1 00:00:01,600 --> 00:00:04,000 Speaker 1: Hey, Hurdler's Emily about a year with a new episode 2 00:00:04,000 --> 00:00:06,560 Speaker 1: of Hurdle Moment from Hurdle, a podcast that talks to 3 00:00:06,640 --> 00:00:10,039 Speaker 1: everyone from entrepreneurs to top CEOs and athletes about how 4 00:00:10,080 --> 00:00:13,440 Speaker 1: they got through tough times hurdles of sorts by leaning 5 00:00:13,600 --> 00:00:17,079 Speaker 1: in to wellness. Today, I am talking about what you 6 00:00:17,200 --> 00:00:21,040 Speaker 1: can do, actionable steps to help you get back on 7 00:00:21,160 --> 00:00:26,000 Speaker 1: the bandwagon. Listen. It is the holidays, and I am 8 00:00:26,040 --> 00:00:28,639 Speaker 1: the first person that will tell you that you do 9 00:00:28,760 --> 00:00:32,320 Speaker 1: not need to go running, or go to a zoomba class, 10 00:00:32,440 --> 00:00:36,919 Speaker 1: or take yoga or god whatever activity that you love 11 00:00:37,000 --> 00:00:39,480 Speaker 1: to do. You don't need to do those things to 12 00:00:39,520 --> 00:00:44,200 Speaker 1: earn these festivities. To earn the meal around the table 13 00:00:44,280 --> 00:00:47,400 Speaker 1: with your family, or your holiday cocktail party or whatever. 14 00:00:48,080 --> 00:00:51,200 Speaker 1: None of that is something that you need to earn. 15 00:00:51,520 --> 00:00:54,680 Speaker 1: But that doesn't mean that come the holiday season and 16 00:00:54,760 --> 00:00:57,400 Speaker 1: after all of the joy comes and goes and ebbs 17 00:00:57,440 --> 00:01:01,040 Speaker 1: and flows, that you might not feel a little bit frustrated. 18 00:01:01,600 --> 00:01:05,400 Speaker 1: I've definitely been there both Yes, in the holiday season 19 00:01:05,920 --> 00:01:08,440 Speaker 1: for sure, at the beginning of this week after a 20 00:01:08,520 --> 00:01:11,840 Speaker 1: long weekend home indulging with my friends and family, but 21 00:01:11,959 --> 00:01:15,440 Speaker 1: also earlier this year, in a big way, I remember 22 00:01:15,880 --> 00:01:18,800 Speaker 1: coming back from a work trip to a Bisa and 23 00:01:18,880 --> 00:01:22,200 Speaker 1: we were eating the best foods and consuming lots of 24 00:01:22,240 --> 00:01:24,560 Speaker 1: alcohol and yes, like doing a bit of running around, 25 00:01:24,640 --> 00:01:28,440 Speaker 1: but I was just feeling really frustrated with myself, frustrated 26 00:01:28,440 --> 00:01:31,120 Speaker 1: with my body, my self talk. The way I was 27 00:01:31,160 --> 00:01:34,320 Speaker 1: speaking to myself wasn't really wonderful. And I actually talked 28 00:01:34,319 --> 00:01:37,080 Speaker 1: about that in a previous Hurdle moment, which I'll link 29 00:01:37,120 --> 00:01:40,000 Speaker 1: in the description of this episode. But basically, what I 30 00:01:40,040 --> 00:01:42,480 Speaker 1: realized is it wasn't that I wanted to make a 31 00:01:42,520 --> 00:01:45,680 Speaker 1: pivot to get back on the bandwagon, if you will, 32 00:01:45,720 --> 00:01:48,880 Speaker 1: because I stepped on a scale and saw a number. 33 00:01:49,000 --> 00:01:50,920 Speaker 1: I wanted to get back on the bandwagon because I 34 00:01:50,960 --> 00:01:54,720 Speaker 1: wanted to feel better. And so that's what I'm hoping 35 00:01:54,720 --> 00:01:57,360 Speaker 1: to help you do. If you're listening to this episode today. 36 00:01:57,760 --> 00:01:59,760 Speaker 1: As always, if you have a Hurdle moment of your 37 00:01:59,800 --> 00:02:02,240 Speaker 1: own to share you just want to say hi, feel 38 00:02:02,240 --> 00:02:04,520 Speaker 1: free to reach out to me. It's Emily at Hurdle 39 00:02:04,680 --> 00:02:07,600 Speaker 1: dot us. And also make sure to connect with a 40 00:02:07,640 --> 00:02:11,640 Speaker 1: podcast on Instagram and Twitter. It is at Hurdle Podcast. 41 00:02:11,880 --> 00:02:13,640 Speaker 1: Do me a favor. If you have a friend that 42 00:02:13,680 --> 00:02:16,240 Speaker 1: you know might be struggling just a little bit, feel 43 00:02:16,240 --> 00:02:18,960 Speaker 1: free to send them this episode, and of course make 44 00:02:19,000 --> 00:02:21,560 Speaker 1: sure to head on into the iTunes store and rate 45 00:02:21,760 --> 00:02:25,560 Speaker 1: and review Hurdle. It helps the podcast get some rankings 46 00:02:25,600 --> 00:02:27,799 Speaker 1: on the chart and of course it just brightens my 47 00:02:27,880 --> 00:02:30,320 Speaker 1: day to know that what we're doing here, it's making 48 00:02:30,360 --> 00:02:33,280 Speaker 1: an impact. And that's all for now. With that, let's 49 00:02:33,320 --> 00:02:46,360 Speaker 1: get to hurdling. So you're not feeling so hot. Like 50 00:02:46,400 --> 00:02:50,160 Speaker 1: I said, I've been there, I get it. Today, I'm 51 00:02:50,200 --> 00:02:53,800 Speaker 1: talking all about strategies that you can use to get 52 00:02:53,840 --> 00:02:59,280 Speaker 1: back on the bandwagon. The first strategy, do not compare 53 00:02:59,480 --> 00:03:03,960 Speaker 1: yourself to someone else. Let me be clear, if you 54 00:03:04,080 --> 00:03:06,200 Speaker 1: want to make a change, this change has to be 55 00:03:06,360 --> 00:03:10,120 Speaker 1: all about you. If you go in too wanting to 56 00:03:10,120 --> 00:03:12,400 Speaker 1: get back on the bandwagon, so to speak, because you're 57 00:03:12,440 --> 00:03:15,200 Speaker 1: seeing that someone else is doing it, if you're flooded 58 00:03:15,560 --> 00:03:21,320 Speaker 1: with Instagram stories of people running or doing insane lifts 59 00:03:21,360 --> 00:03:24,240 Speaker 1: at the gym or whatever you're watching on there and 60 00:03:24,320 --> 00:03:27,520 Speaker 1: you just feel like because they're doing it that you 61 00:03:27,639 --> 00:03:29,520 Speaker 1: have to do it, well, that's not going to do 62 00:03:29,560 --> 00:03:32,800 Speaker 1: you any good. So, just like with any goal, with 63 00:03:32,919 --> 00:03:35,839 Speaker 1: anything that you set your mind to, it's really important 64 00:03:36,120 --> 00:03:41,040 Speaker 1: first off upfront to identify your why. Why do you 65 00:03:41,160 --> 00:03:43,960 Speaker 1: want to make this change? Is it because again that 66 00:03:44,000 --> 00:03:45,680 Speaker 1: you want to feel better? Do you want to have 67 00:03:45,720 --> 00:03:48,720 Speaker 1: more energy? Do you, like me live in a fourth 68 00:03:48,720 --> 00:03:51,640 Speaker 1: floor walk up and you're tired of feeling completely gassed 69 00:03:52,000 --> 00:03:54,880 Speaker 1: once you get up the stairs. Whatever the case may be, 70 00:03:55,000 --> 00:03:58,600 Speaker 1: whatever your why is, take some time to write it down. 71 00:03:58,840 --> 00:04:00,800 Speaker 1: And exercise that I love when I'm working on my 72 00:04:00,840 --> 00:04:02,560 Speaker 1: goals is I sit down with a notebook and I 73 00:04:02,600 --> 00:04:06,280 Speaker 1: set a timer for twenty minutes. I'll admit my handcramps 74 00:04:06,360 --> 00:04:08,839 Speaker 1: up after about like five to six, But I sit 75 00:04:08,880 --> 00:04:11,760 Speaker 1: there with my thoughts and I write down whatever comes 76 00:04:11,840 --> 00:04:14,680 Speaker 1: to me. And this exercise is great because then I 77 00:04:14,720 --> 00:04:17,520 Speaker 1: can look back at my real thought process. You know, 78 00:04:17,839 --> 00:04:20,120 Speaker 1: until you have the opportunity sometimes to say things out 79 00:04:20,160 --> 00:04:22,280 Speaker 1: loud or to write them down, you might have a 80 00:04:22,320 --> 00:04:26,440 Speaker 1: hard time articulating exactly what's going through your mind. So 81 00:04:27,279 --> 00:04:30,919 Speaker 1: take a pen, set a timer, write some things down, 82 00:04:31,080 --> 00:04:33,960 Speaker 1: identify your why, and that will help you not compare 83 00:04:34,000 --> 00:04:38,440 Speaker 1: yourself to someone else on this journey. The second strategy 84 00:04:38,760 --> 00:04:42,479 Speaker 1: commit to something. Now, this can literally be anything. You 85 00:04:42,520 --> 00:04:45,480 Speaker 1: guys know that I'm a runner, so maybe it's signing 86 00:04:45,560 --> 00:04:48,559 Speaker 1: up for a race in a few months, or maybe 87 00:04:48,600 --> 00:04:51,800 Speaker 1: your goal isn't tied to an event but instead an activity, 88 00:04:52,000 --> 00:04:55,279 Speaker 1: so perhaps you want to walk the long way to 89 00:04:55,360 --> 00:04:58,440 Speaker 1: your office every day, or I know, for example, Runner's 90 00:04:58,480 --> 00:05:01,320 Speaker 1: World is doing their Runners World Run Streak right now, 91 00:05:01,360 --> 00:05:04,720 Speaker 1: which is simply getting out and running one mile a day. 92 00:05:04,760 --> 00:05:06,880 Speaker 1: It's literally on my to do list for after I'm 93 00:05:06,880 --> 00:05:11,599 Speaker 1: finished recording this podcast. And it's nothing crazy, right one mile. 94 00:05:11,880 --> 00:05:14,640 Speaker 1: Molly Ridderbeck, their health and fitness director. She said to 95 00:05:14,680 --> 00:05:16,560 Speaker 1: me today that I think of it as a five 96 00:05:16,680 --> 00:05:19,960 Speaker 1: minute thing. It's five minutes out and five minutes back 97 00:05:20,200 --> 00:05:24,480 Speaker 1: and that's it. And setting these smart which is specific, measurable, attainable, 98 00:05:24,640 --> 00:05:28,559 Speaker 1: realistic and time bound goals, they can help us move 99 00:05:28,680 --> 00:05:33,160 Speaker 1: forward and make progress. Next strategy, do not be afraid 100 00:05:33,200 --> 00:05:35,520 Speaker 1: to ask for help when you're going through something like this. 101 00:05:35,560 --> 00:05:38,120 Speaker 1: It's totally normal to feel a little bit alone, but 102 00:05:38,200 --> 00:05:41,520 Speaker 1: you don't have to, especially this time of year. I 103 00:05:41,800 --> 00:05:44,400 Speaker 1: promise you, this is something that a lot of people 104 00:05:44,440 --> 00:05:47,080 Speaker 1: can relate to. So maybe reach out to a friend, 105 00:05:47,200 --> 00:05:50,479 Speaker 1: confide in them, open up to them and tell them, hey, listen, 106 00:05:50,760 --> 00:05:53,240 Speaker 1: I'm doing this thing. I have this new goal let 107 00:05:53,320 --> 00:05:56,200 Speaker 1: them in on what your strategy is and be open 108 00:05:56,240 --> 00:05:58,320 Speaker 1: with them. Say hey, it would mean a lot to 109 00:05:58,360 --> 00:06:00,839 Speaker 1: me if maybe once a week you can just give 110 00:06:00,839 --> 00:06:02,920 Speaker 1: me a pulse check or ask them is it okay 111 00:06:02,960 --> 00:06:05,360 Speaker 1: if I reach out to you on Thursdays with a 112 00:06:05,480 --> 00:06:08,400 Speaker 1: check in. I promise you if this is a good 113 00:06:08,440 --> 00:06:10,839 Speaker 1: friend or a family member or someone that really cares 114 00:06:10,839 --> 00:06:13,960 Speaker 1: about you, they will be more than happy to help. 115 00:06:14,839 --> 00:06:18,880 Speaker 1: Next up, celebrate those small wins right. So again, if 116 00:06:18,920 --> 00:06:22,400 Speaker 1: your goal is to run one mile every single day, 117 00:06:22,800 --> 00:06:25,719 Speaker 1: when you start doing it day after day after day, 118 00:06:25,760 --> 00:06:28,200 Speaker 1: that is something to be acknowledged. You don't only need 119 00:06:28,240 --> 00:06:30,680 Speaker 1: to give yourself credit because you see something like a 120 00:06:30,760 --> 00:06:33,520 Speaker 1: number on a scale or you're waiting for someone to 121 00:06:33,520 --> 00:06:36,520 Speaker 1: give you some sort of praise. No, all progress is 122 00:06:36,680 --> 00:06:40,640 Speaker 1: positive progress, which leads me to my next point, which 123 00:06:40,680 --> 00:06:45,040 Speaker 1: is that it's important to understand that these things take time. 124 00:06:45,360 --> 00:06:46,800 Speaker 1: It's not like you're going to wake up one day 125 00:06:46,839 --> 00:06:49,400 Speaker 1: and drink some magical potion and feel as though the 126 00:06:49,440 --> 00:06:52,600 Speaker 1: holidays or whatever you're trying to get through never happened. 127 00:06:52,720 --> 00:06:54,920 Speaker 1: That's not how it works. But what I will say 128 00:06:55,040 --> 00:06:57,760 Speaker 1: can be really helpful is to keep track of where 129 00:06:57,880 --> 00:07:02,200 Speaker 1: your mindset is during this journey. So wake up in 130 00:07:02,240 --> 00:07:05,760 Speaker 1: the morning and do two things. One write down one 131 00:07:05,800 --> 00:07:08,320 Speaker 1: thing that you're grateful for that happened within the last 132 00:07:08,440 --> 00:07:12,320 Speaker 1: twenty four hours. And then two, write down how you're feeling. 133 00:07:12,480 --> 00:07:16,000 Speaker 1: Check in with yourself. This is super critical for you 134 00:07:16,080 --> 00:07:19,040 Speaker 1: to make that positive progress, to come back to a 135 00:07:19,080 --> 00:07:23,880 Speaker 1: place where you're happy with how you feel. And last, 136 00:07:23,920 --> 00:07:27,600 Speaker 1: but not least, figure out three easy things that you 137 00:07:27,640 --> 00:07:31,600 Speaker 1: can add into your routine that'll make you, without a doubt, 138 00:07:31,680 --> 00:07:35,520 Speaker 1: feel better every single day. So, for example, I know 139 00:07:35,600 --> 00:07:38,520 Speaker 1: I feel better when I write in my gratitude journal, 140 00:07:38,720 --> 00:07:41,440 Speaker 1: when I drink athletic greens in the morning, and when 141 00:07:41,480 --> 00:07:44,840 Speaker 1: I move my body in some way. I'm not saying 142 00:07:44,840 --> 00:07:47,760 Speaker 1: that that some way needs to be a dedicated two 143 00:07:47,800 --> 00:07:50,880 Speaker 1: hour workout every single day, but the things that I'm 144 00:07:50,880 --> 00:07:53,920 Speaker 1: listening here, they're relatively easy to make sure that I 145 00:07:53,960 --> 00:07:56,200 Speaker 1: can check off before my head hits the pillow at night. 146 00:07:56,360 --> 00:07:59,800 Speaker 1: So I challenge you and please DM me let me 147 00:07:59,880 --> 00:08:04,640 Speaker 1: know what your three things are. Identify three simple things 148 00:08:04,640 --> 00:08:08,360 Speaker 1: that you can do every single day to feel better. 149 00:08:08,600 --> 00:08:11,680 Speaker 1: Maybe it's connecting with a friend that lifts you up. 150 00:08:11,840 --> 00:08:14,760 Speaker 1: Maybe it's getting to bed before a certain time. Maybe 151 00:08:14,840 --> 00:08:18,200 Speaker 1: it's being more mindful about using your cell phone in 152 00:08:18,240 --> 00:08:21,040 Speaker 1: your bed and leaving it in your living room. Whatever 153 00:08:21,080 --> 00:08:24,720 Speaker 1: the case may be, you can easily find three different 154 00:08:24,720 --> 00:08:27,000 Speaker 1: things to add to your routine or maybe that you 155 00:08:27,200 --> 00:08:29,440 Speaker 1: used to do that you want to bring back into 156 00:08:29,480 --> 00:08:32,840 Speaker 1: the mix. Three easy things to include in your routine 157 00:08:32,840 --> 00:08:36,000 Speaker 1: that will make you feel just that one percent better. 158 00:08:36,040 --> 00:08:38,520 Speaker 1: And like I said, let me in, clue me in 159 00:08:38,559 --> 00:08:40,920 Speaker 1: on what you've got going on. And that's all for 160 00:08:41,000 --> 00:08:44,160 Speaker 1: now again getting on the bandwagon again. It doesn't need 161 00:08:44,200 --> 00:08:47,319 Speaker 1: to feel super overwhelming. I am here, I feel you 162 00:08:47,400 --> 00:08:50,360 Speaker 1: and trust me, I am also trying to put in 163 00:08:50,400 --> 00:08:54,200 Speaker 1: that work. So tag me at Emily Body at Hurdle Podcast. 164 00:08:54,320 --> 00:08:56,600 Speaker 1: Let me know how it's going for you and look 165 00:08:56,760 --> 00:09:02,400 Speaker 1: forward to following along another hurdle conquered. Catch you guys 166 00:09:02,440 --> 00:09:02,880 Speaker 1: next time.