01,880 Speaker 1: the code grateful at out and you can access it 15 00:01:01,960 --> 00:01:04,360 Speaker 1: by clicking on over to the show notes, where you 16 00:01:04,360 --> 00:01:07,760 Speaker 1: will see a link that was a mouthful. Okay, So 17 00:01:07,880 --> 00:01:10,679 Speaker 1: I had this woman who wanted to switch nights. I 18 00:01:10,800 --> 00:01:14,760 Speaker 1: transferred her registration, but she also happened to register an 19 00:01:14,800 --> 00:01:19,119 Speaker 1: extra time. I noticed that today looking at the list 20 00:01:19,120 --> 00:01:21,160 Speaker 1: of attendees and I reached out to her and I said, hey, 21 00:01:21,480 --> 00:01:23,200 Speaker 1: I see your signed up twice. Were you looking to 22 00:01:23,240 --> 00:01:25,319 Speaker 1: gift one of these to somebody else, like did you 23 00:01:25,400 --> 00:01:28,199 Speaker 1: register on behalf of another person? 24 00:01:28,560 --> 00:01:29,240 Speaker 2: And she said no. 25 00:01:29,480 --> 00:01:31,720 Speaker 1: I realized that I was billed twice, but kind of 26 00:01:31,800 --> 00:01:34,600 Speaker 1: just wanted to do good and let it be a 27 00:01:34,600 --> 00:01:36,000 Speaker 1: holiday gesture, etc. 28 00:01:36,280 --> 00:01:38,520 Speaker 2: And I was like, that's so kind. Are you sure? 29 00:01:39,000 --> 00:01:43,000 Speaker 1: She says yes, And so I decide to give away 30 00:01:43,040 --> 00:01:47,200 Speaker 1: a spot to someone on social media. I ultimately give 31 00:01:47,240 --> 00:01:50,120 Speaker 1: away two spots. One of the women that I give 32 00:01:50,200 --> 00:01:53,160 Speaker 1: a spot to messages me back and says, this is 33 00:01:53,240 --> 00:01:56,360 Speaker 1: so awesome. I'm so excited to participate. I would actually 34 00:01:56,400 --> 00:02:00,760 Speaker 1: love to buy someone else's spot in the workshop for 35 00:02:00,840 --> 00:02:04,040 Speaker 1: whichever night they choose. And that was so kind of 36 00:02:04,080 --> 00:02:07,279 Speaker 1: her right because it was so unnecessary. She just earned 37 00:02:07,280 --> 00:02:11,160 Speaker 1: herself or was awarded, so to speak, a free spot, 38 00:02:11,200 --> 00:02:14,000 Speaker 1: and she said, this is kind. I want to pay 39 00:02:14,000 --> 00:02:17,240 Speaker 1: it forward. And I think about how often we have 40 00:02:17,320 --> 00:02:20,400 Speaker 1: the opportunity to pay it forward in our day to day. 41 00:02:20,880 --> 00:02:25,720 Speaker 1: Earlier today, an example on my side, I was walking 42 00:02:25,840 --> 00:02:28,240 Speaker 1: into a bookstore. I got to the door at the 43 00:02:28,280 --> 00:02:31,320 Speaker 1: same time as a man that was probably ten years 44 00:02:31,360 --> 00:02:33,560 Speaker 1: my senior, if I had to guess, and he looked 45 00:02:33,600 --> 00:02:36,760 Speaker 1: so puzzled when I held the door open and was like, no, 46 00:02:36,840 --> 00:02:39,080 Speaker 1: go ahead, and you go first, Like. 47 00:02:39,040 --> 00:02:41,960 Speaker 2: I had like completely flipped the script on him. 48 00:02:42,440 --> 00:02:46,280 Speaker 1: And when I was looking at the bookshelf in the bookstore, 49 00:02:46,280 --> 00:02:48,399 Speaker 1: I actually walked in to get a card. But then, 50 00:02:48,520 --> 00:02:50,320 Speaker 1: of course, as one does in a bookstore, you get 51 00:02:50,320 --> 00:02:53,320 Speaker 1: completely soaked up in like the massive stacks of books 52 00:02:53,320 --> 00:02:56,760 Speaker 1: everywhere around you. I digress. I was looking at a 53 00:02:56,800 --> 00:02:59,760 Speaker 1: copy of Amanda Gorman's new book when the man came 54 00:02:59,840 --> 00:03:03,240 Speaker 1: up to me and he said, that was really nice 55 00:03:03,280 --> 00:03:06,440 Speaker 1: of you. Like this was like five maybe ten minutes 56 00:03:06,480 --> 00:03:08,760 Speaker 1: after I'd held the door open for him, and he 57 00:03:08,840 --> 00:03:11,160 Speaker 1: was like, I'm gonna pay He literally said to me, 58 00:03:11,200 --> 00:03:13,320 Speaker 1: I can't make this up. You make me want to 59 00:03:13,320 --> 00:03:18,200 Speaker 1: pay that forward later. It was the smallest act of kindness, 60 00:03:18,280 --> 00:03:22,600 Speaker 1: but even the smallest act of kindness can make a 61 00:03:22,680 --> 00:03:26,280 Speaker 1: big difference period. So encourage you to take that with you, 62 00:03:26,360 --> 00:03:28,639 Speaker 1: put in your pocket, bring it with you into the weekend, 63 00:03:29,080 --> 00:03:31,760 Speaker 1: maybe do some good for somebody else, and you might 64 00:03:31,800 --> 00:03:36,240 Speaker 1: be surprised how it comes back to you. My prompt 65 00:03:36,240 --> 00:03:38,920 Speaker 1: for you this week, my thought prompt for you, what 66 00:03:39,160 --> 00:03:42,080 Speaker 1: is one thing you can do over the next day 67 00:03:42,280 --> 00:03:45,720 Speaker 1: twenty four hours that doesn't totally put you out, but 68 00:03:45,800 --> 00:03:48,040 Speaker 1: can make somebody else's day. Again, what is one thing 69 00:03:48,040 --> 00:03:50,200 Speaker 1: you can do over the next twenty four hours which 70 00:03:50,480 --> 00:03:53,360 Speaker 1: doesn't completely put you out. I'm not saying you need 71 00:03:53,400 --> 00:03:55,840 Speaker 1: to like donate one hundred dollars to charity here, but 72 00:03:56,520 --> 00:03:59,960 Speaker 1: can make a difference for the betterment of somebody else. 73 00:04:00,680 --> 00:04:02,360 Speaker 1: And now I listen to your question. 74 00:04:03,600 --> 00:04:07,320 Speaker 3: Hi Emily, my name is Ali and I am from Denver, Colorado. 75 00:04:07,800 --> 00:04:11,040 Speaker 3: I just ran my first marathon in New York City. 76 00:04:11,240 --> 00:04:14,400 Speaker 3: It was incredible, but now I'm a little lost on 77 00:04:14,520 --> 00:04:17,880 Speaker 3: how to move forward with my workout routine. I was 78 00:04:17,920 --> 00:04:20,599 Speaker 3: wondering if you could let us know how you break 79 00:04:20,640 --> 00:04:23,880 Speaker 3: down your workout when you're not training for a marathon 80 00:04:24,600 --> 00:04:28,560 Speaker 3: in regards to strength training, running, and using your peloton. 81 00:04:28,880 --> 00:04:29,680 Speaker 3: Thank you so much. 82 00:04:30,160 --> 00:04:33,640 Speaker 1: This is a good question, it's a popular question. Congrats 83 00:04:33,800 --> 00:04:35,839 Speaker 1: on your New York City marathon. You're right, there's nothing 84 00:04:35,920 --> 00:04:39,240 Speaker 1: like it. That is why I've run it four times 85 00:04:39,400 --> 00:04:43,640 Speaker 1: now five times if you count the virtual anyway, the workouts. 86 00:04:43,800 --> 00:04:47,480 Speaker 1: So I am big on goal setting, if you can't 87 00:04:47,520 --> 00:04:49,240 Speaker 1: tell by the fact that I'm hosting all these goal 88 00:04:49,279 --> 00:04:53,039 Speaker 1: setting workshops, and for me, it's really really important that 89 00:04:53,120 --> 00:04:57,360 Speaker 1: I set some sort of new goal as soon as 90 00:04:57,480 --> 00:05:01,320 Speaker 1: I kind of recover from the whole marathon shabang. So 91 00:05:01,960 --> 00:05:04,560 Speaker 1: about one to two weeks after I was done with 92 00:05:04,640 --> 00:05:07,560 Speaker 1: marathon season this year, I started to look forward to 93 00:05:08,080 --> 00:05:11,799 Speaker 1: what's on deck for me, and I realized, after navigating 94 00:05:11,839 --> 00:05:13,760 Speaker 1: a little bit of an injury myself, as I talked 95 00:05:13,760 --> 00:05:16,960 Speaker 1: about on the show, that strength is a really integral 96 00:05:17,040 --> 00:05:19,320 Speaker 1: and important piece to the puzzle that I want to 97 00:05:19,360 --> 00:05:22,720 Speaker 1: spend more time focusing on in the coming months. Now, 98 00:05:22,760 --> 00:05:25,720 Speaker 1: I am signed up for a half marathon I think 99 00:05:25,760 --> 00:05:29,239 Speaker 1: it's in April, and I'm going to run a five 100 00:05:29,400 --> 00:05:32,120 Speaker 1: k at the end of February. But other than that, 101 00:05:32,360 --> 00:05:36,120 Speaker 1: my sole focus right now is really working on strength training, 102 00:05:36,160 --> 00:05:39,400 Speaker 1: and so to hold myself accountable, I decided that it 103 00:05:39,440 --> 00:05:42,159 Speaker 1: would be my best interest to start working with a trainer, 104 00:05:42,279 --> 00:05:46,159 Speaker 1: and because of COVID, I felt most comfortable finding a 105 00:05:46,200 --> 00:05:49,719 Speaker 1: trainer virtually, and I'm doing that via the Future App. 106 00:05:49,800 --> 00:05:53,520 Speaker 1: Now full disclosure, I was offered a trial of the 107 00:05:53,560 --> 00:05:55,960 Speaker 1: Future app, which I'm super grateful for, but all of 108 00:05:56,000 --> 00:05:58,359 Speaker 1: my feedback is one hundred percent honest. I'm working with 109 00:05:58,400 --> 00:06:00,640 Speaker 1: this great trainer named Ben. I love how we kicked 110 00:06:00,640 --> 00:06:02,680 Speaker 1: it off with like a FaceTime getting to know each other, 111 00:06:02,920 --> 00:06:05,400 Speaker 1: and we talked honestly about what my goals are, what 112 00:06:05,520 --> 00:06:07,839 Speaker 1: I want to incorporate into my routine, the equipment that 113 00:06:07,880 --> 00:06:11,120 Speaker 1: I have available to me. And now every Sunday I 114 00:06:11,200 --> 00:06:13,880 Speaker 1: get a plan for the week, and my workouts are 115 00:06:13,960 --> 00:06:16,000 Speaker 1: usually I think three to four days a week that 116 00:06:16,040 --> 00:06:19,360 Speaker 1: incorporates strength training, which is basically what feels like three 117 00:06:19,400 --> 00:06:22,359 Speaker 1: to four more days than I had previously been doing 118 00:06:22,640 --> 00:06:26,720 Speaker 1: to be honest with you, and in that strength training, 119 00:06:26,760 --> 00:06:29,280 Speaker 1: some of it will be like twenty to thirty minute 120 00:06:29,320 --> 00:06:32,520 Speaker 1: workout which we'll compliment some cardio for the day, and 121 00:06:32,600 --> 00:06:35,479 Speaker 1: other days will be something a little bit longer between 122 00:06:35,520 --> 00:06:38,560 Speaker 1: forty and like fifty to fifty five minutes max. 123 00:06:38,920 --> 00:06:40,800 Speaker 2: And I'm just excited about it. I'm excited to try 124 00:06:40,839 --> 00:06:41,240 Speaker 2: something new. 125 00:06:41,320 --> 00:06:43,559 Speaker 1: I think spicing up your fitness routine is a really 126 00:06:43,760 --> 00:06:46,799 Speaker 1: fun way to stay motivated if you're looking for motivation. 127 00:06:46,920 --> 00:06:49,880 Speaker 1: Another great way to stay motivated is by bringing a 128 00:06:49,920 --> 00:06:53,080 Speaker 1: friend into the mix, which helps with accountability. And speaking 129 00:06:53,080 --> 00:06:55,240 Speaker 1: of accountability, that is why I love working with this 130 00:06:55,320 --> 00:06:59,040 Speaker 1: trainer who Okay, I'm like rambling here a little bit 131 00:06:59,200 --> 00:07:01,880 Speaker 1: oh thing to throw into the mix. I'm probably on 132 00:07:01,920 --> 00:07:04,480 Speaker 1: my pelton two days a week, and I'm probably running 133 00:07:04,560 --> 00:07:06,920 Speaker 1: two to three days a week, which is a big 134 00:07:06,920 --> 00:07:10,880 Speaker 1: shift from what was happening before. The biggest takeaways here 135 00:07:11,120 --> 00:07:13,360 Speaker 1: when you're feeling a little loss in your fitness routine, 136 00:07:13,680 --> 00:07:14,640 Speaker 1: do two things. 137 00:07:14,920 --> 00:07:17,080 Speaker 2: First thing, plan more. 138 00:07:17,320 --> 00:07:19,520 Speaker 1: When you have a plan, when you know exactly what 139 00:07:19,520 --> 00:07:21,679 Speaker 1: you're supposed to do when you wake up for the day, 140 00:07:21,880 --> 00:07:24,280 Speaker 1: then you won't be getting down on yourself that you're 141 00:07:24,320 --> 00:07:26,760 Speaker 1: not being physically active because you have. 142 00:07:26,760 --> 00:07:28,240 Speaker 2: An agenda, you have something to do. 143 00:07:28,520 --> 00:07:31,720 Speaker 1: And the second thing is always be setting new goals, 144 00:07:31,760 --> 00:07:33,840 Speaker 1: even if they're entirely different than the goals that you've 145 00:07:33,840 --> 00:07:38,520 Speaker 1: set before. Winter is a great time that we snuggle up. 146 00:07:38,840 --> 00:07:41,080 Speaker 1: We want to stay warm, and that means that we 147 00:07:41,120 --> 00:07:43,600 Speaker 1: may want to be keeping our workouts inside, and depending 148 00:07:43,680 --> 00:07:46,640 Speaker 1: on what available gym equipment you have, that could mean 149 00:07:46,680 --> 00:07:48,760 Speaker 1: that maybe for you it's a great time to strength 150 00:07:48,800 --> 00:07:50,040 Speaker 1: train as well. 151 00:07:50,600 --> 00:07:51,440 Speaker 2: Set new goals. 152 00:07:51,600 --> 00:07:54,160 Speaker 1: Be specific about your goals, and if you need help 153 00:07:54,200 --> 00:07:56,920 Speaker 1: setting those goals again, come to the goal setting workshop 154 00:07:57,040 --> 00:07:57,920 Speaker 1: on Tuesday night. 155 00:07:58,200 --> 00:08:00,920 Speaker 2: Link to join us is in the show notes. That's 156 00:08:00,960 --> 00:08:01,560 Speaker 2: it for this week. 157 00:08:01,640 --> 00:08:04,240 Speaker 1: I'm over on social at Hurdle podcast and of course 158 00:08:04,280 --> 00:08:08,360 Speaker 1: always over at Emily a Body, Another hurdle conquered. 159 00:08:08,760 --> 00:08:09,680 Speaker 2: Catch you guys next time.